LETS DO SOME MORE SQUATS!!! So last nights fact was the scientific breakdown of how muscles are used during squats. So here is the continuation. Read yesterdays post to connect today’s fact. So the PAP is KEY for lifting heavy in a squat. Well studies show that the back squat ONLY uses primarily 3 PAP chains(5-7). So what about the rest of the PAP in the legs?!?! Could using more PAP help me lift HEAVIER!?!? YES!!!!! So check this out…….The back squat only works in a partial ROM(PAP 5-7). Full ROM squats do influence the exercise intensity because more PAP chains are used and this ultimately means that the muscle contraction is greater because more muscle fiber is stimulated. A research study done Esformes, a world renown strength conditioning researcher, showed that full ROM squats yielded considerable differences in muscle power output instantly. Two test groups did a vertical jump before a three rep maximum squat; one group only did partial ROM squats and the other did full ROM squats. Five minutes later each subject performed a vertical jump to assess muscle power output. The full ROM group increased jump height more than the partial ROM squat group by almost 4-6 cm. INSTANT RESULTS! WHAT DOES THIS MEAN!?! Do different variety of squats. Just don’t focus on the standard squat to get you great results. Doing a variety of squats in different ranges will not only make you squat heavier but longer. Stay tuned tomorrow for how rest effects PAP!
Posted on: Mon, 21 Apr 2014 21:21:15 +0000