Contreras et al (2010) hooked an EMG up to several strength trained university men to determine which exercise activates which muscle the most. The results confirmed some standard training ideas and brought forth new ones. Biceps scored the highest mean activation with wide-grip weighted pull-ups, wide parallel-grip weighted pull-ups and ez-bar curls. Latissimus dorsi scored [...]
Previously, we’ve discussed the 5/3/1 training system developed by Jim Wendler to help those interested in powerlifting. Another common training system is the 5×5. Its been used for decades but is generally neglected in terms of foundational training. Basically, by training one’s 5-rep max consistently, one stimulates strength but gets greater benefits in terms of [...]
Have you ever thought about how many sets and repetitions you should perform in a workout? What should your volume load be? Unfortunately there is not a lot of guidance in the literature, apart from the seminal paper by Plisk (2006). An interesting method of quantifying your volume load is presented by Bompa et al. [...]
How does a fitness coach develop specialized strength in their athletes? The seminal paper on the topic is by Plisk (2006). He refers to a three step continuum which targets both metabolic and neuromuscular aspects of strength training, as well as training force-velocity characteristics. The continuum in order of development is as follows: 1. Strength-endurance. [...]
Olympic weightlifting is a beautiful sport to watch. It requires the perfect coordination of muscle to achieve a good lift. The lifts are much more technical, much more explosive and you have much less wiggle room in these lifts than most others. I’m a fan of the powerlifts since they are easier to teach and [...]
With the recent focus on concussions in contact sports, it would be interesting to look at neck strength as that is one of the few things that can help mediate a bad hit. Wrestlers train their necks to specifically take heavy loads at odd angles since that happens in their sport often enough. Rezasoltani, et [...]
Within powerlifting circles (and even some Olympic lifting circles) some believe that squats and deadlifts train the same muscles in the same way. This has been a contentious issue within the sport. Hales et al 2009 did a kinematic analysis 25 lifters at a Georgia state championship. They found that bar speed and angular position [...]
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 [...]