Bench Press

Flat Bench Press

The flat bench press exercise is considered the “granddaddy” of all chest movements. In fact
“benching” is thought to be one of the mainstay movements in the entire weight-resistance training
exercise inventory. Many trainees consider that the bench press would be the exercise of choice if
only one movement was to be permitted. Many other members of the weight-training population
offer a completely opposite assessment of the worthiness of the bench press stating that the bench
press exercise is the least effective of the chest movements. It can be noted that most of the highlyrecognized
names of the weight training game developed huge chests with the bench press as one of
their most relied-upon movements.
The bench press is a “power
movement” and as such it has earned
great popularity over the years with all
athletes involved in weight resistance
training. Power lifters and bodybuilders
alike have tested themselves on the
bench press movement from the inception
of weight -resistance training as a
measure of one’s strength and fitness
level.

The lure of bench pressing can be
found in both the proposed tangible
(growth and development) resultants as
well as the intangible (psychological
effects) of the ego- inflating sense of
supreme power associated with being
able to press a “substantial” amount of
weight. The competitive spirit of the
athletes is brought out with the performance
of the bench press exercise.
Even those athletes more concerned
with the developing of the shaping and
contouring of their musculature more
than in just developing their strength
are most frequently pre-occupied with
the amount of weight they can handle
in comparison to their colleagues in the bench press.

As is the case with most of the power-oriented movements, the bench press exercise can bring
out the best or (as it often happens), the worst in an athlete. The realization of being able to press
more weight than one’s colleagues can provide major inspiration in the attainment of new plateaus.
Unfortunately, it can also induce trainees into serious injury as a result or “overdoing it” in their bid
to add ill-advised poundages. Safe, efficient chest training can only be accomplished with a Strong
sense of reality and a conscientious approach to weight selection and to the correct exercise execution.

Movement Analysis
There is a high-risk of injury associated with the bench press movement. There is a prevalent
concern over the prospects of being “pinned” under the bar when attempts are made to implement
the advocated “progressive resistance” principle. The use of intelligent weight-selection would
represent the initial step in reducing the risk of injury. A spotter should be utilized whenever possible
to allow for the safe, efficient application of this highly-beneficial but potentially risky movement.
The use of intelligent weight
tion would represent the initial step
in providing for reduced potential
for external injury.

The risk of internal injury is
greater as there are several common
flaws in technique that can easily
occur creating a high degree of risk
for the athlete. Most of the internal
injury risk can be readily avoided
with the proper resistance selection
and correct movement methodology.

Common Causes of Injury

Increased Duress upon the Shoulder Joints
Whenever an athlete is injured during the application of the bench press exercise it is rarely the
chest muscle that is injured. Occasionally a trainee may pull or tear a pectoralis muscle but generally
the injury incurred is one that attacks the shoulder joint. When too much weight is used, the shoulder,
elbow and wrist joint must bear the brunt of the weight of the load. The neural-impulsing that is
supposed to be directed into the pectoralis muscles instead goes to the stabilizing area of the shoulders.
The muscles in the shoulders are often unable to handle the heavy loading that was applied with
the development of the chest in mind. The result is that the joint is forced to bear the burden of the
load which frequently duresses the area to a dangerous level. As well, the elbow joints can become
injured if too much weight is applied as they are often forced to become involved in support of the
shoulder joint.

Dl-advised Poundages Induce flaws In Technique
Using too much weight most assuredly will result in a number of serious flaws in technique
which will hamper growth and development potential and more importantly, expose the trainee to
high injury-risk. When the chest muscles are overpowered due to the use of too much weight, the
trainee is often encouraged to resort to a hip-thrust action at the initiation of the concentric contraction
phase of the lift. Frequently, the hip thrust is of such enormous force to force the trainee up
onto the toes which creates an exaggerated arching in the back.

Lower Back and Shoulder-joint Injury Risk
Exaggerated arching of the back creates a jamming of the facet-joints of the lower lumbar region
and can cause injury to the vertebrae and supporting discs in the area. As well, the arching action of
the back changes the angle of the movement application and the trainee can easily suffer shoulder
damage at the conclusion of the lift due to the strain that is applied to the joint when the barbell is
re-racked in the exaggerated posture.

Increased Eccentric Phase Speed-of-Contraction
As well, when too much weight is used there is a general tendency to allow the forces of gravity
to take over control of the movement in the concentric contraction phase. The forces of gravity
combined with the overloaded bar can easily overpower the muscle’s resistive power which results in
great stress being exerted upon the shoulder joints. Rapid speed-of contraction movement applications
during the eccentric phase can easily aggravate ligaments and tendons.

Dangerous “Bouncing” Resultant
When too much weight is used and increased rate of contraction results there is a tendency to allow
the resistance to come down out of control which encourage a dangerous “bouncing” action of
the bar as it comes down to the desired area of the chest. Depending upon the angle of the pressing
application (decline incline, supine, the trainee can be at high risk of both external and internal injury
risk.

Each Angle Carries Specific Risk
The supine bench press application could see the train~ bouncing the bar off the chest which
could result can result in a bruised sternum which in severe circumstances could invoke death. Allowing
the weight to come down too quickly during the decline bench press application could see the
bar coming down into the area of the throat as balancing is sometimes difficult in this movement and
the margin for error is small. No need to outline the negative ramifications associated with being
struck in the throat with a loaded barbell. Another danger of allowing the weight to come down too
quickly is that the bar will be lowered to the area of the ribs. If the bar bounces off the ribs, serious
injury is a virtual certainty. If the weight is permitted to travel through the eccentric contraction too
quickly on the incline bench press application the trainee is at risk: of being stuck in the chin or the
mouth with the bar. It is essential to lower the weight slowly and with strong muscular control.

Reduced Motor-unit Recruitment
In addition to the high risk of external and internal injury associated with bouncing, the considerations
for reduced growth and development potential should further detract the trainee from using
the bounce technique. If the weight is permitted to travel through the eccentric phase with increasing
speed the opportunity to apply strong muscular contraction in the eccentric phase sticking-point is
lost. As the weight is permitted to travel through the sticking-point by virtue of gravitational force
the muscle is not encouraged to contract against the resistance which robs the individual of an opportunity
to provide for a strength increase.

“More Bounce to the Ounce”
Another negative ramification associated with -bouncing is that it is difficult to monitor progress
when the bar is allowed to bounce off the chest. Bouncing also encourages an accompanying springing
action of the hips as they are thrust upward off the bench. This springing action is often so severe
that it induces the trainee to come up onto the toes which forces the back into an exaggerated
arc. The angle of application is now altered and it is difficult to assess how much work is being produced
by the fibers of the pectoralis major and how much impetus is being provided by the sur100
rounding muscle groups.

Effectiveness of Exercise Difficult to Measure
As well, there are a number of aspects to the lift that are difficult to measure with respect to applied
momentum when a bouncing action is used. For example:
- How far was the resistance permitted to travel with increasing speed in the eccentric phase in
preparation for the bouncing action into the subsequent concentric contraction?
- With how much force was the bar permitted to strike the chest?
- How far upward was the bar permitted to bounce before muscular force was applied to the lift?
- How much springing impetus was applied to the lift with respect to hip-thrust and springing-uponto-
the–toes actions?

Overload Principle Difficult To Apply
When a bouncing action of the bar and a springing hip-thrusting action are used it is extremely
difficult to apply the overload or progressive-resistance principle with any degree of efficiency or
safety. If the muscles are not encouraged to recruit additional fibers as a result of applied momentum
being permitted to be incorporated into the movement, then the ability to increase the resistance
rests with one’s ability to increase the magnitude of tile applied bouncing of the bar and thrusting of
the hips. Obviously such actions do little to increase the muscle’s affinity for motor-unit recruitment
and such flaws in technique can invoke serious injury.

To Lock-Out or not to Lock-Out
A major controversy surrounding the execution of the bench press movement is whether to utilize
a fully-extended arms position or not during the completion of the concentric contraction. Many
weight-training experts advocate the notion that extending the arms to the full lock -out position can
create strain upon the shoulder and elbow joints. What might be significant is that “blocking-out”
does not mean “snapping-out” and as such the fully-extended arms position can be considered a natural
one and that as long as the movement is performed with smoothly slow speed-of-contraction
movement applications there is no need to assume that the joints would be at risk.

Injury Risk Related to Partial Extension
As well, a less than fully-extended position of the arms encourages a rapid change in direction
between the concentric and eccentric contraction phases of the lift. Should the trainee begin to experience
fatigue during the application of the set, the weight can come down out of control as the required
amount of fibers have not been activated for the eccentric contraction phase of the movement.
By extending the arms fully, the trainee can pause at the top of the lift and make certain that
the weight is balanced before initiating neural-impulse firing into the desired region of the chest muscles
before commencing the eccentric contraction. Both internal and external injury can be significantly
reduced with the benefit of additional control as provided by the pause at the completion of
the fully-extended arms position.

Considerations for Hand Placements
There are several variations of hand placements that can be applied for the bench press movement.
The recommended hand placement is the natural grip displacement. The natural grip allows
for a right angle to be formed between the forearm and the upper arm which provides the safest and
most efficient placement for the development of the chest. Wide grips are utilized to expand the pectorals
but can create stress upon the shoulders. Other grips include the shoulder width and justoutside-
shoulder-width and just-inside-shoulder-width band placements. The shoulder-width and
just-inside-shoulder-width band placements hit the anterior deltoid heads more significantly and thus
are not as effective in providing for accentuation of the pectorals. Generally speaking, shoulder width
and inside would more highly-activate the triceps, while wider grips would highly accentuate the pectorals.
Note; the closed-grip bench press application is considered a triceps exercise and as such is
outlined in the section devoted to triceps training.

Considerations for Growth and Development Potential
The clavicular head of the pectoralis major is activated during the final portion of the lift when
the humerus of the shoulder joint is flexed. If the arms are not fully-extended the clavicular head is
not fully-activated which creates an imbalance in development between the clavicular and sternocostal
heads.

Considerations for Elbow Position
The elbows should be held away from the body in effort to place the accentuation of the pectoralis.
If the elbows are held in close to the body the pressing movement more strongly accentuates
the shoulders (anterior deltoid head), and the triceps. Also, the elbows should be positioned under
the bar as opposed to behind the bar in order to alleviate strain on the ligaments and tendons of the
shoulders.

Considerations for Foot Placement
The feet should be placed squarely upon the floor and maintain in the full-sole contact throughout
the entire movement application. If the heels of the feet are lifted from the floor it is a sign that a
lifting of the hips is being used to add momentum into the lift. If the bench is too high to allow for a
full-foot contact with the floor a raised platform should be used to provide support.

Normal Anatomical Position for the Body
Frequently, trainees are instructed to raise their feet up onto the bench in order to provide support
for the back. The concave region of the back that results from the contact of the back and the
gluteals with the bench is a natural one in that it represents the normal anatomical position. As such,
the lower back should not be seen as being in trouble if there is a space hollow between the bench
and the spinal area. If the feet are brought up onto the bench this hollow region is not removed the
knees would have to be brought up to the chest in order to flatten out the concave area.

Dangers Associated With Knees-to-chest Position
Bringing the knees up onto the chest can be dangerous. If the trainee suffers any loss in balance
(which can easily occur particularly when performing high-end sets or striving for new plateaus),
there would be no support available in order to stabilize the load. The trainee would be in danger of
slipping off the bench before the legs could be brought down to the floor in effort to gain required
support. Even if the trainee is able to avoid falling off the bench the imbalance of the bar would
create uneven pressure upon one side of the body. A resulting whipping action of the body could
easily occur, creating significant torque upon the body which would wreak havoc on the entire vertebral
column which could easily tear the ligaments and tendons in the shoulder. If a Smith Machine is
being used the knees can be brought up to the chest as the balance problems are removed with the
machine application.

Summary of Correct Exercise Execution
- Assume the correct preparatory position by lying on the bench with the feet placed flat on the
floor. Remember, if the bench is too high to allow for a flat-foot placement on the floor then use
a raised platform for support of the feet. Do not bring the feet up onto the bench.
- Grasp the barbell in a natural pronated-grip hand placement and remove it from the rack by
pressing the weight upward. Bring the barbell overhead so that it is aligned with the mid-point of
the chest and make certain the elbows are positioned out wide from the body not close in to the
sides of the body and that they are placed beneath the bar not behind it.
- Press the barbell upward to the fully-extended arms position and hold for a count before initiating
the eccentric contraction phase of the movement.
- Slowly lower the weight by directing strong neural-impulses into the muscle of the chest. Remember
to keep the elbows wide.
- Complete the eccentric contraction phase of the movement by lowering the weight to a point
that is just above the mid-line of the pectoralis major. Remember, no “bouncing”. The bar
should barely kiss your chest.
- Initiate the concentric contraction phase of the movement by extending the arms upward and
slightly backward in order to provide maximum accentuation of the pectoralis major. It takes
concentration to affect the backward motion of the bar. Note: Beginning trainees should learn
the correct movement methodology involved in the proper angle of application of the bar before
attempting to add weight. Those trainees suffering from shoulder problems may want to avoid
this approach. Others with sound shoulders will want to train light at the outset in order to learn
the proper technique involved and then add weight carefully. Many advanced trainees usually
push the bar slightly downward and outward and then upward and backward but this can create
potential injury problems for the beginning trainee so it advised against at this point.
- Complete the concentric contraction of the movement by raising the bar to the fully-extended
arms position. Remember to utilize slow speed-of-contraction movement application and avoid
snapping-out at the conclusion of the lift. You will also want to maintain contact with the bench
with the entire contact surface of the back and gluteals and maintain contact with the floor with
the heels in order to avoid incorporating momentum into the movement.

Keys to the Lift
- Concentrate fully in directing maximum neural-impulsing into the muscles of the chest in order
to alleviate the accentuation of the burden of the load to be taken up by the shoulders.
- Avoid “snapping-out” at the conclusion of the concentric contraction phase of the movement.
- Avoid the natural tendency to bounce the bar off the chest during the completion of the eccentric
contraction.
- Maintain contact with the bench with the entire contact area of the posterior region of the body
and maintain contact with the floor with the heels in order to avoid incorporating momentum into
the movement application.

Incline Bench Press
The incline (barbell) bench press is utilized
to develop the upper portion of the
chest. The fundamental principles associated
with the bench press movement as
outlined in the supine bench press exercise
remain. There are a couple of key considerations
to take into account with respect to
the specific application of the incline version
of the bench press movement.

Importance of Elbow Position
Magnified
There is a tendency to press outward
as opposed to directly upward against gravity
especially when fatigue begins to set in
during the set. It is imperative that the trainee
maintain the under-the-bar position in
effort to encourage the correct movement
application. Should the elbows be allowed
to move behind the bar, it would encourage
the forward direction of the movement
application. Because of the inclined angle,
the forward direction of the movement
application could cause great strain upon
the shoulder ligaments.

Differences in Grip and Lowering Position
Two more differences between the supine and incline movement
applications can be seen with the applied hand displacement and the
area of concentration of the finish position of the eccentric contraction.
The incline bench press should be applied with a slightly narrower hand
placement than that normally used in the conventional (supine) bench
press exercise. A shoulder-width or just-slightly-inside-shoulder-width
grip would be recommended. The resistance is lowered to the upper
portion of the chest at a spot just below the clavicle. If the trainee has
developed a tendency to bounce the bar off the chest the dangers of
such practice are greatly increased with the application of the incline
bench press application as the weight would be bounced off the clavicle
which could easily result in a fracture.

Tendency to Arch the Back
There is an even greater tendency to arch the back in effort to apply
a more advantageous angle of application during the performance
of the incline bench press exercise than in the supine version of the
movement. The trainee is induced into arching the back into a backward
“C” configuration in effort to apply a more powerful horizontal
body position. If you feel compelled to arch the back in order to complete
the lift this indicates that the weight is too heavy. Arching the
back destroys the premise of the incline application at and at worst can
cause serious damage to the vertebral column of the lower lumbar region.

Most Angles Too Severe
Another major consideration associated with the incline bench
press exercise is the determination of the optimal angle to be applied
for the most effective performance of the exercise. Most gyms have
fixed angles on their incline benches. I don’t know if the gym equipment
manufacturers ever trained at all or if they all got together and just
decided that somewhere between horizontal and vertical would be a
good place to start in establishing the correct angle to work with. Most
of the angles are structured at 60-70°. Such severe angles are not effective
as they accentuate the shoulders (anterior deltoids), and do not
provide emphasis upon the desired region of the upper chest.

25-30° Optimal
A more desirable range for the angle of the incline would be 25-
30°. If the incline benches are fixed at incorrect angles utilize a Smith
Machine or improvise by placing a platform under the regular bench. You will want to make sure that
the bench that you are using has a safe cradle for the weight and that a slight angle will not allow the
weight to slip out of the cradle.

Closer Grips for Inner Pectoral Region Development
In order to accentuate the inner region of the upper portion of the chest a narrow grip (8- 12
inches) Smith machine application has shown itself to be extremely effective. The Smith machine
allows for a consistent vertical movement application and encourages maximum fiber recruitment
due to the “same-line” exactness attributed to Smith machine training.

Summary of Correct Exercise Execution
The rudiments of correct exercise execution of the Incline Bench Press are repeated from the
conventional (Supine) Bench Press exercise, with the
exceptions outlined above.

Keys to the Lift
- You will need to press upward directly against gravity,
and not outward.
- Make certain to maintain the desired elbows-underthe-
bar position. You may want to utilize greater
wrist-extension to facilitate the maintenance of the
correct position.
- You will want to be careful to avoid arching the
back.

