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!

Crunch

Crunch

The crunch exercise provides accentuation of the upper abdominal region with major accentuation
extended upon the rectus abdominis and lesser emphasis exerted upon the internal and external
obliques. The crunch movement allows for the action of spinal-flexion with the virtual elimination of
hip-flexion which provides for maximal stimulation of the abdominal muscles. It should be noted
however that the crunch exercise should be performed with a free bench where the legs are placed
over the bench with no securing of the feet. If the crunch bench apparatus is employed with the feet
tucked under the foot pads (as depicted to the left) the hip-flexors can become highly-activated during
the movement; unless of course high-levels of concentration are directed into the abdominals
during the movement.

Movement Variation
Possible
A variation of the crunch
movement can be applied by
placing your feet up on the wall
or by placing the feet flat on
the floor and bending the
knees so as to allow for approximately
a 45° angle to be
formed between the lower legs
and the thighs. Place the arms
in front of the chest for balance
and apply a constant contraction,
reduced range-ofmotion,
lifting (crunch) action.

High Concentration
Required
It is vital that strong neural-
impulsing be directed into
the abdominal region in order
to provide proper stimulus for
the movement application. The
tendency with this exercise is to
tug on the back of the head in
effort to jerk the body upward
during the initiation of the lift.
Pulling on the head and utilizing
a sudden lurching-type action
reduces the amount of
effect the exercise will have on
the abdominal region, and will
also encourage injury to the
cervical vertebrae. It is also
important to lower the body
with strong muscular contraction
of the abdominal; the tendency
is to allow the body to
fall back with a bouncing action
off the floor in effort to
provide impetus for the concentric
contraction.

Summary of Correct
Exercise Execution
- Assume the correct preparatory
position for the exercise
by placing your feet
over a small, secure bench
with the lower legs extended sufficiently so as to allow for a 90° angle to be formed between the
upper and lower legs. You will want to be near the bench to make certain the thighs are perpendicular
to the floor.
- Place the bands at the side of the head with the elbows forward. If the elbows are held out to the
sides there will be a tendency to swing the elbows forward during the performance of the lifting
action which encourages a herky-jerky movement application.
- Raise up slowly utilizing strong neural-impulsing into the abdominal region.
- Complete the concentric contraction phase of the movement by raising up to the fully- extended
raised position of the ROM
- Begin the eccentric contraction phase of the movement by lowering the torso down slowly by
virtue of strong muscular contraction in the abdominal. You will want to maximally activate the
abdominal in order to gain the most out of the movement and to alleviate strain on the lower
lumbar region.
- Complete the eccentric contraction phase of the movement by slowly drawing to a halt at the
desired finish-position (about an inch or two from the floor). You will want to avoid the tenden-
cy of bouncing off the floor in effort to provide impetus to the subsequent concentric contraction.

Keys to the Lift
- Utilize a flat bench with the feet left unsecured (if available).
- Place the hands at the side of the head (in manner of eliminating the natural urge to tug on the
head during the lifting action), and concentrate fully on the abdominal muscles throughout the
entire execution of the exercise.
- You will want to lower down slowly during their eccentric phase in effort to reduce the tendency
to allow for a bouncing-off-the-floor action at the completion of the descent.

Behind-the-back Barbell Wrist Curl

Behind-the-back Barbell Wrist Curl

The behind-the-back barbell wrist curl exercise remains one of the most overlooked movements
in the entire weight-resistance training exercise portfolio. For every thousand trainees who indulge in
countless sets of reverse-curls, and conventional wrist curls (and even hammer curls) you may find a
handful of trainees willing to incorporate the behind-the-back wrist curl application into their forearm
routine. The omission of the behind-the-back wrist-curl movement represents a major oversight
as this movement emerges as one of the most effective contributors to forearm development.

Considerations for Hand-grip Applications
The benefit of this exercise is that it provides strong activation of the entire anterior-median
group. The flexor digitorum superficialis and flexor digitorum profundus, along with the flexor pollicis
longus muscles can all be activated by allowing the bar to roll down into the fingers during the
completion of the eccentric phase of the movement. If the bar is permitted to roll down into the area
of the fingers it should be done so with a high measure of control (as outlined in the seated wrist-curl
exercise presented earlier in this section).

Summary of Correct Exercise Execution
- Assume the correct preparatory position for the exercise by standing facing away from a barbell
stand (which has a light barbell resting upon it).
- Grasp the barbell in a palms-facing backward shoulder-width grip.
- Lower the arms to the fully-extended position and establish a shoulder width stance with the feet
pointed slightly outward. You will want to apply hip and knee-flexion (slight and establish an
erect position of the head.
- Initiate the concentric contraction phase of the movement by curling the barbell upwards toward
the forearm. You will want to curl with caution and apply a slow speed-of- contraction movement
application in effort to avoid straining the attachments in the back of the hand which are
extended to their fully-stretched position during the curling action. You will also want to avert
the strong urge to dip down and extend at the hips and knees in effort to incorporate momentum
into the lift.
- Curl the weight up to the natural finish-position in the concentric contraction ROM. Remember
to squeeze the forearms in the fully-completed finish-position and hold for two counts. You will
want to resist the temptation to raise the elbow during the lift.
- Slowly begin the eccentric contraction
phase of the movement extending the
wrists downward. You will want to utilize
high-concentration in directing
strong neural-impulsing into the forearm
muscles in effort to exert maximum
emphasis upon the forearms during
the eccentric phase. Remember to
squeeze the forearms at the conclusion
of the eccentric phase of the movement.

Keys to the Lift
- Utilize light resistance selection and
apply highly-controlled slow speed-of contraction
movement applications
during the concentric contraction phase
of the lift in order to reduce the risk of
straining the attachments in the back of
the hand.
- You will want to maintain the fullyextended
arms position throughout the
entire application of the movement.
- You will want to avoid the strong temptation
to dip down and apply a thrusting
action at the initiation of the concentric
contraction phase in effort to
incorporate momentum onto the lift.

Wrist-joint Dumbbell Rotation

Wrist-joint Dumbbell Rotation

The rotation movement action of the forearm as provided by the dumbbell pronation/
supination exercise allows for specific emphasis to be placed upon the pronator teres, the pronator
quadratus (pronation phase), and the supinator muscle (supination phase). The wrist rotation
action provides for additional growth and overall development of the forearms as the both the anterior-
median and posterolateral forearms muscle groups are also activated during the movement specifically
at the top of the exercise during the transition from pronation to supination (semi
pronation), as the two groups are always involved
during the application of the semi-pronated grip. In
addition, despite the fact that the curling action is
not performed in this movement, the arm position
is one of elbow-joint flexion and, as such, the brachioradialis
muscle is also activated during the
movement (although it should be acknowledged
that the brachioradialis activation is not as pronounced
as when elbow-joint flexion is applied).

Slow Controlled Movement Application
Essential
It is absolutely essential that the wrist rotation
(pronation/supination) movement action be performed
with a highly-controlled, slow speed-ofcontraction
movement application. There is tendency
to apply a ballistic training approach to this
movement; such approach could prove to be extremely
risky as injuries are commonplace if rapidfire
movements are applied. If the resistance is propelled
through the movement range too rapidly
there will be significant loss of muscular control of
the weight.

