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!

Calf Training Intro

Calf Training

Posterior Region
Perhaps the most overlooked exercises in the entire weight-resistance training inventory are
those movements designed to work the muscles of the calves. How many times have you seen great
bodybuilding structures ruined by a lack of well-developed calves? Good calves are necessary if physique
symmetry is to be accomplished, yet many trainees view calf-training as a nuisance, as something
that gets in the way of “real” training.

Calf-training should be treated with the same importance that is reserved for the other body
parts. No serious trainee would think of throwing in a chest workout whenever he thought that he
had enough energy, nor would he put in a shoulder routine when he thought that “it was probably
about time”.

How is it then that so many weight-resistance trainees treat the calves with such little respect? It
is even more puzzling when it is considered that diamond-shaped calves are the envy of every trainee
from neophyte to professional.

Some people offer the view that the calves get a workout every day, while we are walking around.
Sure, and my triceps work as I open doors, and my biceps when I drink my juice, and my forearms
when I cut my steak. If the calves were receiving proper attention via our daily activities, why is it
then that only the diligent trainers, (the ones who attack their calves with the same level of intensity
as their other body parts), are able to illustrate impressive calve development.

Location and Function
The area of the posterior region of the calves is
comprised of two main muscle sections; the gastrocnemius
and the soleus muscles. The gastrocnemius muscle
is the large muscle which forms the major portion of the
back of the calves. The soleus muscle is somewhat wider
and lies beneath the gastrocnemius, winding to the front
of the lower leg providing the calf region with frontal
width and girth.

Gastrocnemius (A)
Location
The gastrocnemius is comprised of two heads
(medial and lateral) in equal combination and originates
on the medial and lateral condyle of the femur of the
upper leg and attach to the calcaneus (heel bone) via the
Achilles tendon.

Function
Due to their connections to the femur the gastrocnemius
are involved in knee-joint action and are activated
during plantar flexion of the ankle.

Soleus (B)
Location
Beneath the heads of the gastrocnemius rests the soleus
muscle which arises from the proximal end of the
tibia and head of the fibia bones of the lower leg.

Function
Because of their attachment to the lower leg, the soleus
muscles are only involved in plantar flexion of the
ankle joint (concentric contraction phase), and are not
involved in any actions involving the knee joint.
There are several other muscles that comprise the
posterior region of the calves but for purposes of expedience
we shall rest our investigation of the area with the
gastrocnemius and soleus muscles. The mass-mover exercises
(standing calf raise, donkey calf raise) would ac-
centuate both the gastrocnemius and the soleus muscles. The seated calf raise exercise would accentuate
the soleus muscle.

Muscle Activation
Whenever we think of lower calf training we almost automatically think of training the posterior
region of the lower legs. The muscles of the posterior lower leg can provide more contractive power
per square centimeter than any other muscle in the entire human muscular system. The poster lower
leg is comprised mainly of the powerful gastrocnemius muscles that are supported by the less prominent,
but highly efficient soleus muscle.
Three basic movements will be presented for the posterior lower leg:

- Standing calf (heel) raise;
- Donkey calf (heel) raise;
- Seated calf (heel) raise.

- The standing calf raise allows for major loading providing for accentuated training of the posterior
lower leg. It should be noted, however, that caution should be utilized here as, frequently,
trainees are exposed to high injury risk potential to the knees, Achilles tendon, and lower back
due to improper weight selection.

The donkey calf raise exercise also allows for heavy loading but once again, caution should be
applied in order to alleviate the high injury risk (particularly to the lower back) associated with this
exercise (note: the partner-assisted donkey calf raise exercise carries with it significant injury risk and,
as such, extreme caution is required to once again reduce the injury risk. The specifics will be outlined
in detail in the appropriate section in this chapter).
The seated calf (heel) raise allows for a different accentuation to be placed upon the lower legs as
this movement also encourages an increased involvement of the anterior portion of the calves due to
the 90° angle that is formed between the upper and lower legs.

Leg Press Exercises

Leg Press Exercises

We may very well have saved the best for last with regards to the leg exercise inventory with the
addition of the leg press movements. The leg press exercise provides a marvelous opportunity for the
safe and efficient power training for the legs. The leg press movement allows for maximum loading
while significantly reducing the potential injury-risk associated with the squat movements. The major
benefit associated with the leg press exercise inventory is that the trainee does not have to support
maximum loading while in the standing position which presents high risk of both internal and external
injury potential.

Reduced Injury-Risk
The risk of external injury is significantly reduced in the 45° angle leg press and inverted (vertical),
leg press exercises, and is limited in the horizontal leg press movement. (I have never heard of
anyone being injured in the performance of the horizontal leg press exercise. It should be stressed
however that the rudiments of proper exercise execution need to be adhered to in order to provide
for the safe utilization of this effective exercise). The burden of supporting the load is assumed by
the legs with the back in a stabilized position in the 45° angle, and inverted leg press applications.
The lying leg press movement provides for the movement to be completed without the necessity of
working directly against gravity. (While the plate stack is driven upward, the movement application is
in the horizontal plane and thus is not considered as directly opposing gravity. where movement of
the resistance does not have to be taken directly).

Proper Execution Required
While the leg press movement is much safer than the squat movement, injuries are still a factor
to be considered. Remember, the press is considered a power movement and as such, heavy resistance
is generally employed. Whenever heavy weight is being used, the risk of injury cannot be overlooked.
While the correct application of the leg press movements can significantly reduce injury risk,
incorrect execution can induce serious injury. The beginning weight-training student would be welladvised
to learn the rudiments of correct movement methodology in order to provide for the safe,
efficient utilization of the highly-beneficial leg press exercise.

Essentially, there are three basic movement applications within the leg press exercise inventory.
Each of the exercise applications carries a global methodology while at the same time demanding
specific consideration. We shall outline the basic requirements associated with the leg press movement
and then provide essential movement components specific to each variation.

The first aspect to be considered when determining the proper movement methodology of the
leg press exercise is the comparison of exercise execution between the squat and the leg press
movement action. With the squat movement, the platform (floor) remains stabilized while the body
is moved through space. With the leg press exercise the body (upper portion) remains stabilized
while the feet drive the platform through space.

Horizontal Leg Press
We shall begin with the lying leg press as this exercise most closely resembles the squat exercise.
The greatest benefit attributed to the lying leg press is that the movement can be applied in the desired
90° angle. You will recall that the importance of applying the movement as close to 90° as possible
was seen as a vital consideration when evaluating the execution of the squatting movement.
Achieving a 90° angle of execution in the squat while possible is certainly difficult. The lying leg press
movement allows for the difficult-to-achieve 90° angle as the movement is applied in a horizontal
plane with the body positioned in the horizontal position.

Considerations for Foot Placements
The feet should be placed at shoulder-width or slightly-wider-than-shoulder width distance with
the toes pointed outward at about a 45° angle in providing for the basic anatomical position (in the
horizontal). Shoulder-width and slightly-wider-than-shoulder-width foot placements allows for full
range-of-motion applications. Wider foot placements reduce the range-of-motion of the movement
application. The negative aspect of narrow foot placements is that they exert greater pressure on the
lower spine which often leads to injury.

Proper Location Essential
You will want to make certain that
the feet are placed at the proper height
in effort to provide the most advantageous
position of the body to effectively
apply accentuation of the powerful
muscles that comprise the hip area.
Several foot positions are possible with
the lying leg press movement: a heelsout
position can be applied to accentuate
the outside portion of the thighs,
a straight ahead application is often
used to hit the middle of the thighs and
a heels-in position provides emphasis to
the inner region of the thighs.

90° Angle Possible
The lying leg press affords the trainee
with an opportunity to apply a 90°
angle-of- application and as such the
proper placement of the feet allows for
the accentuation of the desired muscular
areas. The lying leg press movement
allows for the feet to be positioned further
away from the body than in the
squatting movement. The advantage of
having the feet placed away from the body (in this case high up on the foot platform) is that it allows
for the movement emphasis to be applied via actions of hip-joint flexion and extension. The exertion
of the hip-joint provides for the accentuation of the powerful hamstring and gluteal muscle groups.
If the feet are placed too low on the platform the emphasis of the movement will be applied via
knee-joint flexion and extension. The emphasis of the movement will now be applied almost entirely
by the quadriceps.