Decline Bench Press
Another variation of the bench press movement is
the decline bench press exercise. The decline variation is
designed to accentuate the lower area of the chest. Some
experts have deemed the decline press “a waste of time”.
Others have stated that the decline press builds the lower
region of the pectorals but that such development
only serves to provide for a less than desirable “sagging”
affect of the “pecs”. The suggestion put forth in this
report is that the decline bench press has proven to be a
very effective exercise in the mass mover category for
many weight training students and as such is a mainstay
power movement in this chest exercise portfolio.

There is no evidence to support the notion that the
decline bench press is a “waste of time” as overall development
of the chest muscles can be aided by the inclu-
sion of the decline angle application to the bench press exercise. As
well, the performance of the decline bench press exercise would not
encourage an imbalanced physique if the chest program included a variety
of movements nor should the trainee suffer from a “sagging”
problem if a well-balanced chest routine is utilized.

Decline Angle can Invoke Balance Problems
The decline angle of the exercise promotes a pressing outward lineof-
application during the concentric contraction phase of the movement.
As it is, the decline angle places extra pressure upon the deltoids;
if the bar is pressed outward the strain on the shoulders is magnified.
An effective manner in which to encourage the correct pathway of application
is to bend the wrist back slightly (wrist-joint extension). Bending
the wrist slightly will encourage the elbows to come forward under
the bar and not left behind the bar. With the elbows in the proper position,
the desired vertical line of application should be easier to affect.

Putting on the Brakes
As well, the decline angle also encourages a natural tendency to
press the bar backward behind the head at the conclusion of the lift. If
the line of the movement application is behind the head, the shoulders
can be strained upon the completion of the lift. It is imperative that the
trainee stop the movement before the bar is behind the head. Stopping
the backward movement of the weight is not easy once the contraction
is under way; strong concentration is required in order to “put on the
brakes” at the conclusion of the lift.

Dangers Associated with “Bouncing”
The bar should be lowered to the bottom of the pectoralis major
and should not be brought down to the ribs or the abdominals nor
should it be brought down to high near the area of the throat. Obviously
any bouncing action of the bar could invoke serious-even lifethreatening
injury. Even bouncing the bar off the lower chest can result
in drastic negative ramifications as the xiphoid process bone could easily
be broken with the result being that the fragmented bone could be
pushed into the spleen causing severe hemorrhaging in the area. Those
trainees who are in the habit of applying a “bouncing” action of the bar
would be well-advised to stay away from the decline bench until they
have cured themselves of the habit of “bouncing”.

Angle of Application Often Too Severe
As evidenced with the incline bench press movement there is a tendency among trainees to use
too great an angle for the movement application. While the decline press allows for a greater angle to
be applied than in the incline variation, a severe angle will make it difficult to apply the movement
with the correct line of application. If the angle is too severe the bar will be encouraged to be
brought down either too low on the chest or too high near the throat and facial area. In addition, a
severe angle will reduce the effectiveness of the exercise. A 30-35° angle would be as far as you
would want to stretch it on the decline application in order to provide for maximum stimulation of
the chest and to alleviate the risk of potential pressure being exerted on the shoulders.

Summary of Correct Exercise Execution
The rudiments of correct exercise execution of the Decline Bench Press are repeated from the
conventional (Supine) Bench Press exercise, with the exceptions outlined above.

Keys to the Lift
- You will want to make certain to lower the bar to the desired region of the lower chest, neither
too low to the rib cage nor too high to the throat.
- You will want to avoid the urge to bounce the bar off the lower chest or, even worse, the rib
cage during the completion of the eccentric contraction phase.
- You will need to concentrate fully on pressing the bar upward in the line of true-vertical, not
outward.

Machine Bench Press
There are several types of machines available for bench pressing and can be utilized to great advantage.
Machine “benching” provides a different accentuation upon the muscles due to the principles
of isokinetic contraction (please note that the machine diagrammed to the left is a variation of
a machine bench press that does not involve a CAM and as such offers an isotonic contraction). It is
recommended that the use of machines be interspersed with free-weight training as the exclusion of
free-weight training could reduce overall growth and development due to the loss of benefits of muscle
fiber hypertrophy attributed to isotonic contraction training.

Reduced Injury-Risk Attributed to Machine “Benching”
In addition to providing for a specific accentuation upon the muscle fibers which can produce
enhanced shaping and overall definition of the muscle, the machine application provides for the additional
benefit of reduced injury-risk. The risk of being struck or pinned beneath the bar is removed
as there is a safety handle that provides a margin of clearance for the body.

Machine Bench Press Applications

Vertical Bench Machine Press
The vertical or seated bench press machine provides
a mass mover exercise that is unique in that the
movement and the resistance do not travel in the
same line applied in a horizontal plane. The resistance
(plate-stack) travels in a vertical direction but the
movement is applied in a horizontal direction. The
effects upon the muscles of the chest are different
than in conventional bench pressing applications that
see the resistance and the movement going in the
same direction. As well, the risks associated with
pressing a weight upward over the body directly opposing
gravity are removed with the vertical press
machine.

Incline Bench Machine Press
The benefits of the incline bench press machine
include the lack of necessity of balancing a barbell
overhead where external injury risk is a factor. As
well, the fixed movement application associated with
machine bench pressing allows for maximum fiber
recruitment and a safe application of the movement.
The isokinetic contraction also provides for a variation
of muscle contraction to be applied in the incline
version of the pressing movement which can provide
additional growth and development benefits.

Decline Bench Machine Press
The already-mentioned benefits associated with
machine bench pressing applications are once again
evidenced with the decline bench machine. An additional attribute is the one that allows for the performance
of the movement to be applied in a sweeping angle of application that sees the resistance
first heading outward, then upward, and finally in a backward direction. Such application stimulates
the two heads of the pectoralis major and also incorporates the involvement of the pectoralis minor
thereby providing for enhanced growth and development potential.

Increased Safety Factor
There are a number of safety factors related to the machine bench press application that are even
more magnified during the performance of the decline press movement. The removal of the necessi-
ty of having to balance a barbell allows for the avoidance of the risk of smashing the barbell down
into the facial area or bouncing the barbell off the rib cage during the completion of the eccentric
contraction phase of the movement. The fixed angle of application also eliminates the risk of coming
too far back with the barbell during the completion of the concentric contraction phase of the lift.

It should be noted however that while machine pressing is considered safer than conventional
free-weight pressing, injuries can easily occur if proper form and correct exercise execution are not
applied. The trainee must utilize a sensible weight and concentrate fully throughout the entire movement
application in order to provide for a safe, efficient utilization of the highly-effective machinepress
movements.

Summary of Correct Exercise Execution
The rudiments of correct exercise execution of the Machine Press are repeated from the conventional
free weight (supine) Bench Press exercise, with the exceptions outlined above.

Keys to the Lift
- Utilize slow speed-of-contraction movement application.
- Maintain the wide-elbows position.
.. Accentuate the Pectoralis and reduce the emphasis exerted on the forearms.

Intermediate and Advanced Training Programs

Intermediate and Advanced Training Programs

Those who wish to continue their weight-training interests following their curriculum requirement may want to devote more time to their training. With their more advanced standing and subsequent muscle growth and development may want to design programs that provide for added accentuation and exertion upon the muscles.

“Over-training” Syndrome”

The dilemma facing all weight-training enthusiasts is the one concerning workout duration. Many exuberant trainees set up routines that require up to three hours (sometimes more), to complete. Over-extending the time in the gym will not only prove to be non-productive to growth and development goals, but will, in fact, prove to be counter-productive. It is essential that the routines be set up so as to allow maximum training intensity without the risk of “burning out”. Over-training syndrome is the biggest cause of failure to succeed in the weight-training game. The biggest cause of over-training can be traced to inappropriate training regimes which simply are too long.

How Do I Avoid Over-Training?

The question that looms is, how do I make certain to include enough movements, as well as a sufficient number of reps and sets of those movements in order to provide for optimum growth and development potential while keeping in mind the considerations of avoiding the over training syndrome? The answer can be found in a program schematic that incorporates additional training days into the regime. Instead of training 3 days a week the trainee can now embark on routines that involve four, five, and six days a week training regimes. More training days means that the body can be divided (split) into segments allowing for accentuation on specific regions of the body as opposed to the entire muscular system.

Split-Routines

By training more frequently, the muscular system can be broken down into different parts. The trainee assaults specific parts on pre-determined days in a regular schedule of routines that allows for equal training time to each body part. By splitting the body into parts (split-training or “splitting”), the trainee is able to provide for an intense training session on each part without having to spend up to three hours training.

Over-training Syndrome Still Prevalent

It is important that the trainee not run rampant with the new-found provision of emphasis that the split-routine offers. Many trainees structure programs that have five or six exercises listed for each body part that they plan to attack during the workout. In addition, a frequent error in program design is seen with routines that call for five or six sets for each exercise! It should be realized that over-training syndrome can surface with split-training as easily as it can with the full-body training approaches and as such, appropriate program design is essential in avoiding the over-training syndrome.

Optimum Training Duration

The maximum amount of time that should be devoted to the anaerobic weight-training), option of their routine should be no more than 1 to 1½ hours. Remember, the body must be fuelled in order to promote muscle hypertrophy, long training sessions deplete the body of essential nutrients. It is impossible to eat enough to sustain two and a half-three hour training sessions. An outline of the various “split-routines” will now be presented. It should be noted that there are several approaches to be taken with reference to training schematics presented below. Experiment with several and monitor the resultant training effects of each of them. In so doing, you will be able to determine the most effective training schematics for your individual requirements. You will want to remember to design the program within a 1 to 1½ hour time period in order to reduce the risk of over-training.

Exercise Selection
When selecting the exercises to include in a training program, thought should be given to the following variables:
- Movement Classification — mass-mover, isolator, peaker;
- Training Mode — free-weight, cable/plate-stack, variable-resistance;
- Type of Contraction — isotonic (free weight), isokinetic (machine) – Type of Grip — pronated, semi-pronated, supinated; – Angle-of-application — supine, incline, decline, vertical, bent-over. When reading the specific examples provided in the upcoming sections, pay special attention to the above-mentioned variables, how they are combined and how they are varied in a routine and across all routines

4-days-a-week Training Upper/Lower
The upper/lower split, as the name implies, divides the body into the upper region—including the chest, upper back, shoulders, triceps, biceps and forearms—and the lower region—quadriceps, hamstrings, calves, lower back and abdominals. Then each region is trained on alternate days.

Upper/Lower Split Emphasizes the Development of the Legs
Unlike the remainder of the programs presented in upcoming section, the upper/lower split allocates a full day of to lower body training. This allow for more lower body exercise to be completed within the 1 to 1½ workout because training time is not shared with any other muscle. This allows for the trainee to potentially see significant gains in the muscular of the lower body. Unfortunately however, during the upper body workout, the five major upper body muscle groups must be squeezed into the desired training time. As a result, the upper body may only experience maintenance without any explicit gains. This kind of split is ideal for athletes nearing the commencement of the competition season who are involved in sports which place significant emphasis on the use of the lower body and at the same time require less use of the upper body. Examples of such sports include soccer, cycling, running etc.
Upper/Lower Weekly Schematic
- Day 1 Upper – Day 2 Lower – Day 3 Rest – Day 4 Upper – Day 5 Lower – Day 6 Rest – Day 7 Rest
Upper Muscle Groups
- Chest – Back – Shoulders – Triceps – Biceps – Forearms
Pull Muscle Groups

- Quadriceps – Hamstrings – Calves – Lower Back – Abdominals
Specific Example
- Day 1 Chest, Back, Shoulders, Triceps, Biceps, Forearms
- Day 2 Quadriceps, Hamstrings, Calves, Lower Back, Abdominals
- Day 3 Rest
- Day 4 Repeat Day 1
- Day 5 Repeat Day 2
- Day 6 Rest
- Day 7

Rest In the exercise listing below, the trainee is not limited to following the same routine for each body part in a training session. For example, a workout does not have to consist of Routine A for Chest, Shoulders and Triceps; it may consist of Routine A for Chest, Routine C for Shoulders and Routine B for Triceps or any combination thereof. This allows for maximum variety in the training program. However, it is not good practice to change the training order of the muscle groups in a push/pull program; therefore, in this routine, always train Chest first, Shoulders second and Triceps third. The following rep ranges are assumed based on the exercise classification – Mass-mover exercises: 3 sets of 12, 10, 8 repetitions – Isolation exercises: 3 sets of 10 repetitions – Peaking exercises: 3 sets of
10 -12 repetitions.

Push/Pull
The push/pull training split sees the body being divided into those movements which require pushing actions and those movements which require pulling actions. Pushing actions involve the muscles of the chest, triceps, and shoulders, while the pulling movements involve the wide range of muscles of the back and the biceps. Please note that because the push day is longer and more strenuous than the pull day, the legs will be trained on the pull day. There are obviously too many movements to name; please refer to the outline of program schematic (exercise routines) as a guide to designing your specific push/pull routine.

Push/Pull Programs Increase Over-training Risks for the Triceps
The considerations for over-training the triceps are emphasized if the trainee is following a push/pull program schematic as the push/pull program would not only see the trainee working the triceps during the actual triceps routine but also during the chest and shoulder routines. The individual would be at even greater risk of “burning” the triceps due to the accentuation of the “push-day” body parts. Instead of one or two movements of three to four sets on the triceps, chest, and shoulders the “push-day” body parts exercise schematic would be escalated to four or five movements performed for three or four sets each. Remember, the escalation of the movements is not just applied specifically to the triceps movements but also to the pressing movements for both the chest and the shoulders. A good approach to take with reference to program design is to utilize many of the shaping movements for the shoulders and chest in order to lower the number of pressing exercises which would significantly reduce the wear and tear on the triceps.

Push/Pull Weekly Schematic
The push/pull routine calls for a cycle of one push day and one pull day followed by a rest day and then a repeat of one push day and one pull day followed by two rest days. The cycle would appear:
- Day 1 Push
- Day 2 Pull
- Day 3 Rest
- Day 4 Push
- Day 5 Pull
- Day 6 Rest
- Day 7 Rest

Push Muscle Groups
- Chest – Shoulders – Triceps
Pull Muscle Groups
- Back – Biceps – * Legs – * Forearms * The Legs and the Forearms would be included in the Pull Muscle Groups as well although they do not entirely fit the classification. This is done in order to ensure every muscle is trained within the 5 day-a-week schematic and that the length of the Push and Pull routines are approximately equal.
Specific Example
- Day 1 Chest, Shoulders, Triceps
- Day 2 Back, Biceps, Forearms, Legs
- Day 3 Rest
- Day 4 Repeat Day 1
- Day 5 Repeat Day 2
- Day 6 Rest
- Day 7 Rest

In the exercise listing below, the trainee is not limited to following the same routine for each body part in a training session. For example, a workout does not have to consist of Routine A for Chest, Shoulders and Triceps; it may consist of Routine A for Chest, Routine C for Shoulders and Routine B for Triceps or any combination thereof. This allows for maximum variety in the training program. However, it is not good practice to change the training order of the muscle groups in a push/pull program; therefore, in this routine, always train Chest first, Shoulders second and Triceps third. The following rep ranges are assumed based on the exercise classification – Mass-mover exercises: 3 sets of 12, 10, 8 repetitions – Isolation exercises: 3 sets of 10 repetitions – Peaking exercises: 3 sets of 10-12 repetitions
5-days-a-week Training In the 5-days-a-week schematic the split is constructed to allow for two body parts to be worked twice within the week and one body part will be trained once within the week. The routine that is generally-applied is an off shoot of the push/pull routine. The split might be structured to appear as:

Week 1 - Day 1 Chest, Shoulders, Triceps – Day 2 Back, Biceps, Forearms – Day 3 Legs, Traps – Day 4 Chest, Shoulders, Triceps – Day 5 Back, Biceps, Forearms – Day 6 Rest – Day 7 Rest
Week 2 - Day 1 Legs, Traps – Day 2 Chest, Shoulders, Triceps – Day 3 Back, Biceps, Forearms – Day 4 Legs, Traps – Day 5 Chest, Shoulders, Triceps – Day 6 Rest – Day 7 Rest
Week 3 - Day 1 Back, Biceps, Forearms – Day 2 Legs, Traps – Day 3 Chest, Shoulders, Triceps – Day 4 Back, Biceps, Forearms – Day 5 Legs, Traps – Day 6 Rest – Day 7 Rest

In the first week we see that Leg/Traps is performed once within the week. In the second week of the routine Back/Biceps/Forearms would be performed once within the week. In the third week of the routine Chest/Shoulders/Triceps would be performed once within the week. Then the cycle would begin again in Week 1.

8-day Cycle Training There are two basic approaches that can be taken with reference to the 8-day cycle training schematic. The first would be congruent with the push/pull concept and the second would be congruent with the agonist antagonist concept. A working model of each will be presented.

