Advanced Training – Phase I

Advanced Training — Phase I

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

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

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

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

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

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

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

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

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

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

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

Consistent Rep-count Application

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

Descending Rep-count Application

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

Ascending Rep-count Application

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Working Models

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

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

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

Different Body-parts Application

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Working Models

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Advanced Training – Phase II

Advanced Training — Phase II

Extended-sets Training

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

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

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

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

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

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

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

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

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

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

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

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

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

Modified Pause-rest Application

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

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

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

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

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

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

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

Classic Three-peat Training: Specific Application

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Standing Calf Raise

Standing Calf Raise

The standing calf raise exercise represents the granddaddy movement for calf training. While the
movement appears basic in design, there are a number of considerations to take into account in order
to provide for both maximum growth and development and reduced injury risk potential. Due to the
highly-efficient ratio of force-generating capacity per square centimeter of muscle, there is a tendency
to pack on too much weight in this exercise. Overzealous plate-loading can lead to several breakdowns
in form which, of course, not only curb growth and development potential but encourage
injury risks as well. With too much resistance applied, there usually follows a number of serious flaws
in technique such as: not providing full ROM contractions and offering herky-jerky movement applications.
These two errors in exercise execution could easily lead to injuries to the knees, lower back,
as well as the Achilles tendon. It is suggested that highly controlled movement applications be performed
featuring full ROM and slow speed-of-contraction movement applications in order to ensure
the maximum benefit from this highly-effective exercise.

Plate-Loading vs. Plate-Stack Machines
Normally, the standing calf raise is performed on the standing
calf raise machine. This machine can be a plate stack, cable
variety, or variable-resistance. Plate-loaded machines of the older
variety frequently put undue pressure on the back, due to the
fact that as the resistance is brought through the movement
range there is a constant altering of the amount of force upon
the various vertebrae along the vertebral column. You will want
to exercise caution when selecting your resistance. It would be a
good idea to work with slightly less than capacity resistance and
train with very slow movement applications on plate-loading
machines.

More Advantageous Force-Vector
With the plate-stack calf raise machine, the movement is
much more uniform throughout, and the force vector comes
straight down through the body and the force can be absorbed
by the entire structure of the body. The positive ramification of
absorbing the shock with the entire body versus the spinal area
is that the spine is not placed under great duress. They key here
is to ensure that you maintain proper posture throughout the
movement application. Do not thrust forward during the concentric
contraction as hip-thrusting will create a dangerous arching
of the back which can jam the facet joints.

As well, you should avoid bouncing at the conclusion of the
eccentric contraction phase of the movement as this action
could cause knee ligament and tendon damage. If the body is
not kept erect, any measure of body sway experienced in the
back will place pressure on the spine. The spine is not made to
withstand the kind of pressure that it must endure when correct
form is sacrificed when contracting the poundage that are used
on the standing calve raise exercise.

Neural-Impulsing
It takes extreme concentration to send high-intensity neural
impulses down to the calf muscles. Get the most out of every
pound by contracting slowly and squeezing the muscles at the
top of the lift and stretching them completely at the bottom of
the movement. You will be challenged to avoid the natural tendency
of bouncing up and down. It is easy to fall prey to the
evils of momentum training on this exercise.

Sensible Weight Selection
A beneficial approach to training the calves is to use sensible weight selection. It is easy to get
carried away with the amount of resistance that you will ask the calves to move. Remember with all
weight-resistance training exercise applications, the considerations for proper form and correct execution
are much more vital than how much weight can be moved. These considerations are magnified
when calf training is involved due to the fact that there is a strong tendency to bounce up and
down in executing the movement.

Anyone can stack on huge amounts of weights on a calf machine, and bounce up and down; it is
the intelligent weight-training student that can apply safe and efficient training applications on this
movement.