Rapid Increase in Torque Forces
The torque forces can add up quickly and the
resulting duress exerted upon the muscles will frequently
become too great for the muscles to control.
The ligaments and tendons of the region will
be called upon to provide support and control of
the pronation and supination movement finishpositions
with the result being that muscle strain as
well as ligament and tendon damage could easily
occur. Remember, you are not attempting to twirl a
baton, you are instead attempting to contract a resistance
in a particular movement application and, as
such, control is essential to the safe, efficient application
of this very simple, but potentially treacherous
exercise.

 

High-vulnerability Due To Anatomical Structure
The high-vulnerability of the muscles as well as the supporting ligaments and tendons, is due to
the anatomical structure of the muscles which sees them crossing over at the wrist as the forearms
undergoes the actions of supination and pronation. The muscles and supporting ligaments of the
region are intertwined in a vast close-grouped network that does not lend itself well to the articulation
of all of the ligaments and tendons that are attached in a concentrated area. As such, great care
must be taken to avoid exerting undue stress upon the muscles and their supporting ligaments and
tendons.

Apply Evenly Balanced Control or the Weight
It is important to control the weight through the entire movement application with the entire
hand and not just the medial portion of the hand (thumb and forefinger) where the grip is generally
stronger. The tendency with this movement is to apply major exertion of the supination portion of
the movement with the medial portion of the hand and to use the pinkies merely to support and
guide the weight through the movement. Ideally, you would want to apply strong pressure with the
little finger in effort to provide for more balanced muscular isolation throughout the entire region of
the forearms in manner of providing for maximum growth and development potential.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by establishing a natural shoulderwidth
stance with the feet placed in a slightly outward position. You will want to apply knee and
hip-flexion in effort to provide a desired flat rigid position of the back.
- Grasp a pair of dumbbells in a semi-pronated grip and curl them up to the mid-way point in the
hammer-curl movement. The forearms should be positioned parallel to the floor.
- Utilize a rotating action of the wrists to position the dumbbells in the supinated position.
- Slowly begin the pronation phase of the movement by turning the wrists downward until the
wrists are in the fully-pronated position. You will want to make certain to apply an evenly balanced
degree of pressure with both the medial (thumb) side and the pinky lateral side of the
hand.
- Complete the pronation phase of the movement by drawing the weight to a halt at the position
of full pronation of the hands. You will want to be careful not to overturn past the pronated position
finish-point. If the elbows are positioned in such a manner so as to allow for the fullysupinated
position then the position would provide for a bench mark for the pronated finishposition.
However, if the elbows are permitted to move during the movement application, there
is the chance that the wrists could be turned downward past the pronated position. Going
beyond the pronated position can induce painful injury to the wrists.
- Slowly begin the supination phase of the movement by turning the wrists upward until the hands
are in the desired finish-position parallel to the floor.

Keys to the Lift
- You will want to make certain to perform highly-controlled, slow speed-of-contraction movement
applications throughout booth the pronation and supination phases of the exercise.
- Apply even pressure across the entire hand; including the pinkies in order to provide maximum
muscle stimulation.
- Concentrate fully on resisting the tendency of allowing for the weights to be pronated beyond
the normal pronation-phase finish-point (hands parallel to floor).

Hammer-grip Curl

Hammer-grip Curl

The hammer-grip curl has almost always been considered a biceps exercise. This is undoubtedly
due to the fact that the curling action of the movement application. However, due to the semipronated
position of the hands, the curling movement most highly accentuates the brachioradialis
muscle of the forearm. It was indicated that the partially pronation position of the hands during
cambered-bar applications more highly accentuated the brachioradialis muscle than was the case with
straight-bar applications. The semi-pronated grip (as applied in the hammer-grip curl exercise) further
accentuates the brachioradialis and is considered the most advantageous manner in which to
emphasize the brachioradialis and as such is included in the movements for the forearms. The upper
arm is activated as well with the brachialis muscle highly-involved and, to a much lesser degree, the
biceps brachii. Remember, the brachioradialis muscle is not considered a member of either the anterior-
median or posterolateral forearm muscle groups and as such is treated as an independent.

Simultaneous or Alternate Application
As is common with the dumbbell curling movements, the hammer grip dumbbell curl exercise
can be performed with either a simultaneous or alternate application. The alternate application is recommended
as this approach allows for increased isolation and accentuation upon the desired region
of the brachioradialis. The alternate version also encourages a complete ROM for the movement application
and reduces the penchant to provide a swinging movement action during the execution of
the exercise.

Elbows Encouraged To Stay In Correct Position
The alternate application encourages the elbows to be
maintained in the desired back, down, and in-close-to the-body
position. By virtue of being able to devote full concentration to
one side, there is a lesser tendency to allow for an elbow-flaring
action to occur during the initiation of the concentric contraction
phase of the movement. As well, there is a lesser tendency
to raise the elbows up and to bring them forward during the
completion of the lift with the alternate approach. A good idea
is to apply a flat position of the wrist as the “cocked” wrist position
would encourage the elbows to be brought upward and
then forward during the execution of the movement.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture by establishing the
normal anatomical stance with the feet positioned at shoulder-
width distance with the toes pointed slightly outward.
Utilize knee and hip-flexion in order to establish a flat, stable
position of the back. The head should be kept in a
slightly upward position.
- Grasp a pair of dumbbells in a hammer-grip and hold them
in the fully-extended arm position at the sides of the body.
Be cautious not to hold the wrist too far away from the
body as this will encourage a leaning action during the initiation
of the concentric contraction phase of the movement.
You may want to bring the dumbbells into a position
that sees the bar positioned just to the outside of the outer
frontal portion of the thigh.
- Initiate the concentric contraction phase of the movement
by lifting the forearms upward while maintaining the fixedelbow
position. You will want to accentuate the area of the
forearms and direct strong neural-impulsing into the area in
effort to reduce the emphasis that will be placed upon the
shoulder during the completion of the lift.
- Complete the concentric contraction phase of the movement
by raising the dumbbell to the concentric finishposition
at the top of the shoulder. You will want to remember
to avoid having the elbow coming forward during
the conclusion of the movement. Pause for one second at
the top of the lift and squeeze the brachialis at the completion
of the movement.
- Begin the eccentric contraction phase of the movement by directing strong neural-impulsing into
the muscles of the forearm (specifically the brachioradialis) and the brachialis muscle of the upper
arm, in effort to avoid having the force of gravity take over control of the movement.
- Complete the eccentric contraction phase by drawing the weight to a slow halt while maintaining
the desired fixed-elbow position.
- You will want to avoid the tendency of swinging the dumbbell down and through the desired
finish-position in effort to maintain muscular control over the movement and to avert incorporating
momentum into the subsequent concentric contraction.

Keys to the Lift
- Establish and maintain the desired down, back and in-close position of the elbow during the entire
movement application in both the concentric and eccentric contraction phases of the lift.
- Do not hoist the dumbbell up during the initiation of the lift but rather utilize strong muscular
contraction in the brachioradialis and the brachialis in effort to derive the greatest benefit upon
the lift and to avert possible injury to the lower lumber region.
- You will want to control the movement application during the eccentric contraction phase in
manner of deriving the greatest results from the movement and to avoid having the dumbbell
come down and through the desired eccentric contraction finish-point so that you may avert incorporating
momentum into the subsequent concentric contraction.

