EMG Studies on muscle groups...

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    EMG Studies on muscle groups...


    Via Overload on BB.com (yes, BB.com had something of interest on it )

    http://forum.bodybuilding.com/showthread.php?t=471725

    The results of the EMG studies show which exercises produce the greatest amount of stimulation within each target muscle group. The following table displays these results.

    IEMG max motor-unit activation

    Exercise/% EMG Muscle Stimulation

    Pectoralis major:
    Decline dumbbell bench press - 93
    Decline bench press (Olympic bar) - 89
    Push-ups between benches - 88
    Flat dumbbell bench press - 87
    Flat bench press (Olympic bar) - 85
    Flat dumbbell flys - 84

    Pectoralis minor:
    Incline dumbbell bench press - 91
    Incline bench press (Olympic bar) - 85
    Incline dumbbell flys - 83
    Incline bench press (Smith machine) - 81

    Medial deltoids:
    Incline dumbbell side laterals - 66
    Standing dumbbell side laterals - 63
    Seated dumbbell side laterals - 62
    Cable side laterals - 47

    Posterior deltoids:
    Standing dumbbell bent laterals - 85
    Seated dumbbell bent laterals - 83
    Standing cable bent laterals - 77

    Anterior deltoids:
    Seated front dumbbell press - 79
    Standing front dumbbell raises - 73
    Seated front barbell press - 61

    Biceps:
    Biceps preacher curls (Olympic bar) - 90
    Incline seated dumbbell curls (alternate) - 88
    Standing biceps curls (Olympic bar/narrow grip) - 86
    Standing dumbbell curls (alternate) - 84
    Concentration dumbbell curls - 80
    Standing biceps curls (Olympic bar/wide grip) - 63
    Standing E-Z biceps curls (wide grip) - 61

    Triceps:
    Decline triceps extensions (Olympic bar) - 92
    Triceps pressdowns (angled bar) - 90
    Triceps dip between benches - 87
    One-arm cable triceps extensions (reverse grip) - 85
    Overhead rope triceps extensions - 84
    Seated one-arm dumbbell triceps extensions (neutral grip) - 82
    Close-grip bench press (Olympic bar) - 72

    Latissimus dorsi:
    Bent-over barbell rows - 93
    One-arm dumbbell rows - 91
    T-bar rows - 89
    Lat pulldowns to the front - 86
    Seated pulley rows - 83

    Quadriceps:
    Squats (parallel depth, 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 squats (90 degree angle, shoulder-width stance) - 60

    Hamstrings:
    Seated leg curls - 88
    Standing leg curls - 79
    Lying leg curls - 70
    Stiff Legged Deadlifts - 63

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

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    Great post bro!
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    Just noticed....squats are there on top
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    Nice Post.. we might need to sticky this...
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    Good idea.
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    Quote Originally Posted by kwyckemynd00
    Just noticed....squats are there on top
    True, but shoulder-width is pretty damn narrow. I don't know that many dudes that do narrow stance squats unless they're specifically targeting the quads. And theres leg extensions 2 behind.

    Nice post, but I'm curious as to where these numbers came from.
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    Quote Originally Posted by DieTrying
    True, but shoulder-width is pretty damn narrow. I don't know that many dudes that do narrow stance squats unless they're specifically targeting the quads. And theres leg extensions 2 behind.

    Nice post, but I'm curious as to where these numbers came from.
    Yeah, i was curious where the numbers came from, too...I'll try to find out.
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    while it would seem to be "common sense" I don't believe there are any direct studies of the link between fiber activation and hypertrophy, other factors may (and probably are) be involved that mitigate the importance of this to some degree.

    Also, if you are trying to develop strength, isolation exercises typically have no carryover to sports performance.
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    While that might be true, you can use compound movements that will stimulate move muscles at once.. what I would like to see on this is the degree at which one exercise stimulates secondary muscle groups... like squats on all the muscle groups in the lower leg.. that I think would be very useful information also
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    Damm I thought dips would have scored higher, I had great results with dips
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    Quote Originally Posted by exnihilo
    ..
    Also, if you are trying to develop strength, isolation exercises typically have no carryover to sports performance.
    I know some PLers who love things like push downs, and skull crushers for carryover into bench, and things like GMs and ab work for deads and squat. i consider those isolation. But ultimatley, althogh I do like to lift heavy weights now and again, PLing isn't my "goal"

    Oh, and those studies that link "activation" to "hypertrophy" that you're looking for are probably classified under weight training just messin' w/ ya
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    Nice post indeed. I wish more of the muscles in the back were covered, specifically Rhomboids.
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    Okay, all I found out is that it was published by these two:Tudor Bompa and Lorenzo J. Cornacchia

    And, I *think* it was in this book: "Serious Strength Training"
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    Any updated on this or rather anymore additional information? Particularly what Matt D said about secondary groups and the comparisions of compounds to iso's and the like?

    Anything other info that pertains to this basically?
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    Sorry NOthing else from me anyway.
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    Quote Originally Posted by kwyckemynd00
    Sorry NOthing else from me anyway.
    You're slackin' kwycke, you're slackin' man.
  

  
 

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