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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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Weightlifting Shoes: What Does Research Tell Us About WL-Shoes' Effect on Performance, Form & Muscle Activity?

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Nice gimmick or must have gym equipment? Answer: "it depends". People are investing more in gym-gear than ever before. $150, for example, for 25% discounted Adidas Weightlifting Shoes  - is that a bargain or just a waste of money? Today's SuppVersity  review will help you decide if weightlifting or O-lifting shoes, of which Bloomberg writes that they are among the fastest growing markets in sportswear ( Bloomberg 2017 ), are a good or useless investment. The distinguishing feature of all weightlifting shoes is the raised heel: the exact heights differ, but range from three-quarters of an inch to one inch and are implemented by solid wood or another hard, rigid material. With laces and a strap to tighten and narrow the fit, the shoes facilitate an optimal transfer of force to the ground... that's at least what the theory and shiny adds will tell us. Unlike weightlifting shoes, creatine will boost your squat performance Age, Meat and Cr Non-Responder...
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400 mg ATP Supplementation Acutely Ergogenic - Gymrats' Max. Leg Workout Volume/Rep Number Increases by 24%

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Needless to say that the study at hand cannot prove that, but it is logical to assume that similar increases in training volume would be observed for full squats and other lower body exercises. Moreover, Jordan et al. (2004) have observed significant improvements in all-out (1RM) bench press performance many of you would certainly appreciate. There's little doubt that well-stocked ATP stores are essential for maximal exercise performance. Adenosine-5’-triphosphate (ATP) is, after all, the primary source of energy for muscle cells. Still, scientists have long assumed that the provision of exogenous ATP (orally) wouldn't trigger measurable performance increases because it (a) wouldn't even make it to the muscle but is metabolized before and/or (b) is rapidly resynthesized during exercise training, anyway. As de Freitas et al. (2017) point out in their latest paper, "the first study to evaluate the effects of oral ATP administration was performed by Jordan et al. in...
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Full Squat for Full Size Gains, Partial Squat for Full Strength Benefits - Heavy(/-ier) Weights for Both Size & Strength

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In most, but unfortunately not all studies, this would be a partial squat... The latest resistance training study from the Charles Sturt University  comes to a somewhat expected suggestion in the practical implications: "[R]esistance training programs designed to change body composition (e.g., hypertrophy, fat loss) are reliant not so much on power and force but more on total work performed, high-intensity FROM [full range of motion] squats should be the focus" (Drinkwater. 2016). Unsurprising for everyone, who has read the previous SuppVersity  articles, in which I've often argued for " full squats for full development ". Different ROMs may also be used as part of classic periodization schemes. 30% More on the Big Three: Squat, DL, BP! Mix Things Up to Make Extra-Gains Linear vs. Undulating Periodizationt 12% Body Fat in 12 Weeks W/ Periodizatoin Detraining + Periodization - How to? Tapering 101 - Learn How It's Done! The argu...
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Building Extra-Strength With Cluster Training (6x1 With 25s Rest) - Works, but Classic Strength Training is also Effective

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Cluster training is something most of you will be familiar with. To do it back squats, instead of curls or bench presses, however, is something you don't see very often in the gym, these days - rightly so? If you want to build muscle strength or size, muscle contractions are obligatory. If that should necessarily be done at high intensities and until failure is still a much debated topic - just as debated as the link between strength and size gains. Cluster training (CL) is a way of training that's supposedly helpful in building strength and hypertrophy. How effective it actually is, however, has rarely been studies in detail... until scientists from the Carnegie School of Sport at the  Leeds Beckett University  compared the acute (metabolic and mechanical) and chronic responses to classic strength (STR), hypertrophy (HYP), and two novel cluster training CL regimens involving the back-squat exercise. If strength is your goal, creatine is your supplement Creatine D...
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