Reverse Barbell Curl

Reverse Barbell Curl

From neophyte to advanced trainee, regardless of status and/or experience, almost every weightresistance
trainee’s forearm routine includes the reverse barbell curl. The “granddaddy” movement of
all forearm exercises, the reverse barbell curl is a simple one to perform but correct movement methodology
is required in order to reduce the risk of injury to the lower back, and to gain the most out
of the exercise. It should be noted that the reverse curl exercise provides high-activation of the extensor
muscles located on the posterior
portion of the forearm, but also requires the
assistance of the biceps brachii and the brachialis
due to the fact that elbow-flexion is
involved.

Determining the Accentuated
Portion of the Forearm
As is the case with all of the forearm
movements, the forearm muscles cannot be
worked entirely independent of one another
and, in fact, whenever we grip anything,
both the anterior-median and posterolateral
muscle groups are always coincidentallyactivated,
if not to the same absolute degree.
For purposes of explanation however,
the most highly-activated muscle group will
be the indicated group for each exercise.
The generally-applied rule-of-thumb in determining
which of the forearm muscle
groups is more highly-emphasized during a particular
movement is the portion of the forearm
that leads the action.

Elbows To Remain Down, Back and
In
Elbows must be kept down, back, and in
during the movement application as the movement
action must be one of forearm-flexion
applied as a result of having the elbows locked
in place to serve as a fulcrum for the movement
of the forearms. There is a strong tendency to
raise the elbows up, and forward, and to flare
them out to the sides during the raising of the
weight in order to incorporate the surrounding
muscles into the movement application.

Tendency to Apply Hip-flexion
Action
There is a strong tendency to utilize a hipthrusting
action at the initiation of the concentric
contraction in effort to incorporate momentum
into the lift. There is also a tendency
to want to lean back during the execution of
the lift in effort to apply leverage to the lift.
Both these actions should be avoided as they
reduce the effectiveness of the exercise, and
could cause lower lumbar region injuries.

Considerations for Barbell
Selection
The reverse barbell curl movement can be
performed with a conventional (straight bar) or
with a cambered-bar. The straight bar provides
for a fully-pronated position of the hands while the cambered-bar provides a partially-pronated
hands position. The significance of the hand position is realized in the specificity-of-accentuation
that is applied to the muscles of the forearm.

Conventional (Straight) Bar Application
The straight bar approach provides for a “pinkies-up” pronated-grip application which accen-
tuates the posterolateral muscle group of the forearm. It should be noted that the brachioradialis
muscle is also involved this movement though not nearly as much as the posterolateral group. The
brachialis muscle of the anterior upper arm (lower region) is also involved but in a reduced capacity
as compared to its involvement during the cambered-bar application.

Cambered-Bar Application
The partially-pronated position of the hands during the cambered-bar application reduces the
stress on the posterolateral group (particularly the outer portion), and the brachioradialis muscle is
more prominently brought into play during the movement. This means that the emphasis of the
movement is significantly reduced on the lateral portion (area of the “pinkies”) and is more prominently-
applied over the medial portion (area of the thumbs). The extensor carpi ulnaris is eliminated
from the action and the extensor carpi radialis is more greatly accentuated. The brachialis muscle of
the anterior upper arm (lower portion), is also more highly-activated during the cambered-bar application.
For purposes of explanation, the straight-bar reverse curl exercise will be analyzed.

Note: the considerations for selection of conventional (straight) bar or cambered-bar would include
the consideration of what other exercises are included in the forearm exercise inventory. If the
hammer-curl exercise is on the list you may want to go with a conventional bar application. On the
other hand if there is no listing for the hammer-grip curl you may want to utilize the cambered bar in
effort to provide accentuation of the brachioradialis muscle.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by applying slight knee and hip- joint
flexion and establish a flat, rigid posture of the back.
- Grasp a barbell in a shoulder-width pronated grip. Wider grips reduce the natural ROM movement
application and encourage a rising of the elbows action. Closer grips encourage the elbows
to be brought out too far in front of the body and often induce the high-activation of the anterior
deltoids.
- Lower the arms to the fully-extended position and establish the down, back and in-close position
of the elbows.
- Initiate the concentric contraction phase of the movement by raising the forearms upward. You
will want to make certain to maintain the desired down, back and in-close position of the elbows
as the forearms are raised.
- You will want to avoid the natural tendency to apply a hip-thrusting action into the movement in
effort to apply leverage to the lift. Hip-thrusting severely reduces the effectiveness of the exercise
and could invoke injuries to the lower lumbar region as a result of the arching-of-the back posture
which is usually induced as a result of the exertion of the thrusting activity.
- Complete the concentric contraction phase of the movement by raising the forearms to the fullycompleted
concentric contraction finish-position at the top of the shoulders. You will want to be
certain to apply “pinkie-pressure” throughout the entire movement application in effort to provide
stimulus of the entire posterior region of the forearms. Pause for one count.
- Begin the eccentric contraction phase of the movement by lowering the forearms downward.
Remember to maintain the desired fixed-position of the elbows during the descent.
- Complete the eccentric contraction phase by lowering the weight to the fully-extended (approximately
mid-thigh) finish-position.
- You will want to avoid the urge to recoil at the conclusion of the lift in effort to cushion the effects
upon the forearms. As well, the shoulders may be experiencing a painful response to the
exertion placed upon them and high-concentration is required in order to maintain proper form
throughout the movement.
- You will also want to avoid the tendency to “short-arm” the completion of the eccentric contraction.
You will want to make certain to extend the forearms all the way down while keeping the
elbows in the fixed position.

Keys to the Lift
- Maintain the down, back, and in-close position of the elbows throughout the entire execution of
the exercise.
- Avoid utilizing a hip-thrusting action in effort to apply momentum into the lift.
- Extend the arms fully during the eccentric contraction phase of the movement.
- Avoid the tendency of allowing a recoiling action of the body to be applied in effort to cushion
the effects of the movement during the completion of the eccentric contraction phase.

Forearm Training

Forearm Training

Popeye Forearms
When the legendary Popeye emerged into prominence, he cut a fearsome figure of strength and
power. The identifying aspect to his presumed might was the superior development of his forearms.
When golfing great Gary Player stalked the fairways with seldom-equaled distinction, he was nicknamed
“Popeye” in reference to his highly-developed forearms which hinted of a power beyond that
which is normally associated with a man of his size and structure. Well-developed forearms establish
a sense of strength and provide the finishing touches to the well-developed physique.

However, despite the benefits attributed to having well-developed forearms, they emerge as one
of the most neglected muscle regions in the entire body. This fact would seem incongruent with the
location of high-prominence the forearms share alongside the triceps and biceps. Also, as the forearms
are part of the usually overworked arm, it would seem illogical that they would be overlooked
in so many weight-training programs. The generally-applied rationale for the prevalent absence of a
solid forearm routine (or even a partial routine featuring one forearm exercise) is that the forearms
are involved in all other work. This proposed theory of explanation is repeated from that provided by
those who suggest that extensive calve training is not required because we walk around on them all
day. If that is true, why is it that only a small percentage of the people (those who engage in serious
calves training) have superiorly-developed calf muscles? The point is that constant (low intensity)
work will not provide adequate stimulus to allow for optimum growth and development.

