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Free Weights Better than Smith Machine Plus Other Weight Training Facts |
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Written by Superhuman
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Thursday, 17 January 2008 |
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Canadian sports scientists presented useful information at their recent annual meeting.
• Free-weight squats activated the ...
muscles of the lower body 26 percent to 49 percent more than Smith machine squats.
• Many coaches predict one-repetition (1 RM) maximum for maximum reps at a lighter weight for exercises like the bench press. You can’t use the same table to predict 1 RM from reps performed during barbell, dumbbell and Smith machine bench presses.
• Squats and deadlifts activated core muscles (spinal support muscles) better than stability training exercises (i.e., side-bridges and Supermans).
• Nitroglycerine cream, which opens blood vessels and decreases blood pressure, had no effect on exercise capacity.
• Peak satellite cell production after eccentric exercise (i.e., negatives) occurred three days after exercise. This study showed the importance of adequate rest between training sessions. (Applied Physiology Nutrition Metabolism 31: meeting abstracts, 2006)
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