Cool artical on muscle stimulation from certain exercises

Discussion in 'Fitness & Nutrition' started by Marijuanair, Oct 31, 2006.

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  1. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    Cool article on muscle stimulation from certain exercises

    Copy paste seems to mess it up, but you'll be able to read it fine.


    Training Article of the Week


    -Electromyographical Research and Maximum Muscle Fiber Stimulation
    (Eric Knight B.A. Hon. Kinesiology, CPT)

    Electromyographical (EMG) Research is an essential research tool allowing
    physiologists to determine the role of muscles during specific movements. EMG is
    a scientific method of measuring the level of excitation. This is done by
    placing electrodes over your body and recording the level of muscle activity
    induced by an exercise. A study was conducted to find which exercises cause the
    greatest amount of activity within each muscle group and, as a consequence,
    determine which exercises will produce the greatest gains in mass and strength.
    This study was conducted by Tudor O. Bompa, PhD & Lorenzo J. Cornacchia. Both
    men and women were used in the sudy and all subjects had at least two years
    experience with resistance training.

    Here are the results of that study:
    (100% would signify maximum muscle 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 flyes --------------------------84

    Pectoralis Minor
    Incline dumbbell bench press ----------------91%
    Incline bench press (OB) --------------------85
    Incline dumbbell flyes -----------------------83
    Incline bench press (smith machine) ---------81

    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

    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

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

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

    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

    Biceps femoris (hamsring)
    Standing leg curls --------------------------82%
    Lying leg curls -----------------------------71
    Seated leg curls ----------------------------58
    Modified hamstring deads --------------------56

    Semitendinosus (inner hamstring)
    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
     
    Last edited: Oct 31, 2006
  2. Oscar

    Oscar Guest

    that is a pretty cool article. thanks.
     
  3. rebs

    rebs shares AIDS OT Supporter

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    is this from bb.com's sticky?
     
  4. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    no, it's an SSB article.
     
    Last edited: Oct 31, 2006
  5. rebs

    rebs shares AIDS OT Supporter

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  6. Oscar

    Oscar Guest

    article damnit
     
  7. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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  8. ZeroSkillet

    ZeroSkillet Matt Hughes > *

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    This has been posted/linked here since forever.
     
  9. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    I'm on F&N every day for well over a year and have never seen it :dunno:
     
  10. uofapeter

    uofapeter New Member

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    good read

    interesting that close grip bench wasnt higher on the tricep list, would have thought it would be up there
     
  11. kronik85

    kronik85 New Member

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    :repost:


    but a good one
     
  12. Marijuanair

    Marijuanair Remember to have your pet spayed or neutered! OT Supporter

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    I woulda thought so too, I think maybe they burn more than other tricep work because you typically do more reps with lighter weight :dunno:
     
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