In addition, with reference to the forearms, what should not be overlooked is the fact that the
“other body part” exercises are performed with a de-emphasis upon the forearms. When the curling
movements are performed for the biceps, the
hyperextended position of the wrist is suggested
in manner of reducing the accentuation upon the
forearms. When the back movements are performed
the applied philosophy is one that suggests
that the arms are merely a link between the
resistance and the muscles of the back and that as
little emphasis as possible be placed upon the
arms (forearms). The popularity in recent times of
wrist-straps also serves to reduce the accentuation
upon the forearms during back routines. The emphasis
upon the forearms is discouraged in all
exercises and as a result, the forearms receive only
a small portion of the stimulus needed to promote
increased growth and development.

In order to properly stimulate a muscle there
must be a specific accentuation provided for that
muscle. The trainees who rely upon “other work”
to supply the supposed required emphasis are
short-changing themselves with regard to proper
forearm development. A well-rounded forearm
routine is essential in order to provide for the
fabled “Popeye” forearms of strength and power
that are the hallmark of the truly “complete” physique.

Location and Function
There are several muscles that comprise the
region of the forearm and each is responsible (as
indicated by its location and name) to provide a
specific action upon the forearm. The anterior
portion of the forearm is comprised of the flexor
muscle group while the posterior portion of the
forearm is comprised of the extensor muscle
group. These two muscle groups (not surprisingly)
are responsible for the actions of flexion and
extension respectively. The forearms are also
made up of muscles that are involved in the rotation
of the forearm as evidenced in the actions of
supination and pronation and are fittingly deemed
the “rotator” muscles. An analysis of the major
muscles of each section and which are responsible
for the various actions of the forearms will be presented.

 

Anterior-median Group: Forearm Flexors

 

Flexor Carpi Radialis (A)
Location
Situated (as the name would imply) along the radius bone and originates on the epicondyle
(medial) of the humerus and inserts into the sheathe of tissue that rests on the palm of the hand primarily
at the base of the second metacarpal.

Function
Serves in the action of flexion and abduction of the hand at the wrist-joint and flexes and pronates
the forearm.

Flexor Carpi Ulnaris (B)
Location
Situated along the ulna bone and originates from two areas: medial condyle of the humerus; the
medial portion of the ulna on the olecranon process. It inserts on several areas (bones) of the hand
(medial portion) and into the base of the fifth metacarpal (little finger).

Function
The flexor carpi ulnaris is involved in the actions of flexion and abduction of the hand at the
wrist-joint and flexion and pronation of the forearm.

Flexor Digitorum Superficialis (C)
Location
While the name would imply that this muscle is located superficially it is actually more deeply
rooted than either the flexor carpi ulnaris or flexor carpi ulnaris muscles. It is however situated superficially
to the flexor digitorum profundus and thus, derives its superficialis title. This muscle originates
on the medial epicondyle of the humerus, medial ulna, and anterior border of radius. It (as the
name would imply) inserts on the palmer (inside) portion of the middle four digits (fingers).

Function
The flexor digitorum superficialis serves in the action of wrist-flexion and in the flexing action of
the middle phalanges of the digits (fingers).

Flexor Digitorum Profundus (D)
Location
A long thin muscle, it is located more deeply than the flexor digitorum superficialis and originates
on the ulna bone and inserts on the distal portion of the middle four fingers.

Function
The flexor digitorum profundus is involved in the flexing action of the hand at the wrist-joint
and the flexing of the distal phalanges of the digits (fingers).

Flexor Pollicis Longus
Location
This is another of the deeply-rooted flexor muscles of the anterior region of the forearm. This
muscle begins on the anterior surface of the radius and medial epicondyle of the humerus and inserts
on the distal bone of the pollicis (thumb).

Function
The flexor pollicis longus serves in the action of wrist-flexion (due to the fact that it crosses the
wrist-joint) and flexion of the thumb (as it inserted upon the thumb).

Rotator Muscles
In addition to the muscles of the anterior portion of the forearm (anterior-median group), that
are described as forearm flexors, there are two muscles included in the anterior-median group which
are described as rotator muscles: the pronator teres and the pronator quadratus.

Pronator Teres (E)
Location
This muscle is located on the medial epicondyle of the humerus and coronoid process of the ulna
and inserts on the mid-shaft of the radius.

Function
As the name would indicate, this pronator muscle serves to pronate and flex the forearm. The
pronation action is provided by the fact that the muscle is connected to both the ulna and radius
bones in the forearm.

Pronator Quadratus
Location
This is a short powerful muscle that originates on the distal end of the ulna near the elbow and
inserts on the distal end of the radius.

Function
Due to its name as a pronator muscle coupled with the fact that the muscle connects to both the
ulna and radius bones offers suggestion that it would be highly-involved in the action of rotating the
forearm upward (pronation).

 

Posterolateral Group: Forearm Extensors

Extensor Carpi Radialis Longus (F)
Location
Originates on the lateral supracondylar ridge and inserts on the proximal shaft of the radius.

Function
This muscle is involved in the action of wrist-joint extension and abduction as well as forearm
extension.

Extensor Carpi Radialis Brevis
Location
This muscle is the little brother of the extensor carpi radialis longus (thus abbreviated brevis). It
originates on the lateral epicondyle of the humerus and inserts on the base of the third metacarpal.
Function
This muscle is also involved in the actions of wrist-joint extension and abduction as well as forearm
extension.

Extensor Carpi Ulnaris (G)
Location
Originates on the lateral epicondyle of the humerus and inserts on the base of the fifth metacarpal.

Function
The extensor carpi ulnaris is involved in the actions of wrist-joint extension and adduction.

Extensor Digitorum Communis (H)
Location
Originates on the lateral epicondyle of the humerus and inserts on the phalanges of the second342
Advanced Techniques in Weight-Resistance Training
fifth metacarpal. (The communis label derives from the multi insertion points).

Function
This muscle is involved in the actions of digit (finger) and wrist-joint extension.

Extensor Pollicis Longus (I)
Location
This is a longer muscle originating on the dorsal shaft of the ulna and extending all the way to
the distal phalanx of the pollicis (thumb).

Function
Serves in the single action of extension of the pollicis (thumb). In addition to the extensor muscles
the postern-lateral group also includes the supinator muscle, called simply, “supinator”.

Supinator
Location
The supinator originates on the lateral epicondyle of the humerus and inserts on the proximal
shaft of the radius.

Function
It is involved in the action of supination of the forearm. In addition to the anterior-median and
posterolateral muscles groups (including the pronator teres and pronator quadratus and supinator
muscles) there remains one prominent forearm muscle that has not been covered: the brachioradialis.

BrachioradiaIis (J)
Location
Originates on the supracondylar ridge of the humerus and inserts on the styloid process of the
radius.

Function
The brachioradialis is involved in flexing the forearm. The location of the brachioradialis just below
the brachialis suggests that it is highly-activated during the hammer-grip curl and reverse-curl
exercises which also involve the incorporation of the brachialis muscle.

