Science & Bodybuilding | Six Research Findings
Science & Bodybuilding - Six Research Findings
1) What Scientists Teach Bodybuilders About Squats
Most serious weight-trained athletes agree, “If you can’t squat then you ain’t strong.” How many times have you gone to the gym and seen people perform “curtsy squat” or squats that look more like a good-morning exercise? While squats are central to building strength, they can be dangerous if performed incorrectly. Brad Schoenfeld from Global Fitness Services in Scarsdale, New York summarized important principles for squatting safely and effectively. Squat within your capacity, while maintaining a neutral spine and hinging as much is possible at the hips. Squat under control. Squatting too fast can cause form breakdown and increase the risk of injury. Most athletes should use a wider stance and carry the bar lower on the back to more effectively load the hip muscles. Use spotters if squatting to failure, to avoid injury as you fatigue. (Journal Strength and Conditioning Research, 24: 3497-3506, 2010)
2) Muscle Activation During Common Ab Exercises
Cut abs are a prerequisite to a champion physique. Most bodybuilders have intricate ab workouts that include many exercises. Which ones work best? Scientists from Liberty University measured ab muscle activation levels during the crunch, supine V-up, prone V-up on a ball, prone V-up on a slide board, prone V-up on a TRX, and prone V-up on a Power Wheel. There were no differences in ab muscle activation between the exercises, with the exception that the internal oblique muscles were activated less during the crunch. All of the ab exercises work the muscles equally. Protecting the spine is critically important when choosing ab exercises, no matter how effectively the exercise activates the abdominal muscles. (Journal Strength and Conditioning Research, 24: 3422-3426, 2010)
3) ‘Perfect Push-Up’ No Better Than Normal Push-Ups
The maker of the Perfect-Push-Up handgrips claims its device recruits more muscle fibers than conventional push-ups. Mayo Clinic researchers led by James Youdas found that the device provided no added advantage. They measured muscle activation levels by electromyography with arms placed at three positions (wide, medium, narrow base). The narrow base push-up activated the triceps and posterior deltoid best. There were no differences in muscle activation levels between any of the other push-up positions. The Perfect Push-Up device might be more comfortable to do than traditional push-ups, but it is no more effective. (Journal Strength and Conditioning Research, 24: 3352–3362, 2010)
4) Jump Squats Build Lower-Body Power
Jump squats involve jumping from a quarter-squat position using resistance such as a barbell, dumbbells, Smith machine, weighted vest, kettlebells, jump trainers, or heavy stones. No resistance technique has been shown superior to the others. Scientists disagree about the transfer of power gained during jump squats to other sports movements. This exercise can be dangerous, so athletes should be physically fit and maintain good posture when doing it. (Strength and Conditioning Journal, 32 (6): 38-41, 2010)
5) Vibration Training Increases Biceps Curl Endurance
Vibration training involves doing basic exercises, such as squats, push-ups, lunges, and modified pull-ups on a vibrating platform. Vibration is transferred through the feet, hands or butt, which are in contact with the vibrating plate or handlebars. Vibration activates stretch receptors in the muscles, which trigger thousands of small reflex muscle contractions. Spanish researchers led by Pedro Marin found that subjects could complete more biceps curls (70 percent of one-repetition maximum) when exercising on a vibration platform than when exercising normally. Vibration training improves muscle fitness in untrained adults, the elderly, and some people with neuromuscular diseases. It may also benefit people recovering from some types of muscle and joint injuries. However, most studies found that it is a waste of time for athletes or people who exercise regularly. (European Journal Sports Science, 10: 385-390, 2010)
6) Fast-Tempo Music Amps-Up Workouts
Many bodybuilders train to music because they believe it gets them psyched-up and helps them work out harder. A British study showed that they are right. College students rode a stationary bike for 30 minutes on three different occasions while listening to music played at a normal, slow, or rapid cadence. The test subjects rode harder when listening to faster music and performed less exercise in response to slower music. Music didn’t change the perception of effort; it made people want to work out harder. Listen to your tunes for a better workout! (The New York Times, August 25, 2010)