Cables or Machines: Muscle Activity, Angle & ROM of Arms, Abs, Chest & Shoulders on Chest & Overhead P. & Curls

Cables or Machines: Muscle Activity, Angle & ROM of Arms, Abs, Chest & Shoulders on Chest & Overhead P. & Curls

abs arms bench press biceps build muscle cable training cables chest chest press curls emg machine training machines overhead press range of motion ROM shoulders triceps triceps brachii

This is the cable curl as it was performed in the study at hand (Signorile. 2016)

As Joseph F. Signorile et al. point out in their latest paper, "cable resistance training machines are showing resurgent popularity and allow greater number of degrees of freedom than typical selectorized equipment" (Signorile. 2016). Ok, the "freedom" maybe not as absolute as it is with our beloved free weights, but cables come sign. closer than the average rigid Cybex machine. It is thus only logical that the scientists assume that "given that specific kinetic chains are used during distinct activities of daily living (ADL), cable machines may provide more effective interventions for some ADL" and eventually certain athletic endeavors (Signorile. 2016).

To identify these activities and corresponding exercise equipment, the scientists from the University of Miami came up with a study that examined differences in activity levels (rmsEMG) of six major muscles (Pectoralis major, PM; Anterior deltoid, AD; Biceps brachii, BB; Rectus abdominis, RA; External obliques, EO; and Triceps brachii; TB) and kinematics of multiple joints between a cable and standard selectorized machines (sounds special, but means the average rigid, plate-loaded resistance training equipment you will find in every gym). The exercises that were performed were the biceps curl, the chest press and the overhead press, all performed at 1.5s per contractile stage.

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For their study, the scientists recruited healthy, but only recreationally active 15 participants (9 men, 6 women; mean age ±SD, 24.33 ± 4.88 y) on a voluntary basis through personal contacts from an opportunity sample students in a university research program. The 15 subjects were then randomly assigned to do 5 reps of the previously listed exercises at their pre-determined 8-RM (less reps than maxto maintain optimal form) on either ...

• cable-based towers (Cybex Bravo Pro, multi-functional tower) or 
• rigid, plate-loaded machines (selectorized) from Cybex International.

To ensure optimal comparability, subjects in both groups did the same exercises, i.e. the bicep curl, chest press, and overhead press ... albeit with different motion sequences due to the restraints of the machines. 

Figure 1: Relative EMG acitivity (expressed as increase / decrease with using plates vs. cable-loaded machines) for  pectoralis major (PM), the anterior deltoid (AD), the biceps brachii (BB), the rectus abdominis (RA), the external obliques (EO) and the triceps brachii (TB) during chest press, overhead press and biceps exercises (Signorile. 2016).

The EMG values the scientists measured with electrodes that were attached to the pectoralis major (PM), the anterior deltoid (AD), the biceps brachii (BB), the rectus abdominis (RA), the external obliques (EO) and the triceps brachii (TB) speak for themselves:

• significant benefits favoring cable training were seen for all values beneath the x-axes of Figure 1 that are marked with the p < 0.05 asterisk (*), namely the pecs and the anterior deltaoid (=front delts) for curl exercises, the biceps, rectus abdominis (abs) and the external obliques for the chest press exercises with cables and the external obliques for the overhead press with cables
• significant benefits favoring plate-loaded machines, on the other hand, were observed only for the biceps on the curl machine (vs. cable curls) and the triceps that did half of the job during the chest press on the corresponding machine machine 

If we go by the number of significant benefits, cables do thus appear to be the better choice in many, but not all cases.

SuppVersity Suggested Read for those of you who are interested in learning more: "Angle, Grip Width, Free Weight or Ma-chine, Failure & More - What Really Works for Building A Bigger Bench & Pecs" - Click here to read this article from Monday, February 9, 2015, now!

Wait!? Aren't free weights always better? The number of studies conducting respective comparisons is limited. A study by Silvester and Bryce, however, may be seen as exemplary of the existing evidence and it shows quite conclusively that "exercises performed with variable resis-tance machines and free-weights [are] equally effective at developing strength" (Silvester. 1981)". Eventually, I would yet suggest to follow an advise you can find in a 2002 paper by Stone et al. who say that "the majority of resistance exercises making up a training programme should include free weight exercises with emphasis on mechanical specificity (i.e. large muscle mass exercises, appropriate velocity, contraction type etc.)[, while] machines should be used as [a sports- and goal-specific] adjunct to free weight training" (Stone. 2002).

