Adarq.org

dip variations.. i've never thought about a bunch of these, tons of good stuff in here.

<a href="http://www.youtube.com/watch?v=uA8y0FK9vEA" target="_blank">http://www.youtube.com/watch?v=uA8y0FK9vEA</a>

<a href="http://www.youtube.com/watch?v=jL_A2PTJ5T4" target="_blank">http://www.youtube.com/watch?v=jL_A2PTJ5T4</a>

a thread for various bar (or misc) exercises.

cats are such ninjas

they should have done a P60 also, I imagine that would be better than P45.



https://repository.cardiffmet.ac.uk/dspace/handle/10369/7048

Exploring the Optimal Inter-Repetition Rest Duration to Maximise Power Velocity and Force During the Squat Jump

The use of inter-repetition rest within a set (IRR) has been reported to
 attenuate the decline in power performance when compared with continuous
 repetition set configurations. However, the effect of IRR duration between
 single squat jump repetitions is unknown. This knowledge might be
 advantageous to optimize power development. Twenty male subjects
 completed four squat jumps at 20% of a 1 RM back squat under four different
 protocol conditions: TR0 = no IRR between repetitions (reps), P15 = 15
 seconds(s) between reps, P30 = 30 s between reps and P45 = 45 s between
 reps. Peak force (PF), peak velocity (PV), and peak power (PP) were
 measured for each trial. Significant increases (P < 0.05) in PP and PV were
 noted during P30 from Rep (R)1 to R3 and R4, and P45 R2 to R4. Comparison
 of likewise repetitions across conditions show that subjects were able to
 produce superior PP and PV efforts during R4 across all IRR conditions
 compared to with TR (Figures 6-8). This was statistically significant during P45
 for PV and PP (R4 PP P = 0.004, R4 PV P = 0.002). Mean NET values for the
 four conditions show a linear increase in PP, PF, and PV with an increase in
 IRR (although non-significant). In agreement with Hansen et al. (19) and
 Hardee et al. (20-22), the results demonstrate a positive influence of IRR to
 enhance power output. Strength and Conditioning Coaches could use IRR to
 accelerate the learning process and increase power during training. Of the
 four conditions explored, an IRR of 45 s appears optimal to maximize power
 output during a squat jump.

http://www.ncbi.nlm.nih.gov/pmc/articles/PMC4616075/

The effects of bodyweight-based exercise with blood flow restriction on isokinetic knee muscular function and thigh circumference in college students

Abstract
[Purpose] The purpose of this study was to investigate the effects of bodyweight-based exercise with blood flow restriction on isokinetic muscular function and thigh circumference in college students. [Subjects and Methods] The subjects were 17 college students who were recruited and randomly assigned to bodyweight-based exercise with blood flow restriction and bodyweight-based exercise groups. Participants performed front lunges and squats at ratings of perceived exertion of 11–13 three times a week during a 6-week training period. The peak torque/ body weight (%) of the knee flexor and extensor was measured using a HUMAC NORM System (Cybex 770-NORM®, Cybex International, Medway, MA, USA), and the circumference of the thigh was measured. PASW Statistics was used for data analysis. [Results] There were significant differences in the peak torque/ body weight (%) of the flexors in both thighs (at 180°/sec) after bodyweight-based exercise with blood flow restriction. In addition, the circumference changes in both thighs were significant after bodyweight-based exercise with blood flow restriction and between the two groups. [Conclusion] This study suggests that bodyweight-based exercise with blood flow restriction may be an effective method to improve the muscle power and hypertrophy of the lower extremity in a clinical setting.

http://www.karger.com/Article/Abstract/341945


Salt and Fluid Loading: Effects on Blood Volume and Exercise Performance

Abstract
During prolonged exercise, fluid and salt losses through sweating reduce plasma volume which leads to heart rate drift in association with hyperthermia and reductions in performance. Oral rehydration with water reduces the loss of plasma volume and lessens heart rate drift and hyperthermia. Moreover, the inclusion of sodium in the rehydration solution to levels that double those in sweat (i.e., around 90 mmol/l Na+) restores plasma volume when ingested during exercise, and expands plasma volume if ingested pre-exercise. Pre-exercise salt and fluid ingestion with the intention of expanding plasma volume has received an increasing amount of attention in the literature in recent years. In four studies, pre-exercise salt and fluid ingestion improved performance, measured as time to exhaustion, either during exercise in a thermoneutral or in a hot environment. While in a hot environment, the performance improvements were linked to lowering of core temperatures and heart rate, the reasons for the improved performance in a thermoneutral environment remain unclear. However, when ingesting pre-exercise saline solutions above 0.9% (i.e., > 164 mmol/l Na+), osmolality and plasma sodium increase and core temperature remain at dehydration levels. Thus, too much salt counteracts the beneficial effects of plasma volume expansion on heat dissipation and hence in performance. In summary, the available literature suggests that pre-exercise saline ingestion with concentrations not over 164 mmol/l Na+ is an ergogenic aid for subsequent prolonged exercise in a warm or thermoneutral environment.