Muscle Activation
Whenever a grip is applied to a weight, the muscles of the forearms are activated. The particular
region of emphasis (anterior or posterior) is determined by the type of grip applied (supination, pronation,
semi-pronation) as well as the actions of the wrist-joint and elbow-joint flexion and extension.
For example, movements involving wrist-joint flexion activate the forearm of the anterior forearms
while movements involving wrist-joint extension activate the forearm extensors of the posterior area
of the forearm. As well, supinated-grip elbow-joint flexion (as evidenced in the barbell curl exercise)
activates the forearms flexors located in the anterior region of the forearms. The supinated-grip elbow-
joint extension action (as evidenced in the standing supinated reverse grip triceps extension exercise)
involves the forearms. Meanwhile the pronated (reverse) grip barbell curl exercise activates the
posterior region of the forearms while the pronated-grip triceps pressdown exercise most strongly
involved the anterior region of the forearms.

It should be noted that while one region of the forearm is more highly accentuated during a particular
exercise it is done so not at the exclusion of the opposite region of the forearms as the forearm
muscles work in close harmony with one another. In addition, the utilization of the semipronated
grip highly activates both the forearm flexors and forearm extensors during the actions of
elbow-joint flexion and extension respectively. Most prominently affected is the brachioradialis muscle
located on the lateral region of the forearm.

Reverse Incline Dumbbell Curl

Reverse Incline Dumbbell Curl

The benefits attributed to the unique angle-of-application of the incline dumbbell curl exercise
are repeated, and in some regards, accentuated with the reverse incline dumbbell curl variation. In
this exercise the trainee is positioned face down on an incline bench (either a standing or seated
334 Advanced Techniques in Weight-Resistance Training
bench can be used), with the chest placed squarely upon the bench supporting the body. Their hands
are held in the fully extended position at the sides of the body even with the shoulders. The posture,
and subsequent straight-forward elbow-flexion action provides strong accentuation of the brachialis
at the outset of the movement, biceps short head at approximately the one-third to half-way points in
the movement range, and the biceps long head during the final one-third of the movement.

Movement Analysis
The reverse incline version of the incline
dumbbell curl exercise provides a rarely-available
angle-of-application (and as a result increased stimulus
of the biceps brachii occurs and as such is
considered a highly beneficial curl movement variation.
Almost strangely, the reverse incline dumbbell
curl exercise represents one of the most often
overlooked movements in the entire weight resistance
training exercise inventory. Aspiring trainees
would be well advised to include the reverse incline
curl in their anterior upper arm routine in
effort of providing for increased stimulus and resultant
growth and development of the brachialis
and biceps brachii. It should be pointed out that
the reverse incline dumbbell curl exercise is considered
a “shaping” movement, thus the use of
heavy resistance is discouraged in order to provide
for enhanced growth and development and reduced
injury-risk potential.

Shoulder Highly-Vulnerable in
Reverse Incline
Because of the angle-of-application of the reverse
incline dumbbell curl movement, the shoulders
are pulled slightly forward of their normal
position in relationship to the elbows. The advanced
position of the shoulders and the fact that
the shoulders are placed in reverse position above
the elbows means that the force-vectors hit directly
into the shoulders in a weakened position. Great
care must be taken to direct the emphasis of the
movement into the brachialis and the biceps brachii
and away from the shoulders in order to derive
the greatest benefit from this highly-specific
exercise.

Considerations for Bench and Angle Selection
Either a standing or seated bench can be employed for the movement. Once again, the major
opposition to using the standing bench is that the angle of the incline (usually about 60° relative to
the floor) is too severe to be able to provide optimum benefit. The seated bench would normally
have an adjustment capability that would allow for a much more effective angle (usually about 45°
relative to the floor) to be employed. Both benches provide a similar degree of comfort and movement
capability. It should be noted that a less than 45° angle-of-application would extend the shoulders
more fully and thus provide for an increase in emphasis upon the biceps long head. However,
the extended position of the shoulders exposes them to a high risk of injury and therefore a 45° angle
would be recommended for the movement application.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by leaning face down against the back
rest of a seated incline bench. The chest should be pressed against the back rest with the head
held in an erect position over the top of the back rest.
- Grasp a single dumbbell in a supinated grip and lower the arms to the fully-extended starting
position. A semi-pronated staring position can be employed as well, in manner of utilizing a
semi-pronated to supinated “corkscrew” movement application). You may experiment with both
approaches in effort to determine which one serves your objective most effectively. For purposes
of our report we shall outline the simultaneous supinated grip.
- Initiate the concentric contraction phase of the movement by utilizing strong neural- impulsing
into the brachialis and biceps brachii (in effort to reduce as much as possible the exertion felt in
the shoulders) and through the action of elbow-joint flexion raise the dumbbell upward.
- You will want to make certain to initiate the movement with highly-synchronized muscular contraction
of the muscles of the anterior region of the upper arm (not the shoulder) to draw the
weight up. You will want to remember to keep the elbows down, back, and in during the raising
of the dumbbell in order to provide maximum contraction intensity throughout the entire rangeof-
motion capability of the elbow-flexion action.
- You will need to concentrate fully in effort to avoid leaning back in manner of providing impetus
to the lift. In addition to reducing the intensity of the contraction in the biceps brachii the leaning
back action creates an arching of the lower back which can cause a jamming of the facetjoints
and other lower lumbar region injuries.
- You will have to focus diligently in order to provide for a proper true-vertical plane movement
application. There is a strong tendency to contract the weight under the bench toward the chest
as opposed to outside in a parallel line with the shoulders. Remember to maintain the “pinkiesup”
position of the hands in order to provide maximum stimulation of the biceps throughout the
ascent.
- Contract the weight up to the concentric contraction finish-position and squeeze the biceps
forcefully at the conclusion of the lift.
- You will want to apply a strong over-supination action at the top of the movement in order to
provide increased tension upon the biceps. Hold the weight in the fully-contracted concentric
contraction finish-position before initiating the eccentric contraction phase of the movement.
- Slowly lower the weight by extending the arm downward by virtue of strong neural- impulsing
into the biceps in effort to combat the impending forces of gravity which threaten to overpower
the biceps. You will want to apply a slow speed-of-contraction movement application during the
eccentric phase in effort to avoid straining the shoulders at the conclusion of the lift. The ligaments
and tendons in the shoulder, as well as the biceps tendon insertion could easily become
strained if the weight is permitted to “free-fall” back to the starting position.
- Complete the eccentric contraction phase of the movement by drawing the weight to a halt at
the fully-extended position of the arm. You will want to resist the urge to allow for the weights
to swing behind the body in effort to provide a “wind-up” for the subsequent concentric contraction.

Keys to the Lift
- Utilize strong neural-impulsing of the biceps brachii in manner of providing for maximal contraction
intensity in the desired region of the anterior upper arm and to avoid the strong involvement
of the shoulders.
- Maintain the “pinkies-up” position in order to provide increased stimulation.
- Maintain contact with support bench with the chest throughout the entire execution of the
movement and avoid any arching of the back actions.
- Contract the weight in the true-vertical plane and apply strong concentration in effort to avoid
the tendency to draw the weights up under the bench.
- Squeeze the biceps at the top of the lift and apply a strong supination action at the conclusion of
the movement.
- Apply a slow speed-of-contraction movement application in the eccentric phase and avoid any
swinging action of the dumbbell in effort to provide momentum for the subsequent concentric
contraction

Supine Incline Dumbbell Curl

Supine Incline Dumbbell Curl

The incline dumbbell curl exercise provides another variation of accentuation on the muscles of
the anterior upper arm due to the alignment of the shoulder and the elbow, and because the body is
placed in an angled position and the movement is applied directly against gravity. The angled posture
of the body allows for the force-vector to directly attack the brachialis and the biceps brachii which
produces an increase in tension during the movement application. It is vital that the movement be
applied in the line of true-vertical in order to provide for maximum benefit from this unique and
highly-effective movement variation.

