Groovy, but what do this do for my Quads????!!!!!

Well, the purpose of this study was to find which SPECIFIC exercises cause the greatest amount of stimulation within each muscle group and, as a consequence, to determine which exercises will produce the greatest gains in mass and strength.

Specifics of the Method:

Both male and female bodybuilders and strength trainers who were free of neuromuscular disease, had at least two years of Bbing experience, AND were free of performance enhancing drugs for at least two years were used as test subjects.

Testing was performed on two separate days. EMG data was measured during all exercises. EMG data was rectified and integrated (IEMG) for one second. Data was taken of a one rep max (1RM) performed 3 times with a five min rest interval. Next, the data was taken of five 80% 1RM with a three min rest interval. Each subject underwent a warm-up of 10 reps of 50% 1RM, 5 reps at 80% 1RM and 2 reps at 90% 1RM with a five min rest interval.

Data was analyzed using two one-way repeated measures analysis of variance to determine which exercise yields the greatest percent IEMG max for each muscle. Differences among exercises were determined with the Newman post hoc test.

And the results are (%100 IEMG would be the max fiber stimulation):

Pectoralis major:

Decline dumbbell bench press ----------------93%
Decline bench press, Olympic bar(OB)---------89
Push-ups between benches --------------------88
Flat dumbbell bench press -------------------87
Flat bench press (OB) -----------------------85
Flat dumbbell flys --------------------------84

Pectoralis minor:

Incline dumbbell bench press ----------------91%
Incline bench press (OB) --------------------85
Incline dumbbell flys -----------------------83
Incline bench press (smith machine) ---------81

Ok, my hands are killing me.... More to come folks!

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LAte

Lobo

Medial deltoids

Incline dumbbell (db) side laterals ----- 66%
Standing db side laterals -------63
Seated db side laterals -----62
Cable side laterals -----47

Posterior deltoids

Standing db bent laterals ----- 85%
Seated db bent laterals -----83
Standing cable bent laterals -----77

Anterior deltoids

Seated front db press -----79%
Standing front db raises -----73
seated front barbell press -----61

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LAte

And I KNOW - declines.... who would have thought! I started them five weeks ago - worked up to 350 for 4 reps and a 10 sec negative this last Sunday. All I can say is OUCH, MOTHER of GOD HELP ME. I've not been that much in pain from a chest workout in years. I STILL can feel it today!

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LAte

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LAte

Biceps brachii (long head):

Preacher curls (Ob) -------------------- 90%
Incline seated Db curls (alternate) ------ 88
Standing biceps curls (Ob/narrow grip)--- 86
Standing Db curls (alternate) ----------- 84
Concentration Db curls ------------------ 80
Standing curls (Ob/wide grip)------------ 63
Standing E-Z curls (wide grip) ----------- 61

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LAte

Lobo

Decline extensions (Ob) ------------------ 92%
Triceps pressdowns (angled bar) ----------- 90
Dips with a bench --------------------------87
One-arm calbel extensiions (reverse grip) - 85
Overhead rope extensions ------------------ 85
Seated one-arm Db extensions (neutral grip)- 82
Close-grip bench press (Ob) --------------- 72

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LAte

Lobo

Also check out, "Target Bodybuilding" by Tesch. Human Kinetics, 1999.

F1

And I wanted everyone to think I was doing the reasearch my self :P

It is one of my favs folks.... well worth the small price. But then you got a few of us posting it all anyways....

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LAte

Bent-over Bb rows ---------------------------93%
One-arm Db rows -----------------------------91
T-bar rows ----------------------------------89
Lat pulldowns to the front ------------------86
Seated pulley rows --------------------------83

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LAte

Lobo

We shall see.

But I will have a few general comments to make after the last muscle group. And I'm sure this will open up some great debate.

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LAte

Standing leg curls --------------------------82%
Lying leg curls -----------------------------71
Seated leg curls ----------------------------58
Modified hamstring deads --------------------56

Semitendinosus (it's sort of the inner ham)

Seated leg curls ----------------------------88
Standing leg curls --------------------------79
Lying leg curls -----------------------------70
Modified hamstring deads --------------------63

Gastrocnemius (calf muscle)

Donkey raises -------------------------------80
Standing one-leg raises ---------------------79
Standing two-leg raises ---------------------68
Seated raises -------------------------------61

And there you have it folks!!!!

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LAte

quote:

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Originally posted by WarLobo:
Rectus femoris (quads):

Safety squats
(90 degree angle, shoulder width stance) ----88%

Hack squats
(90 degree angle, shoulder width stance) ----78

Smith machine
(90 degree angle, shoulder width stance) ----60

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Ok...Now Im surprised by the quads...First of all, I NEVER do Hack Squats..seems as if its hurting my knees..
Second, I always do squats on the smith machine b/c I dont have a spot and it seems to help w/going up in #'s and keeping good form...after reading what this is saying seems like I need to start squatting w/out using smith machine? What do most of you do?

Walking lunges (knees hitting the floor) I do those every other leg workout...Any idea how this ranks? I know they hurt....

First thing about the EMG readings, is that it can only read the bigger muscles in specific exercises. For example, you not going to get a reading of the small specific muscles in the back.

Second, any of the large compound movements such as squats, deads, and even bench for that matter, work many, many muscle groups.
I don't think for one second that any of the vets on this board will tell you deads do not work to build a solid foundation. That squats are the key to over all muscle growth. These big compound movements MUST still be incorporated!

Third, these are site specific exercises. Something to use to hit a lagging area, to better use your time in the gym (get in and get out - right F1?), and to give you a better understanding of what has been shown to work - not gym folklore.

Fourth, there are many exercises they did not look at. Hey folks, this type of stuff cost money, so I figured they selected the most popular and went from there.

None-the-less, I found this info top notch and I've had first hand experience of incorporating many of the top exercises.

I'm sure when IG puts together a workout routine you STILL going to see deads and squats

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LAte

Anit Santa great!

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LAte

quote:

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Originally posted by WarLobo:
Rectus femoris (quads):

Safety squats
(90 degree angle, shoulder width stance) ----88%
seated leg extensions (toes straight) -------86
Hack squats
(90 degree angle, shoulder width stance) ----78
Leg press (110 degree angle) ----------------76
Smith machine
(90 degree angle, shoulder width stance) ----60

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I had no idea that Smith squats were not stimulating to muscle tissue. 60% as opposed to regular squats is a crucial difference.
My problem is that i work and work out at a corporate gym and i only have access to the Smith machine. I think that i may have to see about purchasing a OB, but i don't know if my company will buy it because of the liability.