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[moo]

פורסם במקור על ידי גל ציון-פור

ולאחר 3 עמודים של דיון,
אף אחד לא נתן מחקר שמראה שסקוואט אכן יגרום להיפרטרופיה טובה יותר מלג-פרס.
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A study by the University of North Dakota compared muscle recruitment during a leg press and a free weight barbell squat lift (5). The study used two groups of subjects. Group 1 was made up of ten untrained, healthy men, and Group 2 was made up of sixteen trained, healthy male athletes (5). The analysis method used was electromyographic (EMG) activity (5). EMG activity was recorded from the erector spinae (ES), gluteus maximus (GM), vastus lateralis (VL), and biceps femoris (BF) muscles (5). The exercises performed were the leg press and the barbell squat lift (5).

Every subject in Group 1 lifted three repetitions of both exercises using a weight equivalent to their own body weight, which ranged from 155 to 165 lbs. In Group 2, each subject performed three repetitions of both exercises using a weight equivalent to 80% of their 1 RM in both lifts, which ranged from 225 to 600lbs. (5). The results indicated that in Group 2, the trained group, the squat exercise elicited significantly more EMG activity than did the leg press in the ES, GM and BF (5). A significant difference in the VL activity was not observed between the two exercises, but the activity in the VL was still slightly greater (5). In the untrained group, Group 1, the results were almost a reflection of the trained group (5). The leg press utterly failed to recruit the ES, GM or BF to the degree the barbell squat did (5). The quadriceps were slightly more stimulated in the squat than in the leg press.

http://articles.elitefts.com/article...letic-prowess/

חבל על הזמן לבזבז על הבלבולי ביצים שלך
יש עוד הרבה חומר, ואם אתה לא רוצה לחפש אותו אז אל תחפש
כל מה שריפ אומר ומה שביל סטאר אומר מגובה מדעית
אני מציע לך לקנות את הספר של סטאר והרבה מהחומר שהוא רושם שם הוא מביא דוגמאות למחקרים


אתה יכול לעיין גם בספרים הבאים
"Journal of Strength and Conditioning Research"; An Electromyographical Comparison of the Squat and Knee Extension Exercises; J.F. Signorile, et al; August 1994
"Journal of Strength and Conditioning Research"; A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals; J.C. Gullett, et al; January 2009
"Journal of Strength and Conditioning Research"; Electromyographic Activity of the Hamstrings During Performance of the Leg Curl, Stiff-Leg Deadlift, and Back Squat Movements; G.A. Wright, et al; May 1999
"Strength Training Anatomy (Third Edition)"; Frederic Delavier; 2010
"Starting Strength"; Mark Rippetoe and Lon Kilgore; 2007

[SmokingSnake]

פורסם במקור על ידי moo

http://articles.elitefts.com/article...letic-prowess/

חבל על הזמן לבזבז על הבלבולי ביצים שלך
יש עוד הרבה חומר, ואם אתה לא רוצה לחפש אותו אז אל תחפש
כל מה שריפ אומר ומה שביל סטאר אומר מגובה מדעית
אני מציע לך לקנות את הספר של סטאר והרבה מהחומר שהוא רושם שם הוא מביא דוגמאות למחקרים


אתה יכול לעיין גם בספרים הבאים
"Journal of Strength and Conditioning Research"; An Electromyographical Comparison of the Squat and Knee Extension Exercises; J.F. Signorile, et al; August 1994
"Journal of Strength and Conditioning Research"; A Biomechanical Comparison of Back and Front Squats in Healthy Trained Individuals; J.C. Gullett, et al; January 2009
"Journal of Strength and Conditioning Research"; Electromyographic Activity of the Hamstrings During Performance of the Leg Curl, Stiff-Leg Deadlift, and Back Squat Movements; G.A. Wright, et al; May 1999
"Strength Training Anatomy (Third Edition)"; Frederic Delavier; 2010
"Starting Strength"; Mark Rippetoe and Lon Kilgore; 2007

+11
חשבתי שאני הבהרתי את זה בתגובה שלי.
עוד כמה ספרים לעניין שמפורטים בהם גם מחקרים על תרגילים מורכבים+ליפטינג וסקוואט בפרט:


* 1. "Super Training" by Siff and Verkhoshansky (:):):):):) Fitness Systems 1-614-309-6176)
* 2. "Science and Practice of Strength Training" by Zatsiorsky (Human Kinetics 1-800-747-4457)
* 3. "Science of Sports Training" by Kurz
* 4. "Secrets of Soviet Sports and Fitness Training" by Yessis
* 5. "Theory and Methodology of Training" by Bompa (Human Kinetics 1-800-747-4457)
* 6. "Weightlifting Training & Technique" by Zhekov (Dynamic Fitness Equipment 1-734-425-2862)
* 7. " A System of Multi-Year Training in Weightlifting" by Medvedyev (Dynamic Fitness Equipment 1-734-425-2862)
* 8. " The Training of the Weightlifter " by Roman (Dynamic Fitness Equipment 1-734-425-2862)
* 9. " The Management of the Weightlifter" (Dynamic Fitness Equipment 1-734-425-2862)
* 10. " Fundaments of Special Strength-Training in Sport" (Dynamic Fitness Equipment 1-734-425-2862)
* 11. "Weightlifting Year books" (Dynamic Fitness Equipment 1-734-425-2862)
* 12. "Programming and Organization of Training" by Verkhoshansky (Dynamic Fitness Equipment 1-734-425-2862)
* 13 " The Program of Multi - Year Training in Weightlifting" by Medvedyev (Dynamic Fitness Equipment 1-734-425-2862)
* 14. " Power" by Hatfield (Amazon.com)
* 15. "Periodization of Strength" by Bompa (Human Kinetics 1-800-747-4457)
* 16. All the back articles written by Louie Simmons (:):):):):) Fitness Systems 1-614-309-6176)
* 17. " Soviet Sports Review" check your library

לתת עוד רפרנטים?

בנוסף יש עשרות מחקרים הרבה יותר קצרים של פעילות EMG באתר של NSCA בתשלום חברות חודשי