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Exercise Research Update: Squat 4 Minutes Before Each Sprint | Hold the DB Right, When You Split Squat | Chains or Bands Will Vary Your Training & Maximize Your Power!

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Don't forget to wait 4 minutes after your pre-sprint squats, otherwise the post-activation "bonus" is not going to show its maximal performance benefits. Time for a brief review of the latest performance relevant exercise science from the Concordia University , the  Palacky University in Olomouc and the University of Granada . Three studies that are packed with potentially performance-enhancing science on the post-activation effects of squatting before sprinting, the effect of different ways of holding your dumbbells during split and squats an walking lunges on muscle activity and the usefulness of adding bands and chains to your training regimen. So, I guess it's best if I don't keep you on the not so tender hooks of suspense any longer and give you the elevator pitch of all three studies: Read more short news at the SuppVersity Exercise Research Uptake Nov '14 1/2 Exercise Research Uptake Nov '14 2/2 Weight Loss Supplements Exposed ...
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Want to Get Ripped & Strong? "Battling the Rope" Could be THE Exercise to Do! The "Battle" is More Demanding Than Squats, Lunges and Deadlifts - Only Burpees Come Close

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Battle the rope, folks! In view of the fact that it has become really popular, I am pretty sure that you all know what kind of exercise "battling the rope" is, right? In case you ain't I'd suggest you check out what the lady on the right-hand side of this paragraph does. Looks familiar, right? Yeah, even the guy in the video that's playing at the McDonalds of Fitness Studies, McFit, here in Germany is doing it and if you remember the purpose... right! He does it as a conditioning exercise - for a good reason, as anyone who has ever "wrestled" or "battled" one of these big ropes will tell you. Now, the SuppVersity is not the place where "anyone's" assessments are posted. What we are interested in are hard facts. Hard facts as they are produced by scientific studies like the one Nicholas A. Ratamess, Joseph G. Rosenberg, SamanthaKlei, Brian M. Dougherty, Jie Kang, Charles Smith, Ryan E. Ross, and Avery D.Faigenbaum conducted ...
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Ballistics Lunge Activates Muscle to Just Like 34% Lighter Standardlift, Elastic Band & DBs Target Different Muscles. Plus: 10 Reasons to do Explosives & Plyometrics

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Lunge with resistant bands as it was done in the study (Jakobsen. 2012) The paper the Danish researchers Jakobsen, Sundstrup, C.H. Andersen, Aagaard and L. Andersen are about to publish in one of the forthcoming issues of Human Movement Science is not the first certainly won't be the last study on explosive training ( more ) and plyometrics ( more ) you have and still will read about, here at the SuppVersity . And while I am not sure whether you would say that it is the most exciting one, I am pretty convinced that you will be inclined to hear how different rep-speeds (ballistic=explosive vs. normal) effected the EMG activity during a full-body exercise like lunges with different loads and equipment (dumbbells vs. resistant band). Before we start, just a brief reminder for all of you who have not read the SuppVersity EMG series as of now. If you want to know the "best" exercises to target specific muscle groups, I'd suggest you make a detour to all or just tho...
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