Avoidance of Toe-Emphasis
An additional consideration is that higher foot placements facilitate the emphasis of the movement
to be applied with the rear portion of the feet while lower foot placements encourage the trainee
to apply pressure with the toes. Significantly, toe applications do little to activate the powerful
muscles of the region of the hips and instead, place heavy emphasis on the knee-joint which increases
the risk of injury and severely curbs the effectiveness of the exercise.

While it appears to be easier to move heavier loads with the toes-application, it should be noted
that when the exertion is applied with the toes, the resistance is being supported by the vulnerable
knee-joint and little effort is being applied by the powerful muscles of the hip-joint. This establishes a
high-injury risk factor and greatly reduces the effectiveness of the exercise.

Summary of Correct Exercise Execution
- Assume a horizontal position on the bed with the feet placed in the desired shoulder-width or,
slightly-wider-than-shoulder-width distance and the feet positioned at a 45° angle away from the
body. Place the shoulders snugly into the shoulder harness with the head in contact with the bed.
- Slowly initiate the eccentric contraction phase of the movement by utilizing knee and hip flexion.
Remember to draw the legs up with the knee and thighs aligned in order to accentuate the muscles
of the thighs. There is a tendency to draw the legs up with the knees held out to the sides.
The knees-out position accentuates the exertion of the movement to be felt in the knee joint.
Particularly vulnerable with this action is the medial cruciate ligament which can easily become
stretched due to the extreme pressure that is being applied to the inner portion of the knees.
Keeping the entire surface of the soles of the feet will encourage the desired knee-thigh alignment.
- Draw the legs up through the entire ROM of the hips while making certain to keep the upper
torso (and this includes the area of the lower back) throughout the movement application. There
is a tendency to raise up off the bed with the lower back at the completion of the eccentric contraction
in effort to apply leverage .into the subsequent concentric contraction phase of the
movement. Lifting the hips off the bed induces a rounding of the spine action which exposes the
lower back to injury-risk due to the fact that the force vector is now directly in line with the highly-
vulnerable lower lumbar region. Pause for one or two counts before initiating the concentric
contraction phase of the movement.
- Initiate the concentric contraction phase by driving slowly with the rear portion of the feet. Remember
to keep the entire soles of the feet in contact with the foot platform. Maintaining contact
with the entire region of the soles of the feet serves two purposes.

- It allows for the accentuation of the exertion to be applied with the rear portion of the foot
which a) provides for the accentuation of the powerful muscles of the hips and b) alleviates the
risk of injury to the knees.
- By keeping the toes in contact with the platform, the dangerous practice of rocking back onto
the extremities of the heels during the force phase of the movement is eliminated. Rocking back
onto the heels induces a hyperextension of the knee-joint which could create serious injury to the
patella ligament.

- Concentrate fully on driving with the powerful muscles of the hips and thighs while providing
for slow deliberate movement applications. You will want to avoid the tendency of raising the
hips during the concentric contraction. Raising the hips causes an arching of the back posture
which places the trainee at risk of suffering from a jamming of the facet joints in the lower lumbar
region.
- Remember to avoid lifting the head off the bed during the concentric contraction as this will
encourage a rounding of the back posture which despite the fact that the movement is not performed
directly against gravity and the resistance is not being supported by the spinal column,
could lead to injury risk. The rounded back posture allows the force vector to attack the exposed
lower lumbar region.
- Avoid “snapping-out” at the conclusion of the concentric contraction phase of the movement. A
snapping action in the knee causes a hyperextension effect which can easily cause serious injury
to the ligaments and tendons in the knee-joint. There is tendency to rise up with the hips during
the completion of the set. Raising the hips during the concentric contraction causes an arching of
the back posture which exposes the lower lumbar region to injury.

Keys to the Lift
- Maintain contact with the bed with the entire back (as well as the head) throughout the entire
movement application. Do not lift the spine off the bed at the completion of the eccentric contraction
phase and remember to avoid raising the hips during the concentric contraction phase of
the movement.
- Maintain contact with the entire soles of the feet and drive off the rear portion of the foot. You
will want to remember to avoid the tendency of rocking back onto the extremities of the heels
during the completion of the concentric contraction phase of the movement.
- Avoid the tendency of “snapping-out” at the conclusion of the concentric contraction phase.

45-degree Leg Press
The most prevalently utilized leg press movement, virtually every gym is equipped with a 45° angle
leg sled, the 45° angle leg press is considered less effective than the lying leg press due to the fact
that the 45° angle application focuses almost exclusively upon the quadriceps muscles while providing
only very slight attention to the hamstrings and only slightly more emphasis on the gluteals. The
fundamental benefit of the 45° angle leg press is that due to the fact that the back is in a stabilized
position and the weight does Dot have to be supported in a standing position; considerably more
weight can be applied to the movement. The added loading affords the opportunity for enhanced
growth and development of the quadriceps. However, the effects upon the hamstrings and the gluteals
is far less than if a lying leg press movement application was executed with far less weight.

However, for those who are against squatting or for those athletes who have suffered injuries,
the 45° angle leg press allows for potentially safer, (if somewhat less effective) power training for the
muscles that comprise the region of the hip-joint.

Injury Risk
While the 45° angle leg press is considered safer than the squat exercise (due to the stabilized
posture of the back and the removal of the requirement to support the weight on the shoulder while
performing the movement against gravity), there are number of injury risks associated with the performance
of this exercise. Due to the fact that heavy resistance is employed in this movement and
because of the exertion placed upon the knees and the lower back, as a result of the angle-of
application, proper exercise
execution is required to ensure
the safe, effective utilization of
this popular leg movement.

Danger of Hyperextension
of the Knee Joint
However, one major concern
associated with applying
pressure with the rear portion
of the feet is that there is a
tendency to rock back with the
heels in an exaggerated posture
that sees the toes raised off the
platform. Because of the angle
of the movement application, if
there is an exaggerated rocking
back on the heels there is experienced
a hyperextension of the
knee-joint which can lead to
serious injury.

As well, many trainees fall
into the habit of pushing down
on their thighs or even their
knees during the concentric
contraction of the movement
(not recommended as it detracts
from proper form and
the opportunity for maximum
fiber recruitment potential in the thighs). If there is an exaggerated rocking back on the heels action
and the trainee applies additional pressure by forcing the knees downward, the hyperextension of the
knee-joint is much more severe.

Foot Position
The position of the feet is an important consideration when approaching the execution of this
exercise.

Heel Pressure
The feet should be placed at the sufficient height so as to allow for a full or flat foot placement
of the feet upon the platform. The height should be such so as to allow for the entire region of the
soles of the feet to remain in contact throughout the movement application which allows for the
pressure to be exerted with the heels of the feet which serves two important functions.

- It allows for the emphasis of the movement to be applied through the actions of hip-joint flexion
and extension which activates the upper hamstrings and gluteals providing for enhanced growth
and development potential. (Note: the quadriceps are still remain highly-activated with the heelpressure
movement application but the benefit of incorporating the hamstring and gluteal muscle
groups can be realized). Please note as well: The involvement of the calf muscles is virtually eliminated
(the calves only provide a stabilizing effect), due to the fact that the heels-in-contact-withthe-
platform position eliminates the actions of plantar and dorsi flexion of the ankle-joint which
(as mentioned), activates the calves.
- The pressure upon the knee-joint is significantly reduced with the pressure being exerted by the
heels which lowers the risk of injury.

Low vs. High
A low foot placement encourages the emphasis of the movement to be applied with the toes
which results in the activation of the quadriceps. However, the desired emphasis upon powerful
hamstring and gluteals muscle group, which is activated using a high foot placement, is lost.