Movement Analysis
Once again, the exercise can be performed with a simultaneous or alternate application and with
a supinated-grip or “corkscrew” (semi-pronated to supinated) application. For our purposes we shall
analyze the simultaneous supinated-grip application. It is felt that the simultaneous application pro330
Advanced Techniques in Weight-Resistance Training
vides greater balance than the alternate
proach, and that there is lesser tendency to
rise off the bench in effort to lean into the
lift when the simultaneous approach is used.
The supinated-grip allows for full concentration
of the movement upon both the
biceps short head and long head throughout
the entire movement application, and, as
such, was chosen over the “corkscrew”
(semi-pronated to supinated), application.
You may want to experiment with the other
variations to the movement in manner of
determining the most effective approach
with which to meet your specific objectives.
Regardless of the approach chosen it is imperative
(as it is with all of the curl exercises),
that the hand be in the supinated position
at the conclusion of the lift in order to
derive maximum benefit from this highlyeffective
“shaping” exercise.

Importance of Proper Weight
Selection
It is essential that the exercise be performed
with precise technique in order to
achieve the desired shaping benefits associated
with the concentration movements.
As is always the case—particularly with the
concentrated biceps exercises—the selection
of proper resistance represents the initial
step toward proper movement methodology.
It is not necessary to move heavy
weight on this exercise.
The “concentration” exercises should
be approached with a sense of realization
that over- estimating the amount of resistance
that can be properly applied will most
assuredly eradicate the effectiveness of the
exercise, and could easily create injury risk for the trainee. There are several mass-mover exercises
available that encourage heavy loading, the concentration movements however should be approached
with a keen awareness of the requirement and benefit of proper movement methodology.

Importance of Avoiding Common flaws
There are a number of common flaws-in-technique that should be avoided in order to garner
maximum benefit and to reduce the risk of injury during the performance of the exercise. The frequently-
applied errors that should be avoided include the following.

Raising the Elbows During the Lift
There is a strong tendency to raise the elbows up during the lift in effort to avoid contracting the
biceps brachii and brachialis muscles against the forces of gravity. Due to the unique angle of the
body and the fact that the force-vectors directly attack the muscles of the anterior arm with little
support provided by the shoulder, the exertion felt in the biceps and brachialis is greater than that
which is experienced in the conventional curl exercise applications.

The body seeks out a manner in which to alleviate the cramping action occurring in the biceps.
By lifting the elbows up, the intensity of contraction is severely reduced, and the movement can be
performed with limited pain felt in the biceps. The problem of this approach of course, is that the
biceps do not receive maximum motor-unit recruitment potential because the action of flexion is not
provided throughout the entire range-of-motion of the movement application.

Hoisting Action Implemented into the Lift
Because it is difficult to contract the resistance in a line of true vertical in the incline body position,
there is tendency to lean forward and then to throw the body back into the bench in effort to
provide a “springing” action off the bench in manner of incorporating a large measure of momentum
into the concentric phase of the movement. This implementation of “body-language” encourages the
elbows to be brought out in front of the body instead of being maintained in the proper down, back,
and in-close position. The movement of the elbows severely reduces the contractile intensity in the
biceps brachii and the brachialis and thus, significantly curbs the (desired), resultant effects of the
exercise.

Failure to Maintain “Pinkie-up” Position
It takes strong concentration to maintain the desired “pinkie-up” position due to the fact that the
force of gravity upon the biceps is increased with the inclined position of the body. With increased
duress, the biceps seal out a less strenuous angle-of-application which results in less than true-vertical
line of application. The dumbbells are brought across the front of the body as opposed to straight up
to the sides with the result being that the thumbs are brought over the top of the little finger which
reduces the amount of intensity that is exerted upon the biceps brachii and the brunt of the load is
absorbed by the brachioradialis muscle of the forearm.

Alteration in Body Angle Induced
Another negative ramification associated with drawing the dumbbells across the body is that the
weight of the load encourages the trainee to come up off the bench with the result being that the
movement is now applied with a more vertical body position and the associated benefits attributed to
the incline dumbbell exercise are significantly compromised. Also, when the weights are brought
across the body and the thumbs are allowed to lead the movement, there is little opportunity presented
to apply a strong supination action at the conclusion of the movement.

Swinging the Dumbbells beyond Parallel Position
There is a natural tendency to swing the dumbbells well past the desired parallel-to-the- body eccentric
contraction finish-point with this movement due to the incline angle of the body which (as we
have repeatedly mentioned) exerts a significant increase in force upon the muscles of the anterior
arm. As well, the inclined position of the body exerts increased pressure upon the shoulders; if the
weights are permitted to swing through the natural movement range to an extended distance, great
strain can be placed upon the anterior deltoid heads.

It is important to lower the weights by virtue of strong muscular contraction (in effort to combat
the resistive forces of gravity) by extending the arms slowly down to the sides and not beyond the
parallel-with-the-shoulders point-of-reference. It is important to make certain that the dumbbells
come to a complete halt before attempting the subsequent concentric contraction phase of the
movement. It should be realized that, in addition to creating injury risk, the swinging actions of the
arms erases the hope of a full range-of- motion- contraction of the brachialis and biceps brachii resulting
in a significant reduction in the resultant effects of the exercise.

Summary of Correct Exercise Execution
- Assume the correct preparatory position for the movement by sitting on an incline bench and
leaning back against the back support. It is important to establish contact with the support with
the back and maintain contact with the back support throughout the entire execution of the
movement. The head should be held in a position that is aligned with the angle of the body and
maintained in that position throughout the movement application. It is also possible to use a
standing incline bench, but as most of the standing benches are constructed with too steep an
angle (usually 60-70° relative to the floor), the less severe angle (35-45° relative to the floor)
seated bench is recommended. Remember, the major benefit of the incline application is to provide
accentuated contraction intensity of the biceps brachii; the greater the angle the less effective
the movement will be.
- Grasp a pair of dumbbells in a pronated grip and position the hands in the desired fully- extended
commencement position. The bands should be turned out slightly in effort to provide for
a more readily-facilitated position of supination of the bands. If the hands are placed in the
straight-ahead position there is tendency to turn the bands inward and to roll the thumbs up over
the pinkies during the performance of the lift.
- Keeping the correct posture with the back and head in full contact with the back support, slowly
raise the dumbbells upward by virtue of strong muscular contraction in the action of elbow-joint
flexion. Be careful to apply a highly-synchronized initiation of the lift; no jerking the weight upward.
Remember also to avoid leaning forward, and then throwing the body back, and then
springing off the back rest in effort to apply leverage to the lift. As well, you will want to concentrate
fully on maintaining the proper “pinkies-up” (supinated) position of the hands throughout
the lift.
- Complete the concentric contraction phase of the movement by raising the dumbbells to the
fully-contracted concentric finish-position so that the bottom portions of the weights are resting
at shoulder-height.
- You will want to make certain to apply a strong squeezing action of the biceps and an exaggerated
supination action at the conclusion of the lift to further stimulate the biceps brachii. You
will also want to avoid bringing the dumbbells in front of the body during the completion of the
lift and to perform the movement in the desired position outside of the shoulders.
- Begin the eccentric contraction phase of the movement by slowly lowering the weight using
strong neural-impulsing of the biceps brachii in order to resist the powerful forces of gravity
which threaten to take over control of the descent. You will need to focus on resisting the temptation
to lean forward during the descent (particularly in the latter stages of the set when fatigue
mounts rapidly) in effort to cushion the duress experienced in the biceps during the descent.
- Complete the eccentric contraction phase of the movement by lowering the weight to the fullyextended
finish-position which sees the forearms and upper arms in a straight line. Do not allow
for a rapid speed-of-contraction during the eccentric phase in order that you may maintain muscular
control over the movement throughout the descent.
- You will need to concentrate fully in order to resist the tendency to allow for the weights to
swing past the desired parallel-to-the-shoulders position during the completion of the eccentric
contraction. Remember to maintain contact with the back rest with the head in effort to ensure
that the correct posture has been applied throughout the entire execution of the exercise.