Full Range-Of-Motion
The key here is to train slowly in both the concentric and eccentric contraction phases of the
movement. You will want to make certain to allow for full range-of-motion applications. A good idea
is to pause at the top of the lift and hold the contraction until you can feel the calves “burning”. This
way you will know that you are not merely going through the motions. Pumping out high-rep sets of
bouncing up and down is not the answer. Strong concentration is required in order to direct a strong
impulse into the calves in effort to provide safe, efficient training.

Gaining the Proper “Foothold”
The other consideration with regards to injury-risk potential is the consideration for external injury
risk. You will need to make certain that the balls of your feet (not your toes), are positioned directly
upon the block. You will want to make certain that your footwear is compatible with the requirements
of the exercise. Training in socks for this one would be a definite “no, no” as your feet
could easily slip off the block causing serious harm. If the feet slip, you can suffer the risk of knee
and back injuries because of the sudden faltering of correct (stabilized) posture which could succumb
to the heavy burden.

Considerations for Proper Feet Displacement
It is also essential that you to align yourself properly in order to provide for the safe, efficient execution
of the movement. If the feet are placed too wide, you will not be able to get the required
range of motion to promote muscle hypertrophy in the gastrocnemius and the soleus. Conversely, if
the feet are placed too close together the spine is once again placed in jeopardy.

There is very little margin of error and spinal injuries are greatly invited, when the feet are placed
too close together. A preferred foot placement would be to have the feet about six to eight inches
apart with the balls of the feet placed squarely on the platform. When you are balanced with the toes,
it is extremely difficult to achieve full range-of-motion applications.

Poor Base-Of-Support Provided By Toes
As well, if the toes cannot support the load the tendency is that the knees will buckle which will
result in a rounded-back posture which leaves the lower back susceptible to injury. However, when
the balls of the feet are used they are able to contract against tremendous resistance. As well, the direct
line of contraction of the calves comes as a result of the utilization of the balls of the feet as the
force vector drives down through this area of the foot rather than through the weaker region of the
toes.

Another major consideration here is not to extend the feet in the natural position. That is, as you
walk, the angle of the toes allow for easy natural bending to facilitate the walking action. The tendency
is to allow the foot to bend in line with the toes at almost a forty-five degree angle. This is undesirable
in the execution of the standing calve raise because the inner portion of the calves is not highly-
activated in this foot position.

Considerations For Inside/Outside Accentuation

In Search Of “Diamonds”
It has been frequently recommended that in order to accentuate the outside portion of the calves
the trainee point the toes inward and to emphasize the inside portion of the calves the trainee is advised
to point the toes outward. The toe placement can help accentuate the desired area of emphasis
but what determines the amount of emphasis that will be placed upon the respective areas is the
amount of pressure that is applied when driving off the block. You may want to experiment with the
various foot placements in order to garner a “feel” for the standing calve raise movement application.

I would recommend that the beginning trainee place the entire front portion of the feet across
the block and drive with the emphasis on the inner portion of the feet. The idea is to drive off the
balls of the feet with added accentuation provided on the inner portion of the feet. By accentuating
the inside region of the feet you are ale to accentuate the formation of the “diamond” shaping of the
inner calves. Remember, it takes intense concentration to build those “diamonds” so don’t fall victim
to laziness and allow the accentuation to wander to the outside portion of the feet which is the natural
tendency with the standing calve raise exercise application.

Free-Weight Standing Calf Raise Movement
There are many improvisations that are possible to apply with this exercise. If your gym does not
have a standing calf machine, there are different ways to overcome the problem. One simple way, if
you are training in a gym that does not have it or you are training at home and do not want to invest
two thousand dollars in a calf machine, is to take a barbell and assume the same position with the bar
across the shoulders, behind the neck as you would in squat. This movement requires good balance
on the part of the trainee it is vital that a solid platform is utilized. Do not rely on just any block of
wood as the block can snap back up at you if the pressure becomes too severe. If you spring off the
block you can easily injure your knees and lower back so it is essential that you use a solid base of
support to ensure the safe, efficient application of the standing calve raise movement.