Based on the results of study at hand, this recommendation could be extended with another half-sentence that reads: '... in that, cable machines are the legitimate link between the totally free regular weights and the very guided movements on regular, plate-loaded machines which should both be part of your (generally free-weight based) training regimen.'

Not all cases? Yes, if we go by the ranges of motion the scientists measured for all of the exercises as well, the ...

• greater starting and ending angles were seen for the elbow and shoulder joints during selectorized biceps curl speak in favor enforcing a certain motion sequence and range of motion by the means of of the plate-loaded machines, while ...
• the higher hip and knee starting and ending angles for cable machines during chest and overhead presses (p<.0001), as well as the overall greater range of motion (ROM) the subjects covered with the cable machines (p<.0001), on the other hand would argue in favor of increasing the degrees of freedom with cable machines.

With the study at hand being an acute EMS study, the bad news, however, is the fact that the ultimate litmus test, i.e. the effect on lean mass and strength gains differences that occur with chronic cable vs. machine training (and additional free weights), will have to be determined in another study. Thus, the probably most significant and eventually only relevant conclusion of the study at hand reads: 

"The major finding of this study was that the activities of selected muscles during comparative exercises varied by machine use as did beginning and ending angles and ROM for specific joints. In examining muscle activity levels, it should be noted that the differences recorded between machines were seen primarily in accessory, rather than the muscles commonly targeted during each exercise" (Signorile. 2016).

On the other hand, it is questionable whether it even makes sense to ask a classic gym-question like 'what is better cables or plate-based machines' even makes sense without specifying the purpose. I believe the answer is 'no!' and thus follow-up studies with sports-specific outcomes will have to show which athletes benefit most from using cables instead of rigid machines and, eventually, how they compare to the good old free weights, we all love so much. 

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Bottom line: Unfortunately, the focus of the study at hand was not on 'gains'. Accordingly, the scientists own conclusion discusses the possible transfer of training into activities of daily living (ADL) and here, "the higher activation levels of the core muscles during the chest press and overhead press exercises during cable versus selectorized machine use indicate that cable machines may be more effective when targeting sport and ADL activities that depend heavily on serape-dominated movements (transitions employing rotational movements that transfer force from the lower to upper body through the core)" (Signorile. 2016). In other words: Cables may help you sweep or transfer an object from one counter to another, or with groundstrokes in tennis or driving a golf ball. In contrast, more linear movements like the biceps curl or training of the front delts appear to benefit from limiting the degree of freedom and thus isolating the body segments on plate-loaded machines | Comment on Facebook!

References:

• Signorile, Joseph F., et al. "Differences In Muscle Activation And Kinematics Between Cable-Based And Selectorized Weight Training." The Journal of Strength & Conditioning Research (2016).
• Silvester, L. Jay, and G. Rex Bryce. "The Effect of Variable Resistance and Free-Weight Training Programs on Strength and Vertical Jump." Strength & Conditioning Journal 3.6 (1981): 30-33.
• Stone, M., S. Plisk, and D. Collins. "Training principles: evaluation of modes and methods of resistance training--a coaching perspective." Sports biomechanics/International Society of Biomechanics in Sports 1.1 (2002): 79-103.

Scientifically Proven Fixes for Your Hunchback - Significant Improvements in Athletes Within 6 Weeks W/ Minimal Effort

Scientifically Proven Fixes for Your Hunchback - Significant Improvements in Athletes Within 6 Weeks W/ Minimal Effort

back bain back problems back training health hunchback hunched over posture shoulder pain shoulders

In contrast to the routines I will discuss in today's SuppVersity feature article (thank you Timo for the inspiration), practicing the ab-pose has not been scientifically proven to help you fix your posture... although, when you look at how it's done, it's certainly not going to make things worse.

In contrast to 90% of the SuppVersity articles, the following text is not about a "recent study". No, it's my analysis of the existing evidence on stretching and exercise interventions to resolve a problem many of the guys at my gym developed either at their jobs, or as a consequence of doing nothing but bench presses and ballistic curls: the hunchback - or, as scientists would say, a "forward shoulder posture" (FSP).

Luckily, gymrats are not the only ones suffering from this problem. This is why an albeit small group of exercise scientists from has spent a considerable amount of time and effort to identify methods to reverse this ugly, and as a 2008 study in 40 university students whose pulmonary function decreased with increasing FSP degree shows (Ghanbari. 2008), even "breathtaking" problem.