Close vs. Wide
The second area of consideration regarding foot position is the displacement of the feet. Several
applications are possible with the 45° angle leg press exercise. The general approach would be to apply
sufficient distance so as to allow for a full range-of-motion of the movement application. A
shoulder-width distance – with the feet placed in a slightly outward position- would be applied in order
to allow for the natural full range-of-motion execution of the movement. If the feet are placed
too far apart, a sacrifice must be made in the range-of-motion of the applied movement.

Conversely, if the feet are placed too close together, there will be an abbreviated eccentric contraction
application because the knees will be blocked by the chest. There will be a resultant spreading
of the knees to allow for a completed ROM of the eccentric contraction.

In addition, if the feet are placed in an exaggerated (closed) “stance” with feet touching, there is
natural tendency to raise the inside of the feet and to apply the pressure with the outside portion of
the feet. There is also a strong tendency to rise up onto the toes when the feet are placed too close
together which exerts pressure upon the knees as well as the lower back.

Involvement of the Calf Muscles

Danger of “Springing”
Another point is that because of the 45° angle of the movement application, the exertion of the
pressure being applied by the toes invokes the actions of dorsi flexion and plantar flexion of the ankle
joint which activates the calf muscles. The calves work in combination with the quadriceps which
further reduces the involvement of hamstrings and glutes. In addition, the calves/quadriceps combination
results in an applied springing action during the eccentric/concentric transitory phase of the
movement application. .Springing- exerts great pressure upon the knee-joint which can easily lead to
injury to the patella ligament.

Dangers of Human or Machine Error

Dangers of Poorly-Fitting Machines
One note of caution should be taken even before you take your position upon the leg press machine.
Make certain that the weight handle is securely in place and safely supported by the safety pins.
Frequently, machines are constructed with pins that do not amply support the cradle. These pins can
come loose on one side or the other either during the loading of the machine or through use by other
trainees. The machine may appear to be safely supporting the weights you have put on but the cradle
may be at the very edge of slipping off the pins. One side of the cradle could be completely off the
support pin (on that side} with the result being that should you happen to nudge the other support
out of place during your entry into the seat, the weight cradle could come crashing down upon your
leg.

Avoid Stepping Under the Cradle
Always enter the machine from the back of the seat as opposed to the side. This way you can
avoid the necessity of the potentially dangerous practice of stepping in under the cradle with one leg
to provide balance for the entry into the seat. You can enter by stepping on the seat and then “scrunching”
down into place. (You will want to wear clean shoes for this maneuver or the gym owner will
complain). I use this approach regardless of whether I am familiar with the apparatus or not. No
matter how safe the machine appears to be (or even has proven itself to be), you cannot afford to
take any chances as one mistake could be disastrous. As well, grasp onto the grip the provided handles
on the side of the machine and not the release handles for the weight cradle. If you grab the
weight-cradle handles they can easily be turned out releasing the load down on yourself.
Once safely in position, check and see if there are any safety pins that can be placed on the sled
columns that would provide a margin of safety should anything go wrong with the original support
pins.

Twist Free of Machine
When leaving the machine always twist the body around and step onto the floor outside of the
machine as opposed to standing up and stepping out of the machine leaving one foot under the
weight-cradle. Once again, should anything disturb the weight-cradle, it can come crashing down
onto your leg. When you consider the amount of weight that you will be working with on the leg
press exercise, the thought of the weight-cradle slamming into your leg should persuade you to exercise
extreme caution when working with the 45° angle leg press machine. To be honest, I have not
seen a cradle come crashing down on anyone but I have experienced a number of precarious situations
that definitely raised my caution level.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture by positioning yourself in the seat with the back in a
rigid and flat posture and secured firmly against the back rest. (Remember to keep the feet out
from under the weight cradle at this point).
- Place the feet on the weight-cradle platform with a shoulder width displacement with the toes
pointed slightly outward. Raise the feet to sufficient height so as to provide for the exertion of
the movement to be applied through the rear portion of the feet. This will allow for the incorporation
of the hamstring and gluteal muscles.
- Apply sufficient pressure upon the platform so as to be able to quickly adjust to the load should
anything go askew with the handles and support pins of the weight-cradle. Make certain to set up
the auxiliary safety pins. Slowly turn the handles of the weight-cradle to allow clearance for the
movement.
- Making certain to keep the head up and the chest out, and with the back held in a rigid, and flat
posture and pressed against the back rest begin the concentric contraction phase of the movement
by slowly using knee and hip extension to drive the weight upward.
- Drive off the rear portion of the feet while utilizing strong neural-impulsing in the powerful
muscles that comprise the hip to alleviate the pressure on the knee-joint and to get the most out
of the movement.
- There is a tendency to rise off the seat during the ascent so you will want to concentrate on
keeping the lower back pinned against the back rest throughout the movement.
- Complete the concentric contraction phase of the movement by slowly extending to the “finish
position”. Be cautious not to rock back onto the heels at the conclusion of the movement. You
will also need to concentrate on avoiding the tendency to “snap-out” at the end of the lift in order
to avoid straining the knees. Pause at the conclusion of the lift for two counts before lowering
the weight. Please note: many experts in the field of weight-resistance training advocate that
the movement should be halted just short of the fully-extended position. However it is felt here
that full-extension applications are safe providing there is no snapping-out of the knees at the
conclusion of the lift. As well, by providing a fully-extended application there is enhanced opportunity
to activate the gluteals and the upper hamstring/gluteal tie- in which accentuates the effectiveness
of the exercise without any necessary risk of injury.
- Begin the eccentric contraction phase of the movement by slowly extending the hips and the
knees. You will want to direct strong concentration into maintaining the impulsing into the muscles
of the gluteal and hamstring region in order to avoid the tendency of allowing for gravity to
take over the lift and forcing the knees to absorb the burden of supporting the load.
- Concentrate on maintaining a flat position of the feet as there is a strong tendency to lift the
heels during the eccentric contraction phase of the movement in effort to alleviate the pressure
felt in the gluteal region and redirect it to the area of the knees. Remember, there is a natural
tendency to incorporate the calf muscles into the action by utilizing dorsi flexion in the eccentric
contraction phase. Keeping the flat -feet position will allow you to avoid this common pitfall.
- Make sure not to bounce at the completion of the eccentric contraction phase of the movement
in effort to apply momentum into the subsequent concentric contraction. Bouncing discourages
muscular contraction and accentuates the pressure upon the knees. Bouncing also encourages a
hip-thrusting action during the initiation of the concentric contraction which exposes the lower
lumbar region to potential injury.

Keys to the Lift
- Maintain full contact with the feet on the foot platform and drive off the region of the heels during
the concentric contraction of the movement. (Remember to avoid a rocking-back-on-theheels
action at the completion of the lift which forces a hyperextension of the knees).
- Avoid the tendency to utilize a hip-thrusting action at the initiation of the concentric contraction
by staying down in the seat with the lower back pressed against the back rest.
- Avoid “snapping-out” at the completion of the concentric contraction phase of the movement.
- Maintain a flat-position of the feet during the completion of the eccentric contraction phase of
the movement in order to avoid the natural tendency of raising up onto the toes.
- Avoid bouncing at the conclusion of the descent in order to alleviate strain on the knees and the
lower back.

Hack Squats

Hack Squats

The hack squat exercise provides an opportunity to implement a different squat application into
the student’s leg program. The back squat is often categorized-as a power movement when in reality
it should definitely not be considered as such. The major benefit attributed to the back squat exercise
is that it allows for a potentially safer squatting variation. The hack squat exercise is performed on a
hack squat machine which features a reclined weight-track, shoulder harness, and a back rest which
provide for enhanced balance and a reduced angle-of-exertion (with reference to the considerations
associated with the line-of-gravity) which allows for a facilitated movement application.