Keys to the Lift
- Establish and maintain the desired correct posture by keeping as much of the back in contact
with the back support as possible and by keeping the head in alignment with the angle of the
body.
- Apply smooth, highly-synchronized contractions during the initiation of the concentric contraction
phase in order to avoid a sudden snapping of the weight into motion which could cause
small tears in the biceps brachii and could strain the biceps tendon attachment.
- Utilize strong neural-impulsing during the eccentric contraction phase of the movement in effort
to avoid having gravity take over control over the movement during the lowering of the weights.
- Concentrate fully in effort to resist the temptation of applying a rocking action of the body and a
subsequent springing action off the back rest in effort to apply momentum into the lift.
- Be certain to maintain the “pinkies-up” position of the hands throughout the execution of the
exercise and to squeeze the biceps at the conclusion of the lift.
- Resist the temptation to apply a swinging motion of the arms during the conclusion of the eccentric
contraction phase of the movement.

Seated Dumbbell (Simultaneous) and Concentration Curl

Seated Dumbbell Curl (Simultaneous)

The seated dumbbell curl movement can be performed with either an alternate or simultaneous
movement application. It is recommended that the simultaneous approach be taken in manner of
providing for increased balance. Due to the stability provided by the bench, the simultaneous application
can be executed with increased control than that which would be available with a standing
simultaneous application. As well, the simultaneous application provides a built-in guidance factor
which permits both dumbbells to be brought through the same (respective) movement plane. With
the alternate approach to this movement there is a greater demand placed upon the trainee to perform
two identical movements.

Movement Analysis
The versatility of dumbbell training can be enjoyed with an outward-grip application. Instead of
the dumbbells being brought up in a
straight line to the front with the knuckles
facing forward, the dumbbells are held out
to the sides at approximately a 45° angle
between the front and the sides of the body.
If the dumbbells are held directly out to the
sides there is increased pressure felt in the
shoulders. It is also very difficult to supinate
the wrists during the raising of the weights.

Tendency to Suffer Breakdowns
in Form
There is a strong tendency to lean forward
and then back to provide a swinging
motion of the dumbbells in effort to apply
momentum into the lift. As well, there is a
natural urge to incorporate the shoulders
into the movement and to allow for the
forearms to bear a major brunt of the load.
There is an increased tendency to apply
wrist-joint flexion into the lift as establishing
(and maintaining), the desired hyperextended
position of the wrist is extremely
difficult to perform with this exercise. It is
also very difficult to perform the movement
in the desired movement plane as there is a
natural tendency to draw the dumbbells
across in front of the body as opposed to
straight up to the sides directly opposing
gravity. As well, there is a very strong penchant
to use the “short-arm” position
throughout the movement application. Remember,
the activation of the biceps brachii
is provided by full ROM elbow flexion which can only be accomplished as a result of full
ROM elbow-extension applications.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture by sitting on the end of a secure bench with the head up
and the back in a flat, rigid position.
- Grasp a pair of dumbbells in a supinated grip and place the hands at about a 45° angle between
the forward and out-to-the-sides positions in the fully-extended position. You will want to make
certain that the pinkies are parallel to the thumbs in order to
provide optimum stimulation of the biceps short head.
- Initiate the concentric contraction phase of the movement by
utilizing strong neural- impulsing into the biceps brachii in effort
to provide powerful elbow-joint flexion in raising the
weights upward.
- You will want to concentrate fully in order to contract the
dumbbells in the true vertical plane as there is a strong tendency
with this movement to bring the dumbbells into the
body and in a slightly horizontal plane during the lift. As well,
you will need to resist the urge to raise the elbows up during
the lift as such action will severely reduce the ROM of the
movement application.
- You will want to resist the tendency to lean back during the
completion of the ascent in effort to provide leverage to the
lift.
- Raise the dumbbells to the concentric contraction finishposition
making certain to maintain the supinated position of
the wrists.
- You will want to squeeze the biceps at the top of the lift in effort to apply maximum intensity
into the movement. You may want to bring the elbows forward and up at the completion of the
lift in manner of providing for an extended distance to the concentric contraction ROM which
would further stimulate the biceps long head. However, when an elbow-raising application is
performed there is a tendency to raise the elbows up during the movement as opposed to waiting
until the completion of the lift which reduces the effect the exercise will have on the biceps short
head. It is recommended that the elbows be maintained in the down, back, and in-close-to-thebody
position throughout the execution of the exercise in order to provide stimulation of the biceps
brachii with no sacrifice made to the biceps short head.
- Begin the eccentric contraction of the movement by utilizing elbow-joint extension to lower the
weight to the starting position. You will need to concentrate fully in order to resist the forces of
gravity which threaten to take over the movement.
- Complete the eccentric contraction phase of the movement by lowering the arms to the fullyextended
eccentric finish-position. You will want to resist the urge to “short-arm” the movement
in effort to cushion the effects of the stretching experienced in the biceps brachii.
- You will want to avoid the tendency to swing the weights behind the body at the conclusion of
the descent in effort to provide momemtum into the subsequent concentric contraction. You
will want to maintain the erect posture of the head and the flat, rigid vertical posture of the back
to avoid the tendency to lean forward during the performance of the eccentric contraction.

Keys to the Lift
- Send strong neural-impulsing into the biceps brachii in effort to reduce the accentuation of the
shoulders.
- Establish and maintain the supinated position of the wrists in order to provide maximal stimulation
of the biceps.
- Do not lean back in effort to provide a hoisting-affect into the movement.
- Concentrate fully in effort to resist the forces of gravity during the eccentric contraction and resist
the urge to swing the weights past the parallel line of the body in effort to provide momentum
into the subsequent concentric contraction.

