Some pretty cool info!

D

davidjr74

0
I wander if this was a controlled study.......like variables didn't matter?

"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 the best workout exercises study::
(100% would signify maximum muscle fiber stimulation)


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

Medial Deltoids (Shoulder)
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
Sta
ding 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 (hamstring)
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
 
Neat. :D
 
I'd be curious to see bodybuilders on these types of machines, they've already made the mind/muscle connection and I bet would be in the 90% for most.
 
by bryan hay****
Using EMG to determine how effective an exercise is

EMG reflects the level of "electrical" activation of the muscle. As such it is a good indicator of how hard a muscle is contracting. However, it isn't perfect. Having done EMG research myself while in school (Ex phys labs) I know that there are inherent weaknesses to the methods. Nevertheless, if you want to know how much electrical activity is going on in a muscle (or at least a certain part of that muscle), EMG is the best we've got.

In a very real sense, EMG is a result of voluntary effort. So, the harder you try to contract the muscle, the greater EMG activity you will see, regardless of how heavy it is. This brings in a great deal of between-subject, and between-trial error in measurements.

EMG is also greatly affected by practice or coordination. A person who is not well practiced at a given exercise will often display erratic EMG read outs.

Fatigue also changes EMG readouts. The more fatigue there is, the greater the EMG amplitude.

Keep in mind as well that during eccentric contractions, EMG amplitude goes down significantly, yet at the same time, the eccentric portion of an exercise presents a greater stimulus for growth than the concentric portion.

EMG as a tool specifically relating to bodybuilding (muscle growth) is not an accurate indicator of the efficacy of a given exercise to induce growth. The efficacy of any exercise is determined by the load, the duration, and the condition of the tissue at the time the load is applied.

For the lats, the load is limited by your strength level and degree of stretch during loading. The duration is limited by your “strength-endurance”, and time in the stretched position. The condition of the muscle is determined by what you have done with your lats in the last 6 weeks or so.

So, speaking in general (i.e. simplified) and acute (i.e. one training session) terms, the heavier any lat exercise becomes, the more effective it will become. The more volume you do at that weight, the more effective that session will be. The greater the stretch experienced by the lat and the longer you hold it, the more effective that exercise will be. And finally, the longer its been since you trained your lats, the more effective that session will be.

On a personal note, nothing has been as effective as the weighted eccentric chins/pull-ups at the end of an HST cycle for putting on real thickness on my lats.

- Bryan
 
matt182 said:
The more fatigue the lower the amplitude would be would it not?
Click to expand...

not according to bryan hayc-o-c-k and he seems to have studied that along with alot of other things.
 
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