New Research on Strength Training

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The IFPA Strength Training Specialist Certification Course has just completed a new revision. The revision contains the latest research on the many factors that contribute to optimal increases in muscle size, strength, and endurance. The course also contains the latest scientific research on the science of strength training including adapting to the training stimulus, understanding the periodization system, designing the perfect program, accelerating muscle recovery, maximizing nutrition for muscle growth and the six phases of training. One of the new and updated sections is on maximum stimulation exercises. The chapter on “Choosing the Best Exercises” is a powerful section to lead you to the best exercises & avoiding the least effective exercises to aid you in knowing which exercises will produce the greatest gains in mass & strength. It will also enable you to avoid wasting your time on less effective exercises. Electromyography (EMG) has become an essential research tool, allowing physiologists and medical experts to determine the role of muscles during specific movements. EMG measures the level of excitation (electrical signals) of a muscle group. Muscle contraction is initiated by electrical charges that travel across the membrane of fibers, and this movement of ion flow can be measured at the skin by a surface electromyogram (SEMG). A SEMG is representative of the entire electrical activity of the motor units and the frequency of their firing rates for each muscle being examined. The Results of numerous EMG studies are reported. These results are invaluable to you and your clients on exercise selection. It is critical that you choose the exercises that maximize mass & strength gains & avoid those that do not. Examples of what you will learn from EMG Maximum Units of Activation Studies are as follows: Study 1: Biceps Brachii (long head) showed the standing dumbbell curl with arm blaster achieved the top score of 87% while the incline seated dumbbell curl scored the lowest with 84%. Study 4: Rectus Abdominus showed: The weighted incline crunch the top score of 81% while the pulley crunch showed the lowest of 68%. Study 1: For the Pectoralis Major showed the decline dumbbell bench with the top score of 93% and the flat dumbbell fly with the score of 84% as the lowest. Study 6: For the Triceps Brachii (outer head) showed the decline triceps extension (Olympic bar) with a top score of 92% and the close-grip bench press (Olympic bar) with the lowest score of 72%. Study 9: For the Rectus Femoris showed the safety squat (90° angle, shoulder-width stance) with a top score of 88% and the Smith-machine squat (90° angle, shoulder width stance) with the lowest score of 60%. Study 11: For the Semitendinosus showed the seated leg curl with a top score of 88% and the modified hamstring deadlift with the lowest score of 63%. The course contains numerous exercises in studies of all the major muscles to help you find the best exercises for your goals and additional new research on strength training. Coupled with the latest research in program design, you will find the fastest, safest, and most efficacious means to achieve your goals!

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