The back squat exercise is of particular value to those athletes who have suffered shoulder injuries
and cannot support or balance the bar across the shoulders as required in the conventional squat
movement application. While the back squat is generally regarded as presenting less of a risk than the
regular squat, it carries significant risks of its own.

Movement Analysis
What should be noted is that the hack squat exercise places specific demands upon the trainee
and should not automatically associated with the conventional squat. While there are some similarities
of exercise execution, there are also a number of distinct differences that require specific movement
methodology on the part of the trainee. Remember, weight-resistance training is highly-specific
and as such, each exercise places specific demands of proper exercise execution upon the trainee.
The hack squat exercise places a different emphasis upon the muscles that surround the hip-joint
and knee-joint. Of particular significance is the fact that the unique angle of the foot bed places a
unique emphasis upon the ligaments and tendons of the knee. Particularly vulnerable are the patella
ligament and the quadriceps tendon which attaches to the patella bone on the front of the knee.

Resistance Selection
It should be noted that just because a trainee might be strong in the conventional squat, it should
not be taken for granted that heavy poundage can be applied to the hack squat movement. The earnest
weight-training student would want to take the time to build the strength up in the specific fibers
called upon in the hack squat exercise by escalading the resistance gradually before attempting heavy
loads.

Proper Foot Placement

Dangers of Feet Too Close
The correct stance would see the feet placed
upon the platform in a slightly forward position and
spaced at slightly wider-than-shoulder-width distance
with the toes pointed in a slightly outward
position. If the feet are positioned to close to the
body, there will be tremendous pressure exerted
upon the knees during the eccentric contraction
phase of the movement. Also, with the feet positioned
too close to the body, there is tendency to
come off the back rest and use a hip-thrust action
during the initiation of the concentric contraction
phase of the movement. Coming off the back support
and employing a hip-thrust action induces the
force vector to hit directly upon the lower lumbar
region.

Dangers of Feet Too Far Apart
Conversely, if the feet are positioned too far in
front of the body, there is a tendency to apply an
exaggerated hip-thrusting action in order to maintain
contact with the back rest. The exaggerated hipthrust
action can force the trainee up onto the toes,
which forces the trainee to assume an arched-back
position. Arching the back results jams the facet
joints in the lower lumbar region. Complicating matters
is the fact that the force vectors now directly
attack the vulnerable spinal region.

In addition, if the feet are positioned too far in
from of the body there is natural tendency to lower
the head during the eccentric contraction phase of
the movement due to the angle formed between the
upper torso and the legs. A dropping of the head
action encourages a rounding of the back response
which further exposes the lower lumber region to
injury.

Range of Motion
A slightly-wider-than-shoulder-width foot
placement (with the feet pointed slightly outward) is
recommended because this posture allows for a facilitated full range-of-motion movement application.
As well, if the feet are spaced too close together there is greater felt in the knee. Of particular
concern is the lateral cruciate ligament of the knee. As well, close feet placements encourage hipthrusting
and a following rising up onto the toes action which, as outlined, is strongly advised against.
Another crucial point needs to be made: the angle of the foot platform should be slight as a correlation
between the severity of the angle and the amount of pressure that is exerted upon the knees during
the movement application exists.

Summary of Correct Exercise Execution
- Assume the proper preparatory posture by placing the feet upon the angled platform in a
slightly-wider than shoulder width stance. The feet should not be placed too far in front of the
body or too close to the body. The correct distance is determined top be that placement which
does not:

- Exert undue stress upon the knees;
- Force the body away from the back-rest;
- Induce the trainee to rise up onto the toes.

- Assume the proper preparatory posture by aligning the body beneath the shoulder harness while
establishing a rigid and flat -back posture with the head up and the chest out. You will want to
make certain that the entire length of the back (not just the upper portion), is in touch with the
back rest.
- Begin the eccentric contraction phase of the movement by utilizing hip and knee-joint flexion
and slowly lower the weight to the bottom of the natural range-of -motion of the hip flexion action.
The natural ROM would be one that allows for a facilitated movement application that encourages
the activation of the muscles of the gluteals, upper hamstring region, and the quadriceps.
It is important to produce high-activation of the muscles in order to reduce the exertion
upon the knee-joint.
- You will need to concentrate fully on applying strong neural impulsing into the gluteal region as
well as the area of the posterior upper thighs in order to avert the natural tendency to allow for
gravity to take over control of the movement in the eccentric phase which results in a bouncing
action at the conclusion of the descent. Bouncing at the completion of the eccentric phase exerts
tremendous pressure upon the knees which can easily cause injury to the quadriceps tendon and
the patella ligament.
- In order to establish the correct movement application in the concentric phase, it is imperative
that the trainee maintain contact with the platform with the entire foot (not just. the toes), and
drive off the rear portion of the feet. If the heels are raised up, the exertion will be applied with
the toes, which places added pressure upon the ligaments of the knee.
Please note, however, that you should not over emphasize the pressing action of the rear portion
of the feet by raising the toes off the platform (dorsi flexion). If the toes are raised off the platform
it encourages a hyperextension of the knee-joint which creates high injury-risk to the patella
ligament as well as the quadriceps tendon.
- Remember to avert the natural tendency to apply a hip-thrusting action into the initiation of the
concentric contraction phase of the movement by driving off the heels and by maintaining contact
with the back rest with the entire back. Note: some back rests do not extend down to the
full length of the back. In such a case, the trainee will have to be extra cautious to maintain the
correct flat -back posture and to keep as much of the back jammed against the back rest as possible
in order to encourage a stabilized posture of the highly-vulnerable lower lumbar region.
- Raise the weight slowly through the concentric contraction phase of the movement by utilizing
well-controlled knee and hip-joint flexion. You will want to avoid snapping-out at the completion
of the lift as this action will encourage a hyperextension action of the knee-joint. Snappingout
also encourages a resulting hip-thrust action which creates an injury risk to the lower lumbar
region.

Keys to the Lift
- The first step to the safe, effective utilization of the back sq~ exercise is to recognize from the
outset that the back squat exercise is not a power movement per se. Heavy poundage are not required-
and in fact are discouraged- in this exercise.
- Pay strict attention to applying the correct stance, body posture, and exercise execution throughout
the performance of the exercise or injuries are a virtual certainty.
- Utilize slow speed-of-contraction movement applications
- Press off the heels of the feet and not the toes.
- Keep the back Bat and rigid, and maintain contact with the back support throughout the movement
application.
- Keep the bead up and the hips down in effort to avoid the natural tendency of dropping the
head during the descent.
- Utilize strong neural-impulsing in effort to ensure maximum activation of the involved muscles
in order to reduce the exertion upon the knee-joint.
- Avoid bouncing at the conclusion of the eccentric contraction phase of the movement.

Lunges

Lunges

The lunge exercise is of great value as an overall shaper and definer of the anterior and posterior
portions of the upper leg (quadriceps, hamstrings, and glutes), but unfortunately this movement is
often overlooked by weight-resistance trainees. Even the most ardent leg-training enthusiasts -rarely
include lunges in their routines. Many trainees view the lunge movement as a waste of valuable time
and energy. The expressed viewpoint is one that suggests that lunges are a sissy movement and that
true lifters go with the power movements for their leg development. The feeling appears to be that
lunges are for those people who are not interested in serious training.

The above thinking represents ignorance and prevents the trainee from realizing the benefits of
one of the most effective movements in the entire weight-resistance training exercise portfolio. It
takes patience and dedication to apply lunge routines into the training schema but the magnitude of
the positive resultant effects can be startling. Lunges not only promote separation and definition in
the legs but have proven to be effective in providing for major size increases as well. Many of the
bodybuilding champions credit their outstanding leg development to the effects of the work they put
in on their lunges.

Movement Analysis
For purposes of clarification, the lunge exercise
can be performed with either barbell or dumbbell and
can be applied with a short or long stride. The front
lunge can also be performed with the benefit of a
raised platform or on the floor. For beginner trainees
it is recommended that the dumbbell version of the
front lunge movement be used with a short stride application.
It is also suggested that a raised (5-7 inches)
platform be used.