Agonist-Antagonist - Day 1 Chest/Back – Day 2 Legs, Shoulders, Traps – Day 3 Biceps/Triceps, Forearms – Day 4 Rest – Day 5 Repeat Day 1 – Day 6 Repeat Day 2 – Day 7 Repeat Day 3 – Day 8 Rest

Specific Example As mentioned above, the trainee is not limited to following the same routine for each body part in a training session. For example, a workout does not have to consist of Routine A for Chest and Back; it may consist of Routine A for Chest and Routine C for Back or any combination thereof. Again, this allows for maximum variety in the training program. In an agonist/antagonist schematic, unlike that of a push/pull, the training order of the muscle groups may be interchanged. For example, on Day 1, Chest may be trained first, while on Day 5, Back may be trained first. The following rep ranges are assumed based on the exercise classification – Mass-mover exercises: 4 sets of 12, 10, 8, 6 repetitions – Isolation exercises: 4 sets of 10 repetitions – Peaking exercises: 4 sets of 10-12 repetitions

Push-Pull
In this schematic Day 1 represents the Push day; Day 3 represents the Pull day; while Day 2 is an intermediate day used for lower body training and an opportunity to train the trapezius and forearms muscles that do not strictly fall under either category. – Day 1 Chest, Shoulders, Triceps – Day 2 Legs, Traps, Forearms – Day 3 Back, Biceps, Lower Back – Day 4 Rest – Day 5 Repeat Day 1 – Day 6 Repeat Day 2 – Day 7 Repeat Day 3 – Day 8 Rest

Specific Example

Advanced Training – Phase I

Advanced Training — Phase I

With proper technique and program design ideas firmly established, now we address the idea of
advanced training. More specifically, how can you modify the way you execute your sets of a specific
exercise (or grouping of exercises) in order to increase the intensity of your training. Since this topic
is addressed in detail in the “Scientific Principles of Athletic Training” textbook—which is also a part
of the CORFIT International Curriculum Textbook series—we will present in what follows two
chapters from “Scientific Principles of Athletic Training”:
- Advanced Training—Phase I
- Advanced Training—Phase II

Incline Pyramiding
Pyramiding is a training approach that allows for the safe escalation of resistance through small
increment increases. Following the preparatory warm-up phase, an auxiliary warm-up is added and
then a series of escalations follow until the high-end set load is reached. The general application is
one that sees the repetitions decreased as the resistance is increased. Usually pyramid training would
involve several sets (5 or more) in order to promote muscle stamina and to provide a maximal
“pump” into the muscle. Incline pyramiding however is generally reserved for the mass-mover exercise
inventory.

Consistent Increment Approach
The consistent increment schematic applied in establishing a high-end set load of 205 pounds
might appear as follows:

You will note the consistency of increment increase of twenty pounds until the last increment increase
of ten pounds. The small increment loading prepares the involved muscles for the impending
task ahead. The smaller increment increase to the top-end set load is to further accommodate the
requirement for safety in escalating to the high-end set.

Descending Increment Approach
There are several approached that can be taken with reference to pyramiding. Many trainees advocate
the descending increment schematic. With the objective of a high-end set load of 220 pounds,
the format might appear as follows:

Benefits Associated With Incline Pyramiding
The major benefit associated to incline pyramiding is that it provides an opportunity for trainees
to safely, and effectively increase the amount of resistance they will be working with. Increasing
weight represents the cornerstone principle of weight resistance training; the “progressive resistance”
or “overload” principle which states: “in order to promote muscle hypertrophy (growth and development),
increased loads have to be placed upon the muscle.” Pyramid training represents the most
efficient and safest approach in order to increase loading.

Exercises Designated for Incline Pyramiding
- Legs — Leg Press (Lying or 45° Angle variations)
- Calves — Standing Calf Raise
- Chest — Bench Press (All angles)
- Back — Lat Pulldown (All variations); Seated Row (All variations)
- Triceps — Cable Pressdown ( All variations)
- Biceps — Barbell Curl

Delorme Ascending-strength Pyramid
A variation of the incline pyramid is featured with the explanation of the Delorme Ascending
Strength Pyrmaid. The Delorme Ascending-Strength Pyramid approach works right in synch with the
recommended warm-up (pyramid design) with the exception that a single (one) high-end set load
application is employed. The rep-count is established at 10 for each set. This of course, is in contrast,
to the normally applied three high-end-set-load applications (and the descending-rep-count application
10-9-8). The Delorme Ascending Strength Pyramid utilizes a similar 50% -75%- 100% reference
to High-End-Set-Load (or “Working-Set”) applications as outlined in the CORFIT training program
schematic. The single High-End-Set-Load or “Working Set” is seen to serve two purposes:
- It does not tire the trainee with the single max-effort set
- It allows for maximum growth potential because of maximal taxation for a non-extended period.
This would be an example of the “get-in and get-out quick” scheme of the muscle strengthgaining
philosophy. Note; other rep-count applications can be employed with the Delorme Ascending-
Strength Pyramid application. The considerations here would include training goals (re; training
categories; powerlifting, strength training, strength-endurance training.

Note: the 10 reps in sets 1 and 2 are established at 10 reps-max applications to preserve energy
for the final 10 rep max-load set. Another highly-motivating aspect to the 1 HESL application
theory, is that research appears to support the concept that a single max-effort set is superior to multiple
or zero HESL sets.

Decline Pyramiding
Another form of pyramid training is discovered with a decline pyramid application. In this approach
the trainee escalates to the high-end set load and then reduces the load with each succeeding
set. The purpose of decline pyramiding is to provide the muscle with an opportunity to work over a
longer duration which produces an enhanced growth and development effect due to the longer motor-
unit recruitment period associated with decline pyramid applications.
However, this is not the only approach to a decline pyramid. Three other applications of the decline
pyramid are as follows:

- Consistent Rep Count Application;
- Descending Rep Count Application;
- Ascending Rep Count Application.

Consistent Rep-count Application

With the Consistent Rep Count application the increment drop is greater at the early stages of
the schematic and gradually decreased as the strip-set continues (20-10-5 lbs.). You will note that the
increment differential is provided so as to allow for a consistent number of repetitions to be performed.
There are a number of problems associated with this approach:
- The consideration for maintaining a consistent number of repetitions necessitates a large drop in
weight with each stage of the decline pyramid which reduces the effectiveness of the decline pyramid
application.
- The constant level of repetitions (established at 10 in this instance) creates a risk of burning the
muscle due to the high overall number of repetitions that will be performed.
- It takes a great deal of concentration in order to perform a consistent rep-count for each stage of
the decline pyramid. There is a strong tendency to incorporate “cheat moves” into the decline
pyramid application. It is advised that the trainee gain experience in weight-training in general before
attempting to perform consistent high rep-count decline pyramiding. The beginning weighttraining
student would be best advised to avert this approach for the Descending Rep Count
Application.

Descending Rep-count Application

With the Descending Rep Count application, the combination of reduced resistance and reduced-
reps work in harmony to promote the safe, efficient performance of the strip-set training application.
With this approach, the trainee begins with a high rep-count and gradually reduces the
number of reps as the strip-set progresses. The weight that is applied initially is one that allows for a
confident handling of the load. The descending rep-count serves the additional purposes of allowing
for a reduced number of over all repetitions which helps to avoid the risk of “burning” the muscle.
The reduction in reps allows for greater concentration to be exerted for each rep of each stage of the
decline pyramid application. Because of the above-mentioned factors, this approach represents the
ideal manner in which the beginning weight-training student can be introduced to decline pyramiding.

Ascending Rep-count Application

The Ascending Rep Count represents a true decline pyramid as it was defined above. Because
there are fewer reps performed in the early stages of the pyramid, there is sufficient muscle stamina
(as well as strength) to warrant an escalation of the rep-count as the strip-set progresses. It is important
that the trainee maintain a high-level of concentration however, in effort to avoid committing
errors in execution that could easily lead to injury and at best, significantly reduce the effectiveness of
the decline pyramid.

Benefits Associated with Decline Pyramiding
Decline pyramiding provide for a resultant increase in muscle stamina which is highly beneficial
to the trainee whose objective is to continuously apply the progressive resistance principle. Increased
muscle stamina means that the muscle’s fatigue point is extended past previous levels which allow for
the muscle to continue recruiting motor-units past the previous point of failure. If the muscle is able
to sustain motor-unit recruitment longer (and thus provide for a longer contraction duration), the
trainee is able to work with increased loads in a more effective manner.

Benefit of Muscle Stamina in Heavy Loading
When maximum loading is utilized there is a corresponding slowing effect upon the speed of the
movement application. When the burden of the load threatens to overcome the muscle there is a
increased slowing of the movement that results in the weight almost coming to a halt. The muscle’s
affinity for motor-unit recruitment is virtually exhausted. By being able to sustain the process of motor-
unit recruitment past the previous point of exhaustion as a result of the training effects resulting
from sustained-sets training permitted by a constant reducing of the load; (as found in decline pyramiding),
the trainee is able to continue past previous points of muscle exhaustion.

Enhanced Growth and Development Potential
By being able to complete a repetition that would not have otherwise been possible (or perhaps
adding additional reps to the set), allows for enhanced growth and development potential.
In this way decline pyramiding provides more than just an effect of red fiber stimulation (muscle
stamina) but is able to promote a training effect on the muscles white fibers (increased muscle hyper
trophy).

Many Variations of Schematic Possible
Many approaches are possible. Some trainees prefer to retain a constant increment reduction
while others will stagger the reduction. Other trainees retain a constant increment reduction while
maintaining a set number of repetitions. You may want to experiment with several decline pyramid
applications in quest of the one most congruent with your muscle response.

Not Recommended for Squatting
It should be noted that decline pyramiding would be advised against for beginning weight training
students as there is a high risk of injury associated with frequent-set/continuous training applications.
There is a rigid requirement of strong neural impulsing with associated with decline pyramiding
and strip-set training and the slightest wavering of concentration would result in flawed technique
which could easily invoke injury. It would be much more advisable to utilize decline pyramid applications
for the leg press movements as the injury-risk factor is greatly reduced.

Not Recommended for Shoulder Training
Decline pyramiding is also considered too risky for shoulder training. The shoulders are a highlysusceptible
region due to the weak construction of the joint. Ligaments and tendons, as well as the
muscles can easily become damaged if any lack of concentration is experienced by the trainee. Beginning
weight-training students would best be served by utilizing conventional training applications on
this highly-vulnerable area of the shoulders.

Exercises Designated for Decline Pyramiding
- Legs — Leg Press (Lying or 45° Angle variations)
- Calves — Standing Calf Raise
- Chest — Bench Press (All angles)
- Back — Lat Pulldown (All variations); Seated Row (All variations)
- Triceps — Cable Pressdown ( All variations)
- Biceps — Barbell Curl

Oxford Descending Pyramid
A variation on the decline pyramid is featured with the explanation of the Oxford Descending
Pyramid model. The so-deemed Oxford Descending Pyramid is a reversal of form as that which is
seen in the Delorme Ascending Pyramid model. The emphasis in the Oxford System is on maintaining
a High-End-Set-Load rep-count of 10 with a slight reduction in the amount of resistance employed.
This differs from the generally-applied or Classic Decline Pyramid schema which sees a reduction
in weight but at a sufficient amount to allow for increased rep-counts to be applied with each
set. Please see Decline Pyramid under Advanced Training Applications.

Specific Application
The Oxford system provides for a consistent rep-count (10) application with a slight reduction in
weight. This is to encourage a consistent Training-to-Failure formula. Two light-resistance warm-up
sets are allowed (assuming an escalation of the two is put into effect). The resistance as well as the
rep count is not taken to any exhaustive level. This approach is taken to allow for the muscle to be
fatigue-free at the commencement of the Descending Pyramid application. Every set is geared for 10
reps, and the minimum amount of weight should be removed with the emphasis placed on maintaining
the established 10-rep-to-failure set.

Let’s assume your goal is a HESL of 200 lbs for the first set of the bench press exercise, the Oxford
Descending Pyramid would be applied as follows (note that the warm-up is not established under
specific application only as a somewhat vague reference to 2 light warm-up sets. We have suggested
the warm-up configuration as to the recommended percentages and accompanying repcounts):

More sets can be added, but three sets is considered ample; as the three working sets model is instituted.
You will notice very little drop is seen with the resistance. This is done with an eye to the
idea that 3 x 10 reps is what many trainees set up for themselves as such it is assumed that the trainee
has a chance to complete three sets of ten reps. However, to encourage absolute perfection as well as
failure a short drop is established. You want to add to the amount of resistance decrease.
Note as well, the reference to 100% of ten rep-max refers to the 10-rep max relative to the particular
set that you are doing. It does not (or at least it should not) refer to the original 10-rep-max set
resistance to open the workout. This means that whenever the weight is reduced it is only reduced
enough to still allow for 10 reps (to failure) rather than to accommodate a goal of increasing the reps.
In other words, 100% HESL. refers to the fact that the weight for that set was selected to ensure that
no more than 10 reps are performed. This point was established above but I thought it was worth
repeating. Sometimes it is a little tricky filling in the blanks (as it were) for many of these advanced
training models as we are often left to speculate exactly what the point of the exercise and the actual
application of the exercise really is!

The concept of always going to failure with a 10-rep set is important in that it creates opportunity
for muscle growth. Muscle failure dictates that there will be a release of Growth Hormone (GH)
and Insulin-like Growth-factor 1. As we have learned (see Performance Nutrition, for detailed analysis).
Both of these hormones provide major stimulation for muscle growth. Once again, a time frame
(2-4 weeks) should be put on this advanced training model as a safeguard against falling into the
going-to-the-well-too-often syndrome. After all you do not have to abandon it for life you can always
come back to it. However, there are more programs to consider let us press on.

Combo Pyramiding
Decline pyramiding is often implemented in conjunction with an incline pyramid application.
This is deemed in Combo Pyramiding. However, due to the time constraints it is recommended that
the trainee escalate to a determined high-end set load by virtue of three escalations as opposed to the
recommended five set application noted above in a pure incline pyramid and then perform a three
descents as opposed to the five set application in a pure decline pyramid.

Reduced High-end Set Load as Safety Measure
The high-end set load should therefore be set below (approximately 25%) below the highest
possible high-end set load capability in order to reduce the risk of injury. The students should not
express alarm that the muscles will be deprived of proper attention as they will be extremely taxed
during the decline sets applications. Let us assume a trainee was able to work with a high-end set load
of 225 lbs for 6-8 repetitions. The high-end set load would be reduced to a 200 lbs high-end set load.
The applied schematic would appear as:

As was described in the previous sections on pyramiding, the combo pyramiding model can be
applied with different increments. Note however that utilizing different increment increases or decreases
on the incline portion or decline portion completely changes the taxation on the muscle and
hence the number of repetitions will have to be adjusted as a result. Refer back to the tables on decline
pyramiding to determine what kind of incremental decreases can be utilized to obtain consistent,
decreasing or increasing rep count on the decline portion of the combo pyramid.

Strip Setting
Strip-setting or “stripping” is a manner of training in which the trainee reaches the desired highend
set load (often an incline pyramid application is employed to arrive at the desired high-end set),
and then a declining-load application is applied. The declining-load application is one that sees the
trainee (following a sufficient rest period), working with a repeat set of the desired high-end set load.
When the set is completed, the trainee returns the bar and pauses only long enough to allow for the
removal of a portion of the load. Another set is immediately begun. This process is repeated until the
load is reduced to the starting weight.

The terms Strip-setting and Down-the-rack training are often referred to as Drop-setting as in
reducing (dropping) the weight. Once again the option is yours. The thinking behind our terminology
selection was based on the distinction between Strip-setting (as in stripping the plates off a bar or a
plate-loading machine) and Down-the-rack training as suggesting a reduction in resistance as in moving—
high to low—down the (dumbbell) rack or lessening the resistance by moving downward in the
denominations on the barbell rack. For purposes of correctness then we have chosen the variance in
terminology as opposed to the globally-applied “Drop-Sets” reference.

Several Approaches Possible
There may be several strip-set protocols applied. The stripping application may be performed
with small increment reductions or larger ones for fewer or greater rep counts. Remember, there is
no rest period per se, only a short pause (just long enough to reduce the weight). The student will
need to be cautious (particularly at the beginning), not to over-estimate what he/she can effectively
employ with reference to both; the amount of resistance applied, and the number of reps performed.

Strong Neural Impulsing Required
Stripping is an excellent way in which to encourage increased levels of motor-unit recruitment
but strong neural impulsing is required to provide for the safe, efficient application of this valuable
training approach. Internal and external injury risk is of concern with the utilization of strip-setting
due to the requirement of training through the lactic-acid buildup associated with continuous “repping-
out” as applied in strip-setting.

“Down-the-rack” Training
A variation of strip-setting is seen with the utilization of reduced-resistance applications with the
barbell or dumbbell racks. Generally Down-the-rack training applications are reserved for biceps
work but triceps training can be used and in the case of experienced performers, down-the-rack chest
and even shoulder routines can be employed. There are several variations that can be utilized in
down-the-rack training applications. Two standard approaches are; either a consistent rep-count or a
descending rep-count application or an increasing rep-count application. The three approaches are
outlined below.

Please note: the stipulations of 2 warm-ups + 3×10 for the Consistent Rep Count and Descending
Rep Count application and 12-10-8-6 for the Increasing Rep Count application. These stipulations
refer to the applied manner of escalation to the high-end set load. The approach taken to the
high-end set load will determine the approach that will be used for the strip-set application.

Different Applications Possible
The three application models outlined in the previous section can also be applied to strip-setting:
- Consistent Rep Count Application;
- Descending Rep Count Application;
- Ascending Rep Count Application.

Not Recommended for Squatting
It should be noted that strip-setting would be advised against for beginning weight training stu
dents as there is a high risk of injury associated with frequent-set/continuous training applications.
There is a rigid requirement of strong neural impulsing with associated with decline pyramiding and
strip-set training and the slightest wavering of concentration would result in flawed technique which
could easily invoke injury. It would be much more advisable to utilize decline pyramid and strip-set
applications for the leg press movements as the injury-risk factor is greatly reduced.

Not Recommended for Shoulder Training
Strip-setting is also considered too risky for shoulder training. The shoulders are a highlysusceptible
region due to the weak construction of the joint. Ligaments and tendons, as well as the
muscles can easily become damaged if any lack of concentration is experienced by the trainee. Beginning
weight-training students would best be served by utilizing conventional training applications on
this highly-vulnerable area of the shoulders.