Summary of Correct Exercise Execution
- Take your position on the standing calve raise machine by placing the balls of your feet on the
support block. The feet should be placed in the straight-ahead position.
- Utilizing knees and hip flexion, and with the head erect, bend under the resistance support
cradle. Place the cradle properly onto the shoulders and then slowly straighten the body by utilizing
hip and knee extension. You should now be standing in an erect posture with the head up
and the weight supported with the shoulders.
- Keeping the body in the fully-extended position, slowly lower the body to the bottom of the eccentric
contraction position in order to prepare for the concentric contraction phase of the
movement by using dorsal flexion of the ankle joint. Remember not to bounce at the bottom of
the eccentric phase.
- Maintaining the erect posture of the body slowly drive upward utilizing plantar flexion of the
ankle joint to provide for the concentric contraction phase of the movement. You will need to
resist the tendency to bend at the knees and extend the body in effort to add impetus to the lift.
Any deviation in posture will round the back exposing the lower lumbar region to serious injury.
- Extend the flexion action through the full ROM of the calve muscles to reach the completed
concentric contraction phase of the movement. You will want to pause for a two-count in order
to stimulate maximum fiber recruitment before lowering the weight.
- Slowly begin the eccentric contraction phase of the movement by utilizing dorsal flexion to contract
the calf muscles in the eccentric phase. You will be challenged to contract the muscles
through the full range-of-motion as there is a natural tendency with this movement to allow gravitational
forces to take over the impetus of the eccentric phase.
- You will want to make certain to dismount the machine at the conclusion of the set in exactly the
same manner as you mounted the machine; keep the head up and utilize knee and hip flexion to
bend under the resistance support harness. Many injuries occur as a result of the trainee being in
too big of a hurry to dispose of the load and falling victim to injury due to poor posture.

Keys to the Lift
- Establish a firm foothold with the balls of the feet secured on the block.
- Maintain an erect posture with the back straight and the head up.
- Utilize intelligent weight-selection in order to avoid the risk of having the knees buckle under the
load.
- Do not bounce in and out of the movement applications.

Hack Squats

Hack Squats

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

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

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

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

Proper Foot Placement

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

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

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

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

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

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

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

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

Lying Leg (Knee-joint) Curl

Lying Leg (Knee-joint) Curl

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Hamstrings Intro

Hamstrings

Often Overlooked
The posterior muscles of the thigh are
often overlooked by many weight-training
enthusiasts. Even those trainees who devote
additional time to their leg training so
as to include isolation work on their quadriceps,
frequently neglect to include hamstring
movements into their leg exercise
portfolio. It seems that many weightresistance
trainees apply the “out-of-sightout-
of-mind” adage to their leg training. It
is much more encouraging to work on the
quadriceps where the deep cuts and crevices
can be readily admired. The hamstrings
are not as visible, and thus they require
more diligence on the part of the trainee to
provide proper development. From a tangible
perspective, the “hams” are not called
upon as prominently as the quads in performing
various athletic movements.

However, neglecting the hamstrings
reduces the trainee’s ability to fully develop
their legs. No trainee would ever think of
building only their biceps and not devoting
any attention to their triceps why is it then
that it can be assumed that proper and thorough
leg development can be accomplished
by placing emphasis on only the
anterior thigh and leaving the posterior
thigh untouched?

The benefits of providing for balanced
development of the legs can be realized
from an injury reduction perspective as
well. How many times have you heard of an athlete pulling their hamstrings? In fact I would be willing
to bet that the first mention you heard of the hamstring muscles (outside of the gym), was in reference
to an injury. Sprinters for example, who have built up their quadriceps through their running,
undergo the risk of pulling their weaker hamstrings due to the imbalance of strength.

While running encourages the development of the quadriceps it should be noted that the hamstrings
work in synergy with the quads. If the frontal thigh muscles are developed well beyond the
level of the posterior thigh muscles the posterior muscles become highly- vulnerable to injury risk.
From all perspectives, it makes sense to offer equal devotion to both the anterior and posterior regions
of the thigh.

