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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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Scientifically Proven Fixes for Your Hunchback - Significant Improvements in Athletes Within 6 Weeks W/ Minimal Effort

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In contrast to the routines I will discuss in today's SuppVersity  feature article (thank you Timo for the inspiration), practicing the ab-pose has not been scientifically proven to help you fix your posture... although, when you look at how it's done, it's certainly not going to make things worse. In contrast to 90% of the SuppVersity  articles, the following text is not about a "recent study". No, it's my analysis of the existing evidence on stretching and exercise interventions to resolve a problem many of the guys at my gym developed either at their jobs, or as a consequence of doing nothing but bench presses and ballistic curls: the hunchback - or, as scientists would say, a "forward shoulder posture" (FSP). Luckily, gymrats are not the only ones suffering from this problem. This is why an albeit small group of exercise scientists from has spent a considerable amount of time and effort to identify methods to reverse this ugly, and as a 20...
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Adelfo Cerame - Staple Moves for Stable Gains: My Favorite Exercises and Your(?) Favorite Mistakes

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While this installment of Adelfo's SuppVersity guest posts actually deals with the "optimal" exercises and form - I personally would say that physique-wise Adelfo is likewise on a good way towards achieving a form or rather overall physique even the most critical judges will have a hard time to ignore on the upcoming 2013 Wheelchair Nationals in March (learn more at wheelchair-bodydbuilding.com )! Ok folks, the good news is, there is the promised update from your's truly Adelfo Cerame - what's even better: Adelfo is giving away some of his secrets discussing his favorite exercises for chest, back and arms, as well as the most common mistakes which forestall training progress. The bad news is, there is no Science Round Up today and what's even worse is the sad reason for the unplanned break. Carl's mother passed away earlier this week and it goes without saying that the next round of "science news sniffing" will have to wait till next w...
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Adelfo Cerame: Training Day - Chest + Shoulders + Triceps! Includes Complete Workout Video + Exercise Descriptions

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Image 1: You've waited long enough, now it's there Adelfo's latest training video! I guess after seeing the " Meat-Ology: A Brief Glance at the Latest Data on The Link Between Red Meat, Cooking Techniques & Prostate Cancer " post you will have thought that you will never get to see how Adelfo Cerame Jr tears down the gym, right? Well, take today's earlier news as a SuppVersity Special and this as the promised regular post for today, Friday August 17, 2012. You probably won't mind that there is not so much text in today's installment of Adelfo's otherwise Thursdaily blogposts . After all the details on why Adelfo, who is as you all know a huge proponent of red meat may after all still get away without prostate cancer - even if he prepares his lean pork in a pan... but hey, you've been waiting for more than 2 weeks now, so let's finally get into this workout. Training Day! Chest + Shoulders + Triceps It’s a little delayed but h...
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Adelfo Cerame RtWC12: Shoulder Your Weaker Body Parts! Bring Up Those Lagging Delts - Exercises, Splits, Routines

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Image 1: After his 2nd place at the Nationals, Adelfo wanted to bring up his rear delts and although the lighting does not really do him justice, he made use of the weeks between the Nationals (right) and the USA (left) and filled up considerably. It is more than 3 months ago that Adelfo and I have been talking about ways to bring up his somewhat lagging delts (if you could even say that there is something "lagging" about Adelfo's physique), yet still, it seems as if it had been yesterday that I told him that he would not have to wonder that those delts were not growing, when he was working them almost exclusively with compound movements for stronger body parts, which wouldn't allow the side and, more importantly, the rear delts to reach that highly productive, growth triggering point of just too much load to handle, but still not so much load that adaptation could not make up for it. And judged by his latest progress pics, Adelfo did not just take that comment to...
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Adelfo Cerame - Back on the Grind! Introducing the World's First Hypertrophy-EDT-5x5 Alternate Cross-Over Regimen!

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Image 1: A classic physique, but a novel routine. I guess, I don't have to tell you that our mutual friend Adelfo is fired up to get back to the gym. I guess if it had not been for the intermediate famine phase after the post-contest binge, he would hardly have endured the one week without drudgery, but alas, the time of laziness is over now and Adelfo is about to return to the gym. Yet not without a detailed plan of attack, not as "voluminous" (in the literal sense) as he had intended before our conversation, last weekend, but still a ton of grindingly hard work - exactly the kind of thing Adelfo loves and what helped him build, what may not be the most muscular, but certainly the most aesthetic physique I have ever seen on a wheelchair bodybuilder (let alone other athlete). But I guess, I will just let him tell you how he is planning to take this superlative to yet another level. Back on the grind! But not without a few tweaks "After taking a week off, yo...
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SuppVersity EMG Series - M. Deltoideus, M. Infraspinatus, Supraspinatus and Teres Minor: The Very Best Exercises for Broad Shoulders and Capped Delts

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Image 1: The muscles of the deltoids (red) on the front (left) and back (right) of the body and the rotator cuff (violett), the group of muscles and tendons that stabilize the shoulder. I don't know about you, but somehow I feel sad that this is already the last installment of the SuppVersity EMG Series . While it certainly was a hell lot of work to compile all the information, I am very pleased that (a few exceptions aside) you, the 'students' of the SuppVersity; appreciate and put into practice some of the information, I am putting out here. That being said, it is actually quite fitting that the series ends on a body part, even bodybuilders hardly ever stop fine-tuning: the complex musculature of the shoulder, the anterior, lateral and posterior part of the m. deltoideus, also known as the pars clavicularis , which attaches to the clavicle , the pars acromialis attaching to the acromion and the pars spinalis that is directly attached to the spina scapulae ,...
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