Exercises Designated for Strip Setting
- Legs — Leg Press (Horizontal or 45° Angle variations)
- Calves — Standing Calf Raise
- Chest — Bench Press (All angles)
- Back — Lat Pulldown (All variations); Seated Row (All variations)
- Triceps — Cable Pressdown ( All variations)
- Biceps — Barbell Curl

Super-setting
Super-setting involves the back-to-back execution of two movements. The super-set can be applied
to either: two different body parts; or the same body part. The concept behind super-setting for
the same body part is to provide an exhaustive dual-attack upon the muscle in effort to promote
maximum motor-unit recruitment. The idea of super-setting two different body parts is to operationalize
the concept of agonist/antagonist muscle association (an explanation provided below), in
promoting growth and development. In this report an analysis of each Super-setting application will
be provided.

The terminology used for the Super-set section is based on the distinctions between Same-Body-
Part Super-Set (which is often called a Compound Set) and Different-Body-Parts Super Set. The
Compound Set reference is a good one but it was thought that the distinction between Same and
Different offered an immediate categorization. As such we have structured the text accordingly. Feel
free to use the Compound Set reference if you prefer it.

Another manner of providing for a cross referenced configuration in the super-sets advanced
training application is to perform one eccentric-contraction-emphasis (stretch-reflex) exercise with a
concentric-contraction (peak contraction) exercise. It is important to address the importance of safety
with this approach. One school of though states that a cold muscle should never be stretched so
therefore the stretch-position exercise should be done after the peak contraction exercise. (This point
was covered earlier in the considerations for stretch-position exercises as a separate training applicaAdvanced
tion). The other line-of-thinking is that if the stretch-position exercise is performed following the
peak-contraction exercise the considerations for fatigue could lead to sloppy training and less muscle
response to the gravity-influenced force of the weight.

Several key points are raised by Ironman magazine Editor-in-Chief and prolific author Steve
Holman (1999). You can get even more fiber recruitment if you use stretch position movements as
one of the exercises in a super-set. Furthermore, when you put a muscle in an elongated state prior to
the (peak) contraction you can trigger a (stronger) neuromuscular response. The body senses the
(impending) danger so it recruits more fibers to contract in order to prevent injury. Research suggests
that when you perform a stretch-position exercise prior to your second set of mid-range exercise, the
myotatic (stretch) reflex conditions more fibers to fire during the mid-range movement. If stretchposition
exercises are to be used in your Super-Sets program, it is better to use them first as the exercise
for increased contraction and avoidance of injury. Holman cautions against going too heavy or
too far in the stretch-position movements. He states, Going too heavy on stretch-position exercises
can diffuse the myotatic reflex. Stay with medium weights. Note these points were raised under the
heading of Stretch-position Positions of Flexion Training presented earlier but it was decided that the
cautions deserved repeating here in the considerations for Super-Setting.

Holman also explains some of the basic benefits of super-setting with reference to the pump that
it provides for the muscles. A pump can build more capillaries in a muscle, which in turn can give it
more girth and make it more efficient at removing waste products as well as pumping in needed
growth nutrients and fuel such as (muscle) creatine. Another benefit he alludes to is the fact that
changing the pH levels of the blood as a result of muscle burn and lactic-acid release can create intense
surges in growth hormone (GH). GH is one of the recognized giants of the considered Anabolic
Hormones!

Same Body-part Application
The approach to be taken with same-body-part super-setting is to utilize two different exercise
categories. The trainee would select one mass-mover exercise and one isolation exercise. Two massmover
exercises would not prove effective in providing for maximum motor-unit recruitment within
the muscles because there would be too much of a sacrifice in the amount of resistance that would
be applied in order to permit the completion of two (back-to-back) power movements. Two isolation
movements would not be selected as the considerations for maximum loading would not be optimally
applied. The most effective approach to super-setting is then the one that allows for maximum
exertion to be placed upon the muscle without sacrificing the all-important motor-unit recruitment
component.

Benefits Attributed to Mass-mover/Isolator Combination
The mass-mover/isolator approach is seen then as the most effective manner in which to utilize
the highly-effective super-setting training application because such approach stimulates the muscle
from two perspectives. The power movement encourages maximum hypertrophy of the crosssectional
area of the muscle’s white fibers while the performance of an isolation movement immediately
following, encourages additional motor-unit recruitment which stimulates the shaping, and
contouring of the muscle.

Considerations for Variation in Super-set Exercise Combination
There are several considerations for variation of movement applications that can be utilized with
the mass-mover/isolator combination super-setting approach. These variations would include:

Variation of Hand Position
- Bench Press (Prorated Grip)
- D.B. Flye (Semi-Pronated Grip)
Variation of Movement Plane
- Bench Press (Vertical Plane)
- Cable Cross-Over (Oblique Plane)
Variation in Movement Direction
- Bench Press (Abduction—Away From The Body)
- Pec Deck (Adduction—Toward The Body)
Variation of Exercise Classification:
- Bench Press (Free Weight)
- Pec Deck (Variable-Resistance)
- Bench Press (Free Weight)
- Cable Cross (Cable/Plate-Stack)
Variation in Mass-mover/Isolator Accentuation

It is possible to apply a variation of movement accentuation with the use of both “mass-mover”
and “isolator” exercises from all three exercise classifications. It is also effective to use two movements
from a similar exercise classification. An example would be two free-weight movements (incline
bench press/supine flye); or, two variable-resistance movements (seated machine press/pec
deck). Generally, if two movements are used from the same classification they would be of the
free-weight variety. An effective approach is to utilize two different angles-of-application in the combination
selection. Let us now examine how to apply super-setting with the use of a model to outline
various combinations for; chest, triceps, and biceps.

Working Models

Chest
In this example, the “mass-mover” is a free-weight movement and the “isolator” is a variable resistance
movement.
- Bench Press (Free-Weight)
- Pec Deck (Variable Resistance)
This example is the “reverse” application that has the “mass-mover” as a variable-resistance exercise
and the “isolator” as a free-weight movement.
- Seated Press (Variable Resistance)
- Flye (Free-Weight)
In this example, movements from the same classification are outlined.
- Bench Press (Free-Weight)
- D.B. Flye/Press (Free-Weight)

Triceps
In this example, the cable classification will be brought in. In this scenario the combination
would see the “mass-mover” as free-weight movement and the “isolator” as a cable movement.
- Triceps Extensions (Free-Weight)
- Single-Arm Cable Reverse Extensions (Cable)
The reverse would see the “mass-mover” as a cable movement and the “isolator” as a freeweight
movement.
- Pressdown (Cable)
- Kickback (Free-Weight)
In this example, movements from the same clarification are outlined
- Lying Triceps Extension (Free-Weight)
- Kickback (Free-Weight)

Biceps
The working models for the biceps follow the same progression as that outlined for the triceps.
- Barbell Curl (Free-Weight)
- Single-Arm Cable Curl (Cable)
- Barbell Cable Curl (Cable)
- D.B Concentration Curl (Free-Weight)
- Barbell Curl (Free-Weight)
- D.B. Preacher Curl (Free-Weight)
The following movement tandem offers a free-weight “mass-mover” exercise and a variableresistance
“peaking” exercise.
- Barbell Curl (Free-Weight)
- Machine Preacher (Variable Resistance)

Different Body-parts Application

Agonist/Antagonist Muscle Relationship
The premise of super-setting two different but related (i.e.; biceps/triceps), body parts is based
upon the concept of the agonist/antagonist muscle relationship which is fundamental to muscle contraction.
Muscles that shorten during the concentric phase of specific exercise are called the agonists
(primary movers); for example, in a barbell curl, the biceps are agonists because they must contract in
order to cause elbow flexion. Muscles that lengthen during the concentric phase of a movement are
called the antagonists; for example, during a barbell curl, the triceps lengthen as elbow flexion occurs
and are thus the antagonists. The force relationship between the agonists and the antagonists is what
provides muscular control. When the agonist muscle group contracts to produce motion at an articulation
(joint), the antagonists relax in order to allow for a full range-of-motion to occur. This process
is called reciprocal inhibition. Without reciprocal inhibition control of movement would not be possible.

Looking for the “Pump”
Since muscle actions involve both the agonist and antagonist muscle groups, exercise combinations
that provide a reverse action of the agonists and antagonists would be effective in providing for
enhanced growth and development benefits of the muscle groups involved. Trainees who combine
agonists and antagonists muscle groups frequently marvel at the “pump” they get following such applications.

What Body Parts Go Together?
The body parts considered for agonist/antagonist super-setting combinations would be:
- Chest / Back
- Biceps / Triceps
- Quadriceps / Hamstrings
Recommended Set and Rep Combinations
Generally the application of agonist/antagonist super-setting would involve 2-3 sets of 8-10 repetitions;
however, a number of variations are possible.

Weight Selection
The consideration for weight-selection is a crucial one. The determinations are based upon the
fact that the super-set is performed to provide a variation of accentuation upon the muscle. The application
of super-setting is utilized to promote (not detract) motor-unit recruitment. If too much
weight is applied in the first movement there will be little left for the second movement. Remember,
the super-set concept is one that calls for immediate second-set applications. If too little recruitment
is applied to the muscle, the exertion and subsequent resultant effects will be minimized, thus defeating
the premise of the super-set application.

A general guideline would be to select a resistance that could be performed for 10 repetitions in
the initial movement that will not call for a drastic reduction in either the number of reps or in the
amount of weight that can be applied for 8-10 reps in the second movement. It should be realized
that even though different body parts are being worked there is relationship between the two muscle
groups (agonist/antagonist) and, as such, there will be a slight reduction in power output.
We are not machines; fatigue can set in with respect to oxygen uptake and subsequent utilization
by both the muscular and cardiovascular respiratory systems. Experimentation will provide the answer
to this question. You will notice a gradual increase in the stamina of the muscle involved after a
short indoctrination into super-setting applications.

Working Models
In our presented models, an outline of the movements that can be applied in combination for
the chest/back – biceps/triceps -quadriceps/hamstrings muscle groups will be presented for the
“Different Body-parts” super-setting application. You will note the considerations for:
- Training Mode — free-weight, cable/plate-stack, variable-resistance;
- Type of Contraction — isotonic, isokinetic;
- Exercise Classification — mass-mover, isolator, peaker;
- Type of Grip — pronated, semi-pronated, supinated;
- Angle-of-application — compatibility-of-angle frequently taken into account.

Chest/Back
There is a wide variety of exercise combinations available with the chest/back different body
parts super-setting model. The considerations outlined above will be taken into account with the presented
combinations.
- Bench Press
- Bent-over Barbell Row
- Incline Bench Press
- T-bar Row
- Decline Bench Press
- Front Lat Pulldown
- Supine D.B. Press
- Machine Seated Row
- Pec-Deck
- Single-arm Cable Row
Note the various considerations as outlined in the opening remarks preceding the list of exercise
combinations. All combinations are structured to feature a same angle-of-approach with the exception
of the fifth combination where a vertical posture is applied for the chest and a bent-over posture
is applied for the back movements. Also note that all combinations feature mass-mover exercises,
again with the exception of the fifth combination which features an isolation exercise combination.

Biceps/Triceps
In our second example there are a wide range of possibilities available for the purposes of establishing
effective exercise combinations. Once again, the student would be advised to take into account
the considerations for program design as outlined in the explanation of considerations for exercise
grouping presented above.
- Barbell Curl
- Lying Triceps Extension
- Cambered-bar Curl
- V-bar Pressdown
- Machine Preacher Curl
- Triceps Kickback
- Cable Curl
- Reverse-grip Pressdown
- Alt. D.B. Curl
- Single-arm Reverse-grip Pressdown

Quadriceps/Hamstrings
The spectrum of exercise combinations for the quadriceps and hamstrings muscle groups is
much more restricted than the list of available combinations for the preceding Chest/Back and Biceps/
Triceps body part groupings. The restriction is founded mainly on the premise that it is not
advisable to super-set the power movements for the legs due to the high injury factor associated with
such practice. The Squat/Hack-squat exercise combination would be ill-advised as would the Hacksquat/
Front Squat combination. We might consider the power movement combination of Hacksquat/
Lying Leg Press to accentuate the quadriceps and hamstrings respectively but even this combination
must be applied with care or injuries can easily result.
- Seated Leg Extension
- Lying Leg Curl
- Alt. Leg Extension
- Standing Leg Curl
- Lying Leg Press

No Set Rules-of-approach
It should be noted that there are no set rules-of-application in super-setting. The general idea
would be to provide a variation in angles movement planes and directions and a different accentuation
upon the muscle through the different contraction types. Obviously the possible combinations
are vast. That is the beauty of the pursuit of weight-resistance training; individual preferences and
muscle responses will provide the direction. Students are encouraged to experiment with various
combinations in order to discover which particular protocols work for themselves.

Note of Caution
Super-setting requires energy, stamina, and most of all; intense concentration in order to provide
for the safe, efficient application of this highly-effective training approach. Work slowly and deliberately
through both sets of the super-set combination with strong neural-impulsing and slow speedof-
contraction movement applications in effort to achieve the greatest benefit.

Body Parts Not to Super-set
It should be noted, that the exercises for the lower back, and the “mass-mover” exercises would
not be employed as a lead in for a super-set application for the legs. As well, super-setting applications
would not be utilized for the exercises for the shoulders by beginning weight-training students
as the shoulders are extremely vulnerable to injury when under duress. More experienced trainees
may apply super-set applications to their shoulder training but only with highly-concentrated execution.

Shoulder Joint Weak and Muscles Easily Fatigued
Remember the shoulder joint is a weakly-constructed joint and the muscles of the shoulder are
not very strong and fatigue easily. Both of these considerations would indicate that a high-degree of
caution is required if super-setting applications are to be utilized in the student’s shoulder training
regime.

How to Apply Super-setting for Shoulders
If super-sets are to be utilized, two pressing movements should not be employed. A pressing
movement should be followed by a raises movement. In addition, the deltoid accentuation should be
altered. The trainee would perform one pressing movement (military press) for accentuation of the
front deltoid head and then follow with a light lateral raise movement to stimulate the medial deltoid
head or a bent-over lateral raise movement to emphasize the posterior deltoid head region.
It should be made clear however that even such precautionary measures such as those outlined
above still leave the trainee vulnerable to potential injury due to the fact that the shoulders will become
fatigued with the super-set application and injury risk is prevalent in the subsequent super-set
applications.

Triple-setting or Giant-setting
We do not want to confuse you right off the bat here with the terminology. Many (in fact most)
coaches and trainers refer to a triple set as (obviously) three exercise done in a row. Programs that
call for a four-exercises-in-succession package are called Giant Sets. Because it is felt that four exercises
in succession is too demanding for both mind and muscle, we do not include a four-set configuration
to the CORFIT program portfolio. As such, we have utilized the term Giant Set in reference
to a three-in-a-row exercise package. However, we open the door for you to experiment with a
four-in-a-row package in manner of providing opportunity for the training experience. With that said
however, we suggest you train light (and with abbreviated rep counts) in effort to garner the best results
and at the same time provide for a reduced injury-risk factor. We have not included the 4-
successive exercise Giant Sets here as we simply do not want to go into an area we feel we should not
tread. With that out of the way, we shall press on.

The concept behind super-setting is fundamentally repeated with the utilization of giant-setting.
However, giant-setting calls for three movements for the same muscle group to be performed rather
than two. The considerations for varied accentuation to be exerted upon the muscle in order to promote
muscle hypertrophy and stamina in creating a sharply-defined muscular structure remain consistent.
In addition, the premise of utilizing a varied attack upon the muscles is also repeated with
considerations for a variation of:
- Training Mode — free-weight, cable/plate-stack, variable-resistance;
- Type of Contraction — isotonic, isokinetic;
- Exercise Classification — mass-mover, isolator, peaker;
- Type of Grip — pronated, semi-pronated, supinated;
- Angle-of-application — compatibility-of-angle frequently taken into account.

Students should refer to the presented chart in the preceding section on super-setting in order to
re-establish the proper exercise selection. For purposes of outlining the approaches to take with respect
to giant-setting we shall present a working model for chest, triceps and biceps program schematics.

Working Models

Chest
- Incline Bench Press (Mass-Mover, Free-Weight)
- Supine Flye/Press (Isolator, Free-Weight )
- Pec Deck (Peaker, Variable-Resistance)
- Decline Bench Press (Mass-Mover, Free-Weight)
- Pec Deck (Peaker, Variable-Resistance)
- Supine Flye (Peaker, Free-Weight)

Note the variance in program design of the first model and the second model. The giant set
should include one mass-mover and two other movements either an isolator and peaker or two peakers.
You will note the movement variance provides for a different hand position and angle-of application
as well as a different exercise category and classification. These considerations should be addressed
throughout the giant-set program design.

Triceps
- Lying Triceps Extension (Mass-Mover, Free-Weight)
- Angle-Bar Pressdown (Isolator, Cable)
- Triceps kickback (Peaker, Free-Weight)
- Straight-Bar Pressdown (Mass-Mover, Cable)
- Dumbbell Extension (Isolator, Free-weight)
- Single-Arm Cable Extensions (Peaker, Cable)

You will note an absence of a variable-resistance movement in this model. This is due to the fact
that we have not included a variable-resistance triceps movement in the Additional Exercises list as
most fitness centers do not provide such a machine. If your facility has variable resistance machinery
for triceps training then you may want to include a variable resistance movement in the giant-set trio.

