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Full vs. Half-Squats - Study Measures Actual Size Gains! A Tie for Quads, a Fail for Hams, and a Small Win for Glutes

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The result, the full-squat is slightly superior, is not as clear as you may have expected it to be. Furthermore, the study suggests that you won't get away without an additional hamstring exercise if you want tree-trunk legs and a fabulous behind. A new study ( Kubo 2019 ) in the "European Journal of Applied Physiology" compared the effects of squat training with different depths on lower limb muscle volumes (that's news as previous studies measured way too often only the acute EMG response |  Neto 2019 )... with a realistic workout program and a sensible study duration of 10 weeks. over which twenty young men were randomly assigned to a full squat group (#FST, n = 10) or half squat group (#HST, n = 10 at study onset). Are you trying to optimize your training for gains ? Find inspiration in these articles: What's the Latest on Failure? 36% Extra-Gains W/ Rest-Pause Pyramid- and/or Drop-Setting!? Training to Failure = Extra Gains? Super-Setting...
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Low Level Laser Therapy (LLLT) Almost Doubles Muscle Gains & Ramps Up Concentric & Eccentric Peak Torque Development During 8-Week Eccentric Training Program

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No, this is no photo from the study. Obviously the LLLT was applied to the legs, but LLLT is also used for shoulder and general muscle pain. I am usually very skeptical when it comes to therapies that sound extremely cool on paper, but have hitherto only proven to improve markers  of muscle damage and/or growth. Before I saw the latest paper from the Universidade Federal de Ciências da Saúde de Porto Alegre (Baroni. 2015) low level laser therapy aka LLLT fell into this exact category of promising, but not proven post-exercise recovery therapies (Baroni 2010a, b). Said study involved thirty healthy male subjects without previous training/LLLT experience were randomized into three groups. Read more short news at the SuppVersity  to learn more about training & nutrition. Exercise Research Uptake Nov '14 1/2 Exercise Research Uptake Nov '14 2/2 Weight Loss Supplements Exposed Exercise Supplementation Quickie Exercise Research Uptake Jan 12, 2...
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Squat or Sled? Study Compares Muscle Activation During Squatting & Sled Pushing - One For Quads, One For Hams!

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Original image from the publication. As Meaghan E. Maddigan, Duane C. Button and David G. Behm from the Memorial University of Newfoundland rightly point out, "the back squat is a traditional resistance training exercise." (Maddigan. 2014). The use of resisted sled exercises, on the other hand, is a relatively new phenomenon of which we don't even know yet how it compares to the classics. Accordingly, Maddigan et al. set out to compare the muscle activation between squatting and sled pushing on the activity of leg and trunk muscles in ten healthy resistance-trained men in the context of a randomized crossover design study. Squatting will always remain the most versatile muscle builder & fat shredder Optimizing Rest for Size and Strength Gains When Rodents Squat, We Can Learn A Lot! Farmer's Walk or Squat? Is Strong- men T. For You? Full ROM ➯ Full Gains - Form Counts! Cut the Weight, Add the Vibe - Vibration Plates Up Your Squat by 2...
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Orally Administered ATP (400mg) Increases Muscle Mass, Size and Performance Gains in Complex 12-Week Study With Previously Strength-Trained Subjects

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Training till you drop? Well with some ATP 30 minutes before your workout it may take a couple of minutes / workout sessions more to "drop" ;-) If you drive a Porsche that runs on super you would not put crude oil in the tank, would you? Well, why do you eat carbohydrates and fats then, when ATP, i.e. adenosine triphosphate, is the "fundamental energy unit" in our bodies? Why don't we guzzle ATP all day to run with the speed of light and lift with the force of an elephant? When? Well before, during and after a workout - sounds right, hah? Ok, ok, we are not "meant" to do so, I know... but even if you managed to keep the "paleo logic" out of the equation for once, there would be another stumbling block. Oral ATP is - supposedly - not bioavailable, at least that's what many people think. "ATP supplements are not orally bioavailable." In fact, Arts et al. even used the words in the subheading of this paragraph as the title...
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The 100 Squats A Day Challenge: Body Weight Squats Get Kids in Shape in Less Than 3 Minutes. Plus: Will Sitting Around Kill You, No Matter How Much You Work Out?

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This photo from motivationblog.org borders sexism, but you must understand ladies: Men are simple and lazy folks and you know about the importance of squats, anyways, right? No, you're not mistaken exercise and fat loss science (at least statistically your favorites) in a single blogpost. And as if that was not already enough, two of my favorites are also part of the game: For one thing the subjects in the latest study from the National Institute of Fitness and Sports in Kanoya, Kagoshima, Japan deals with ways to tackle childhood obesity and for another thing, the results are quite impressive, despite the ingenious simplicity of the approach the scientists used to improve the body composition, increase the fitness level and build muscle strength and size in their adolescent study particpiants: Do 100-rep body weight squats everyday after school! For the ninety 13.7 ± 0.6 boys who participated in the study this meant that they were squatting to parallel for roughly 3 ...
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SuppVersity EMG Series - Gluteus maximus, Quadriceps femoris, Gastrocnemius, Soleus & More: The Very Best Exercises for Tree-Trunk Legs and Herculean Calves

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Actually, it would make as much sense to split this part of the SuppVersity EMG Series in two, if not three individual analyses, as it would to split your leg workout over two if not three days. In practice, however, most trainees go through the grueling torture of the dreaded "leg day" , just once a week and thus I will mirror this practice by writing a similarly gruelingly long blogpost on the best exercises for the major Image 1: The major muscle groups of your legs. Quadriceps, adductors, abductors, gluteus, hamstrings, gastrocnemius & soleus the quadriceps (red) - powerful extensors of the knee joint;crucial in walking, running, jumping and squatting ; strongest and leanest muscle in the human body the gluteus (yellow) - three muscles that make up the buttocks: the gluteus maximus muscle, gluteus medius muscle and gluteus minimus muscle ; the hamstrings (blue) - comprises the semitendinosus, semimembranosus and the short and long head of the bicep...
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