|
The Effects of Varying Glenohumeral Joint Angle on Acute Volume Load, Muscle Activation, Swelling, and Echo-Intensity on the Biceps Brachii in Resistance-Trained Individuals.
Abstract
There is a paucity of data on how manipulating joint angles during isolation exercises may impact overall session muscle activation and volume load in resistance-trained individuals. We investigated the acute effects of varying glenohumeral joint angle on the biceps brachii with a crossover repeated measure design with three different biceps curls. One session served as the positive control (CON), which subjects performed 9 sets of bicep curls with their shoulder in a neutral position. The experimental condition (VAR), varied the glenohumeral joint angle by performing 3 sets in shoulder extension (30°), 3 sets neutral (0°), and 3 sets in flexion (90°). Volume load and muscle activation (EMG) were recorded during the training sessions. Muscle swelling and strain were assessed via muscle thickness and echo-intensity responses at pre, post, 24 h, 48 h, and 72 h. There were no significant differences between conditions for most dependent variables. However, the overall session EMG amplitude was significantly higher (p = 0.0001) in VAR compared to CON condition (95%-CI: 8.4% to 23.3%).
Our findings suggest that varying joint angles during resistance training (RT) may enhance total muscle activation without negatively affecting volume load within a training session in resistance-trained individuals.
https://www.ncbi.nlm.nih.gov/pubmed/31487841?fbclid=IwAR2izYlczKuo7izOjLaiCaJfWTp3YFGJairEQbFrVRv2rcoqzRC-TKkmR3I
|
3101 kcal
|
Yağ: 96,12g | Prot: 184,64g | Karb: 425,29g.
Kahvaltı: Quest Chocolate Sprinkled Doughnut Protein Bar, Carl Buddig Corned Beef, Potato Chips, Ole Extreme Wellness High Fiber Low Carb Tortillas, Pure Protein Chocolate Peanut Caramel High Protein Bar, Marshmallows , Chocolate Chip Cookies (Soft Type), Great Value Greek Vanilla Yogurt . Öğle Yemeği: Navels Oranges, Zone Perfect Classic Nutrition Bar - Chocolate Peanut Butter, Ole Extreme Wellness Spinach & Herbs Tortilla Wraps, Peach, Chocolate Chip Cookies (Soft Type), Great Value Greek Vanilla Yogurt, Arby's Buttermilk Buffalo Chicken Sandwich. Akşam Yemeği: Chocolate Chip Cookies (Soft Type) . Aperatifler/Diğer: America's Choice California Navel Oranges. devamı için...
|
|
3441 kcal
|
Egzersiz:
Uyku - 7 saat ve 40 dakika, Oturma - 8 saat, Ağırlık Çalışması (Orta) - 1 saat, Bisiklet Sürmek (Yavaş Yavaş) - <16/kph - 2 saat ve 35 dakika, Dinlenme - 4 saat ve 45 dakika. devamı için...
|
|
 Yorumlar
So, I guess there is something to working muscles with several different exercises/angles.
13 Eyl 19 üye tarafından: -Diablo
|
I think that's why at certain angles I need to drop the weight. I can feel it targeting less used muscles. Right?
13 Eyl 19 üye tarafından: davidsprincess
|
Yeah, sounds right and also because you may have less stability at certain angles.
13 Eyl 19 üye tarafından: -Diablo
|
Interesting! I like exercise my whole body at the same time. I don't do arm day, leg day.
13 Eyl 19 üye tarafından: Keilin_4
|
Diablo does full body too. I separate out and hit each muscle group twice a week.
13 Eyl 19 üye tarafından: davidsprincess
|
This all makes perfect sense.
13 Eyl 19 üye tarafından: LZenn
|
I guess my main question would be does using different joint angles potentially put undue stress or strain on the joint itself? I’m thinking strained ligaments or tendinitis.
13 Eyl 19 üye tarafından: GardenOfHeeden
|
Yes, you still need to find safe movements. I would only do weird angles with light weight on smaller muscles. Like recently I've been doing one arm dbbell curls on a cable machine where I am standing and my arm starts off behind me, then I curl up and move my arm forward a bit for the peak contraction. For the larger muscle groups, it means something like a machine chest fly or dumbbell chest flyes. Another could be a one arm cable pulldown where you do a slight side bend at the bottom.
13 Eyl 19 üye tarafından: -Diablo
|
Ok, I only asked because I have recurring tendinitis at the top of my shoulders. Always have. My shoulders click up there and I have to stretch it all out before and sometimes between sets. One time it got so bad I took steroids. I’ll try lower weights though. That makes sense. Thanks bro.
13 Eyl 19 üye tarafından: GardenOfHeeden
|
Omit the dbbell on that last post lol. It was cable curls. Anyway, no prob! All the luck!
13 Eyl 19 üye tarafından: -Diablo
|
Thanks. I only use cable pulls for triceps. 140x10x3. Everything else is machines due to wanting to isolate and avoid joint injury. I could probably do free weights like I did as a younger man but have no desire for rehab 😂
13 Eyl 19 üye tarafından: GardenOfHeeden
|
No need for free weights. Most of my lifting anymore is using a smith machine or machines. I do love my dumbbell chest presses though! I give them the credit for my pec development.
14 Eyl 19 üye tarafından: -Diablo
|
I also wanted to add, whether it be diet or lifting, being optimal is not needed and if you can't stick to it or it causes discomfort whether it be physical or mental, then is it really optimal? The basics work just fine.
14 Eyl 19 üye tarafından: -Diablo
|
Yes, I’m close to the point where I’m ready to tweak my diet. After 20 months of this, it will be tricky but as long as I keep lifting and doing 3 miles a day, I’ll be ok. Moving my ass everyday is the essential element now! Thanks for dropping some knowledge here. Good stuff!
14 Eyl 19 üye tarafından: GardenOfHeeden
|
| |
|
|
| |
Yorum Gönder
Yorum göndermek için oturum açmanız gerekmektedir. Oturum açmak için Buraya tıklayın.
|
|
|
|