Biceps
- Barbell Curl (Mass-Mover, Free-Weight)
- Alternate Dumbbell Curl (Isolator, Free-Weight)
- Single-Arm Cable Curl (Peaker, Cable)
- Double-Arm Cable Curl (Mass-Mover, Cable)
- Preacher Curl Machine (Isolator, Variable-Resistance)
- Concentration Curl (Peaker, Free-Weight)

Negative Training (“Negatives”)
The concept of negative-training is to accentuate the eccentric contraction phase of the movement
in effort to promote muscle growth. Negative-training provides an effective manner in which
to promote strength and stamina increases in the stronger (40%) eccentric contraction phase of the
movement. Negative-training is seen as highly-beneficial in that the eccentric contraction phase of
the movement is frequently applied with less than optimum concentration by many aspiring trainees.
By focusing upon the often-overlooked eccentric contraction phase, the student is able to implement
a most effective training application into his/her regime.

Proper Application
Negative-training applications are best utilized with the aid of the training partner as they involve
the slow speed-of-contraction applications in the lowering of the weight. The approach to negatives
is one that sees the trainee escalate to a high-end set-load by virtue of pyramiding and then perform
three additional sets with the high-end set load by virtue of exaggerated slow-speed-of-contraction
applications in the negative (eccentric) phase of the movement. The movement application is applied
over a 7-10 second time span depending upon the exercise and the desired “negative” accentuation.
If the movement begins to move too quickly, the spotter can assist in slowing down the speed-of
contraction in the eccentric phase.

High-end Set Loading
Negative-training can also be utilized in providing for additional loading. In this application, the
trainee advances beyond the normal high-end-set load by virtue of spotter-assisted escalation to a
weight that is heavier than can be applied without spotting support. This is possible because of the
fact that muscle is stronger in the eccentric phase than it is in the concentric phase. The new plateau
is considered then a high-end set plus-load. The weight is lowered by the trainee with no assistance
from the spotter, and then the spotter would assist the trainee during the concentric phase of the
movement. It is essential that the trainee maintain proper form throughout the movement application
in order to reduce the risk of injury. Remember, despite being stronger in the eccentric contraction
phase of the lift an astonishing 80% of muscular-related injuries occur during this phase of the
movement application. The high injury rate would indicate that less than maximum concentration is
devoted to the eccentric contraction phase of the movement.

Negative-training Applied to Mass-movers
Generally negative-training is applied to the “mass-mover” exercises as the barbell applications allow
for a more readily-facilitated balance factor which provides a measure of reduced injury-risk. There
are certain “isolation” movements that can also be utilized for negative-training applications and they
can be incorporated into the student’s program following the initiation into negative-training. Movements
that would be utilized in negative-training applications are presented below.

Exercises to Be Utilized In Negative-training
- Legs — Leg Press (Horizontal or 45° Angle), Leg Extension, Leg Curl
- Chest — Bench Press (All Angles)
- Back — Pulldown (All Applications), Seated Row (All Applications)
- Shoulders — Military Press, Lateral Raise
- Triceps — Pressdowns (All Applications), Lying Extension
- Biceps — Barbell Curl
- Trapezius — Barbell Shrugs, Dumbbell Shrugs
- Calves — Standing Calf Raise, Donkey Calf Raise

Several other movements can be utilized in a negative-training application; however, it is suggested
that the “mass-mover” exercise inventory be utilized at the outset. The high-end set plus-load
negative-training application should not be used at this time. Isolation exercises can be used later for
negative-training applications. Examples of isolation exercises that can be applied are: Dumbbell
Chest Presses, Alternate Dumbbell Curl. The Alternate D.B. Curl movement is suggested in the latter
part of the program. The Dumbell Chest presses are considered too risky at this time and are left out
of the presented portfolio of negative-training movements. The D.B. Shoulder Press inventory is also
discarded and is not recommended due to the high-risk factory associated with the dumbbell shoulder
pressing movements.

Circuit Training: Analyzing the Pros and Cons
One of the most popular advents to appear on the fitness agenda of many erstwhile athletes was
that which was thought to produce a dual-pronged training benefit. Circuit training became the craze
of the eighties as many coaches and trainers thought that the application of a training concept that
was considered to be beneficial from both an aerobic and anaerobic perspective would prove to be
highly valuable for both aerobics athletes and weight-training enthusiasts alike.

The concept of circuit training is to have the athlete perform a series of exercises (the program
was usually designed to work the entire muscular system) without resting between exercises. The
workout regime would include a single set for each of the exercises selected in the program to be
performed without rest. The trainee was encouraged to move from one training station to another as
quickly as possible. This approach was taken to encourage the trainee to maintain an elevated heart
rate while working the entire muscular structure. It was proposed that by working the entire muscular
system, the trainee would gain the normally-attributed advantages associated with weight resistance
training while providing for additional benefits associated with aerobic capacity enhancement.

Trying to Kill Two Birds with One Stone
The problems associated with the concept of providing for a dual-pronged benefit are found in
the premise that while attempting to gain a double advantage, the reality is that the trainee is actually
reducing both benefits. That is, the application of trying to kill-two-birds-with-one-stone will actually
serve to only wound them both. For a true killer workout for each of aerobic and anaerobic training
applications it would be necessary to provide for a separate and distinct training application for each
training mode This approach would have the athlete applying an anaerobic training regime and an
aerobic training regime separately. With separate training utilized, the trainee would then be able to
realize the full potential of both anaerobic and aerobic training Why then, would anyone want to
yield the benefits of maximum aerobic and anaerobic training potential?

Enhanced Anaerobic and Aerobic Performance Proposed
The answer lies in the fact that many erstwhile coaches have their athletes working under the belief
that addressing the issue of providing for both anaerobic (strength gain) and aerobic (cardiovascular
fitness improvement) will provide the athlete with his/her optimum opportunity for enhanced
fitness level. Such is not the case as neither optimum strength nor maximum aerobic capacity enhancement
can be achieved with circuit training.

Insufficient Recovery Period
With the trainee moving rapidly from one station to another in haste dictates that insufficient
time is allotted to provide for optimal recovery before the next series of exercises is performed.
Without sufficient rest period allocation, anaerobic production is reduced. As well, by moving from
one body part to another there is insufficient preparation awarded in effort to promote the highest
intensity component for the all-important mind/muscle connection in the training. By not providing
for maximum levels of mind/muscle recruitment, the potential for anaerobic training benefit is lost!
In addition, without the maximal mind/muscle recruitment, the trainee is exposed to increased injury
potential.

Increased Injury Risk
With shortened rest period allotment, resulting in increased lactic-acid build-and with less oxygen
available and a fatigue factor already setting in, the trainee is exposed to increased injury potential! An
ally by design, the beneficial considerations for circuit training are exposed as more risk than reward
with regard to injury potential. With reference made to anaerobic training it can be easily seen that
muscle growth and development (and the resulting strength and power) will be greatly reduced as a
result of circuit training due to the inability of the trainee to provide sufficient rest and proper focus
upon the next exercise.

Reduced Aerobic Fitness Level Potential
The reduction in optimal fitness level enhancement can also be seen from an aerobic standpoint
with circuit training. Fleck et al offered that there was no significant evidence of aerobic benefit attributed
to circuit training. Other studies have shown that there might be a 4-8% cardio fitness improvement
as a result of circuit training but these figures pale in comparison to the suggested increase
in aerobic fitness as gained through task-specific aerobic (cardio) training. Figures here can
vary dramatically from a low of 15-20% (in general) gain to amazing numbers of several hundred
percentage points above previous cardio fitness levels!

Clearly, it would be advisable that the trainee focus on each training application in order to gain
the most out of each training venue.

Circuit Training Applications
The primary purpose of circuit training appears to be one that is centered upon improving one’s
aerobic fitness capacity first with an added rider of also improving one’s strength and power. Interestingly,
for those aerobic athletes who would otherwise not consider weight resistance training, the
circuit training application provides an application beyond that which was previously employed. In
this regard, the circuit application can be seen as an added benefit. However, when it is considered
that with proper direction and coaching, the aerobic athlete who is guided toward a distinct training
philosophy, would enjoy a major edge over the athlete who applies only a circuit training approach to
his/her training. That is he/she would train specifically with an aerobic regime and then apply an
anaerobic (weight resistance) training program. Task specific training would provide an advantage for
the athlete over his/her counterpart who utilizes a circuit training program into his/her regime. With
this point “hammered home” we shall now examine the various aspects of circuit training

Various Approaches Available
The basic approach to circuit training is to design a program that includes one exercise for each
body part and to complete a series. As one advances in their circuit training additional sets and Exercises
can be employed.

Other Circuit training applications actually include weight resistance training exercises that are
sprinkled in with cardio bouts of exercises such as a short (2-5 minutes) sprint on the bike between
additional circuit training applications. That is, the trainee would complete a set of exercises for
his/her circuit then right the bike and then come back for a second and/or third set. Many combinations
are obviously possible here. Another advent of circuit training would see the trainee performing
a series of exercise between weight training sets. For example between the bench press and the lat
pulldown exercises the trainee performs a series of lunges or jumping jacks or push-ups, etcetera.
Obviously the variance is potentially endless.

The weight training sets can be performed for any number of repetitions. Generally 15-20 reps
are employed for those sessions focussing on cardio accentuation in the weight training application
all the way down to 10 repetitions. More than 20 repetitions are not suggested as injuries can be invited
with lengthy (high rep-count) sets. (Although many coaches and athletes advocate the employment
of 25-30 reps in their circuit training program in order to add intensity to the circuit. Less than
10 reps sets are not generally used as this would be more suited for separate anaerobic (weight resistance
training applications).

Fundamental Premise of Circuit Training
The fundamental premise associated with circuit training is to provide for an elevated heart rate
throughout the training session. The key consideration of circuit training therefore can actually be
addressed without the trainee being forced to incur the normally associated evils of circuit training!
For example: It would be much more advisable for the trainee to perform a series of exercise on the
same body part with exactly the same exercise for three sets. The key here is that with a short rest
period the heart rate will stay elevated. The added benefit is that the trainee can focus on what
he/she is doing by main training a strong mind/muscle connection. Without having to switch training
areas and without having to reprocess the neural impulse signaling to other parts of the body, the
trainee can focus on the body part being worked before moving on the next exercise. This approach
would provide for the all-important heart rate elevation while providing for increased safety (by remaining
focused with a high degree of mind/muscle activity.

As well, an additional benefit would be seen in the fact that increased muscle hypertrophy can be
realized through this type of circuit training as opposed to the conventional application. By staying
on one body part, and remaining highly-focused, the athlete can employ higher intensity into the
weight training aspects of the circuit training application. The aerobic benefits would not be sacrificed
while the anaerobic benefit (muscle growth and development) would be greatly enhanced. Remember
however, that whenever a circuit training application is employed there is no avoiding the
fact that you are trying to kill two birds with one stone and that is never as effective as training your
sights on each target individually!

With that said there is one circuit training application that I often enjoy implementing into my
workout. (You see even if you are from the counter point side of the debate there is always a way to
get involved in one can be a beneficial approach to training. It is an effective measure for testing ourselves
on our general fitness level. It may not allow us to run faster or longer or to ride the bike or
apply out rowing workout any better. But you cannot say irrevocably -that it will not help at all. In
addition, from an intangible perspective (particularly if your workouts are getting stale or you have
trouble getting up for the workout) it can inject a major training boost psychologically as well as physiologically!

Safe, Effective and Fun Circuit Applications
If you truly want to test your ability to increase your heart rate while performing full bore weighttraining
applications try this one. It is safe and it is demanding (thus potentially highly beneficial). It is
also simple. You do not have to run all over the gym to do it!

Perform a series of back-to back applications of leg press and bench press. The leg press and
bench press combination was selected on the basis that both exercises involve all of the major muscles
of the lower and upper body. As such, they are demanding exercises that require a great amount
of oxygen! Start with a weight that you could perform 20 times and bang out 15 reps on leg press.
Then move to the bench press and do the same thing. This is done following an initiation warm-up
on both exercises. (Hopefully the two stations are close together in your gym so that you do not have
to run or you do not waste too much time getting to the next station.) The following set would have
the trainee adding a little weight. This added set can be viewed as the main stream set to be used
throughout the entire series of exercise. Once again many applications can be employed here.

In the beginning stages it would be advised that the trainee not attempt to add more weight for
the sets but to stay with a same-weight application throughout the routine. The routine can be established
as 5 sets all the way up to 10-12 or even 15 sets. One approach might be to perform a series of
five sets for three workouts and then build up to 8 sets for the workout. Then added groups of 5 sets
can be employed and then repeated three times for a total of 15 sets. Have fun—all of it can prove to
be beneficial. Remember, do not train this way at the exclusion of the standard leg and chest training
or you will suffer the pitfalls of circuit training as outlined throughout this report. This approach to
circuit training will provide for the desired elevated heart rate (you betcha!) and will allow for full
concentration on the exercises at hand. Interestingly, as outlined earlier it can be an effective motivator
for the athlete. Nothing brings out the best in us like a challenge. One that is sensible logical and
beneficial! It can be noted additional exercises can be thrown in to the mix. Perhaps a back exercise
could be added to the routine to hit both the muscles and the cardio vascular and cardio respiratory
systems system even harder!

Concentration
It is important to remember with this application that high concentration is required in all training
applications particularly during multiple set applications as seen with our version of the circuit.
The term circuit is used here in somewhat of a jesting as obviously it is not a circuit but the point
being made is that it is not the circuit that is important but the concept of applying an anaerobic
workout while main training an elevated heart rate. This can be actually best accomplished by emAdvanced
ploying those exercises that demand the greatest amount of oxygen. Therefore it is not the circuit
that is vital in circuit training, but rather, it is the factors related to oxygen uptake, delivery and subsequent
utilization during an anaerobic exercise that is of paramount concern!

Note: Please remember to apply full range-of-motion, and slow speed of contraction movement
applications throughout the workout. No hurried or herky-jerky applications here please!

Advanced Training – Phase II

Advanced Training — Phase II

Extended-sets Training

Extended-sets training offers the trainee an opportunity to increase stamina in the muscle with
an accompanying increase in muscle density which serves to provide for increases in overall muscle
strength. The component of muscle density offers a training-effect that lies between muscle size and
muscle definition. This is where the concept of the misuse of the term muscle hypertrophy can be
exemplified. Muscle density does not mean adding size or definition (per se) but it does provide for
an overall improvement (advancement) of what is often referred to as muscle integrity. That is; there
is experienced an increased dimension of depth, with an added component attached to the aesthetics
(appearance) of the musculature. Muscle density can also bring with it a component of stamina in
terms of working with heavier (although not the heaviest) loads.

For example if 10 reps are possible with a HESL then increases can be made with reference to
the rep count. If on the second and third sets of a three-set application, the trainee tires quickly, with
the result that the reps are reduced dramatically, the stamina component can allow for rep counts to
be maintained at a higher level in subsequent high end sets. It can also lead to increased rep-count
applications in the first set of the High-End-Set-Load, thus signifying that additional weight could
now be used to establish a new plateau for the High-End-Set-Load. Muscle stamina, then can be seen
as a very valuable training adaptation. Specific program applications can be implemented to address
more succinctly the component of stamina as opposed to allowing for it to happen by happenchance
(as a result of the general work applications).

Specific Application
The application of the Extended-Sets training is implemented to provide (once again) a component
of additional fiber recruitment. The concept of extending would suggest greater TUT and as
such a component of stamina would be provided which lends itself automatically for muscle hypertrophy
(counter to the proposed suggestion of what hypertrophy really means) from a density perspective.
The Extended-Sets concept allows for a unique approach that addresses the now established
Across-the-Board principle of the give-and-take syndrome of weight-resistance training. To explain;
you cannot simply ask your muscles to do more work; they must be nurtured into position through
training adaptation. The Extended-Sets training application sees the conventional set turned into a
continuous three-set application. The difference here is that the three sets are not done on the same
angle but rather at different angles.

Staying with the bench press exercise we know that the strongest angle is the Decline with the
Supine the next strongest with the Incline as the weakest angle-of-application. In order to perform an
Extended-Sets Bench Press schema the training program would call for the reverse order of angles to
be employed. That is; the trainee would begin with the weakest angle and move to the strongest; (Incline,
Supine, Decline) in one continuous or, Extended set. The added strength gained as a result of
the more opportune angle for strength as well as the additional fibers brought in. Note that most
training experts who advocate the Extended-Sets training application do so with a consistent-repcount
application; however, it is virtually impossible to be able to work at the HESL with the same
rep-count for all three sets. Therefore, under the CORFIT training approach we advocate a Descending-
Rep-Count application that sees at least one (and most often, two reps) being dropped from the
rep-count figure.

We have selected the 1-rep descent for the die-hards who may be reluctant to yield. Our thinking
here is that a reduction of two reps would not be applied with the result being that it would either be
too risky, or it just might be abandoned altogether (work with me here and let us see what we can
accomplish). Look for increased stamina and accompanying muscle density with this type of training
application. Again, it is a matter of give and take. Do not ask for the impossible, as injuries can become
a built-in evil. Recognize the added intensity factor and incorporate it into your thinking in order
to provide proper programming for you and your clients.

Do Not Confuse Advanced Training Applications
Extended sets training suggest a similar training mode for three anlges in a continous three set
application. This is in contrast to to the CORFIT triple set application in that the CORFIT triple
utilizes three different types of exercise (mass mover, isolator, peaker) and as well as training mode
(isotonic, Isokinetic, cable) and angle (incline, flat, decline).

The Extended-Sets training approach can be taken with other muscle groups obviously. Now,
one point to bring up again that is crucial is the one about confusing one advanced training application
with another! Recall, the Extended Sets application shown above saw the trainee working
through three different angles with a constant mode (Free-weight Mass Mover) application. There are
many variables that can be implemented into the Extended-Sets Advanced Training application.
However, it is vital that you do not begin to bring in a program that is really an example of a triple set
(also called a giant set) and not an example of an extended sets application. For example: let us consider
a workout for the Biceps. In the example presented below we see a schema that is not an extended
sets training model but rather an example of a triple set which of course is covered under the
triple set section covered in this chapter. The difference is found in the variance in training modes,
angles and classifications. This is not what the Extended-Sets training model looks like at all!