Dumbbell vs. Barbell Application
The dumbbell front lunge application is safer than
the barbell front lunge approach due to the fact that
the resistance is held at the sides of the body as opposed
to being held across the back of the neck. With
the resistance held across the base of the neck any
deviation in technique or posture places the trainee at
risk of incurring back and knee injuries.

Due to the fact that the lunge movement requires
a level of expertise (there is a strong balance factor
associated with the movement application), the risk of
injury is relatively high with barbell applications. While
there is a balance factor associated with dumbbell
lunge applications as well, there is less chance of the
trainee suffering a back injury. The knees are vulnerable
in both movement applications though again, the
barbell approach would carry higher risk.

Short vs. Long Stride Application
The beginning student should utilize a short stride
versus a long stride application in order to allow for
more easily-facilitated correctness of technique. The
short stride will help alleviate early balance problems
which will help reduce the risk of knee injuries that
can occur as a result of veering off to the side. However,
it should be clearly stated that if the stride is too
short, the trainee will be exposed to injury of the frontal
knee area. If the stride is not of sufficient length,
the trainee is forced to come up onto their toes, which
exerts tremendous pressure on the patella ligament.

The beginning trainee will want to experiment with various stride lengths in order to find the
correct distance. The determination of the correct stride length would be made by using a stride that
allows for a 90° angle between the upper and lower leg regions. The beginning trainee would also
benefit from a check-point or reference point with the support leg. The angle of the upper and lower
regions of the support leg would also be at 90°. As the trainee becomes more experienced and thus
more adroit in the movement application, greater stride lengths can be applied.

Experienced trainees can effectively apply a fully extended rear leg position without running the
risk of losing balance. The fully-extended rear leg position provides for maximum exertion of the
front (lead) leg as well as providing for maximum contraction of gluteal muscle region of the rear
(support) leg. The key is to take a stride that will provide maximum balance and at the same time allow
for the exertion of the force to be applied with the rear portion of the lead foot allows for a reduction
in the strain that is extended upon the highly-vulnerable patella ligament located in the front
of the knee.

Raised Platform vs. Floor Application
The utilization of the raised platform versus a flat floor application can effectively reduce the risk
of injury due to the fact that the position of the lower leg in relationship to the upper leg provides a
more advantageous angle with which to apply pressure with the rear portion of the foot. By applying
pressure with the rear portion of the foot the trainee can effectively reduce the exertion felt in the
knees. An added advantage to driving off the rear portion of the foot is that the hamstring and gluteal
muscle groups are greatly accentuated.

Summary of Correct Exercise Execution
- Assume a normal stance with the feet positioned straight ahead and placed inside shoulder width
distance. Generally a 6-8 inch displacement distance would be desirable in order to provide maximum
balance.
- Maintaining an erect posture with the shoulders square and the head up (hands would be held at
the sides of the body) slowly take a step forward onto the secured raised (5- 7 inches) platform.
The head should be held up and the chest thrust forward throughout the movement in order to
prevent the trunk from rising up. If the trunk is allowed to rise up it elicits a rounding of the
back reaction which could lead to lower lumbar region injury.
- Apply a stride length that would allow for full pressure on the complete foot. The knee of the
trail leg should come to a position about an inch from the floor. Take your time and check the
position of the legs in relation to each other as well as the angles that are created between the
upper and lower regions of each.
- Initiate the concentric contraction by driving off the rear portion of the foot. Come back slowly
to the preparation stance. At this point you may change feet and step forward with the alternate
foot or repeat the action with the same foot. Beginning trainees with little experience on this
movement could help their quest for balance by repeating the action with the same foot until a
desired number of repetitions is completed. With a little more exposure to the exercise they may
want to initiate an alternate foot approach into the movement application.

Keys to the Lift
- Maintain a rigid posture with the back with the shoulders square and the head held high in order
to establish a safe and efficient movement application.
- Apply pressure with the rear portion of the foot during both the concentric and eccentric contraction
phases of the movement in order to alleviate pressure on the patella ligament of the
knee.
- Train slowly with full appreciation of the need to maintain balance in order to reduce the risk of
medial and lateral ligament damage to the knees.

Stiff-legged Deadlift

Stiff-legged Deadlift

The stiff-legged dead-lift is performed on an elevated platform. Some trainees improvise by performing
the exercise on a bench; however, should problems arise with balance, the trainee is exposed
to injury risk to the knees and to the lower back. As well, frequently when a bench is used the trainee
is encouraged to lower the weight to far leading to a breakdown in form (knee-flexion) and an increase
in injury risk. The utilization of a platform that allows a wide base of support for the feet and a
degree of safety with the presence of the floor would be the preferred route to take with reference to
the execution of this exercise.

Movement Analysis
This exercise can prove itself to be highly dangerous if not performed with proper execution. As
well, light weights should be used on this movement in order to avert strain on the lower lumbar region
which is exposed to high risk of injury due to the nature of the movement application which
sees the weight being lowered below the level of the feet.

It should be noted that the additional range of motion associated with the stiff-legged dead-lift
invokes an increased risk of injury over the conventional dead-lift exercise outlined in our section on
lower back exercises. It should be noted that the stiff-legged dead-lift can also be considered an effective
exercise for the development of the hamstrings as the semitendonosous, semimembraneosous,
and the biceps femoris (long and short heads), are activated during the concentric contraction
phase of the movement application. As well the hamstrings are stretched during the final third of the
eccentric contraction phase of the movement.

They are correspondingly, most activated during the initial
one/third of the concentric contraction phase of the
movement. Note as well that due to the fact that the semitendonosus
and the semimembraneosous, along with the
long head of the biceps femoris will be highly activated during
the raising of the weight. The biceps femoris short head
will not be activated due to the fact that it is not attached at
the hip and is not involved in hip-flexion or hip-extension.
The muscles that comprise the region of the hip are called
upon during the completion of the concentric contraction
phase of the movement and the initiation of the eccentric
contraction phase of the movement, thus we have included
the stiff-legged dead-lift in the exercise portfolio for the
muscle that comprise the region of the hip.

Summary of Correct Exercise Execution
- Place a barbell in front of the raised platform and face
the barbell assuming a shoulder-width stance. A wider
than shoulder-width stance would negatively affect the
ROM capability and a narrow stance would create additional
stress upon the lower lumbar region due to the increased
distance that the movement would be performed
in with the feet placed closer together, and the fact that
the lower lumber region would have to be called upon to
provide a balancing factor for the body.
- Stand in an erect posture with the knees and the hips in
the fully-extended position. Prepare for the lifting of the
bar by bending at the waist while maintaining the locked
position of the knees and grasping the bar with a natural
grip with the hands in the pronated grip position.
- Maintain a rigid posture with the back and keeping the
head up; initiate the concentric contraction phase of the
movement by slowing extending at the hips in manner of
raising the weight. You will want to make sure to bring
the weight in toward the ankles as you prepare to lift the
bar and to maintain the close-in position of the bar
throughout the lift. You will also need to concentrate on
avoiding the natural tendency of bending the knees in effort
to add impetus to the lift.
- Remember to utilize slow, highly-synchronized muscular
contraction in order to avoid snapping the weight up-
ward. Once at the fully-extended concentric contraction
phase, straighten the shoulders (do not throw the shoulders
back and thrust the chest forward) while being cautious of
avoiding rocking back on the heels. A rocking action could
produce hyperextension of the knees which could cause injury
to the patella ligament as well as invoking a hyperextension
of the back which places the lower lumbar region under
duress due to the jamming of the facet-joints. Once at the fully-
extended concentric phase, pause for two counts before
lowering the weight.
- Begin the concentric contraction phase of the movement by
bending slowly at the hips (remember to maintain the locked
position of the knees), until the weight is returned to the
starting position. You will need to concentrate fully in order
to resist the forces of gravity. If gravity is allowed to take over
the lift the lower lumbar region is at risk of being injured.
You will need to focus on avoiding the natural tendency to
bounce at the conclusion of the eccentric contraction phase
of the movement in effort to apply momentum into the next
concentric contraction. “Bouncing” exposes the lower lumber
region to increased risk of injury.

