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  1. #1
    Matty's Avatar
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    Total Muscle Group EMG

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

  2. #2
    Matty's Avatar
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    no takers?

  3. #3
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    usualsuspect is offline Anabolic Member
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  4. #4
    Matty's Avatar
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    Thanks - I've seen that and it is excellent information however it doesn't have any EMG data for triceps and quads....


  5. #5
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    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~

  6. #6
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    Quote Originally Posted by Matty
    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).

  7. #7
    GetPsycho's Avatar
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    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
    Last edited by GetPsycho; 09-04-2003 at 01:45 PM.

  8. #8
    usualsuspect's Avatar
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    good post Pyscho

    Quote Originally Posted by 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
    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~

  9. #9
    Matty's Avatar
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    Excellent information - Thanks to all!

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