Location and Function
The posterior region of the thigh is comprised of three main muscles all of which cover both the
knee and the hip joints. Since the hamstrings cross two joints they provide a function at each of
those joints. They serve as extensor of the thigh at the hip joint and flexors of the lower leg at the
knee joint.

Semitendinosus (A)
Location
Originates from the ischial tuberosity of the posterior hip and inserts on the medial surface of
the superior portion of the tibia at the knee.

Function
In addition to providing for hip joint extension and knee joint flexion, the semitendonosous is
also involved in medial rotation of the tibia.

Semimembranosus (B)
Location
Originates on the ischial tuberosity of the posterior hip and inserts on the posterior portion of
the medial condyle of the tibia at the knee joint.

Function
The Semimembranosus is also involved in medial rotation of the tibia.

Biceps Femoris (C)
Location
The biceps femoris of the posterior thigh is similarly constructed to the biceps femoris of the anterior
upper arm in that the muscle has two distinct (long and short), heads. The long head originates
on the ischial tuberosity where it shares a common tendon with the semitendonosous which crosses
at the hip joint. The short head originates from the lateral edge of the linea aspera alongside the femur
bone of the upper leg and the supracondyle region located on the proximal (inside) area of the
femur. Both the long and short heads of the biceps femoris combine via a single tendon and insert
on the head of the fibula of the lower leg.

Function
Both the long and short heads are involved in the action of leg flexion at the knee joint and are
also involved in the lateral rotation of the leg during knee flexion. It should be noted that because the
short head of the biceps femoris does not cross the hip joint it serves no function in hip joint activity.

Muscle Activation
Unlike the quadriceps muscles, the hamstring muscle group is not readily called upon during
many events involving physical activity. While the “quads” are called into action during such activities
as the ascending and descending of stairs or in the relatively simple task of walking, the hamstrings
relatively speaking lay mostly dormant with the result being that the muscles of the posterior thigh
are not nearly as developed as the quadriceps. As a consequence of their reduced activity, whenever
the hamstrings are called upon during movements requiring their high activation, they become correspondingly
highly susceptible to injury. It is important to realize the level of caution that must be
applied to hamstring training in order to stimulate growth and development while at the same time
reducing the risk of injury to this highly-vulnerable muscle group. As a manner of general approach,
the trainee would be well advised to work with light resistance and to utilize slow speed-of- contraction
movement applications featuring full range-of-motion contractions. In this report we will be
analyzing three hamstring movements. Two movements will feature knee joint flexion (lying and
standing leg curls) and one will highlight a stretching action of the posterior thigh (deadlift).

Leg (Knee-joint) Extension

Leg (Knee-joint) Extension

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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.

Preacher (Scott) Curl

Preacher (Scott) Curl

The preacher curl derives its name from the podium-like bench that is utilized for the movement.
The use of the name “Scott” curl results from the fact that bodybuilding legend Larry Scott
invented the idea of performing the curling movement with the use of an angled bed that serves as
an arm rest. Mr. Scott determined that the preacher curl movement would provide a unique aspect to
the curling movement; one that would induce a “peaking” response in the muscles of the anterior
upper arm. The reasoning behind the idea of using the angled bed is constructed upon the scientific
findings associated with the positioning of the elbows in front of the shoulders which provides a particular
emphasis on the muscles of the anterior upper arm.

Angled Bed Allows For
Relaxation of Shoulders
The angled bed provides a base of
support for the arms and it allows for
the relaxation of the shoulders. In this
fashion the elbows can be positioned in
front of the shoulders with the muscles
of the shoulders in a relaxed posture
which allows for the alleviation of the
activation of the anterior deltoids which
would normally be strongly activated
during postures that have the elbows
positioned in front of them. The significance
of alleviating the pressure exerted
upon the shoulders is that with
the shoulders relaxed, the movement
can be performed with additional emphasis
placed upon the region of the
anterior upper arm as opposed to the
deltoids which obviously would significantly
increase the effectiveness of the
exercise.

