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    • Hansie
      EMG studie spieractivatie per spiergroep

      By Hansie · Posted

      Heb ook enkel een pomp bij flys. Met triceps de beste pomp met kick backs en dit wordt zelf niet vermeld dus inderdaad allemaal wat relatief en persoonsgebonden.  
    • Fit
      EMG studie spieractivatie per spiergroep

      By Fit · Posted

      Ik vind dit altijd heel interessant, maar ook gek. Ik hecht ook waarde aan wat ik "voel" bij een oefening.   Ik heb namelijk zelf het idee dat incline flys mijn chest veel meer pakken dan de incline bench press. Echter laat deze studie het tegenovergestelde zien.   Maar in de basis ben ik zeker eens dat je verschillende oefeningen moet pakken om de spier goed aan te pakken, er zijn bij diverse oefeningen ook truckjes om dit meer te doen door bijvoorbeeld net je pols iets te draaien etc.
    • Hansie
      EMG studie spieractivatie per spiergroep

      By Hansie · Posted

      Allicht hier al eens de revue gepasseerd maar toch interessant leesvoer voor de krachtsportliefhebber.   https://www.musculi.com/content/articles/most-effective-exercises-per-muscle-group-using-electromyography   EMG study of muscle fiber activation in different muscle groups. You’ll find the best exercises for each body part in order of most effective to least in the list below. The number next to the name is the percentage of muscle fibers activated/working for that particular exercise. Exercise – % EMG Muscle Stimulation Lower Chest Decline dumbbell bench press – 93 Decline bench press (olympic bar) – 89 Push-ups between benches – 88 Flat dumbbell bench press – 87 Flat bench press (olympic bar) – 85 Flat dumbbell flyes – 84 Upper Chest Incline dumbbell bench press – 91 Incline bench press (olympic bar) – 85 Incline dumbbell flys – 83 Incline bench press (Smith machine) – 81 Lats / Back Bent-over barbell rows – 93 One-arm dumbbell rows – 91 T-bar rows – 89 Lat pulldowns to the front – 86 Seated pulley rows – 83 Side Deltoid Incline dumbbell side laterals – 66 Standing dumbbell side laterals – 63 Seated dumbbell side laterals – 62 Cable side laterals – 47 Rear Deltoid Standing dumbbell bent-over laterals – 85 Seated dumbbell bent-over laterals – 83 Standing cable bent-over laterals – 77 Front Deltoid Seated front dumbbell press – 79 Standing front dumbbell raises – 73 Seated front barbell press – 61 Biceps Biceps preacher curls (olympic bar) – 90 Incline seated dumbbell curls (alternating) – 88 Standing biceps curls (olympic bar/narrow grip) – 86 Standing dumbbell curls (alternating) – 84 Concentration dumbbell curls – 80 Standing biceps curls (olympic bar/wide grip) – 63 Standing E-Z biceps curls (wide grip) – 61 Triceps Decline triceps extensions (olympic bar) – 92 Triceps pressdowns (angled bar) – 90 Triceps dip between benches – 87 One-arm cable triceps extensions (reverse grip) – 85 Overhead rope triceps extensions – 84 Seated one-arm dumbbell triceps extensions (neutral grip) – 82 Close-grip bench press (olympic bar) – 72 Quadriceps Squats (parallel depth, shoulder-width stance) – 88 Seated leg extensions (toes straight) – 86 Hack Squats (90 degree angle, shoulder-width stance) – 78 Leg press (110 degree angle) – 76 Smith machine squats (90 degree angle, shoulder-width stance) – 60 Hamstrings Seated leg curls – 88 Standing leg curls – 79 Lying leg curls – 70 Stiff Legged Deadlifts – 63 Calves Donkey calf raises – 80 Standing one-leg calf raises – 79 Standing two-leg calf raises – 68 Seated calf raises – 61   So what did we learn from these EMG results? – An exercise can never stimulate 100% of the muscle fibers in a particular muscle. 
      – As a result of this, you should perform a variety of exercises and switch up your training routine every couple of weeks.
      Kenny De Smet   Study references: 1. DeLuca, Fj., R.S. LeFever, M.P. McCue, and A.P. Xenakis. (1982), “Behavior of human motor units in different muscles during lineally varying contractions” Journal Physiology (Lond), 329:113-128.
      2. Kobayashi Matsui, H. (1983), “Analysis of myoelectric signals during dynamic and isometric contraction.” Electromyog Clin Neurophysiol, 26, 147-160.
      3. Melo, G.L. and E. Cafarelli. (1994-95), Exercise Physiology Laboratory Manual, 25.
      4. Moritani, T. and H.A. deVries. (1987), “Re-examination of the relationship between the surface integrated electromyogram (IEMG) and force of isometric contraction.” American Journal of Physiological Medicine, 57:263-277.
      5. Moritani, T., M. Muro, and A. Nagata. (1986), “Intramuscular and surface electromyogram changes during muscle fatigue.” Journal of Applied Physiology, 60:1179-1185.

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