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Cables or Machines: Muscle Activity, Angle & ROM of Arms, Abs, Chest & Shoulders on Chest & Overhead P. & Curls

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This is the cable curl as it was performed in the study at hand (Signorile. 2016) As Joseph F. Signorile et al. point out in their latest paper, "cable resistance training machines are showing resurgent popularity and allow greater number of degrees of freedom than typical selectorized equipment" (Signorile. 2016). Ok, the "freedom" maybe not as absolute as it is with our beloved free weights, but cables come sign. closer than the average rigid Cybex machine. It is thus only logical that the scientists assume that "given that specific kinetic chains are used during distinct activities of daily living (ADL), cable machines may provide more effective interventions for some ADL" and eventually certain athletic endeavors (Signorile. 2016). To identify these activities and corresponding exercise equipment, the scientists from the University of Miami came up with a study that examined differences in activity levels (rmsEMG) of six major muscles (Pectoralis...
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Angle, Grip Width, Free Weight or Machine, Failure & More - What Really Works for Building A Bigger Bench & Pecs

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If you don't see any results, changing the angle, grip, etc. is unlikely to bring you from "zero" to "extreme" gains. I don't need a scientific study to tell that the bench press is among the favorite exercises of all (male) trainees. That being said, the science investigating its effects and how to do it is comparably scarce. Leg extensions are after all the favorite exercise of every researcher, because even sedentary couch potatoes can do them and the results don't depend on your "extension technique" ;-) That being said, there are a handful of studies dealing with the bench press. Studies that investigate the effects of bench angles, grip width & type, free weight vs. machine training, training to failure or not, etc. a selection of which I will review in today's SuppVersity article. Learn more about the best  muscle building exercise at the SuppVeristy Optimizing Rest for Size and Strength Gains Alternate Squats ...
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30 Minutes of Hydraulic Resistance Training for Max. Energy Expenditure: 30% More Energy Demanding Than Weights, 25% More Than Running. But is it Also Anabolic?

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The Surge Performance Training HRS equipment is fancy and the training obviously intense, but will it trigger the adaptations you are looking for? Before I even start discussing the results of a soon-to-be-published paper from the MusclePharm Sports Science Institute (Falcone. 2014) I want you to be clear that the amount of energy you burn per hour is not what I suggest as the main criteria to select your exercises. In view of the fact that calories do count , when it comes to burning body fat, it's still worth taking a closer look at what Paul H. Falcone and his colleagues did. Why? Well, first of all they confirm that doing a single session of resistance, aerobic, and combined exercise can burn the same amount of energy, when they're performed with sufficient intensity. You could also make HRS a part of your periodization program ! 30% More on the Big Three: Squat, DL, BP! Block Periodization Done Right Linear vs. Undulating Periodizationt 12% Body Fat ...
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Nautilus? Will a Nautilus-Based "Variable" Training Regimen Yield Greater & More Sustained Muscle & Strength Gains?

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Arthur Jones shows a beautiful lady, how his latest Nautilus Pull-Over Machine Works... don't you tell resistance training machines and fitness babes were an invention of the late 1990s ;-) Although I suspect that most of you are too young to remember the hype surrounding the introduction of the Nautilus Training Systems , I am pretty sure that you will have seen similar machines which are using a nautilus- (a mollusk whose shell has the shape of a logarithmic spiral) or otherwise funkily shaped cams in the place of regular circular wheels, in your gym. The (ingenious?) apparatus was an invention of Arthur Jones (see image on the right), himself a devoted physical culturist, who build the first machines using this by now often-copied mechanism in the late 1960s The idea behind the concept is that the nautilus-shaped cam would vary the lever over the full range of motion in a way that the intensity would peak at a selected point of the full range of motion. Usually this was an...
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Strength Training Ain't For Women, One Set is Not Enough and Without a 100% Dialed in Diet Lifting Weights is Useless, Anyways - Really!?

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Image 1: Minimalist strength training for maximal results? In the long run even a one set strength circuit can elicit astonishing changes, if you train consistently, progressively, heavy and with picture perfect form (image Paramount Fitness ). Unconventional wisdom days at the SuppVersity : After yesterdays "news" (I hope it was not real news for the majority of you) about the superiority of high intensity interval over classic steady state cardio in at the lower end of the "fat burning zone", today's news is going to cause a couple of other set-in stone paradigms to totter: resistance training ain't for women low volume resistance training won't help you lose body fat resistance training requires a high protein diet to work The respective data comes from a recently published study by R. Washburn and his colleagues from the Center for Physical Activity and Weight Management at the University of Kansas and researchers from the Southern I...
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