The Extended-Sets training application can be employed in different ways to include all muscle
groups. Put a few programs together and see how they pan out for you! Remember, as with all of the
advanced programs, utilize them for a short period of time; generally no more than three weeks otherwise
they might run stale (curbing growth and development or worse, they might push you into the
overtraining syndrome.

Rest-pause—or more accurately, Pause-rest
I encounter a problem with this suggested training approach from the “get-go” in that the name
itself would appear to be reversed. The rest-pause suggests a short rest but either it is to be considered
a rest or pause. To imply that it is actually both (which is fine then why don’t we simply name
it exactly what it is; a pause-type of rest or a Pause-Rest. Semantics aside (English 102 or is it 201; is
upstairs in room 101). There is more to the assessment involved in the name and more significantly
the approach to be taken with regards to the training concept.

To explain; The idea behind this approach is to complete a (HESL) set to failure and then rerack
the weight, wait 15 seconds and then continue the set. We are “splitting hairs” here with this
approach. The 15 seconds employed for the “pause” is really too long for a pause and somewhat too
short for a “rest” per se. I know that is what the premise behind the exercise is all about. The problem
though rests with the fact that we are re-racking the weight and then staring all-over again to
prepare for the actual lifting –lowering of the weight by getting the weights off the rack and into the
starting position. This activity tires the trainee out in that the energy of the muscles as well as the
energy-requiring focus of the mind to re-establish training position detracts from the sought-after
succinctly-applied taxation of the muscles as seen with the actual training application. I would prefer
to apply the “Pause-Rest” (you will forgive me) principle with an approach that sees the trainee maintaining
a (virtual) “ready position.” This is accomplished through the use of a training rack with the
proper placement of the pins to allow for a “Pause-for-the-Cause” strength-gaining training application.

With respect to the other consideration as suggested by the advocates of the deemed “Rest-
Pause” system is related to the length (say15 seconds rest or pause) of time. Fifteen seconds might be
considered too long therefore a reduced duration ranging from 4-7 seconds (depending on the specific
exercise) would be effective. In addition, the short pause-rest could be carried out with the
weight held in the fully extended concentric-contraction finish-position –with the added strengthgiving
component of three-joint support as in the bench press or shoulder press movements for example.
This could be a preferred application over the re-racking of the weight because of the extend
the contraction time (recall time under tension or TUT). The weight could also be maintained in the
fully-contracted eccentric-contraction finish position but this would be best served with the utilization
of the powered pin placements of the rack in manner of providing for the avoidance of undue
strain on the connective tissues of the muscles. The objective with the Pause-Rest regime is to provide
for increases muscle force with the considerations given to muscle stamina-strength. Obviously
added volumes (sets and or, reps) can be applied for sheer stamina but what is being sought here is
increasing the force of the muscle.

Pause-for-the-cause Application
The main approach to be taken with the “Pause-Rest” application involves the trainee completing
a given number of reps with a selected resistance and then pausing (either self-maintained or by
virtue of the pins as support). The set then continues for as many reps as possible. Obviously all of
these advanced training applications are performed with perfect form for reasons of safety and for
purposes of accurate evaluation of shear muscle strength. The recommendation here is to commence
with 1-3 Pause-Rest sets to begin you excursion into this training regime. Added sets 3-6 sets can be
added later with experience-related increases.

True Pause-rest Application
The following two tables are meant to be read from first from left-to-right and then from top-tobottom;
specifically, in the case of the first set in table below, one would perform 1 rep, rest for 5
seconds, perform 1 more rep, rest for 5 seconds, perform 1 more rep and then rest for 60 seconds—
the 60 second rest marks the conclusion of the first set.

Modified Pause-rest Application

The first thing that is necessary to explain here is that this modified Pause-Rest training application
is not to be confused with the Extended-Reps training application although it is easy to see why
I am concerned about this problematic that is the hallmark of the advanced training applications in
general; they all intersperse with regards to their ultimate training influences as well as their applications.
Obviously, by adding a pause and then a continuation the application here remains under the
domain of the pause –rest training; albeit modified from the Classic Pause-Rest training application.
Just as obvious however is the fact that the short pause and then continuation of the set suggests an
Extended Sets application is at work here.

You will see in the explanation of the Extended Sets advanced training application that the true
configuration of the extended-sets model would see a difference in angle and a continuation (extension)
of the first exercise that was performed with another exercise and then another exercise. This is
in contrast to adding (extending) extra reps to the existing set. In other words, the term Extended
Sets (thusly) means added sets without rest versus added reps to an existing set. Recall, the name of
the training application is Extended Sets Training, not Extended Reps training. In fact classic Extended
Sets training does not provide for a rep-count change as the approach taken is (Singles Only!)
Only our modified Extended Reps training model provides for rep-count alteration.

One to three Pause-Rest Set applications can be applied in effort to maintain focus in the muscle
and to avoid incorporating added joint-capsule and ligament and tendon duress during the application
of the movements. You will note the descending nature of the program. Incorporation of the
fatigue-factor dictates the reduced rep-count and the extended duration of the pause implemented
into this approach to the Pause-Rest training application The weight will remain consistent as this is
not to be confused (in any way) with a decline pyramid or straight “down-the-rack” training applications.
Once again to review; the following will happen; the reps per set will be reduced, the pause
time will be extended, and the subsequent (after-pause reps will be reduced as well). Note; some exercises
are, by design, more dangerous than others and an understanding of the risks involved is imperative
for the safe, efficient applications of this advanced training technique.

You can follow this mass-mover exercise up with a complimentary (or supporting) Isolation exercise.
An example here would be the supine (flat) dumbbell press exercise. However, you will want
to be careful here because of the balance considerations related to free-weight dumbbell training. I
would wait until you become versed in the Pause-Rest format of training before going overboard.

Obviously, there are a myriad of possibilities with all of the advanced training applications but
the basic premise associated with the necessary “give-and-take” proposition associated with weightresistance
training allows for a continuum basis to be put into effect. Have fun ands experiment with
them and add them to your own training repertoire; do not just simply follow my number.

Three-peat Advanced Training Routine
The idea behind the concept of the Three-Peat advanced training application is to bring into focus
the considerations surrounding the involvement of the stabilizer muscles. The incorporation of
the stabilizers into our thinking stems from a reduction-of-injury perspective. To explain; stabilizer
strength increases could be instrumental in reducing injury risk when training heavy. This made possible
because stabilizer-emphasis training allows for strength gaining potential to be realized by focusing
away from the joint and connective tissue and by hitting the mid-point of the muscle more succinctly.

The baseline operative of the Three-Peat training concept is to provide for stabilization emphasis
in the first of the three exercises that will be performed. The next exercise will be one that sees a reduction
in stabilizer activation and the third exercise in the de-emphasis of stabilization involvement
will see a virtual non-existent stabilizer involvement.

Classic Three-peat Training: Specific Application

The difference between the Classic Three-Peat training application and the Modified Three-Peat
training application models is seen from a number of variables. The first is to provide for a twomode
as well as three-angle approach to the schematic. As well, the sets are comprised of descending
rep-counts in order to accommodate the Give-and-Take concept that has been established. A small
concession goes a long way in securing the deal (re; safe, efficient training). Again, it would be a good
idea for you to secure a solid foundation of understanding of the concepts to consider the Classic
Versions of the Advanced Training applications (as are most-often presented) and then incorporate a
few modifications into the mix in effort to expand your knowledge.

Triple-double Training
In basketball if a player scores in double figures for points, rebounds and assists he, or she is said
to have completed the Triple-double; always a mark of an intense effort on the court. In borrowing
the concept and applying it to a weight-training model, we would establish a 5-10-20 reps schematic
in effort to get an added measure of intensity on the training floor. The way the 5-10-20 reps schematic
is set up is to provide for a three-pronged attack on the muscle. To explain; the 5-rep set is
done with a heavy (mass-mover exercise in effort to seek maximum strength-gaining potential. The
reps are now doubled with the second exercise which is an Isolation movement in effort to work the
stabilizer muscles and to increase size in the muscle which is best achieved through a 10-reps application.
The third exercise chosen is one from the peaker category and chosen in effort to provide for
muscle stamina with a high-reps-set application.

To review; the exercise schematic sees three exercise selected with a particular reference for
muscle activation and subsequent training effect in mind. Mass-mover, for 5 reps. Isolator for 10
reps and peaker for 20 reps. The program calls for three sets of each of these exercises and not to be
applied as a triple set but rather with a rest period between each of the sets. When the three exercises
have been completed (1 cycle) another cycle can be performed and then a third. Note that to begin
attempt 1-2 sets and then incorporate a third set the fourth time this training application is performed.
The program would look like this: In addition it might be wise to consider utilizing a descending
reps count application for all follow-up sets (particularly with reference made to the isolator
and peaker exercises.

The Triple-Double Advanced Training application can be set up for all body parts. Your challenge
now is to develop a program portfolio that will encourage you to apply this training approach
in manner of mixing it up! Obviously many possibilities exist with regards to exercise selection. Have
fun and enjoy the benefits as well. Remember, as is the case with all of the advanced training applications
they are most effective if they are utilized for a short (three weeks maximum) duration. Note; if
the triple-double is difficult to achieve you can drop the third set down to allow for a rep-schematic
that would be called (I suppose) a Triple-Single in that you escalate the rep count up from 5-10-15.
Like I was saying; many possibilities exist. It does not have to be carved in stone; everyone reacts a
little bit differently to imposed demands.

Helpful Hint: Do not attempt to train the entire body with the 5-10-20 routine. You should select
either the upper or lower body or one exercise for each of the upper and lower body workouts if
you are on a full-body regimen. If you are doing a split routine select one –two exercises from the
exercise inventory for the day to apply the 5-10-20 routine.

The 21 Club
Interestingly whenever I have ever heard a reference to 21s it was always (and I do mean always)
with regard to biceps training; and it was always with direct reference to the barbell curl exercise. I
often wondered why that was so. I am still puzzled by the fact that 21-training has been historically
established as the private domain of the biceps. If the premise is founded upon the foundation of
increasing intensity in the muscle, then the question that immediately arises is what is so unique
about the biceps. I would think we would expect the advantages of the 21 application to carry acrossthe-
board to all of the muscles of the body. The suggestion contained in this report is that the 21
Club should be opened up to a wider membership base than just the carrying-card members of the
Biceps 21-Club. In this report, a 21 training program offering will be provided for each of the muscles
of the body.

The concept behind the 21-training application is founded upon the objective to provide additional
intensity into the muscle by blasting the muscle past the point of the normally considered saturation,
(or fatigue) point. The specific application of the 21 training differs from that of merely applying
extra reps to a set. The 21 concept brings into focus the idea of training the muscle from specific
reference (contraction) points. To explain; Let us begin with the established barbell curl and work
our way forward from there. The 21 training application is considered to have a three-position
framework of reference. These include; 1, fully-extended (stretch) eccentric contraction finishposition
accentuation. 2, fully contracted concentric contraction finish-position accentuation. 3 A
complete bombing of the biceps through the entire movement range from the fully-extended
(stretch) eccentric-contraction finish-position to the fully-contracted concentric-contraction finishposition.

Each phase of the movement is performed for seven repetitions each. For the record while I can
certainly attest to the increased intensity factor attributed to the 21 concept I (strongly) disagree with
the recommendation for seven repetitions to be performed! The carved-in-stone 7-rep three-phase
package appears out of the Stonehenge age or at least it represents concrete-level (cement head)
thinking. The seven-reps dictate creates a double-edged sword in that the amount of weight to be
employed would have to be too light to be effective in the early going; Stage 1 (most predominantly)
as well as Stage 2 (secondarily). Thus two-thirds of the premise of the exercise has now been misspent.
The second problem exists with the fact that a third series of seven reps that is to be completed
through a full ROM application will prove (from almost to absolutely) impossible to perform! The
result is a cheating, sloppy movement application throughout the entire concentric and eccentric contraction
phases of the movement. What results, is a lessening of intensity rather than the desired increasing
of intensity.

The problem with the 7-reps application is that both physically, and psychologically, the trainee
is programmed for failure. The individual is focused on finishing the trilogy of stages and is in a rush.
In addition the muscles begin to suffer from lactic-acid overload. The result is poor mind-muscle
connection and resulting sloppy movement applications. In fact, the biceps rarely contract to any
degree. They are left virtually dormant as a result of quickly applied movements with a cradling effect
applied that sees the biceps protected from being over-worked or even worked at all! Once again, the
give-and-take syndrome must be applied here. If you are going to go for added intensity you really
need to know where to draw the line or the muscles will do it for you by shutting down –if not off! If
this is allowed to occur then the reasoning behind the premise is therefore shattered. Let us take a
good idea and modify it. The simple modification in mind is to reduce the rep-count for each phase
to 5 or perhaps even 4 reps following an increased experience level in manner of providing for added
resistance to be employed.

Curls-21 Traditional Application
Phase 1
The trainee begins the barbell curl exercise from the normally defined Starting Point. The bar is
brought upward (elbow-joint flexion) to the half-way point of the full ROM (90 degrees with the
lower arms held in a position that is parallel to the floor. The bar is then lowered (elbow-joint extension)
to the fully-extended finish position. This is to provide for stretch-position accentuation; as
such the emphasis here is on the eccentric contraction phase of the movement. This movement application
is done for a repeat of 7 reps.

Phase 2
The trainee contracts the bar to the 90 degrees Parallel-to-the-floor position and then concentrically
contracts (elbow-joint flexion) the bar to the fully-contracted concentric contraction finishposition.
The weight should be maintained at the Peak Position for a count of 1-2 seconds. It rarely
is of course, even with normally applied curls- let alone in the curl 21 exercise. The weight is then
lowered to the Stage 2 commencement point (90 degress) from the floor. The movement is repeated
7 times.

Phase 3
At the completion of the 7th rep (concentric contraction phase) the trainee then lowers the barbell
all the way down to the fully-extended (stretch) eccentric contraction finish-position. From this
point the bar is raised (elbow-joint flexion) to the fully-contracted concentric contraction finish position.
The contraction should be held for a 1-2 second count and then the bar lowered (elbow-joint
extension). This procedure is followed for seven repetitions. This entire three stage application is
considered 1 set of curl 21. With experience subsequent sets 2-3 can be added. More than three sets
would not be generally recommended.

Curls-21 Modified Application
With the Curl-21 (Modified) application two adjustments are made: 1, the previously-alluded-to
rep-count reduction schema. (4-5 reps) 2, A modification is made to the ROM of the movement application
in both Phase 1 and Phase 2. To explain; In the Classic or Standard Curl-21 exercise application,
Phase 1 will see the trainee first bringing the weight up to the 90o (parallel-to-the-floor)
finish-position and then lowering of the weight to the starting position. In Phase 2 of the Curl-21
exercise the trainee will first raise the bar from the parallel (90o) position to the top of the fullycontracted
concentric-contraction finish position. The bar is then lowered to the parallel-position
(90o) before it is raised again. In other words, the trainee is always working within the Sticking-Point
of the ROM. Beginning and ending at the precise starting point reduces the amount of intensity that
can truly be brought into the exercise.

Importance of Going Through the Sticking-point
In Phase 1 of the modified version of the Curl-21 exercise the trainee is instructed to concentrically-
contract the weight up to and through the Sticking-Point by a few degrees (approximately 5-8
degrees). Likewise in Phase 2 of the Curl-21 exercise, the trainee is instructed to eccentricallycontract
(lower) the weight down and through the 90 degree (Reverse) Sticking-Point position.
Again, the extended range would be between 5-8 degrees. Any more than this would virtually simulate
the normal (albeit somewhat shortened) movement application. Extending the movement application
through a greater (albeit small) range will incorporate additional fibers into the movement thus
providing for significant increased taxation upon the muscle. After all, this is what the concept of the
Curl-21 exercise is all about. Another interesting discovery attributed to the extended ROM Curl-21
movement application is that not only will the muscles be encouraged to work more but there will a
lessening of the duress placed on the connective tissue (particularly in that nagging attachment point
in the region of the lower biceps and the top of the forearms (radial-ulna joint) which is highly vulnerable
to aggravation.

Inflammation of the joint is commonplace with the curling exercises under normal training applications.
With reference made to the Curl-21 exercise, it is greatly escalated. There are also considerations
for increased fiber activity during the performance of Phase-2. To explain; in completing the
concentric contraction; along with the subsequent initiation of the eccentric contraction (in Phase-2)
the shoulders are brought into play. It is important to keep the wrists in the hyper-extended position
and to relax the shoulders in manner of providing for maximal contraction of the biceps. Normally,
with the Curl-21 application at the tope of Phase 2 (in both the concentric and eccentric contraction
phases) the shoulders are called upon to perform the brunt of the exercise load. As well there is a
tendency to curl the wrists during the completion of the Phase-1 segment eccentric contraction portion
of the movement and during the initiation of the concentric contraction portion of the movement.
In phase 3 of the Curl-21 movement application, technique is essentially something you hear
someone scream about on TV. That is about as close as you will get to addressing the requirement of
proper movement methodology. In other words, the Curl-21 exercise is supposed to be a training ally
for the purposes of gaining intensity when in reality it is generally a study in futility in that regard.