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Since swimmers are one of the groups of athletes that appears to be most affected, it is only logical that they were also the subjects of a series of studies by scientists from the Virginia Commonwealth University and the University of Kentucky who investigated the a combined exercise and stretching intervention in two separate studies on hunched over swimmers (Kluemper. 2006; Lynch. 2010).

In the last mentioned study by Kluemper et al., the participants, 29 (14 male and 25 female) elite-level, high-school- and college-age competitive swimmers from 2 swim teams, performed a Theraband® latex-band base resistance training regimen consisting of (see Figure 1)...

• 

  Figure 1: Scapular retraction (top), external rotation (middle) and shoulder flexion for the lower trapezius (bottom | Kluemper. 2006).

  Scapular retraction - With the shoulder abducted to 90° in the scapular plane, the elbows flexed to 90°, and the forearms horizontal, the subject holds a section of the exercise band between the right and left hands and retracts the scapulae, stretching the band (Figure 1, top). The subject must maintain the original 90° position of the shoulders and elbows and then execute a controlled return to the starting position.
• External rotation - The upper arm is positioned at 90° of shoulder abduction and 90° of elbow flexion. The forearm begins in a horizontal position and externally rotates into a vertical position. The subject then executes a controlled return to the starting position. The exercise band is fixed in front of the subject at approximately waist height at the beginning of the exercise (Figure 1, middle).
• Shoulder flexion for the lower trapezius - With arms flexed to 90°, elbows fully extended, and palms down, the subject flexes the shoulders to 180° against the exercise-band resistance and then executes a controlled return to the starting position. The exercise band is again fixed in front of the subject at approximately waist height for the beginning of this exercise (Figure 1, bottom).

These exercises were performed three times per week during the subjectsʼ scheduled morning swimteam practice and with a built-in progression according to which the resistance (at the end of the third week the subjects progressed to the next higher level of resistance) and rep and set numbers progressed (see Table 1).

Table 1: Progression of the exercises | at the end of the third week the subjects progressed to the next higher level of resistance using the Theraband® latex band (Kluemper. 2006).

As the title of the study already tells you, this resistance training regimen was combined with partner-stretches for the pectoralis major and the pectoralis minor the scientists describe as follows:

Figure 2: Photos of the stretches for pectoralis major and minor (Kluemper. 2006) 

"The first stretch, for anterior chest muscles, required the subject to assume a supine position on a 5-in-diameter foam roll, which runs down the center of the back. The subjectʼs partner grasps the subjectʼs shoulders and slowly presses them down in the direction of the floor until instructed to stop and hold for 30 seconds. This was repeated twice per training session (Figure 2, top). The second stretch for shoulder internal rotators required the subject to assume a kneeling position in front of his or her standing partner and lace his or her fingers behind the head. The partner then reaches in front of the subjectsʼ arms and back behind the subjectʼs scapulae, lacing his or her fingers together, as well. The part ner pulls in a diagonal direction, both up and back from the subjectʼs trunk, until instructed to stop and hold by the subject (Figure 2, bottom). The stretch was held for 30 seconds and repeated twice per training session" (Kluemper. 2006).

Obviously, I wouldn't be telling you all that in detail if the result of Kluemper's study didn't show that this training combination of strengthening and stretching exercises can "reduce the forward shoulder posture present in most competitive swimmers" (Kluemper. 2006) - or, to be more precise, that doing these exercises only 18 times over the 6-week period was enough to significance reduce the scientists primary measure of FPS, i.e. the distance of the acromion from the wall (see Figure 3, left), when the subjects were standing with their backs against the latter in a resting posture (–9.6 ± 7.3 mm).

Figure 3: The photo on the left shows how the scientists measured how severe the subjects were hunched forward; the graph on the right shows the improvements in posture (reduction = subjects were standing less hunched over) - improvements which reached significance only during the especially important relaxed posture test (Kluemper. 2006).

Now, that's unquestionably a quite promising result for a six week study. It's also a result of which we are about to see that it may be that pronounced, because neither the stretches nor the resistance training were done just with the subjects body weight. While the latter, i.e. regular, non-partner-assisted stretches and relatively simple body weight movements can be effective, the increased resistance / force during the strength training and the stretches may explain why Kluemper et al. observed that impressive improvements in such a short timespan.

A 2015 study from the Illinois State University shows that the muscle-energy technique described in this box could be another treatment that can help you reduce your messed up posture by increasing the length of the pectoralis minor and reducing "the hunch" (Laudner. 2015).

