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Will Partial Reps Give You Those Horseshoes Everyone Else But You Seems to Develop? 20% Increased Gains in 8 Wks

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Partial reps for maximal increases in horseshoe (=triceps) size? Believe it or not: A recent Japanese study suggests that "doing everything right" may be holding you back: doing triceps extensions over the full range of motion seems to be inferior to throwing around the weights over a partial range of motion - the effects may be mediated by temporary hypoxia, but before we delve into an analysis of the mechanisms and the practical relevance of the results, let's first take a look at what exactly Masahiro Goto and his colleagues did with their 44 resistance-trained male subjects (members of a resistance weight training club) before they arrived at the conclusion "that intramuscular hypoxia might facilitate muscular hypertrophy with PRE [partial reps] being more effective than FRE [full reps]" (Goto 2017). Read about the latest nutrition, exercise & supplementation science on the SuppVersity Alcohol, Microbes & International Chest Day Cannabis,...
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EMG Study Can Tell Us Something About Using Dumbbells, Barbells and Machines During Chest & Triceps Workouts

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The dumbbell bench press is a pec stretcher. Doesn't it already look like maximal pectoralis major activity? No, a high EMG activity will not  necessarily translate into improved long-term muscle or strength gains, but it can tell you a lot about the biomechanics of different exercises and/or, as in the latest study by de Araújo Farias et al. (2016), exercise equipment and order. The true purpose of this study by scientists from Brazil and the US was to investigate muscle activation, total repetitions, and training volume for three bench press exercise modes, the smith machine (SMBP), barbell (BBP), and dumbbell (DBP) - all followed by a triceps extension (TE). Want to try something very different? Try BFR and Hypoxia Training BFR, Cortisol & GH Responses BFR - Where are we now? Hypoxia + HIIT = Win? BFR for Injured Athletes Strength ⇧ | Size ⇩ w/ BFR Training & Living in Hypoxia With nineteen trained men as subjects, the scientists had ea...
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SuppVersity EMG Series - M. Triceps Brachii: The Best Exercises to Get That Horseshoe Look on Your Triceps

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Image 1: The m. triceps brachii . As if you did not know where to find your "horseshoes" ;-) After last week's issue on leg training, devoting a whole issue of the SuppVersity EMG Series to a three headed muscle of your upper arm appears kind of unthrifty... well, maybe we should say "extravagant" and thus acknowledge that a well-built triceps unquestionably contributes to the muscular, athletic look most trainees are trying to achieve - especially if you are wearing one of those short-sleeved business shirts and complement them with appropriately muscled forearms ;-) As its name already implies the triceps consists of three heads, the long head , caput longum , which arises from the infraglenoid tubercle of the scapula and extends distally anterior to the teres minor and posterior to the teres major, and the two short heads , of which the caput mediale and the caput laterale which run along the rear side of the humerus. Being the antagonist of the...
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