Significance or Leaning
Forward
It is important not to lean too far
forward during the movement application
as leaning will expose the shoulders
to the direct line of fire of the
force vectors which will result in the
high-activation of the anterior deltoids.
The greater the involvement of the deltoid,
the less the emphasis of the movement on the biceps. Remember, the benefit of having the
arms supported by the angled arm rest (bed), is that the shoulders can be maintained in a relaxed opposition.
If the trainee leans too far forward into the lift the shoulders are no longer relaxed but are
instead, highly-activated. It is advisable to restrict the lean to that amount which provides for accentuation
of the upper region of the biceps brachii but does not encourage an overriding involvement
of the deltoids.

Remember, the concept of leaning forward provides a benefit of adding tension to the biceps
brachii as it shortens (contracts) the biceps as it brings the attachment (origin) closer to the insertion.
Please refer to the benefits of forward lean in the preceding section on the closed-grip curl exercise.
However, the preacher curl provides a
different emphasis due to the fact that
the shoulders are supported by the bed
of the bench.

Leaning Forward Can Encourage
Unwanted Wrist-flexion
One of the serious negative ramification
associated with leaning too far
forward is that the trainee is encouraged
to apply wrist-joint flexion as the
forearms are brought up to meet the
upper arms. Flexing the wrists highlyactivates
the forearm flexors which reduce
the amount of accentuation the
exercise will have upon the desired region
of the anterior upper arms. Ideally
the wrists would be positioned in the
hyper-extended position in effort to
alleviate the natural tendency to employ
the forearms into the movement.

Head Held Erect
Ideally, the lean would be of such
dimension so as to allow for the head
to be aligned even with the shoulders.
You do not want to bring the head too
far back as this would straighten the
body too much which would result in a
severe reduction in the “peaking” benefit
of the movement as the bar would
not be brought high above the shoulders
but rather would be raised to a
position that is even with (or maybe
even slightly below shoulder height).

“Peaking” Effects Derived
from High Finish-position
Remember, the stretch position of the shoulders
at the finish position will produce the desired
emphasis in the upper region of the biceps which
will add to the overall “peaking” aspects of the
movement. The use of the preacher (Scott), curl
movement application provides the trainee with an
opportunity to utilize a high-finish position of
the elbows without incurring the normal tradeoff
of having to raise the elbows up. The
preacher curl application allows for a fixed elbow
position and encourages the peaking of the
belly of the bicep. In addition, the preacher application
provides a distinct “cutting” aspect as
it allows for a distinct separation between the
anterior deltoid and the top of the biceps brachii.

Importance of Avoiding “Bouncing”
Action
It is important that the trainee maintain a
secure position upon the seat and apply neither
an up and down bouncing action nor a forward
and backward rocking action during the respective
eccentric and concentric phases of the
movement. The under arm (axilla), of the body
should be pressed flush against the top of the
bed and maintained in solid contact with the
bed throughout the movement. The bed should
not be used as a fulcrum to spring up and over
in effort of providing momentum into the lift.

Considerations for Applied ROM or
Movement Application
Of all the considerations regarding the correct
execution of the preacher (Scott) curl exercise
the debate over the proper application of
the eccentric contraction ROM emerges as the
most vital concern. There is much controversy
over whether or not the eccentric contraction
phase of the movement should be applied with
a full ROM or a restricted ROM movement
application. The consideration for less than full
ROM applications is that because of the
stretched position of the biceps brachii and the
exertion such position places upon the biceps
tendon, the fully-extended eccentric position
should not be applied.