Keys to the Lift
- Concentrate fully throughout the movement application in order to eliminate any flaws in technique
which would significantly increase the risk of injury with this exercise. You will want to
remember to keep the back straight, hold the head up, and maintain the locked position of the
knees. You will need to caution yourself not to rock back on the heels as this action could create
a hyperextension of the knees and the back.
- Utilize slow speed-of-contraction movement applications and work with very light resistance in
order to provide the safe and efficient application of this valuable potentially hazardous exercise.
- Make sure to pause at the completion of both the concentric and eccentric contraction phases of
the movement in order to ensure that the movement applications are the result of highlysynchronized
motor-unit firing and not herky-jerky rapid-fire movements.

Lying Leg (Knee-joint) Curl

Lying Leg (Knee-joint) Curl

The Lying Leg Curl exercise represents the most fundamental Hamstring movement and offers
opportunity to work the hamstrings with a variety of foot positions. The exercise can be potentially
harmful to the sometimes delicate hamstring muscle group as well as the lower back. Light resistance
should be utilized in effort to reduce the injury risks associated with the lying leg curl movement.

Considerations for Machine Selection
The lying leg curl exercise is performed on a lying leg curl machine. The machine may be either a
combination thigh extension / leg curl machine which as outlines earlier would feature a flat bed, or
a specific lying leg curl lying leg curl machine which could feature either a flat or angled bed. The flat
bed accentuates the upper area of the hamstring muscles as well as the gluteals due to the angle of
pull of the muscles during the movement application. The angled bed allows for greater accentuation
of the hamstrings throughout their range of motion due to the more advantageous angle of pull and
the relationship of the force vector and the gravitation forces experienced during the movement.

The angled bed provides a more natural movement application. Because the semtiendonosis and
the semimembraneosous cross both the knee and the
hip joints the movement application of the leg curl
forces the hips to rise off the flat bed. The resulting
raising up off the bed action exposes the lower back
to potential injury. As well, rising up off the bed reduces
the effectiveness of the exercise due to mechanical
disadvantage of the force vector and its relationship
with gravity.

The angled bed allows for a natural positioning of
the torso with the hips in a slightly raised and thus
natural position for the movement application. The
angled bed allows for contact between the torso and a
solid base of support. The movement application is
performed with the body in a more advantageous position
with respect to the relationship between the
force vector and the gravitational forces.

In addition, the flat bed encourages a lifting of
the head and a rising of the chest off the bed. This
flaw in posture creates an arcing in the back exposing
the lower lumbar region to injury risk. The angled bed
discourages the raising of the head and even if there is
experienced a rising of the chest off the bed, there is a
compensatory base-of-support provided at the hips as
well as a superior angle of application.

Considerations for Feet Displacement
One of the foremost considerations attributed to
proper exercise execution of the leg curl are those
related to feet position and displacement. The feet
should be spaced about 7-9 inches apart (depending
upon the width of the hips), in order to maximize the
effectiveness of the exercise and reduce injury risk. If
the feet are spaced too far apart there will be a severe
reduction in the natural application of the movement
throughout the entire ROM of the hamstring muscles.
In addition wide placements could invoke stress upon
the inner region of the knees.

Conversely, exaggerated close feet placements can
produce great stress upon the spine. In addition,
closed feet placements discourage the activation of
the inner portion of the posterior thigh and encourage
the accentuation of the powerful biceps femoris. The
result is that the hamstrings are not provided with an opportunity for full and even development.
In addition to the considerations given to the displacement of the feet are those areas of concern
related to the basic positions of the feet. The reference here is to:

Feet straight-ahead
This position encourages the incorporation of all three major hamstring muscles.

Heels-in position
This position accentuates the activation of the stronger outer or lateral position of the posterior
region of the thigh, notably the biceps femoris muscle. As outlined earlier the accentuation upon the
powerful biceps femoris muscle discourages a balanced development of the rear thigh.

Heels-out position
This position encourages the involvement of the inner portion of the posterior thigh. The difficulty
experienced with this position is that the weaker region is accentuated during the movement
while the powerful biceps femoris muscles are discouraged from becoming involved in the movement.
This would be an effective position to use if you have been abandoning the inner region and
over-emphasizing the outer portion of the posterior thigh.

It should be noted that the hamstrings as a group are not only called upon to provide support for
the knee joint during the actions of knee-joint flex on and knee-joint extension but to serve to provide
impetus for the action of external rotation of the leg. This action creates the twirling sensation
during the concentric and then eccentric contraction phases of the movement application.

As you go through your set, the heels are encouraged to come inside even more with the result
that increased emphasis is being placed upon the biceps femoris muscle. If you find that the heels are
being forced in too much during the completion of a set (you might want to ask a partner to watch
for the movement of the heel), then simply reduce the weight and focus on maintain the straightahead
position of the feet. It should be noted that when too much resistance is applied, there is a
natural response of the pelvic girdle to rise up from the bed in order to provide for a more optimal
angle-of-pull for the muscles to complete the lift.

This raising of the hips action (hip-joint flexion), is a natural mechanism of the body to alter the
upper attachment of the hamstring muscles so that they can now function more effectively as kneejoint
flexors. This is why the angled bed is more effective in providing for a more natural movement
application. Due to the natural tendency of the pelvic girdle to raise up off the bed during flat-bed
applications of the lying leg curl movement the trainee is exposed to high risk of injury to the lower
lumbar region due to the hyperextended posture of the back.

Dorsi Flexion vs. Plantar Flexion
Another major question that needs to be answered is that of which ankle-joint position should
the trainee assume when applying the leg curl movement? The considerations given to dorsi flexion
applications are that more resistance can be utilized and there is a greater feeling of comfort during
the movement application. The reason for the “appearance” of being able to work with greater loads
is that the calf muscles are greatly activated during the dorsi flexion application.

In addition, the activation of the hip joint also encourages the involvement of the gluteal muscles.
In fact it is very difficult to isolate the neural-impulsing into the hamstring muscles when the
dorsi flexion ankle-joint position is used. Conversely, when plantar flexion applications are utilized,
the emphasis in the hamstring area is more readily realized. This is due to the fact that the calf muscles
are relaxed and not activated nearly as much during the movement application.

As well, due to the plantar flexion position of the ankle-joint the gluteals are discouraged from
taking as much of an active role. It should be noted however, that the trainee must concentrate fully
on directing the neural impulses into the hamstring muscles in order to provide optimal growth and
development opportunity. While the trainee would experience a reduction in the amount of resistance
that would be used, he/she would be comforted by the fact that the burden would be taken up
by the hamstrings and not by the support muscle groups. With reference to the “comfort factor”
there is feeling of a pulling action experienced throughout the posterior region of the thighs and less
of a “squeezing” sensation felt in the calves which offers a feeling of discomfort at the outset. However,
with a little practice, the comfort experienced with the strong activation of the calves will be
realized with the control being exerted with the hamstrings. More significantly, the benefits that will
be realized will far outweigh the considerations for comfort. You may want to experiment with both
ankle-joint positions in order to gain a full appreciation of the sensations attributed to each position.

Considerations for Additional Injury Risks
You will want to be extremely careful not to allow for any “bouncing” to occur at the completion
of the eccentric contraction phase of the movement. The bouncing effect creates a hyperextension
effect upon the knee joint which could lead to serious injury to the popatella ligament located
in the front of the knee. As well, bouncing at the bottom of the eccentric contraction phase of
the movement encourages a resulting lifting of the upper torso off the bed. This is particularly evident
during applications on the flat bed. As the head is raised there is a resulting exaggerated arching
of the back which creates a jamming of the facet joints in the lower lumbar region.