 

Seated Dumbbell Concentration Curl
The seated concentrated dumbbell curl (as the name would suggest), offers added concentration
to the biceps brachii with a provisionary “peaking” component. As well, the added isolation benefit
associated with dumbbell training allows for increased concentration of the biceps. An additional
component of “concentration” is provided as a result of the applied posture for the movement. The
bent-over position of the body results in a closed-in alignment of the biceps brachii attachments
upon the scapula, and their insertion on the ulna at the elbow-joint. The biceps brachii are thus
placed in a preparatory contracted position and as such, increased tension can be exerted upon both
the biceps long head and the biceps short head. Due to the elbow/shoulder relationship, the brachialis
also is highly-activated with this movement. While the seated concentrated dumbbell curl can provide
the benefit of increased stimulus upon the biceps brachii, it is vital that strict adherence to
proper movement methodology be applied throughout the entire execution of the exercise in order
to derive maximum benefit from this demanding but potentially highly-effective movement.

Several Common Flaws-of-execution Surface
There are a number of common flaws-of-execution that surface during the performance of the
movement and strict attention must be paid to correct exercise execution if the benefits of this exercise
are to be realized. The most frequently seen errors include:
Bending over too far and lowering the head
Lowering the head too far forward severely restricts the range-of-motion of the movement
which severely reduces the effectiveness of the exercise. The head must be kept up during the
movement in order to open the body and allow room for the dumbbell to be raised through the entire
movement range. The desired closed-in position of the origins of the biceps long head and biceps
short head on the scapula in the region of the shoulder and the insertion of the biceps tendon
on the ulnar tuberosity of the forearm near the elbow-joint can still be applied with the head held up.

Initiating Movement with Calf (Heel) Raise Action
There is a strong urge to initiate the concentric contraction by raising the heel off the floor and
apply a supporting lifting action with the calf muscles. It is important to contract the biceps brachii
through the entire range-of-motion of the movement application. Utilizing the calf (heel) raise action
severely reduces the effectiveness of the exercise.

Applying “Short-arm” Movement Applications
It was indicated that the closed-in shoulder/
elbow relationship establishes a shortening of
the biceps brachii which increases the tension felt in
the area. The increased tension presents strong inducement
to retain the flexed position of the arm as
stretching the arm out to the fully-extended position
causes pain in the muscles (particularly toward the
end of a set when lactic acid begins to build up).
The general tendency is to protect against the pain
by maintaining a partially-flexed arm position
throughout the descent.

Applying Unwanted Rocking Action
It is very difficult to execute the movement
without allowing for a rocking action of the body to
creep into the movement. As the weight is lowered
(usually with a “short-arm” position) of slight elbow
flexion there is major inducement provided to bring
the body down with the weight. As the weight is
then raised there is a strong resulting raising-of-thebody
response that sees the trainee incorporating a
rocking action that sees the leg acting as a fulcrum
for the teeter-totter movement application.

Applying the Movement in an Oblique Plane
There is a strong inducement to perform the
movement with a crossing in front of the body action
as opposed to lifting the weight in the truevertical
plane. Opposing the resistive forces of gravity
exerts great force upon the biceps brachii and an
easier approach is sought in effort to reduce the
duress they are placed under. As well, by bringing
the dumbbell across in front of the body instead of
straight up allows for an alleviation of the pressure
experienced in the biceps as a major portion of the
burden of the load is absorbed by the brachioradialis
muscle of the forearm. It is vital that the allimportant
“pinkies-up” position of the hands be
maintained throughout the entire execution of both
the concentric and eccentric phases of the movement in order to encourage maximum motor-unit
recruitment of the biceps brachii and brachialis muscles.

Considerations for Angle-of-application
There are two placement positions, and two angles-of-application that can be utilized for the execution
of the exercise. The triceps can be placed either against the inner thigh just above the region
of the knee, and the movement application applied at a 90° angle from the thigh, or, it can be placed
at approximately the mid-way point of the thigh, with the movement applied at a 45° angle between
the knee and the mid-point of the body. The 45° angle-of-application is recommended in order to
provide a unique angle of approach as compared 90° angle of application that provides a more standardized
straight-on approach.

The 45° angle consideration complies with the proposal that whenever dumbbells are employed
additional (unique) angles of application should be sought in effort to produce novel effects upon the
involved muscles. The 45° angle of application provides for an increase in the range-of-motion of the
movement application and also allows for a more readily-facilitated application of supination at the
conclusion of the lift. Both of the above factors provide for an additional growth and development
component for the biceps brachii as well as the brachialis.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by sitting on the end of a secure
bench in a bent-over position with the triceps pressed against the inside portion of the sameside
thigh at about the mid-way point.
- Lower the arm to the fully-extended position and grasp a dumbbell in a pronated grip with the
angle of the dumbbell established at a 45° angle between the knee and the mid-point of the body.
- You will want to raise the head and apply the hyper-extended position of the neck in effort to
provide for maximum range-of-motion capability during the completion of the concentric contraction
phase of the movement.
- Initiate the concentric contraction phase by utilizing strong neural-impulsing into the biceps brachii
and brachialis in effort to provide for powerful elbow-joint flexion in manner of raising the
weight.
- Concentrate fully on raising the weight in the line of true-vertical and resist the temptation to
draw the dumbbell across the front of the body in an oblique angle application. You will want to
resist the general penchant to allow for the thumb to come up over the top of the pinkie during
the final stages of the movement.
- Remember to keep the head up and to resist the urge to lean back during the execution of the
lift.
- Complete the concentric contraction phase of the movement by raising the weight to approximately
chin-high and to the side of the face. The forearm should be positioned true- vertical at
the concentric finish-position.
- You will want to take advantage of the unique 45° angle of application and apply strong (exaggerated)
supination at the conclusion of the lift in effort to exert additional emphasis upon the outer
upper portion of the biceps.
- Begin the eccentric contraction phase of the movement by lowering the arm down by virtue of
strong neural-impulsing into the biceps brachii in extending the arm downward. You will to resBiceps
ist the forces of gravity by utilizing strong muscular contraction of the muscles of the anterior
upper arm.
- You will want to remember to maintain the raised position of the head during the lowering of
the weight in effort to resist the natural urge to lower the head during the descent in effort to reduce
the amount of stretching experienced in the biceps brachii and brachialis muscles.
- Complete the eccentric contraction phase of the movement by lowering the arm to the fullyextended
finish-position. The forearm should be in direct line with the upper arm at the conclusion
of the descent. You will need to concentrate fully in resisting the urge to “short-arm” the
eccentric contraction phase of the movement as there is a strong tendency to rock forward with
the arm in the slightly flexed position in effort to cushion the effects of the stretching action
upon the muscles during the lowering of the weight.

Keys to the Lift
- Utilize full ROM movement applications in both the eccentric and concentric contraction phases
by lowering the arm to the fully-extended position (no “short-arming” permitted) and by keeping
the head erect in effort to open up the body to allow for a full movement range in the concentric
phase.
- You will want to resist the temptation to utilize a calf (heel) raise action in effort to provide impetus
to the lift during the initiation of the concentric contraction phase.
- Be careful to avoid the general tendency to apply a rocking motion during the execution of the
movement by leaning forward during the lowering of the weight and then springing up over the
knee and leaning back during the concentric contraction of the movement.
- Be sure to maintain a “pinkie-up” (full supination), position of the hand throughout the entire
execution of the exercise.
- Remember to apply exaggerated supination of the hand so that the pinkie is positioned beyond
the parallel line of the thumb during the conclusion of the lift in order to effect greater accentuation
of the biceps

Next Page »