Definition: "An ergogenic aid is any substance or phenomenon that enhances performance "
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24.03.2018 |
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How half a year of bench presses will change your body
If you start doing bench presses for the first time in your life, then your pecs will become noticeably bigger after 1 week. After another 2 weeks your maximum strength has increased, and you can increase the load with which you work out. Japanese sports scientists, affiliated with the University of Tokyo, wrote this in Interventional Medicine & Applied Science. The Japanese research also shows that bench pressures are not sufficient in the longer term to optimally develop the triceps.
Study
During the experiment, the researchers measured the size of their pectoral muscles and triceps using ultrasound technology.
Results
The weight with which the subjects could carry out a maximum of 1 rep was significantly increased after 3 weeks.
The triceps were only significantly increased in size after 9 weeks. Remarkably, the growth rate of the triceps seemed to level off in the second half of the experiment, while the pecs continued to develop. The researchers do not know why.
Conclusion
The Japanese study did not last 10 weeks, but half a year. And then the story becomes different. Then separate exercises for the triceps - and probably also for the biceps - have added value.
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