This page is dedicated to providing you with the latest training research from credible scientific publications like The Journal of Strength & Conditioning Research, IJSPT, Journal of Exercise Science and Fitness, and many more! This is meant to serve as a hub for readers, like myself, who want to stay current with new scientific advancements in training.
Build Gluteal Strength & Hip Stability with this amazing exercise!
The single leg glute bridge is one of the best exercises to target your hip musculature. In addition, the absence of equipment means it can be completed anywhere!
However, one of the major drawbacks of this exercise is hamstring cramping. Not only is this uncomfortable, but over-active hamstrings actually limit your ability to activate your gluteal muscles (the ones your aiming to target if you're doing this exercise!)
Instead of bending your leg to 90°, try bringing your leg even closer to your glutes (~135°). This will reduce the amount of hamstring involvement allowing you to finally load up those glutes!
How long should you be resting between sets if strength is your goal?
This review compares resistance trained versus untrained individuals, and concludes:
Trained individuals: >2 mins between sets optimal, gains can still occur >1min
Untrained indivduals: 1-2 mins between sets is long enough
Leg day!? 2 of the best exercises for those hamstrings.
Lying leg curl, Romanian dead-lift, good morning, and glute-ham raise... pick 2.
EMG activity during all 4 exercises was tested. Biceps femoris activity was highest for the RDL (eccentrically) & glute-ham raise (concentrically). For the other hamstring muscles, glute-ham raise was activated the most concentrically and RDL ecentrically.
Why reps and weight don't matter if size is your goal.
Im sure we've all heard that we must train in the "8-12" repetition range if we wan't to get bigger, yet those completing between 25-35 reps achieved similar size gains.
If you don't have access to heavier weights, then yes, make due with what you have. However, for best results I recommend combining low & heavy load training.
Also, I firmly believe in the importance of the mind-muscle connection. Focus all your attention on "squeezing" your muscles while moving the weight, rep after rep, set after set.
Do you suffer from low back pain? Try these 2 exercises!
Low back pain continues to be one of the leading causes of missed work in Canada.
Many exercise programs I've seen focus on strengthening the low back with "core" exercises only, and completely disregard the importance of the hip muscles in controlling pelvic and lumbar stability. Glute medius (a lateral gluteal muscle), is often one of those forgotten muscles.
Here are 2 exercises to add to your program, even if you don't suffer from LBP!
Trap/Hex bar an excellent source of variety.
The trap/hex bar deadlift is one of my favourite exercises. It provides all the same benefits as your conventional deadlift, all while helping to correct or improve your posture. Straight bar deadlift can be very challenging if you have rounded shoulders. The trap bar allows you to have your hands by your sides (as opposed to in front of your body), making it easier to keep your shoulder blades squeezed throughout while maintaining thoracic extension... both neccessary for a stong and safe lift.
Farmers carry and jump squat technique are also discussed.
Shoulders and triceps largest muscle groups in the upper body???
This recently published paper addresses how labelling exercise as "large or small" muscle group exercises may be inaccurate. This comes after the finding that the deltoids and triceps actually have the largest muscle volume of all upper body muscles, not the lats or pectorals like one would be lead to assume.