Did you know...
Mike Furci offers research, trends and
other info to help with your fitness, health and nutritional needs.
…that partial reps may be beneficial to the development of strength. A study was conducted over a 10-week period using the bench press as the criterion measurement. Subjects were divided into three groups. Group one trained with full range of motion sets. Group two trained with partial range of motion sets. A partial range of motion was defined as two to five inches from full extension of the elbows. Group three trained with a combination of both partial and full range reps. All groups were pre- and post-tested with a full range of motion one rep maximum. No differences were found between the groups. So should we or shouldn’t we use partial reps? There are several problems I find with this study that are common to many training studies. First, inexperienced, recreational subjects were used. Inexperienced subjects can achieve gains in the first few months on just about any program. Second, the length of time the study was conducted was entirely too short. Six, eight or, like this study, 10 weeks is just not enough time to show the efficacy of a particular training protocol. And third, the intensity of the exercises or perceived exertion is not mentioned or monitored. Are the subjects going to failure on their sets? Are some subjects pushing themselves harder than others? Are the subjects training in the same manner on their other exercises other than the bench press? Incorporate partial reps into your routine and see what happens over a period of six or more months. (J Strength Cond Res, 2004, 18(3), 518-521)
…you can target the lats for a wider back depending on what exercise you use. A study performed by The Human Performance Laboratory, Department of Exercise and Sport Sciences, University of Miami Florida compared four different variations of the lat pull down using EMG (electromyography). The four variations included; the close grip, the supinated close grip, the wide grip anterior, and the wide grip posterior. The wide grip anterior was found to provide the greatest amount of stimulus to the latisimus dorsi. This doesn’t mean you should avoid bent over rows, cable rows, dead lifts or any other back exercise. If you lack width in your back, try doing wide grip anterior pull downs at the beginning of your workout when you’re fresh. (J Strength and Cond Res, 2002, 16(4), 539-546)
…if you want your girl to have a stronger, rounder, harder ass, get her to squat deeper. A study performed by the Department of Health and Exercise Science at Furman University used EMG to determine muscle contribution of the squat. The muscles investigated were the vastis medialis, vastis lateralis, biceps femoris, and the gluteus maximus. Ten experienced weight lifters performed squats to partial, parallel and full depth. EMG analysis showed no significant change while increasing squat depth on the vastis lateralis, vastis medialis or the biceps femoris. The gluteus maximus, however, showed a significant increase in activity as squat depth increased. (J Strength Cond Res, 2002, 16(3), 428-432)
…the average man’s erect penis is less than six inches long, according to more than a few sources. For whatever reason, many men are unhappy with their gun size. This situation has caused a huge market for penis enlargement supplements. Unfortunately, for all the dumb-asses who bought these types of products, they don’t work! Use your heads! No pun intended, my male brothers. What would make you think an herb, vitamin or mineral would increase the size of your shlong? If you need a boost in testosterone or sex drive, try Tribex or Alpha Male made by Biotest. Nothing on the market compares. You won’t get an increase in size, but with the boost in testosterone you will get better muscular gains and improved erections. Who doesn’t want that? You can purchase Tribex or Alpha Male by going to www.t-nation.com.
Got a question for Mike? Send it to firstname.lastname@example.org.