This flaw in exercise execution is frequently illustrated when too much resistance is attempted. If
you cannot perform the movement without rising off the bench if effort to provide required momentum
then reduce the resistance before you injure yourself. It is difficult to avoid rising off the bed
when performing the leg curl exercise on a flat bed machine. This is due to the fact that the hip flexors
are attached to the lumbar vertebrae. As the movement is being performed, the hip flexors pull
with great force upon the femur bones of the upper legs driving them into the bed of the machine
which induces a natural lifting of the head which creates a great arching in the back. You may want to
place a cushion or a towel under the hips to provide a base of support in manner of alleviating the
pressure upon the lower lumbar region.

If during the completion of a set, you notice that you are beginning to rise off the bed, then
simply abort the set, reduce the resistance and pump out a high-rep set of perfectly performed repetitions.
Remember, the hamstrings are a comparatively-sensitive muscle group and as such extreme
care must be taken to avoid injuries to the muscles as well as their connective ligaments and tendons.

Particularly vulnerable is the tiny but prominent popliteal muscle located directly behind the
knee. The popliteal muscle is highly susceptible to injury and once injured (even slightly) it can plague
the trainee for a lifetime. Also at risk are the highly-visible, lateral and medial cruciate ligaments
which provide the support for the knee. These ligaments form the chord-like connections on the
outside and inside portions (respectively), of the posterior region of the knee joint.
In addition, the hamstring muscles themselves can become inflamed and stretched, pulled, or
even tom with poor technique and improper weight selection. Always utilize slow speed-ofcontraction
and highly-synchronized movement applications and use a high degree of common sense
when selecting your resistance on the hamstring curl exercise. You would be well-advised to strive
for the “feel” in the muscle on this exercise one rather than testing yourself on how much weight you
can move.

Summary of Correct Exercise Execution
- Assume a face-down prone position on the leg press machine with the head held to one side or
chin touching the bed. If a straight bed is used use the cheek-to-one-side posture to further discourage
any resulting arching of the back.
- Grip the sides of the bed and make certain the rollers are placed across the Achilles tendon of
the foot. You will want to avoid having the rollers come too far up the calves as this would reduce
the effectiveness of the exercise and could result in knee strain due to the inappropriate angle
of exertion associated with the rollers riding up too high. Conversely you will want to make
sure not to place the rollers too far down on the heels as they could slip off resulting in potential
dangerous alteration in pressure that could damage the knee joints.
- Slowly raise the weight upward by utilizing knee-joint flexion. You will want to be sure to raise
the weight through the muscle’s full ROM before pausing for two counts while squeezing the
weight. You will need to: concentrate fully in order to avoid blasting the weight up too quickly
and bouncing the rollers off the gluteals as rapid movement applications on the concentric contraction
phase of the movement could provoke injury to the knees.
- Once at the fully-extended concentric contraction phase of the movement following the twocount
pause, slowly return the weight to the starting position. You will need to avoid the general
pitfall of allowing the weight to return too quickly by utilizing strong neural impulsing to provide
well-controlled muscular contractions.

Keys to the Lift
- Make certain to keep the bead down throughout the movement application
- Utilize slow speed-of-contraction applications
- Exercise caution in selecting the resistance to be used in this movement

Leg (Knee-joint) Extension

Leg (Knee-joint) Extension

Introduction
Performing the power movements of the leg exercise inventory (the power movements will be
covered in detail later in this section), will develop both the posterior and anterior regions of the
thighs. However, in order to create clear definition and separation of the quadriceps muscles, specific
attention must be devoted to the area. The most effective manner in which to isolate the quadriceps
is to perform the thigh (knee) extension exercise. It should be noted that there are a number of power
type movements that provide opportunity to build rippling quadriceps including front squats.

Considerations for Machine Selection
The thigh extension exercise is performed on a leg extension machine. There are two basic variations
of the leg extension machine:

- Combination thigh-extension and thigh-curl machine
- Specific leg extension machine.

Because the combination thigh extension/thigh curl machine was designed to accommodate exercises
for both the quadriceps and the hamstrings, the bed is flat. The specific thigh extension machine
allows for either a flat position of the seat or an angled seat. Some machines feature multi-angle
capability which allows for a variation in frontal thigh accentuation.

The flat bed, while allowing accentuation of the entire frontal thigh really emphasizes the lower
region of the frontal thigh. The angled bed also provides accentuation of the entire frontal thigh but
allows for facilitated accentuation of the upper region. Of the two machines, the specific thigh exten28
sion machine can be used to greater
advantage than the combination machine
because of the angled bed. As
well, the specific leg extension machine
provides a back rest which allows
for facilitated maintenance of
desired posture. Some machines offer
a single-leg application of the movement
for even greater isolation.

Considerations for Foot
Positions
This particular movement can be
applied with a variety of foot placements
(wide, narrow, closed) and four
ankle-joint positions (inversion, eversion,
and plantar and dorsi flexion).
Each specific approach to the thigh
(knee-joint) extension exercise will
provide specific accentuation upon
the quadriceps muscle group. Narrow
and closed stances stimulate the outer
region of the frontal thigh while the
wide foot placement would encourage
activation of the inner portion of the
frontal thigh. In addition, the eversion
position of the ankle-joint would
provide high activation of the vastus
medialis located on the inner anterior
thigh while the inversion position of
the ankle-joint would provide stimulation
of the outer portion of the anterior
thigh. The plantar and dorsi
flexion positions would stimulate the
middle portion of the anterior thigh.
The three main foot positions
that can be applied during this exercise
in order to accentuate the various
areas of the frontal upper leg (thigh)
are as follows:

Toes straight-ahead position
This position is considered to provide for a general
emphasis to be applied to the four quadriceps muscles.
Though it should be noted that the vastus intermedius
bears the major brunt of the exertion here which results
in the rectus femoris (the large muscle in the middle of
the frontal upper leg) to be accentuated.

Toes turned-in position
This position allows for an accentuation of the vastus
lateralis which provides for that sweeping outerregion
that is so impressive in frontal thigh development.

Toes turned-out position
This position allows for the accentuation of the
medial (inner) region of the frontal upper leg. The vastus
medialis (the large bulging muscle on the inner portion of
the lower region of the frontal thigh) is greatly accentuated
during the toes turned-out placement. Additional
emphasis can be provided to the inner portion of the
inner thigh by rotating the ankle joint outward.

You may want to experiment with the various foot
positions and placements as you continue through your
program but for purposes of a general frontal thigh application
the beginning weight training student would
best be served with a toes straight-ahead position.

Considerations for Feet Displacement and
Dorsi and Plantar Flexion
The feet should be placed about 6-8 inches apart
(depending upon the width of the hips) in order to provide
optimum growth and development potential. Wider
feet placements reduce the natural range-of-motion and
encourage breakdowns in technique such as rocking forward
and backward which encourages a drooping of the
head response which induces the back into a rounded posture which could lead to lower back injury.
Extremely close feet placements can invoke strain upon the spine. Close placements also discourage
the involvement of the vastus media1is during the movement.

There is also much discussion concerning the position of the feet with respect to either dorsal or
plantar flexion. Dorsal flexion (toes pointed up), encourages an increase in tension during the
movement application which allows for greater accentuation to be applied upon the vastus interme-
dius which promotes the accentuation of the rectus femoris. This response creates the deep crevices
and distinct separation in the muscles of the frontal thigh. The action of dorsal flexion however encourages
the upper torso to come forward which reduces the range-of-motion and creates stress
upon the lower back.

The tendency with dorsal flexion applications is to apply herky-jerky movement applications with
an exaggerated rocking motion which reduces the effectiveness of the exercise and could lead to lower
back injury.

Plantar flexion applications (toes pointed straight ahead) encourage full range-of-motion applications
but they also promote increased speed-of-contraction applications which can invoke serious
knee injuries during the concentric contraction phase of the movement. Particularly vulnerable is the
patella ligament which can be easily strained if the movement is not highly-controlled.