Muscle energy techniques - an alternative treatment method? Being passively treated by a physiotherpist appears to be another method that can reduce your postural problems. In a very recent study Laudner, et al. (2015) were able to show that a treatment that involves what the researchers call "muscle energy techniques" will improvements the pectoralis minor length (PML) and forward scapular position in  applied to the pectoralis minor of asymptomatic female swimmers provided - likewise within six weeks. For the MET treatment, participants were asked to lie supine on a standard treatment table with the treatment arm off the table. The treatment arm was then passively moved into horizontal abduction, in line with the pectoralis minor and sternal fibers of the pectoralis major muscle fibers, until the end range of motion was reached.

Due to the possibility of glenohumeral instability among swimmers, the therapists proceeded cautiously in all participants during the MET application. The arm was held at this barrier for 3 seconds. The shoulder was then brought out of the stretch slightly, and the participant was instructed to ‘‘pull against the investigator’s resistance towards the opposite hip.’’ This contraction was performed isometrically with approximately 25% of the participant’s maximal effort for 5 seconds. Immediately after this contraction,  the entire sequence was repeated with the arm again being passively horizontally abducted to the new range of motion.

Obviously, this hypothesis is speculative, but it is hard to ignore the fact that the benefits in the previously cited 2010 study by Stephanie S. Lynch, which used "only" body weight strengthening exercises and regular stretches (see Figure 4), were significant, but, compared to the results of the Kluemper study, which used a progressive resistance training program and more intense, partner-assisted stretches, less pronounced.

Figure 4: Overview and description of the exercises in the Lynch study (Lynch. 2010).

In Lynch's study twenty-eight National Collegiate Athletic Association division I varsity swimmers performed the body-weight exercises that are depicted and explained in Figure 4 likewise three times per week, but for eight, not just six weeks, scheduled around their regular team practice and strength training sessions.

"Subjects in the intervention group were trained using an instructional video of the exercises as well as being provided with an illustrated handout. Descriptions of the exercises are shown in tables 2 and 3. Strengthening exercises targeted the periscapular muscles. Stabilisation of the scapula throughout the exercise routine was emphasized during instruction. Subjects performed three sets of 10 repetitions of all strengthening exercises. The stretching portion of the intervention aimed at increasing the flexibility of the pectoralis muscle group and the cervical neck extensors. [...] Subjects logged the number of times the training was performed. Random checks by the investigator were performed to ensure compliance as well as the correct execution of the exercises." (Lynch. 2010).

Lynch et al. selected the exercises "based on literature which suggests selective activation of the lower trapezius/middle trapezius and serratus anterior, lengthening of the pectoralis minor and improving deep cervical flexor function and improving posture" (Lynch. 2015).

Figure 5: Changes in forward head angle, shoulder translation and scupalar distance (Lynch. 2015); I deliberately chose the same scale for the primary axis as in Figure 3, even though a direct comparison is not exactly scientific.

As the data in Figure 5 goes to show you, there's little doubt that the the exercises worked. A direct comparison with the changes observed in the Kluemper study, however, appears to suggest that adding resistance / pressure during strength training and stretching can significantly accelerate the progress... although, it should be said that without a head to head comparison in a single study, this must remain a very speculative hypothesis.

A 1990 study by Lo et al. reports that 43.8% of athletes who are competing in sports with upper arm involvement complain about shoulder problems, learn how to fix them in six weeks!

Bottom line: Obviously the way I previously compared the two studies with different subjects and exercises is not exactly scientific - and still, I would be really interested to see a study test my hypothesis that the use of resistance bands and partner assisted stretches would produce greater improvements than body weight exercises and regular stretches, in general.

Until this head-to-head comparison will have been done and my hypothesis will have been confirmed, though, the only thing I can tell you "for sure" is that doing any of the previously outlined exercise + stretching regimes will help you to improve your posture | Comment on Facebook!

References:

• Ghanbari, Ali, et al. "Effect of forward shoulder posture on pulmonary capacities of women." British journal of sports medicine 42.7 (2008): 622-623.
• Kluemper, Mark, Tim Uhl, and Heath Hazelrigg. "Effect of stretching and strengthening shoulder muscles on forward shoulder posture in competitive swimmers." Journal of sport rehabilitation 15.1 (2006): 58.
• Laudner, Kevin G., et al. "Forward Shoulder Posture in Collegiate Swimmers: A Comparative Analysis of Muscle-Energy Techniques." Journal of athletic training 50.11 (2015): 1133-1139.
• Lynch, Stephanie S., et al. "The effects of an exercise intervention on forward head and rounded shoulder postures in elite swimmers." British journal of sports medicine 44.5 (2010): 376-381.