TRAINING

Gym lore states that wider grip width on the Bench Press targets the pecs while a narrower grip targets the triceps.

However a recent study proved that just isn't the case. According to EMG response (which I fully admit has limitations), there were some minor changes in muscle activation depending on whether the subject took a wide, medium or narrow grip. But they weren't what were to be expected and actually differed based on the experience of the lifter.

As we discussed in a past week, load is a significant driver of muscle activation, with heavier loads targeting different muscle groups than lighter loads.

Grip width, not so much.

NUTRITION

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You're sleep deprived but still want to train. What do you do?

Take a nap? Grab a cup of coffee? Both?

A recent study aimed to find the answer and the results likely won't surprise you. The group that took a nap out performed the group that took 5mg/kg of body weight of caffeine.

However, the best results came from a group that took the caffeine prior to a 20 minute nap. So if you are low on sleep and have 20 minutes available and a Starbucks nearby, grab a couple of Grandes (5mg/kg of bodyweight is actually a fairly high dose) and snooze.

MINDSET

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Being the change you want to see in the world is great. Being the change you want to see in yourself is even better.

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