strength training

Using squats to predict lower body training loads

Using squats to predict lower body training loads

Wong et al. (2010) investigated the relationship between squating and other lower body movements using elite karateka. The athletes were asked to perform their 6 rep max on the following movements: back squat, deadlift, leg press, step up and lunge. The squat showed significant correlation with all movements; deadlift r = 0.86, leg press r(…)

Weight training and seniors

Weight training and seniors

Every now and then, someone asks me if they think their parents or grand parents should weight train. The answer is always yes, with the proviso that they are healthy enough to do so. LaStayo et al 2003 is one of a host of articles demonstrating that the elderly population can benefit from weight training.(…)

What do bands do?

What do bands do?

In a previous post we introduced the concept of using bands and chains to change your rate of force development while lifting. It is important to understand the implications. Ghigiarelli, JJ et al 2009 demonstrated in a 7 week study that bench pressing with and without bands (total load the same) had no effect on(…)

Dumbbell and Barbell Bench Press

Dumbbell and Barbell Bench Press

Elliot et al. 1989, Ferreria et al. 2003, McCaw and Friday 2004 all demonstrated by EMG that pectoralis major activation (clavicular portion) for dumbbells and barbell bench press is the same. Anterior deltoid activation during these exercises was similar as well. Interestingly, tricep activation was not measured in these studies and might bear investigation. All(…)

Hamstrings and Squatting

Hamstrings and Squatting

Recruiting the hamstring during a back squat has been demonstrated to minimize the anterior shear forces along the knee and the ACL. Essentially, the hamstring helps to hold the bones in place while the knee bends under the load. EMG studies by Wright et al 1999 demonstrated that hamstring recruitment during a 70% max squat(…)