IEMG max motor-unit activation

[xahrx]

This is a copy of a post from am.com.  Thought you guys would find it interesting.

Quote[/b] ]Via Overload on BB.com (yes, BB.com had something of interest on it  )
http://forum.bodybuilding.com/showthread.php?t=471725
The results of the EMG studies show which exercises produce the greatest amount of stimulation within each target muscle group. The following table displays these results.
IEMG max motor-unit activation
Exercise/% EMG Muscle Stimulation
Pectoralis major:
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 flys - 84
Pectoralis minor:
Incline dumbbell bench press - 91
Incline bench press (Olympic bar) - 85
Incline dumbbell flys - 83
Incline bench press (Smith machine) - 81
Medial deltoids:
Incline dumbbell side laterals - 66
Standing dumbbell side laterals - 63
Seated dumbbell side laterals - 62
Cable side laterals - 47
Posterior deltoids:
Standing dumbbell bent laterals - 85
Seated dumbbell bent laterals - 83
Standing cable bent laterals - 77
Anterior deltoids:
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 (alternate) - 88
Standing biceps curls (Olympic bar/narrow grip) - 86
Standing dumbbell curls (alternate) - 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
Latissimus dorsi:
Bent-over barbell rows - 93
One-arm dumbbell rows - 91
T-bar rows - 89
Lat pulldowns to the front - 86
Seated pulley rows - 83
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
___

Seems like this chart might be a help to people looking for exercises to build strength in certain target muscles.

 

[mikeynov]

It can be useful but MRI would be a much better standard.

The amount of activation in a particular muscle group, in and of itself, doesn't necessarily indicate that said exercise is the most productive in terms of hypertrophy.

In general, exercises with a greater stretch/eccentric component are better for inducing hypertrophy within a particular muscle - and that isn't really going to show up in EMG.

 

[mikeynov]

Example: triceps pressdown come ahead of dips and close grip bench for triceps using this logic. Ask yourself if you really believe that.

Also, rows come ahead of pulldowns/chins for lats and leg curls come way ahead of stiff-legs for hamstrings.

But I'd take a weighted chin for lat stimulation any day, and same for stiff-legs over leg curls.

 

[imported_dkm1987]

Quote[/b] (mikeynov @ July 07 2005,2:09)]most productive in terms of hypertrophy.

Michael, I think he was referring to strength.

Quote[/b] ]Seems like this chart might be a help to people looking for exercises to build strength in certain target muscles.

 

[NWlifter]

Basic exercises will build overall strength and size much better, but activation is activation. If rows are causing higher recruitment than say pulldowns, it is saying they are at least the weaker link in the chain of muscles and are performing a higher percentage of the work.

Of course, people's techniques, experience, tendon insertions, etc, etc, can change all this a lot. I would personally say, find the exercises that you yourself feel comfortable with and can feel are working

 

[mikeynov]

Quote[/b] (dkm1987 @ July 07 2005,10:36)]

9-->

Quote[/b] (mikeynov @ July 07 2005,2

9)]most productive in terms of hypertrophy.

Michael, I think he was referring to strength.

Quote[/b] ]Seems like this chart might be a help to people looking for exercises to build strength in certain target muscles.

dangit, Dan, I hate when you point out that I'm incapable of basic reading comprehension!

 

[imported_dkm1987]

Sorry Mikey, didn't mean too. But I love your comments on hypertrophy

 

[xahrx]

Quote[/b] (dkm1987 @ July 07 2005,10:36)]

9-->

Quote[/b] (mikeynov @ July 07 2005,2

9)]most productive in terms of hypertrophy.

Michael, I think he was referring to strength.

Quote[/b] ]Seems like this chart might be a help to people looking for exercises to build strength in certain target muscles.

Yeah, I was. Like anything else of this nature it's useful but can't be taken in and of itself as the final word on anything.

 

[Aaron_F]

still nearly pointless for strength as well.



and as it is all based from Bompa's book, which was a periodization for bodybuilders... from memory it doesnt tell what loading they got the activation figures from. ie activation of muscles vary insanely with loading.