Total Muscle Group EMG

[Matty]

I've seen EMG data for some muscle groups but am looking for all.

[Matty]

no takers?

[usualsuspect]

http://69.41.227.42/vbulletin/showth...&highlight=emg

[Matty]

Thanks - I've seen that and it is excellent information however it doesn't have any EMG data for triceps and quads....

[usualsuspect]

purchase the book at Amazon or see if your local library has it. If I'm not mistaken, the name of the book is Periodization by Tudor Bompa. Having trouble finding it, hit Warrior up...I'm sure he will help you.

~US~

[Warrior]

Thanks - I've seen that and it is excellent information however it doesn't have any EMG data for triceps and quads....

Yeah it does. Go to the link usualsuspect gave you and right under the original post I typed all the missing muscle groups straight from the book. If you want this in text, the book I pulled the info from was Serious Strength Training by Tudor Bompa - but I do think it is also referenced in Periodization (I don't have my copies with me right now).

[GetPsycho]

CHEST
Pectoralis Major % iEMG MAX
Decline dumbell bench press 93
Decline bench press (olympic) 89
Push-ups between benches 88
Flat dumbell bench press 87
Flat bench press 85
Flat dumbell flys 84

Pectoralis Minor % iEMG MAX
Incline dumbell bench press 91
Incline bench press (olympic) 85
Incline dumbell flys 83
Incline bench press (Smith) 81

SHOULDERS
Medial Deltoids % iEMG MAX
Incline dumbell side laterals 66
Standing dumbell side laterals 63
Seated dumbell side laterals 62
Cable side laterals 47

Posterior Deltoids % iEMG MAX
Standing dumbell bent laterals 85
Seated dumbell side laterals 83
Standing cable bent laterals 77

Anterior Deltoids % iEMG MAX
Seated Front Dumbell Press 79
Standing Front Dumbell Raises 73
Seated Front Barbell Press 61

BACK
Latissimus Dorsi % iEMG MAX
Bent over barbell rows 93
One arm dumbell rows 91
T-bar rows 89
Lat pulldowns (front) 86
Seated pulley rows 83

BICEPS
Biceps Brachii (long head) % iEMG MAX
Biceps Preacher Curls (Olympic Bar) 90
Incline Seated Dumbell Curls (Alternate) 88
Standing Biceps Curl (Olympic Bar/Narrow Grip) 86
Standing Dumbell Curls (Alternate) 84
Concentration Dumbell Curls 80
Standing Biceps Curls (Olympic Bar/Wide Grip) 63
Standing E-Z Biceps Curls (Wide Grip) 61

TRICEPS
Triceps Brachii (outer head) % iEMG MAX
Decline Triceps Extensions (Olympic Bar) 92
Triceps Pressdowns (Angled Bar) 90
Triceps Dip Between Benches 87
One-Arm Cable Triceps Extensions (Reverse Grip) 85
Overhead Rope Triceps Extensions 84
Seated One-Arm Dumbell Triceps Extensions (neutral grip) 82
Close-Grip Bench Press (Olympic Bar) 72

LEGS
Rectus Femoris (Quadriceps) % iEMG MAX
Safety Squats (90 Degree Angle, Shoulder-Width Stance) 88
Seated Leg Extensions (Toes Straight) 86
Hack Squats (90 Degree Angle, Shoulder-Width Stance) 78
Leg Press (110 Degree Angle) 76
Smith Machine Squats (90 Degree Angle, Shoulder-Width Stance) 60

Biceps Femoris % iEMG MAX
Standing leg curls 82
Lying leg curls 71
Seated leg curls 58
Modified hamstring deadlift 56

Semitendinosus % iEMG MAX
Seated leg curls 88
Standing leg curls 79
Lying leg curls 70
Modified hamstring deadlift 63

Gastrocnemius % iEMG MAX
Donkey calf raises 80
Standing one leg calf raises 79
Standing two leg calf raises 68
Seated calf raises 61

[usualsuspect]

CHEST
Pectoralis Major % iEMG MAX
Decline dumbell bench press 93
Decline bench press (olympic) 89
Push-ups between benches 88
Flat dumbell bench press 87
Flat bench press 85
Flat dumbell flys 84

Pectoralis Minor % iEMG MAX
Incline dumbell bench press 91
Incline bench press (olympic) 85
Incline dumbell flys 83
Incline bench press (Smith) 81

SHOULDERS
Medial Deltoids % iEMG MAX
Incline dumbell side laterals 66
Standing dumbell side laterals 63
Seated dumbell side laterals 62
Cable side laterals 47

Posterior Deltoids % iEMG MAX
Standing dumbell bent laterals 85
Seated dumbell side laterals 83
Standing cable bent laterals 77

Anterior Deltoids % iEMG MAX
Seated Front Dumbell Press 79
Standing Front Dumbell Raises 73
Seated Front Barbell Press 61

BACK
Latissimus Dorsi % iEMG MAX
Bent over barbell rows 93
One arm dumbell rows 91
T-bar rows 89
Lat pulldowns (front) 86
Seated pulley rows 83

BICEPS
Biceps Brachii (long head) % iEMG MAX
Biceps Preacher Curls (Olympic Bar) 90
Incline Seated Dumbell Curls (Alternate) 88
Standing Biceps Curl (Olympic Bar/Narrow Grip) 86
Standing Dumbell Curls (Alternate) 84
Concentration Dumbell Curls 80
Standing Biceps Curls (Olympic Bar/Wide Grip) 63
Standing E-Z Biceps Curls (Wide Grip) 61

TRICEPS
Triceps Brachii (outer head) % iEMG MAX
Decline Triceps Extensions (Olympic Bar) 92
Triceps Pressdowns (Angled Bar) 90
Triceps Dip Between Benches 87
One-Arm Cable Triceps Extensions (Reverse Grip) 85
Overhead Rope Triceps Extensions 84
Seated One-Arm Dumbell Triceps Extensions (neutral grip) 82
Close-Grip Bench Press (Olympic Bar) 72

LEGS
Rectus Femoris (Quadriceps) % iEMG MAX
Safety Squats (90 Degree Angle, Shoulder-Width Stance) 88
Seated Leg Extensions (Toes Straight) 86
Hack Squats (90 Degree Angle, Shoulder-Width Stance) 78
Leg Press (110 Degree Angle) 76
Smith Machine Squats (90 Degree Angle, Shoulder-Width Stance) 60

Biceps Femoris % iEMG MAX
Standing leg curls 82
Lying leg curls 71
Seated leg curls 58
Modified hamstring deadlift 56

Semitendinosus % iEMG MAX
Seated leg curls 88
Standing leg curls 79
Lying leg curls 70
Modified hamstring deadlift 63

Gastrocnemius % iEMG MAX
Donkey calf raises 80
Standing one leg calf raises 79
Standing two leg calf raises 68
Seated calf raises 61

very useful info for us all, thanks. And no offense Psycho but i think your the all time cut and paste king on this board. Just breaking em' bro...peace.

~US~

[Matty]

Excellent information - Thanks to all!