Plethora of Exercises to Choose From
As touched-upon earlier there are many exercises that can be addressed with the 21 3-phase
movement application. The suggestion here is to use single-joint exercises as opposed to multi-joint
exercises which are better served with conventional or previously discussed specialty (advanced) exercise
applications. For example the cable-crossover exercise would be favoured over the bench
press. However this is not necessarily the case in all movement selection. For example the shoulder
press is favoured over the cable-crossover for accentuation of the 21 approach. The cable-crossover
can be effective but the conventional application provides sufficient squeezing (contracting) of the
pecs. Much of this is a matter of choice based on feel.

Note as well, the training mode (re; free-weight, cable-plate stack, variable –resistance machine
training can also be implemented. Bear in mind the specific relationship each has with reference to
direct versus indirect effort and resistance associations. Experiment with the various choices and
draw up a well-rounded 21-Club exercise routine that will have you burning! Remember, you will not
be able to do the entire routine with a 21 approach. Select one exercise per body part and complete
1-3 sets before going to another exercise for the same muscle group. Another approach is to simply
move on to another muscle group immediately following the 21 exercise applications. Your pain level
will dictate your course of action.

Suggested Exercise Portfolio for Remaining Muscle Groups
Note for general movement applications for the correct performance of the 21-club training approach.
Perform all exercises with a three-phase configuration. That is Phase 1 Just beyond the first
50% of the movement range. Phase 2 second 50% of the movement range, Phase 3, 100% of the
movement range. This is true for both concentric and eccentric contraction phases of the movement
(whether pulling or pushing). It should be acknowledged from the start that there is not merely one
exercise that can be done for each muscle group. There are several choices available and trainees
should be encouraged to experiment in establishing the most effective 21-Club portfolios for themselves.
The presented exercises are merely suggestions as a good place to start.

Triceps: Standing Triceps Extension
Contrary to the often-prescribed partial (half) range movement applications for the triceps pressdown
exercise, the movement should be performed with a full ROM of the muscle. No half-way
measures are to be taken here. The concept -as outlined with the barbell curl exercise- is repeated
here with a reverse movement accentuation. I will not go into major explanations of the movement
other than that as we really do need to cover this quickly or you will never have time to get into the
gym. I did want to make that important distinction however as it is crucial to the fundamental issue
of full ROM training advantages.

Shoulders: Smith-machine Shoulder Press
The Smith-machine shoulder press exercise is selected for balance purposes as extended –type
shoulder training applications are potentially dangerous. The Smitty provides a balance factor as as a
tracking lane that allows for stability in the 21 application. The mass-mover aspect is applied here in
preference over the lateral raises or cable side lateral raise exercise because the Raises Group can exert
subtle duress on the ligaments and tendons of the shoulder.

Back: Front Pulldowns
The front pulldown is preferred here over the controversial rear lat pulldown exercise for safety
purposes (although we do allow for the conventionally-applied rear pulldown exercise to be included
in our exercise portfolio) as the stop-and-start aspect to 21 training can wreak havoc if concentration
is not at the fullest. Try this one and you will enjoy the deep burn and subsequent pump in an area
that most people find difficult to truly attack. This obviously can be done with a pronated-grip
(straight-bar) application. Again, the options are wide-spread as to grip and angle. The pronated-grip
application is suggested to provide for a strong incorporation of the latissimus dorsi into the movement.
The suggestions put forth in this thumbnail sketch are to provide a starting point of reference
to the introduction of the 21s training approach to muscle groups that may never have been taken
through it before.

Chest: Bench Press
The conventional (supine) bench press exercise is suggested as it provides for a stable base to
operate upon and allows for accentuation of the chest with an easily-facilitated range-of-motion consideration.
Also the three-joint support at the top of the lift and the safer flat (versus incline or decline
angles) provides added safety for the completion of the 21 advanced training application for the
chest. A smith machine or rack could be used as well. Later on, dumbbells could be the route-ofchoice
for your 21-Club chest training.

If you do choose to go with the cable-crossover exercise (despite my earlier-expressed concerns),
proceed with trepidation, as the shoulders could become exposed to undue stress. This is particularly
true at the top-end of the movement in both the concentric and eccentric phases where added exertion
is placed on the shoulders as well as the biceps tendon. Remember, the indirect relationship between
the effort and the resistance as characterized by cable training requires patience and full concentration
in order to effectively apply a consistent mind-muscle connection.

Quadriceps and Glutes: Lunge
The separation of the quadriceps and hamstrings region will be applied here as leg training 21s
can be potentially risky for the lower back (re; squat, leg press exercises). The knee-joint (or leg extension)
does not leave much room for the three-phase 21 application and as such will not be recommended.
Instead we have selected the lunge exercise. Now, we realize that the lunge movement
works the hamstrings and the gluteal muscles as well as the quads. However, the additional ROM
movement capability (increased with the utilization of an elevated platform) with which to apply the
21s (attributed to the lunge exercise over the thigh extension movement the lunge was selected. The
counter-balancing of the (slightly) reduced accentuation of the quadriceps with the full ROM benefit
of the lunge allows for a compensatory benefit that outweighsd the drawback. The ROM of the
lunge exercise allows for a readily-facilitated 3-phase 21-Club application. Balance will be a key aspect
here so make certain that you have something to hold onto (and that the area around you is clean) to
begin. Believe me; the 21-Club lunge application will leave your quads burning (see a specific application
below).

Hamstrings: Standing Leg-Curl
The standing knee-joint flexion exercise was selected over the lying leg curl (knee-joint flexion
exercise due to the risk factor associated with the lying leg curl exercise. The isolation concept of applying
a single-limb movement application versus a double-limb application is that there is less strain
imposed on the lower lumbar region of the back. With the focus on a three-phase training application,
there is a tendency to let the weight come down too quickly and a corresponding negative ramification
of jerking the weight upward too quickly without the benefit of proper neural impulse signalling.
The suggestion is to introduce the 21-Club leg training application with a single leg application.
It is performed with a more ideal angle-of-application component. The vertical posture does not
place the same stress upon the lower back as that experienced during the application of the doublelimbed
lying leg curl exercise. Of course the lying leg curl can be performed with a single-leg application
but despite that being the case the standing leg curl version is the recommended opening excursion
(see the specific application below).

Lunge: Specific Application
We have selected the lunge exercise for another reason as well. The movement application will
be altered so that the movement range will be taken from the working lever (leg) established at a 45o
angle from the upper body (or, one-half of the 180o true-vertical and the 90o parallel or horizontal
position of the upper leg. The sticking –point reference area to establish the partial range of the 21s
approach is pin-pointed at 50% angle between the extended leg position and the flexed 90o position.
The lunge will be conducted with a three-phase stage configuration; however, these phases will be
performed with a slight deviation from the norm. That is, the Phases will be conducted at the halfway
point in the generally applied movement range.

Phase 1
Begin the concentric contraction phase of the Phase 1 movement application by pressing with
the heels with a flat position of the foot on a staircase or secure raised platform. Press (push) upward
by concentrically contracting the drive-leg to a position that is just below above (5-8 degrees) the parallel
position of the knee. Lower slowly to the starting point; repeat for 6 reps.

Phase 2
Begin the concentric contraction phase of the Phase 2 portion of the movement by commencing
with the leg extended so that the knee is positioned just below (508 degrees) beyond the parallel (horizontal)
point. Press upward until the leg is in the fully-extended concentric contraction phase of the
movement.

Phase 3
Lower the body down by flexing at the knee so that the upper leg is just past the parallel position
with the floor and drive up through the entire range of motion to the fully-contracted concentric
contraction finish-position. .

Standing Leg Curl: Specific Application
The 21-Club standing leg curl exercise is performed with the following procedural guidelines;

Phase 1
Begin the concentric contraction from the extended (bottom position) and conclude with a leg
contracted just past the parallel position of the knee-joint.

Phase 2
Begin the concentric contraction with the leg positioned just below the parallel-to-the-knee position
and conclude the concentric contraction with the heel brought up to the glutes.

Phase 3
Begin at the fully-contracted concentric finish-position and lower the leg all the way down to the
fully-contracted (stretched) eccentric-contraction position.

As per the doctrines related to 21s training, repeat for 5 reps in each (phase) to complete the set.
Note; you will want to initiate slowly into this 21-Club movement by completing only one set for the
first few attempts. This is due to the fact that the hamstring muscle group tightens up quickly.
Strains, pulls, and tears of the region can occur easily and as such caution is required with this exercise.
Light weight, slow-speed-of-contraction movement applications are necessary with this one.

X-Reps (Extended-time Reps)
We have looked at several ways to increase the intensity of the workout. In this section we have
focused on the concept behind the generally-domained Forced Reps principle of training. Whether
through adding reps to the set with the help of a spotter or through the assistance of the Smith machine,
or the utilization of Rack-training, the idea behind forcing (face it, torturing) the muscle, into
new levels of fiber recruitment establishes the baseline of muscle hypertrophy. Additional measures
for increasing intensity have also been examined including the highly-heralded Negative Accentuation
training (negatives). Naturally, all of these approaches are implemented to meet the main goal
associated with blasting the heck out of our muscles; to gain size! Strength and definition are great as
well in obtaining the elusive superior physique. There are a plethora of schema that can lead to increased
intensity but there is one brilliant discovery that simply has not been met with widespread
awareness (rest aside acceptance). What lies in front of us is the most-overlooked training application
on the board; Static-Contraction.

Static-cling
You have heard of Static Cling, well Static-Contraction might be considered Static-Hold; as in
holding the rep. To explain; the term X-Reps represents another example of the semantics-related
problems associated with weight training. While X-Reps might suggest to you that X= extra thus
suggesting that X-Reps training means extra repetitions. This is not the case. X-reps refers to extending
the rep (as in holding the rep for an extended period of time). This approach to increasing the
intensity within the muscle is an interesting one from a scientific standpoint and a puzzling one from
a psychological perspective. The muscle response to extended-contraction time (with no movement)
is remarkable when compared to normally-applied (full ROM) movement applications. Studies (too
long to get into at length here) have showed that the hypertrophy of the muscles of the trainees using
static-contraction training was significantly more pronounced than that which was shown by the
study group that used traditional training methods! If you are like me you will say Madness in response
to the suggestion that a single-position training application would be more effective than
conventional training applications. Note; it is not known if continued static-hold training would conAdvanced
tinue to provide superior results to conventional training approaches, but it does give reason to consider
adding this new colour to your paint box.

Amazing (and Puzzling) Results
To illustrate the difference in Static-Contraction and conventional (full ROM training) one study
will be referenced; as presented by; (Holman S., Size-Surge 2, Peter Sisco & John Little (Static –
Contraction Training); 41 subjects following a 10-week bench press testing regime showed marked
strength increases (51.3% static-position strength) and 27.6% full ROM strength) using the Static-
Contraction training method. The results showed an amazing (virtual) 30% increase in strength in the
full range-movement applications following a 10-week program! The so-deemed amazing aspect to
this accomplishment is that no full range movement applications were implemented at any time during
the 10 weeks. Now that we have your attention let us examine the actual method behind the Static-
Contraction training madness.

Static-contraction Training: Specific Application
Unlike conventional training methods that feature a number of sets of a number of –full ROMreps,
the Static-Contraction training approach sees the trainee performing sets consisting of one repetition.
The difference is that 1-rep is held in position (fully-contracted concentric contraction
finish-position) an extended 15-20 up to approximately 30 seconds. These figures are established to
gain the most out of the concept of holding the position and avoiding injury risk from aiming too
high with respect to the Time- Under-Tension (TUT) consideration.

Approaches for Evaluation
In order to allow for the Static-Contraction training method to be effective it must be applied
with a succinct measuring system. All of the other advanced training approaches have to their credit a
framework of reference with respect to result evaluation. The Forced-Reps principle as applied by
virtue of spotter-assisted training may have more variance attached to it by nature. This seen because
of the unknown commodity aspect of just how much assistance was offered on a given day or given
set or even a given repetition by the spotter. Variables in the strength of the trainee on any given day
come into question as well but that is an attached rider of all training applications.

Phase 1
Establish the resistance that can be held in the fully-contracted finish position for 15 seconds.
The resistance selected will be based on known training levels based on experience. What can be held
for a given period of time (in this case 15 seconds) may not be precisely known. However, working
with the unknown variables in order to establish a framework of reference is a built-in proposition
for all of the advanced training applications. Return, (re-rack) the weight. Wait 1-2 minutes (wide
range here in manner of determining the strength and recovery capability of the muscle under this
new taxation.

Phase 2
Perform a second 1-rep set. Hold the contraction for another 15 second time limit. Wait 15
seconds longer than the first rest period and try to hold for another 15 second rep.

Phase 3
Repeat a 15 second Static-hold rep. This completes the first workout. Other exercises can be
brought in for the entire workout whatever regime is being applied.

The second workout using Static-Contraction the aim will now be to increase the contraction
time of the extended rep. using the same resistance as previous workout the extended time frame of
the rep should be anywhere from 1-3 seconds. Small increment increases in intensity is the hallmark
of all successful training methods and it is no different with Static-Contraction training. Avoid being
greedy and celebrate ANY increase in contraction time as a significant training effect. Mind you, it is
important to always aim at establishing a new plateau (extended contraction time) The next workout
you will maintain the Static-Contraction time to 2-3 seconds more (for one, or perhaps all of the
sets). In other words you will scaffold the training intensity. This approach will be used to extend the
time for the rep to 30 seconds. At which point, the resistance will be increased and the time of the
Static-contraction will be reduced back down to a starting point of 15-20 seconds (depending on how
the muscles respond to each of the potential starting points). The other variable in the program is to
see if you can add weight extend the holding pattern AND reduce the rest period between the 1-rep
sets! The suggestion here is to treat this advanced strength training application like all of the rest of
them; that is, utilize the get-in-get-out concept. This will allow you to avoid the adaptation saturationpoint
and the onset of staleness and subsequent over-training syndrome.

Note; we have outlined the static-hold position to be that of the fully-contracted concentric contraction
finish position. The static-hold can be applied at various points in the movement range for
variety. However, with that said I would utilize static-contraction at the (just before the absolute
finish-position of the eccentric contraction phase of the movement).

Ballistic Training
We have saved the best for last with our review of the advanced training applications with the
inclusion of so-called Ballistic Training. When we say saving the best for last it might very well just
mean that putting ballistic training ahead of anything else would be an error in judgement. It is crucial
that the trainee be well-versed in the rudiments of weight-resistance training applications before even
considering tempting ballistic applications. In other words; rookies need not apply! Ballistic training
should be reserved for not only experienced weight-training athletes, but for those unique individuals
who possess balance, and coordination fused together with an intricate timing mechanism that provides
for succinct movement applications. The concept behind ballistic training is to promote accelerated
strength for powerful explosive movement applications. Many of the exercises that are performed
with a ballistic approach are potentially highly-rewarding for increasing power. These same
ballistically-performed exercises can be extremely risky.

A brief overview of the concept of ballistic training (as it relates to powerlifting and weightlifting)
will be presented to open this section. A detailed analysis will not be provided as the ballistic-type
training (as applied to powerlifting and weightlifting) is a related form of ballistics but it is not what is
considered true ballistic training. To explain; almost everyone in the gym uses the concept of ballistics
when training. The use of downward force (gravity) adds momentum (as impetus to the subsequent
lifting phase of the exercise is widespread for all exercises. (This point is covered in detail in
the chapter devoted to the Differences in Eccentric and Concentric Contraction of this text). The
weight is (in essence) allowed to free-fall just before the conclusion of the eccentric contraction. In
this way the movement application is considered Ballistic. True Ballistic application is found in the
concept of projecting an object through space with force. The object being projected during weight
training applications (as witnessed in the eccentric contraction phase an exercise) is the body. The
weight itself is not being projected on its own. What this means is that true ballistic weight training
applications include the projecting of the weight into free space. The body can be allowed to free-fall
at the bottom of a movement (squats) in a ballistic-type application designed to increase power. The
body can also be projected into space (the weight at no time leaves the hands) during the application
of the jump-squat exercise for an explosion-type effect at the conclusion of the concentric contraction.
Again this is considered a Ballistic type of movement application but it is distinguished from
(True) Ballistic Training that sees the resistance leaving the possession of the trainee; (examples provided
below). The focus on this report then is to outline the considerations related to ballistic training
as it relates to the specific Advanced Training Application known as Ballistic Training which will
be offered following the initially-presented considerations under the umbrella term Explosive Training.

Many Divisions and many Applications for Ballistic Training
Ballistic training can mean a number of different things to different people. For example, One
athlete might see ballistic training to mean throwing the bar up and then catching it during the bench
press exercise (Smith machine here only please!); while another individual might approach ballistic
weight-training from a position that sees jump squats thrown into the program. Still other weight
training enthusiasts will regard ballistic training form a Powerlifting perspective. Examples here
would include the explosive lifts such as the Snatch and the Clean and Jerk exercises. The first involves
explosive coordinated synergy of effort on the raising of the bar from the floor to the overhead
(straight-arm –lockout- posture of the arms. The second involves a powerful pull of the bar
from the floor up into the completion of the first phase of the exercise (the clean) into a transition of
body adjustment and then the second phase of the exercise, the powerful thrusting (pressing) of the
bar overhead into the full lockout-position of the arms. The coordination of the upper trunk and the
legs is crucial in these lifts if they are to be successful and if the athlete is going to be able to avoid
injury.

