Most Efficient Exercises (EMG Testing)

[Big_BK]

I think the biggest flaw with this is that it shows what percentage of muscle fibers are working but not how hard they are working. I'm sure a 500lb squat would make them work harder then a leg extension. I could be way off though, just throwing ideas out there let me know what you think future and Bfold.

 

[b fold the truth]

Thanks artificial, that clarified things.

Hey B fold, just curious.. how much do you think they'd grow if you put dedication into direct arm work? I've heard of olympic lifters training for higher reps and blowing up with muscle, but I couldn't imagine your arms to blow up much since they might be close to their genetic limit..? Hah, you're only about 4 inches away from Ronnie Coleman.

From September till about November or December I got fairly serious in doing about 6 sets or so for biceps a week and I can say that they got more pumped and harder. Doing heavy squats, gm's, stones, tire, yoke, etc...and hard curls can put you into so much joint pain (from wrist to shoulder/neck) that you can't do much of anything.

I'm not a fan of avoiding training biceps, just don't see it as necessary as some.

A guy I train with can way out curl me...heck, MOST can out curl me...and they will say that they can't pick up a certain atlas stone because of a bicep weakness yet I play with it. So????

And my near 20" arms still look skinny and long. My arms look nothing like Colemans...yet his looked better than mine do now before he ever touched a weight too...lol And I've been training near 16 years straight.

 

[desmond]

I don't believe this study.

Judging by doms, there is no way leg extensions cause more muscular damage on my quads than close stance high bar olympic squat or FS.

 

[desmond]

Further, in my observation for

(1) lats, pull up > all else;
(2) I agree with decline skull crusher being potentially number 1 and also prefer one legged calf exercises for some reason.
(3) i have read that the hamstring muscle is more dominated by hip extention as opposed to knee flexion muscles, so the list suprises me. They didn't get GHR which would probably be number
(4) they didn't include dips for pecs. I wouldn't be suprised if these were number 1 personally for chest.
(5) preacher curls have substantial involvement of the brachais as opposed to the biscep and not everyone responds well to this from my experience.
(6) the leg extension doesn't hit the quad high, nor does a shallow squat.

Shame they didn't include lower back and glutes in their analysis.

 

[djeclipse]

I don't believe this study.

Judging by doms, there is no way leg extensions cause more muscular damage on my quads than close stance high bar olympic squat or FS.

DOMS is an indication of lack of conditioning, not effectiveness of your work out or specific exercise.

 

[SaiBoT]

DOMS is an indication of lack of conditioning, not effectiveness of your work out or specific exercise.

Bill Starr said that on strength training DOMS it's good though.

 

[artificialaspirations]

The emg is testing muscle activation right? So of course isolation exercises are going to win the comp. Take leg ext vs. squats for example, the leg ext is gonna target the quads. The squat is going to work the hips, glutes, hams, calves, spinal erectors and calves (among others) to lift the weight so 100% quad activation isn't neccesary because the body is working as a system.

I know it may isolate better than squat but it doesn't mean it is more effective in overall conditioning.

Hit me w/ some K!

 

[future]

We discussed that already.