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This month's EMG analysis in the "Train to Gain" section shows that weighted incline crunches still come out on top by activating 85% of muscle fibers as compared to 81% for flat weighted crunches, with ab-rocker crunches way behind at just 72%. (I bet you won't hear that on the infomercials)
Another EMG tidbit showed that doing crunches on a Swiss ball is superior to standard crunches, most likely due to the greater range of motion and pre-stretch possible on the ball.
Also worthy
A study also showed that fat oxidation was greater in the second of two daily cardio sessions. The author speculates that this "priming" effect could also be served by weight training immediately before cardio, rather than doing two daily cardio sessions.
EMG Activity of the Medial and Lateral Hamstrings at Three Positions of Tibial Rotation During Low-Force Isometric Knee Flexion Contractions
Fiebert IM, Roach KE, Fingerhut BM, Levy JH, Schumacher, AM.
The purpose of this investigation was to determine how the position of tibial rotation effects the EMG activity of the medial and lateral hamstrings during low-force isometric knee flexion contractions. Forty-five subjects (ages 18-35) with no history of lower extremity injury or disease volunteered for this study. While lying prone, and with surface EMG electrodes secured to the bellies of their right medial (semitendinous and semimembranosus) and lateral (long head of the biceps femoris) hamstring muscles, each subject held the knee in 45 degrees of flexion for 8 seconds against 5% of their body weight. This was performed 3 times in each of the positions of neutral tibial rotation, external tibial rotation, and internal tibial rotation. The root-mean-square (RMS) of the EMG activity from these muscles was determined for each of the contractions. A repeated measures ANOVA was used to compare the RMS values of the two muscle groups in the 3 positions. The average RMS values (in V (microvolts)) obtained were (means and standard deviation): medial hamstrings in external rotation: 50.74 + 23.11; in neutral: 65.57 + 25.35; in internal rotation: 70.73 + 31.86; lateral hamstrings in external rotation: 66.08 + 46.99; in neutral: 46.18 + 39.34; in internal rotation: 27.68 + 17.86. A statistically significant interaction was found between tibial rotation and hamstring muscle (p < .0001). These results are consistent with the presumed function of these muscles in that EMG activity in the medial hamstrings increased when the tibia was rotated internally, whereas the lateral hamstring EMG activity increased when the tibia was rotated externally.
electromyographic study.
Salzman-A. Torburn-L. Perry-J.
Clin-Orthop. 1993 May. (290). P 236-43.
Electromyographic (EMG) activity was recorded from the five components of
the quadriceps during maximum knee extension with the limb in six
combinations of hip and knee flexion: the hip at 0 degrees, 40 degrees,
and 80 degrees with the knee at 15 degrees and 60 degrees. None of the
six positions could isolate the vasti from the rectus femoris. The
highest EMG activity of all five muscles was recorded with the limb in 40
degrees hip flexion and 15 degrees knee flexion. The lowest EMG activity
was recorded with the hip at 0 degrees and the knee at 60 degrees
flexion. Overall, the knee extension torques were 40% higher with the
knee at 60 degrees flexion than at 15 degrees flexion. The lowest torques
were generated with the limb positioned at 80 degrees hip flexion and 15
degrees knee flexion. During maximum knee extension, the vasti muscles do
not work in isolation of the rectus femoris, regardless of the amount of
hip flexion. All portions of the quadriceps worked in all positions,
which suggests these muscles may be strengthened effectively in many
different positions to accommodate the patient's comfort and interest.
Originally posted by Dr. Pain
Last post from me, as you are not seeing how the points/studies relate to POF which you are dismissing....
Originally posted by Prince
I work my calves with my toes pointed forward always. Moving your toes in or out will have very little effect, if any at all.
Originally posted by Dr. Pain
I don't recommend it, but running makes them smaller.......
Originally posted by Dr. Pain
No...I'll let prince tell you....j/k
It's a hard bodypart to reduce. it does shrink as you do.....also depends on the composition
DP
Originally posted by buff_tat2d_chick
Then what can I do? I know that no one here advocates running and I understand why. I want to keep my muscle everywhere BUT my calves. Are you telling me I am SOL???
Originally posted by DanK
I got the impression dr pain was saying that doing the exercise one way put more emphasis on a particular muscle, causing it to get used more during an exercise and causing it to grow more, that was before all the crazy jibba jabba about POF and EMG and other really long technical posts, am I right or wrong (for the sake of us neanderthals who don't use 4 syllable words very often).
Originally posted by Malachor
Prince are you saying that if you were lacking upper chest development that incline bench press wouldn't help to hit that portion of the muscle more directly?