GI gaat ook loggen

[east1977]

ik ook en daarom vroeg ik me het ook af ik dacht misschien dat het met een ander principe te maken had die je aanhield.

[weslleyy]

Dave Tate?s Guide to Supplemental Movements with FULL Video

Was dat niet dit?

[weslleyy]

Bodybuilding Science
By Robbie Durand, M.A.
Senior Web Editor


Exercise Pre-exhaustion for Muscle Growth: A Myth?

For years, exercise pre-exhaustion has been a staple of muscle growth for bodybuilders. In “Pumping Iron,” Arnold routinely used leg extensions before moving into heavy squats. A number of bodybuilders have advocated pre-exhausting muscles for greater muscular growth. The premise of pre-exhaustion is that fatiguing a muscle with a single-joint exercise such as leg extensions or flyes, before a multi-joint exercise such as squats or bench presses, will lead to greater muscle recruitment.

Motor unit recruitment states that as a muscle is fatigued, a higher threshold of muscle fibers will be activated to compensate for the pre-fatigued muscle fibers. The pre-exhaustion method involves exercising the same muscle or muscle group to the point of muscular failure, using a single-joint exercise immediately before a multi-joint exercise.

A common exercise for pre-exhaustion is leg extensions, followed by squats or flyes before bench presses. Muscular Development leads the field in bringing bodybuilders the latest cutting-edge research on exercise science, so this study may come as a shocker— because based on the research, pre-exhaustion may be just bullshit! A recent study in the Journal of Strength and Conditioning Research questions how valid exercise pre-exhaustion is for muscle growth and strength.

Previous Research About Muscle Pre-exhaustion

Before we get into the newest research, I think it’s important to take a look at what’s been done in the past. In a previous study, researchers examined the motor firing of the quadriceps and hamstrings by using a leg extension pre-exhaustion before performing leg presses. Contrary to what bodybuilders would expect, muscle pre-exhaustion with leg extensions before the leg press resulted in a decrease in muscle activity of the quadriceps muscle during the leg press, compared to no pre-exhaustion.¹ Pre-exhaustion has been touted for many years to increase the number of fibers activated during an exercise— but the research showed it decreased fiber activation.

Another study reported similar findings. Researchers investigated the effect of pre-exhaustion on upper-body muscle activation during bench presses, and reported that training chest on the pec deck immediately before the bench press lead to similar muscle activation of anterior deltoid and pectoralis major muscles. However, they observed an increase in the triceps muscle activation, and the worst performance during the bench press exercise was with pre-exhaustion.²

Based on these two studies, pre-exhaustion leads to a decrease in muscle recruitment or no change in the actual muscle group performed during exercise— not an increase, as so many people once thought. Muscle growth is about keeping tension on the muscle. Any time there is a decrease in motor unit firing during exercise, tension is being taken off the muscle.


New Study: Pre-exhaustion Does Not Lead to Greater Muscle Activation

Scientists in Brazil got together to retest the validity of muscle pre-exhaustion before exercise. They took young men and they hooked electrodes all over their chests and triceps to measure muscle activation, and separated the men into two groups who performed different exercises.

1. The pre-exhaustion group performed a set of flyes and immediately performed a bench press until failure.

2. The control group only performed the bench press.

When the researchers measured muscle activation of the chest muscles after pre-exhaustion, they concluded that there was no greater activation of the chest muscle, but there was a greater activation of the triceps by 17.8 percent. So how come the triceps were activated more with a pre-exhaustion set before bench presses? Because the chest muscle was fatigued, it relied on activation of the triceps to move the weight. This research is in alignment with other studies where scientists reported a significant (33.67 percent) increase in triceps muscle activation during bench press exercises with pre-exhaustion.

The bottom line is that pre-exhaustion is not going to lead to greater muscle activation, but it will lead to greater activation of muscle groups because the muscle is pre-fatigued.³ These studies suggest that the pre-exhaustion method must be reconsidered for its effectiveness in enhancing strength and muscle size gains.

Additionally, muscular weakness induced by pre-exhaustion affected exercise form— changed the pattern movement— of the men who performed bench presses. This change in movement pattern requires caution, because limited ability to control movement is related to abnormal mechanical loads at joints. These abnormal lifting patterns may be a factor in injury during exercise.

bron: Exercise Pre-exhaustion for Muscle Growth: A Myth?

Dit stukje had inferno eruit gehaald.

[generation_iron]

nvmmm

[generation_iron]

Beste mensen en Rainman,

Zoals lang geleden aangekondigd zal ik jullie de aankomende tijd moeten gaan missen, eindelijk ga ik op vakantie.
Het leven gaat natuurlijk gewoon verder. Zo zal East zijn ochtendshake drinken wanneer ik nog een laatste biertje achterover druk. Ruhl elk topic volspammen met zijn dubbelzinnige en vooral vunzige uitspraken, en de rondborstige babes die buffer zijn dan Dexie. De volgende -hoe breng ik mijn kwark op smaak- en -ik train geen benen want ik voetbal- topic voorbij komen. Dexie onze Knul kuuradvies geven. Ruhl uit de kast komen. Rainman in de kast gaan zitten. Skillful zijn reboundchick tot het randje vullen en Mariekepiek haar plan van aanpak invulling hebben gegeven. Wat er ook gaat gebeuren, ik wens jullie allemaal een fijne vakantie toe.

With kind regards,

GI

[weslleyy]

Waar ging je heen en hoelang gi?

Ik wens je veel plezier en geniet ervan! Tot over ......

Ik hoor er niet bij=( haha.

[rain]

Beste generation iron en alter ego,
Ondanks al jullie smeekbedes via pm en zelfs de toezegging dat je alles voor me wilt betalen, kan ik helaas niet mee.
Maar ik weet zeker dat je inmiddels zelfvertrouwen genoeg hebt om in je string in Ibiza te paraderen, ook al ben je niet echt buff.
Zit je er even doorheen, pm me maar.

Veel plezier.

Liefs, Rain. Xxx

[Ruhl]

Uit de kast?

Kom je niet gezellig er bij mij inzitten ?

[rain]

Nieuwe profielfoto betekent ook dat je je log weer moet gaan bijhouden maat!

[weslleyy]

Nieuwe profielfoto betekent ook dat je je log weer moet gaan bijhouden maat!

Eens!

[generation_iron]

Haha, toch wel leuk die interesse in mijn log. Maar ik moet die vrouwengewichten van nu geheim houden, anders vinden jullie mij niet meer stoer.

[weslleyy]

Og gewooon loggen ik log zelfs met baby gewichten haha. Hoe is het met je uitslag eigenlijk nu?

[generation_iron]

Nee weet ik, is ook niet de rede natuurlijk.
Ik heb er nu nog even geen zin in, alles bijhouden etc.. Maar dat komt nog wel..sowieso in januari met tren gaan experimenteren Open wel weer een nieuwe log zodra ik daar weer zin in krijg.

Deze mag dicht!

[skillful058]

..Skillful zijn reboundchick tot het randje vullen..

Ik lees het nu pas ik moest wel ff lachen haha
Hoelang ben je op vakantie geweest?

[generation_iron]

Ik lees het nu pas ik moest wel ff lachen haha
Hoelang ben je op vakantie geweest?

Zo'n drie weken, en vervolgens nog eens drie weken niet getraind. Heb echt altijd een motivatie dip als ik inlever, wat alleen maar naar meer inleveren leidt.
Hoe is het met jou, alweer een beetje genezen van je ex?