Adam Knowlden
04-03-2004, 11:24 PM
An exerpt from:
Growth Protocol Application of the Posterior Thigh Part II: Gluteal Musculature (http://www.abcbodybuilding.com/magazine04/growth.htm)
Drop-Level Barbell Squats- 3 sets
http://www.abcbodybuilding.com/magazine04/growth_files/18.jpg
This program will focus heavily on deep squat and leg press shock techniques. It has been demonstrated in many EMG experiments (9,11,16) that deep squats call the Gluteus Maximus into the greatest participation.
In 2002, Caterisano A, Moss RF, Pellinger TK, Woodruff K, Lewis VC, Booth W, Khadra T. published their journal entry, “The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles.” (2)
<font color="red"> The purpose of this study was to measure the relative contributions of 4 hip and thigh muscles while performing squats at 3 depths. Ten experienced lifters performed randomized trials of squats at partial, parallel, and full depths, using 100–125% of body weight as resistance.</font>
The following chart (2) samplings explore the full potential of the back squat:
http://www.abcbodybuilding.com/magazine04/growth_files/14.jpg
Table 1. Percent contribution (mean ± SD) of each thigh muscle during the upward (concentric) phase of the squat for mean integrated electromyographic analysis data.
http://www.abcbodybuilding.com/magazine04/growth_files/15.jpg
Table 2. Percent contribution (mean ± SD) of each thigh muscle during the downward (eccentric) phase of the squat for mean integrated electromyographic analysis data
http://www.abcbodybuilding.com/magazine04/growth_files/16.jpg
Table 3. Contribution (mean ± SD) of each thigh muscle during the upward (concentric) phase of the squat for peak integrated EMG analysis.
http://www.abcbodybuilding.com/magazine04/growth_files/17.jpg
Table 4. Percent contribution (mean ± SD) of each thigh muscle during the downward (eccentric) phase of the squat for peak integrated EMG analysis.
The analysis of this periodical found (2):
<font color="red"> The results suggest that the GM, rather than the BF, the VMO, or the VL, becomes more active in concentric contraction as squat depth increases. It appears to be the GM rather than the BF that becomes progressively more active as squatting depth increases from partial to full.
</font>
Drop-level barbell back Squats are a nauseating exercise designed to induce distress that will traumatize the gluteal musculature to strain well beyond its current brink of anguish.
For safety a power rack is recommended.
Implementation: With (18) the barbell on a rack, walk under the weight so it rests across the back of your shoulders, grip the bar to balance it, stand up straight to lift the barbell off the rack, and step back.
·Keep head up and back straight, bend the knees and lower until the thighs are at their bottom range of motion. Attempt to touch the glutes to the ankles.
·From this point ascend from the lowest portion of the range of motion to parallel (50% of the full range of motion).
·From the parallel position, descend back down to the position of the lowest range of motion.
·Commencing from this location ascend to the region of the range of activity that lies between parallel and full lockout (75% of the full range of motion).
·Once more descend down to the bottom range of motion and ascend to full lockout (100% full range of motion)
·This entire series of dropping levels constitutes one full repetition.
Do not allow the hips to drift backward or the torso to lean forward. The weight should remain over the middle of the feet. Contract the targeted muscles evenly throughout the transfer of weight. Use a slower, controlled movement and avoid bursting up at the top of the ascent.
When the legs are beginning to get exhausted the hips will have a tendency to drift. Keep focus on the legs at all times. This requires deep concentration specifically when the pain begins to burn deep in the thigh region. The tension release accompanying the returning of the bar to the safety racks is nothing short of endorphin-induced bliss.
http://www.abcbodybuilding.com/magazine04/growth_files/c.gif
Growth Protocol Application of the Posterior Thigh Part II: Gluteal Musculature (http://www.abcbodybuilding.com/magazine04/growth.htm)
Drop-Level Barbell Squats- 3 sets
http://www.abcbodybuilding.com/magazine04/growth_files/18.jpg
This program will focus heavily on deep squat and leg press shock techniques. It has been demonstrated in many EMG experiments (9,11,16) that deep squats call the Gluteus Maximus into the greatest participation.
In 2002, Caterisano A, Moss RF, Pellinger TK, Woodruff K, Lewis VC, Booth W, Khadra T. published their journal entry, “The effect of back squat depth on the EMG activity of 4 superficial hip and thigh muscles.” (2)
<font color="red"> The purpose of this study was to measure the relative contributions of 4 hip and thigh muscles while performing squats at 3 depths. Ten experienced lifters performed randomized trials of squats at partial, parallel, and full depths, using 100–125% of body weight as resistance.</font>
The following chart (2) samplings explore the full potential of the back squat:
http://www.abcbodybuilding.com/magazine04/growth_files/14.jpg
Table 1. Percent contribution (mean ± SD) of each thigh muscle during the upward (concentric) phase of the squat for mean integrated electromyographic analysis data.
http://www.abcbodybuilding.com/magazine04/growth_files/15.jpg
Table 2. Percent contribution (mean ± SD) of each thigh muscle during the downward (eccentric) phase of the squat for mean integrated electromyographic analysis data
http://www.abcbodybuilding.com/magazine04/growth_files/16.jpg
Table 3. Contribution (mean ± SD) of each thigh muscle during the upward (concentric) phase of the squat for peak integrated EMG analysis.
http://www.abcbodybuilding.com/magazine04/growth_files/17.jpg
Table 4. Percent contribution (mean ± SD) of each thigh muscle during the downward (eccentric) phase of the squat for peak integrated EMG analysis.
The analysis of this periodical found (2):
<font color="red"> The results suggest that the GM, rather than the BF, the VMO, or the VL, becomes more active in concentric contraction as squat depth increases. It appears to be the GM rather than the BF that becomes progressively more active as squatting depth increases from partial to full.
</font>
Drop-level barbell back Squats are a nauseating exercise designed to induce distress that will traumatize the gluteal musculature to strain well beyond its current brink of anguish.
For safety a power rack is recommended.
Implementation: With (18) the barbell on a rack, walk under the weight so it rests across the back of your shoulders, grip the bar to balance it, stand up straight to lift the barbell off the rack, and step back.
·Keep head up and back straight, bend the knees and lower until the thighs are at their bottom range of motion. Attempt to touch the glutes to the ankles.
·From this point ascend from the lowest portion of the range of motion to parallel (50% of the full range of motion).
·From the parallel position, descend back down to the position of the lowest range of motion.
·Commencing from this location ascend to the region of the range of activity that lies between parallel and full lockout (75% of the full range of motion).
·Once more descend down to the bottom range of motion and ascend to full lockout (100% full range of motion)
·This entire series of dropping levels constitutes one full repetition.
Do not allow the hips to drift backward or the torso to lean forward. The weight should remain over the middle of the feet. Contract the targeted muscles evenly throughout the transfer of weight. Use a slower, controlled movement and avoid bursting up at the top of the ascent.
When the legs are beginning to get exhausted the hips will have a tendency to drift. Keep focus on the legs at all times. This requires deep concentration specifically when the pain begins to burn deep in the thigh region. The tension release accompanying the returning of the bar to the safety racks is nothing short of endorphin-induced bliss.
http://www.abcbodybuilding.com/magazine04/growth_files/c.gif