Summary of Correct Exercise Execution
- Assuming the use of a specific leg extension machine position yourself upon the seat so that the
edge of the seat is fitted snugly into the bend of the knees.
- Place the insteps under the rollers about 6-8 inches apart making certain that the rollers do not
come up on to the shins. If the rollers come up too high they will alter the force vector thus reducing
the effectiveness of the exercise. Conversely you will want to make certain that the rollers
are not placed too low near the toes where they might slip off during the movement creating a
pressure differential that could invoke injuries to the knees and to the lower back.
- Grip the handles at the side of the seat and straighten the arms and lift the chin up and thrust the
chest forward in order to assume the proper posture to allow for the safe, efficient movement
application. Make certain that you establish contact with the back rest and if a cushion is available
place it at the area of your lower back in order to provide maximum stability. Note: If a combination
leg extension/leg curl machine is being used you will want to make certain to place the
end of the bed behind your knees and lean back slightly (about 35 degrees). By leaning back you
are able to allow for a full range-of-motion application and you will reduce the stress upon the
lower lumbar region. You will need to grip the side of the bench with a fully extended arm position
in order to keep provide for the desired head-up posture. You will also want to avoid the
tendency to lean back too far in the starting position as this will reduce the effectiveness of the
exercise. As well, you will need to concentrate fully on avoiding the natural urge to lean back
during the application of the movement in effort to provide momentum to the lift.
- With either the specific or combination machine usages, you will want to keep your head held in
the erect position. If the head is allowed to droop during the movement it will create a resulting
rounding of the back posture. A rounded posture greatly reduces the range-of- motion capability
and places adds exertion upon the lower spine which could easily result in injury.
- Once in the correct position slowly raise the weight by extending at the knees. You will want to
resist the urge to snap the weight up into the fu11y-extended position. It is imperative to extend
slowly in order to avoid the dangerous snapping action which could. produce serious injury to
the patella ligament in the knees as well as to the lower back. Some trainers advocate the concept
of not fully extending in the finish position in order to reduce the risk of knee and back injuries.
However, it is felt here that a properly performed extension will allow for an enhanced growth
and development benefit associated with a full range-of-motion contraction while allowing for a
safe movement application.
- Once at the fully-extended concentric contraction position bold the resistance for two counts in
order to allow for the impulse to run the entire length of the frontal thigh and then slowly lower
the weight to the starting position.
- You will want to concentrate on maintaining correct posture during the eccentric contraction
phase of the movement in order to avoid “bouncing” into the subsequent concentric contraction.
The bouncing action encourages the body to bend forward which severely reduces the
range-of-motion and could lead to lower back injury. As well, by lowering the weight slowly you
are more easily able to avert the tendency of raising off the seat in effort to provide body-weight
momentum into the following concentric contraction.
- You will need to concentrate strongly in order to maximize neural-impulse activity throughout
the eccentric contraction phases of the movement. Lactic acid builds up readily during this exercise
and the natural tendency is to yield to the pain and come only partially through the ROM before
attempting to blast the weight back up. This aborted approach to the movement application
creates a herky-jerky movement application that can invoke injuries to the lower back as well as
the knees.

Keys to the Lift
- Keep the head up and the back straight throughout both the concentric and eccentric contraction
phases of the exercise.
- Utilize slow movement applications and avoid “snapping out” in order to reduce the risk of injury
to the knees and to the lower back.
- Concentrate fully on avoiding the natural tendency to “bounce” into the concentric contraction.

Single Leg Variation
A variation of the thigh (knee-joint) extension movement is the single leg application. The single
leg approach provides even greater emphasis on the quadriceps. However, it is recommended that
beginning weight-training enthusiasts perfect the technique of the conventional two-legged version
of the exercise before implementing the single leg application in order to avoid the common flaws in
technique that are accentuated during the performance of the single leg exercise.
Flaws in Execution

- Dropping the head and leaning forward during the execution of the concentric contraction.
- Rocking back and forth during the movement application
- Performing the movement with herky-jerky movement applications
- Not locking out at the completion of the concentric contraction phase
- Bouncing at the bottom of the eccentric contraction phase.
- Using rapid-fire speed-of-contraction during the movement application.

It should be noted however that these flaws in technique can be easily averted with a little experience
with the thigh (knee-joint) extension exercise and should not be overlooked entirely. In fact
the practiced trainee can apply more
ly-facilitated perfected technique in the single
leg version due to increased accentuation
and more readily-facilitated range-of
motion applications.

Vertical Knees-To-Chest

Vertical Knees-to-chest

The vertical knees-to-chest exercise can be performed
by either using a horizontal bar (hanging knees-to-chest)
or a vertical knees-to-chest bench (as depicted to the left).
The utilization of the knees-to-chest bench is recommended
because the arms and back can more readily become
fatigued during the performance of the horizontal
bar version of the movement. The knees-to-chest bench is
also more comfortable and discourages the exaggerated
swinging action of the body during the movement.

Iliopsoas Muscle Group Highly-activated
The vertical knees-to-chest movement is considered
to be an effective lower abdominal movement but—as is
consistent with the movements that see the legs being
brought to the chest (knee-joint flexion)—the exercise
accentuates the iliopsoas muscle group to a much greater
degree. Increased emphasis can be exerted upon the desired
region of the abdominal if the head and shoulders
are tilted downward toward the chest during the raising
action of the legs. However, once again the effects upon
the lower abdominal is incorrect as the downward tilting
action of the shoulders and the head accentuate the upper
abdominal region and not the lower portion.

Variation of Movement
A variation of the bent-leg version of the movement
can be performed with a stiff-legged application. It should
be noted however that the stiff-legged version of the exercise
is much more difficult to perform in that the longer
lever-arm provided by the extended position of the legs
invokes greater stress upon the iliopsoas muscle group
which in turn creates greater duress upon the lower lumbar
region. The movement carries with it the same risks
associated with the stiff-legged leg raise exercise only even
greater risk is imposed due to the lack of a base of support
as evidenced in the lying (prone) version of the leg raise
movement. While the risks are increased with the stifflegged
application, there is little reward associated with
that risk as the abdominal region receives no additional
stimulation during the stiff-legged application. It is advisable
not to apply the stiff-legged approach to the movement
but to instead a bent leg (knees-to-chest) application.

Summary of Correct Exercise Execution
- Assume the correct preparatory position for the
movement by standing inside the vertical leg-raise apparatus
with the feet placed on the provided foot
stands and the forearms positioned atop the provided
arm pads. The arm should be placed so that a 90° angle
is formed between the forearms and the upper
arms.
- Initiate the concentric contraction phase of the
movement by utilizing knee-joint flexion and raising
the knees up to the chest.
- Remember to bend the head and shoulders forward as
the legs are being raised in order to provide a more
advantageous angle-of-pull for the stronger activation
of the abdominal muscles. You may want to bring the
legs slightly back beyond the parallel line of the body
to provide for an altered angle-of-application which
will provide for accentuation of the lower abdominal
region.
- Complete the concentric contraction phase of the
movement by raising the knees as high as possible up
toward the chest. Another manner in which to pro-
vide added emphasis upon the abdominal region is to lift the body out in front of the parallel
line. Coupled with the bending forward action of the head and shoulders, this will allow for a
greater “crunching” type action to be exerted upon the abdominal region which will provide
added accentuation.
- Begin the eccentric contraction phase of the movement by slowly lowering the legs down to a
position that is just short of full extension.
- You will want to avoid swinging the body back of parallel during the completion of the movement
in effort to employ impetus for the subsequent concentric contraction.

Keys to the Lift
- You will want to direct strong neural-impulsing into the abdominal region in effort to provide
maximum emphasis upon the desired region of the abdomen and to reduce the level of activation
of the hip flexors.
- You will want to drop the head and shoulders downward during the execution of the concentric
contraction in effort to provide added accentuation of the abdominal region.
- You may want to also bring the legs slightly back of parallel and to allow for the body to raise up
past the parallel line of the body in effort to further accentuate the “crunching” action of the
movement upon the abdominal region.

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