Means-to-an-end versus End-in-itself
Ballistic training has a purpose in the weight-training game. This said true of those who are involved
in weight training as an end itself, such as that which is experienced by those who attempt to
get stronger with weights so that they will be able to lift heavier weights; simple logic to be sure. It is
also true that ballistic weight training holds a place of distinction as a major ally in preparing athletes
who use weight training as a means-to-an-end to improve their performances in their chosen sports.
Ballistic strength can be readily applied to virtually any and all sports. It should be acknowledged that
despite the appearance of simply being a matter of involvement of brawn in performing explosive
(complicated) movements there is much more to it than meets the eye. Explosive, Ballistic training
requires intricate synergy of mind and body and succinctly integrated body-part segment coordination.
In fact, there is so much that is taken for granted (and as a result so much is overlooked) in the
performance of power lifting movements that several books on the subject have been written.

Appreciation of Refinement of Movement Methodology
Much has changed from the days of simply grabbing the bar off the floor and firing it overhead
as best one could, to today where top-rated lifters apply highly-integrated technical application to
their movements. One such book by Harvey (2006), entitled Explosive Lifting for Sports, suggests
that weight-lifting exercising featuring explosive movement applications is more involved that what is
generally thought to be. He says; some detractors of weight-lifting say that top performance in the
sport is all about technique. This is simply not true; says Newton. Many technique differences as well
as mistakes occur even at the highest level of competition. The time to learn the intricacies of the
weight-lifting movements is in the early teens. Older athletes who have developed strength and power
have a very difficult time mastering the techniques of weight lifting. This statement says a lot about
the subtle nuances of what appears to be a brawn (not brain) proposition.

The involvement of high-level brain activity is required and as such there is a need to develop a
neural pathway (blueprint) in order to be able to train effectively and safely. This is precisely the reason
that the ballistic training method is reserved for EPOs (experienced players only). A word of caution
here however; often the length of time someone has done something has little or no bearing on
how well they will perform it. Some trainees just never get the hang of it (so-to speak) and as such
should refrain from the high risk associated with dangerous moves being applied with even more
dangerous practices! Neural application may not be there for some individuals as ballistic typetraining
depends on an intricate wiring mechanism of the person.

Important to Study Sound Scientific Perspective of Experts
When teaching the more demanding weightlifting and powerlifting movements it is necessary to
gain a deep understanding of the fundamental differences in the requirement associated with the
learning of the technique base for each exercise. We shall not go into the actual lessons but we will
offer one more quote from author Newton; Regardless of the approach taken to teaching the Snatch
and Clean and Jerk, (Whole Method, Part Method, or Whole-Part Method) all attempts to learn these
exercises should first be done with the use of a broom-stick. A beginner does no need the distraction
of an actual barbell while learning. This says two things about the involved techniques of ballistic
training; 1, it is more difficult than it looks, 2, it can be very dangerous. We will leave the weightlifting
and powerlifting area of consideration for ballistic training with the suggestion that before attempting
any exercises requiring ballistic movement applications it will first be necessary to learn the basic
weight training requirements. It takes a great deal of practice to transfer the different speed-ofmovement
requirements from standard (slow) movement applications of basic weight training to the
fast movement applications of explosive weight training.

Considerations for the recognized weightlifting exercises (Snatch, Clean and Jerk) and those exercises
deemed the official lifts of the powerlifting competitions (Squat, Bench Press, Deadlift) require
a unique attention-to-detail that is far too in-depth to outline here. We will not even be able to
offer a list of the derivative exercises of these recognized lifts (re; Jump-squats, Squat-cleans, Splitjerk,
to name only three in a long list). These exercises are best left for books that are devoted to the
explanations and technical illustrations related to proper movement methodology. You have heard of
the A-little-knowledge-is-a-dangerous-thing ideology and to offer an aborted (thumbnail sketch) of
the demanding lifts associated with weightlifting and powerlifting would be irresponsible on my part.
(You will be able to refer to the earlier-presented explanation of the relationship of terms relating to
the world of strength and power training outline). The suggestion here is to obtain the previouslyreferenced
outstanding text by Newton (2006) devoted to explosive training that offers a detailed
explanation and superlative action-sequenced photo illustrations.

A Cornerstone Summarization Presented by Explosive-training Expert
It is crucial to acknowledge the requirements of neural adaptation change. The muscles have to
be instructed to perform the movements correctly and the body has to adapt to the special coordination
that is required for these movements. Neural activity and coordination can only be developed by
repeating the exercise many times using proper form technique. Coordination not only makes it a
more efficient task allowing you to lift more, but it also conserves energy required for additional
training. The period of neural changes is also the time you are developing proper lifting techniques,
increasing your lifting ability, and decreasing the possibility of injury. (Groves, 2000)

How is it applied?
Ballistic training is seen as the most explosive form of training that provides a stress factor on
the muscles that is far different than any other approach. Of course with that said, there is always a
transfer factor (benefit) that sees one training application (as it relates to the ultimate goal) leading to
the success of another. Ballistic training then , would be seen a s providing a directly-related training
ground for the ultimate explosion requiring force for enhanced capability in the areas of powerlifting.
Moving a load is a measurement of strength, moving that same load through a distance (muscle
ROM) at a faster rate provides a measurement of the power capability of the athlete. Power and
strength are considered inter-related in that when one is developed it can lead to the development of
the other. However, even with that being the case, (no argument here as to the logic found in that
premise) there is still the matter of training specificity to address. In other words, if you are seeking
to increase power specific training applications need to be applied in order to accentuate the specific
training effect being sought. The concept of specificity is true across-the-board but it is especially
true when consideration is given to powerlifting. The referred-to specificity relates not only to fiber
recruitment but perhaps even more pronouncedly with respect to the neural adaptation response to
weight-resistance training (in general) and with regards to explosive training in particular.

Acceleration
The major impetus of ballistic training is to provide a neural package that allows for highintensity
motor-unit firing required in explosive training. In utilizing ballistic movements and the accompanying
neural responses, athletes can increase their performance at all levels and in all areas of
athletics. The neural application does not just allow for the movement but it provides for the succinct
timing mechanism of the thought processing that lead to smooth zone- to- zone transition of
power within the ROM of the muscle and within body segment transition leading to highlycoordinated
movement applications. It is the wiring that separates those that should utilize ballistic
training in their training programs and those that should not. Asking the body to accelerate a weight
through space when the coordination is simply not there is asking for the impossible with reference
made to safe, efficient training. The fundamental concept associated with ballistic training is called
acceleration. The ability to accelerate (and to maintain acceleration as long as possible and to then
subsequently hold the arrived-at peak performance level is a matter of well-rounded skill. Working on
acceleration then is seen as a valuable weapon for any athlete to have; especially a strength-power
athlete. It has been determined that one the most effective way to work on acceleration is to work
with accelerated-oriented training applications. (See training specificity, above). The most effective
training application specifically-related to acceleration is deemed to be Ballistic training.

Turning the Tables: Reversing the Gravitational Field
During the performance of the concentric contraction during a free-weight movement (when directly
opposing gravity; as opposed to the indirect opposition to gravity as seen with a pushing
downward movement as when working on a cable-plate-stack machine) gravity exerts opposing force
to the movement. We combat this force with a force that is greater than gravity (one of the Laws of
Newton) in effort to move the load. Let us use the Bench Press exercise for our analysis. In manner
of moving the load we must accelerate the weight through the force opposing the movement. However,
once through the initial phase (approximately one third) of the movement gravity plays a
stronger role in phases two and three (last two-thirds of the movement). Obviously, if this phenomenon
did not occur the weight would be projected to infinity. (Detractors to the concept of infinity
please get in line). If gravity did not provide for this deceleration of the weight we would either be
taken with it or we simply would not be able to hold on to it. By utilizing the concept of ballistic
training, the trainee can provide for a longer acceleration phase of the movement. In fact, the entire
movement could be considered an acceleration phase as the neural input is such so as to allow for an
acceleration of the weight through the ROM of the muscle. You might even add to the point of extended
acceleration with the suggestion that the provision of acceleration extends even beyond the
entire ROM of the movement.

Extending the Acceleration Point
This is made possible through the phenomenon of neural impulse activity being able to extend
the transference of energy to such a degree as to extend the energy field beyond the normallyconceived
limitations. To explain; Let us examine the globally applied rudiments of the Bench Press
Exercise (Caution! Smith-Machine only here please). When the bar is accelerated upward and
through the sticking-point and then all the way through the ROM, (with the idea in mind) to release
the bar from the grip (project the resistance into space) the neural input is different in that the thinking
is now not to slow-down, but to speed-up! As the resistance is raised to the fully-extended finishposition
of the concentric contraction phase of the movement (lift) the resistance is blasted upward
and released with an explosive thrusting action. With this thrusting application, the resistance is projected
into the air with great acceleration. In this way, the acceleration of the movement is extended
not only through the entire range of motion of the lift but even to a point that is beyond the ROM!
Once the bar leaves the hands gravitational force comes strongly into play but only after the bar has
been extended beyond the ROM. If we think about this for a minute or two, the realization that
something different is happening here will manifest itself. What is different is pretty drastic, and even
more so with respect to the neural adaptation that is taking place. What (essentially) takes place with
the Ballistic Training application is that there is an applied extension of the normally-thought-of acceleration
zone.

Extending the Energy Force Exemplified with Martial Arts
This concept of extending the energy field-of-force is seen with the martial arts component of
striking through an opponent rather that striking at an opponent. In other words, the strike force is
extending past the strike target. The strike is not directed to and stopped at the intended target but
rather it is delivered with the thought processing that sees a visualized target beyond the point of the
actual target. This allows for the blow to be delivered with greater force because the striker is not
thinking with a limitation put on the slowing down (virtually subconsciously) at the strike target. By
focussing beyond the target the blow is administered with far greater velocity and accompanying
force as the acceleration of the movement is extended beyond the considered normal movement
range but the normally considered neurally-involved range of thought as well.

Staying with the martial arts and the premise of extending the energy force we can look at the
exercise of multiple-resistive target breaking (boards, cement blocks) In this circumstance the energy
field is extended through a conducting system. The blow is delivered with a factor of momentum
(mass x velocity) at the center-point. The thinking is that a target removed from the immediate striking
zone will be broken as an indirect reaction to the delivered force. Indirect, in this case means that
the blow was delivered to the first block and the energy was driven right through the first block and
then into the second and then third and so on through the stack. Many people explain this as one
block being used to brak the other one as in the Domino Effect. This is not accurately assessed, as it
is not merely the action of one breaking block breaking another it is the energy force that travels
through one block and then the other that provides for the power to break through the stack. The
blow is delivered with a specific 3enrgy level application one that comes from experience and the
confidence that has been built up over time. No one starts with 15 blocks of cement and blasts hisher
way through it. The concept of neural adaptation plays a key role in being able to provide for
such a phenomenon to occur.

Extended Acceleration and Transference of Energy
This difference in the thought process represents a complete reversal of form (methodology that
is initiated by neural factors that have encompassed the rudimentary differences in the two approaches.
By adjusting the gears in the mechanism, the neural adaptation to the task at hand allows for a
different accentuation to be placed on the movement application. The demand is different and therefore
the task requirement involves adjusted thinking (impulsing). This neural adaptation and subsequent
response of the muscle fibers (as well as the coordinated effort of the components of the
body involved in the movement) allows for a specific training effect. For instance, the involved
muscles, principally the chest, but obviously with the assistance of the muscles of the shoulders, as
well as the triceps; along with the stabilization factor of the body against the bench during the acceleration
of the resistance requires a different mind-set. This mind set-set establishes the re-wiring or
what might be thought of as Extended-Wiring of the system to include all of the encompassing features
related to ballistic movement applications.

Fundamental Pattern Hold Consistent
The effects experienced with Ballistic Training are repeated from the associated premise of velocity
associated with the acceleration training examples outlined in the references to martial arts
training. There is a great increase in power development with Ballistic Training. However, recall,
training specificity dictates training effect. There is a double-edged sword connected to this basic
principle. This suggests that there is (remember) good-news bad news component at work in all
training applications. The good news is that a particular training approach that accentuates a component
of the overall training goal can be an effective ally in the effort to improve that component. On
the dark side of the moon however is the fact that the same scientific premise carries with it the dictate
that if you focus solely on one aspect of training (in this case acceleration, in effort to increase
velocity, in manner to achieve ultimate power will work against that objective if the other components
of the objective are abandoned.

It is important then to apply all portions of the equation at all times (if, albeit certain components
are emphasized over another for a pre-determined schedule of events). In other words, if acceleration
is approached with a 100% applied schedule without the considerations for strength training
(with resistance-accentuated training) then it would acceleration emphasis only would obviously
prove to be counter productive to the proposed strength-gain objective. If you constantly approach
resistance training with little or no, regard to the amount of resistance but only from a perspective
that speaks to the notion of moving said resistance as quickly as possible, associated strength component
of power cannot possibly be realized. One-dimensional training approaches are never as effective
as multiple applications (even within the same sports discipline) whether the goal be strength,
power or speed or agility, balance, and quickness for cross-training considerations for athletes from a
variety of sports. Once again, the concept of assessing the whether a training application is better or
worse than something else, must be evaluated from a position of global-good and not from a singular
view. This offers one explanation of why nothing works forever and that there is a need for a built-in
crystal ball to know precisely when to get in and when to get out of a particular training approach.
This comes with experience of course. However, the concept of regularly-scheduled preprogrammed
scaffolding applications can be utilized to optimal advantage.

We have seen this with the Eric Broser training models (as outlined earlier) and the Now-famous
West Side Barbell Training models to be analyzed later in this report.

Ballistic Training and Fast Twitch Fibers
It has been suggested that Ballistic Training elicits more fast-twitch fiber recruitment. Following
the pattern of what we know about fast-twitch fibers we can conclude that any incorporation of increased
emphasis upon the fast-twitch fibers is that an ensuing increase in strength would be the expectant
result. The recruitment of the fast-twitch fibers comes about as a result of the speed of contraction
factor that comes into play under the Ballistic Training approach. The muscles must react
quickly to the forces imposed upon them and as a result they develop more force. This is important
in Ballistic Training where the muscles must contract swiftly in order to produce extreme force in a
very limited period of time. Transferring this benefit over to the Heavy Lifts such as working with
maximum resistance during the Bench Press, Deadlift, and Squat exercises it is easy to see that the
ballistic work can produce startling improvements in several areas. The increased frequency (faster)
and improved synchronization (close-firing) of the fast-twitch fibers as manifested during the Ballistic
Training applications will be of tremendous benefit under conditions of maximum-resistance
training.

We have made reference to the Smith-machine bench press exercise as an exercise of choice for
ballistic training in that it is safe. The columns provide a track for the resistance to run on. Imagine
the potential problems associated with a free-weight barbell ballistic bench press application;
hmm… Another exercise that receives a lot of play form Ballistic Training standpoint is the (Smithmachine)
Jump-Squat exercise. You can apply the same reasoning as above-mentioned for the Bench
Press exercise). Another reason the Smith-machine is recommended is for the smoothness of the
feeling involved with the counterbalancing that is available that allows for a fluid release of the
weight and then a recapturing of it.

To explain; When the weight is thrown from the hands at the top of the lift, the subsequent returning
action of the weight will be coming down with greater force than is the norm. It is important
to re-grasp the bar early in its descent. The earlier- rather-than- later philosophy will become immediately
apparent to the individual who waits too long before taking control of the resistance in the
eccentric contraction phase. A good approach to the Bench Press exercise (Smith-machine application)
is to practice releasing the bar before getting the maximum extreme of ROM distance (at the
top of the lift). Release the bar just after the sticking –point phase been cleared to ensure that a ballistic
application that is strong (but not to the extreme) has been made. Be ready to accept the returning
bar early in the descent. The suggestion here is to retake control of the bar just above the stickingpoint
during the early stages of learning this movement) in manner of avoiding having the bar pick
up too much momentum on its descent.

Too much momentum (mass x velocity) in coming down might be a burden that too quick and
forceful for the muscles to handle properly. The result is a jarring affect on the shoulder joint and a
straining (almost tearing) effect on the ligaments and tendons of the region. You should be able to
cradle the bar coming down in manner of cushioning the blow -as it were- of the returning weight.
Once you get the hang of this approach you can then extend the return distance to include a partial
area of the reverse sticking point that is you can allow the weight to enter the sticking-point zone
before cushioning its return Remember. It is a cradling of the bar that is required; not a stabbing or
stiff-armed approach to stopping the bar in its tracks approach that is put into play here. With a little
practice you should be able to do from the top of the lift. Remember though, the higher the bar is
extended the more you have to consider the difficulty factor regaining proper control of it. This concept
is (obviously) true of all of the ballistic training applications. There are many more ballistic training
exercise applications but for purposes of space control we have selected just the Bench Press exercise
for our analysis of the basic premise of Ballistic Training. You will be ready to explode faster to
a higher level in the ROM before releasing at the top of the lift.

Establishing Across-the-board Guideline of Resistance
It has been suggested that regardless of the exercise, Ballistic Training should be performed with
a resistance that represents 30-40% of the 1RM capability of that individual (Stoppani, 2006). It is my
recommendation that 40-45% (approximately) of the high-end set load (based on a 6-rep HESL
model) be used here at the beginning. I might be guilty of splitting-hairs here but increases can be
made along the way in accordance with strength and efficiency (skill-level) attainment. It is better to
utilize the err-on-the-side-of-caution adage with this potentially harmful advanced training concept (if
in fact, adjusting the protocol here is in fact, an error).

It is also suggested that 3-5 reps be performed in the Ballistic Training models in manner of providing
for maximum effort on all repetitions. It is important to prevent fatigue from creeping in as
this will defeat the purpose of the exercise. In a addition, the concept of fatigue and its potentially
harmful effects is magnified under the Ballistic Training model.

In manner of providing for a safeguard against injury a recommended longer rest time (3-4 minutes)
be implemented (Stoppani, 2006). (Note; not as long a rest period is required with the lighter
weight and the restricted blasting of the neophyte ballistic training performance).