Posts

Showing posts with the label rep ranges

Popular topics

Show more

Bench Press Study: The Higher the Weight, the Less of it Will be Lifted by Your Pecs - What are the Implications?

Written by | published on
Image
Lighter weight = relatively larger contribution of the pecs ≠ greater gains In their latest paper in the Journal of Strength & Conditioning Research , Henryk Król, and Artur Golas (2017) write about an experiment they designed to identify the "prime movers" during the bench press - an interesting and methodologically complex experiment that can tell us one or two things about the effects of increasing the weight you bench gradually from the standard 12-rep (70%-1RM) to the maximal 1-rep (100%-1RM) load and how it affects the activity of your chest (pectoralis major), front delts (anterior deltoids), triceps (triceps brachii) and even your lats (latissimus dorsi) during different phases of the movement. Learn all about training your chest/pectoralis muscle at the SuppVersity Best Pec Exer-cises by EMG Fast or Slow, Ec- or Concentric? Alternative Pec Ex. Equip. Truth About the Bench Angle What are Optimal Angles & Grips DB, BB or Machine for BP...
Read full article »

Lower Rep Numbers Power Up Strength Gains Without Compromising Hypertrophy: Study Compares Volume-Equated 3x10 vs. 7x3 Resistance Training Regimen

Written by | published on
Image
Higher reps, don't prevent muscle gain, ladies (img. fighterdiet.com ) As a SuppVersity reader you know that the number of studies with reliable and above all relevant information about the differential effects of high vs. low rep training is scarce. Compared to the number of studies which deals with question like "Is it better I perform 10x3 or rather only 7x3 reps x sets of bench presses?", their number is still pretty high, though. With their latest paper in the Journal of Strength and Conditioning Research Brad Schoenfeld et al. actually break ground: A study with trainees with on average 4.2 ± 2.4 years of training experience (range of 1.5 to 10 years) that deals with the aforementioned question whether 3x10 or 7x3 would be the optimal set x rep range for strength and size gains has yet - at least as far as I recall - not been conducted. Squatting will always remain the most versatile muscle builder & fat shredder Optimizing Rest for Size and Strengt...
Read full article »
Disclaimer:The information provided on this website is for informational purposes only. It is by no means intended as professional medical advice. Do not use any of the agents or freely available dietary supplements mentioned on this website without further consultation with your medical practitioner.