Advocates of the full ROM application suggest that a less than full ROM application deprives
the trainee of optimum growth and development potential. The full ROM supporters also suggest
that a slight adjustment in body posture will allow for the application of a full ROM contraction
without risk of injury. The referred to “slight alteration in body posture” however, would reduce the
effectiveness of the exercise as it would (in fact) itself, remove the opportunity for a full ROM application
and would only serve to present a risk of injury. To explain: as the trainee alters his/her body
position in order to reduce the exertion upon the elbow-joint he/she does so in response to experienced
pain. The point of the matter is that the adjustment comes as a result of a pain already experienced;
simply put, the help arrives too late resulting in minor tears being experienced by the trainee
which could easily induce chronic elbow-joint soreness.
As well, by adjusting the body as a result of feeling the pain of the tendon stretching induces a
breakdown in proper movement methodology which sees the trainee resorting to a plethora of training
errors during the execution of the movement. These errors include:

- Applying a leaning forward during the completion of the eccentric contraction;
- Applying a springing action of the body off the fulcrum of the top of the bed;
- Allowing the shoulders to become highly-activated in providing for a cushioning of the load during
the completion of the eccentric phase action.

The above-listed trio of cardinal errors would more seriously hamper the effectiveness of the exercise
to a much greater degree than would the minor restriction in the eccentric phase ROM application.
Restricted seven-eights Eccentric ROM Recommended
It is recommended that a seven-eights eccentric ROM be applied in order to reduce the strain on
the elbow and to provide for a required range-of-motion contraction. It is advisable that the trainee
receive spotting help in this movement in order to help alleviate the pressure experienced in the elbow-
joint during the transition from the eccentric phase to the concentric phase of the movement.

Standing Preacher Curl Bench also Available
Both a seated and standing preacher curl bench are available and each provides the same “peaking”
opportunity. If the standing version is employed you will want to utilize hip and knee-flexion in
effort to provide for the proper body position. You will also want to ensure that the head is held
erect and that the back is held in a flat, rigid position.

Straight Bar, Cambered Bar or Dumbbells?
The preacher (Scott) curl movement can be performed with the use of either a straight bar or a
cambered bar. (Dumbbells can also be utilized and the discussion of dumbbells will be included at
the end of the barbell (straight and cambered explanation). Most of the time, in fact, almost exclusively,
whenever you see the barbell rack of a preacher curl bench it is loaded with a cambered bar. It
is as though the preacher curl exercise is to be performed with the use of a cambered bar. While the
cambered bar can produce impressive results from the preacher curl movement the elimination of
the straight bar as a consideration for the preacher curl movement may represent a major oversight.

Considerations for Cambered Bar Application
As the cambered bar produces a partially-pronated position of the hands it provides highactivation
of the brachioradialis muscle of the forearm and the brachialis in the lower region of the
anterior upper arm. It also activates the long head of the biceps brachii. It does not however, produce
significant effect upon the short head of the biceps brachii. As a result, the cambered bar
preacher curl application provides a peak to the outside of the biceps and produces that flat expanse
of muscle that signifies advanced biceps growth. However, the frontal view of the biceps would reveal
the medial (inner) portion of the anterior upper arm (biceps short head) would not be developed
as fully as the preacher cambered bar application does nothing to stimulate this region of the anterior
upper arm.

Wide-grip cambered bar applications also appear to stimulate the shoulders more than more narrow
and closed-grip applications and as such it is recommended that the more narrow grips be applied
in order to provide maximum stimulation of the muscles of the anterior upper arm. As well the
narrow portion of the cambered bar is less angled than the outer portion which results in a more supinated
position of the hands which will result in greater stimulation of the medial (inner) portion of
the anterior upper arm.

Cambered Bar Stimulation of Biceps Short Head
It should be noted however that the use of the cambered bar provides a unique manner in which
to activate the medial (inner) portion of the biceps. Due to the location and function of the biceps
attachment on the scapula, the partially pronated position of the hands induces a pulling effect upon
the inner portion of the biceps. If a narrow grip is used there is an increased tendency to place the
elbows outside of the shoulders which results in the shoulders being drawn out from the body
(shoulder abduction). This is a different resultant than is experienced with the use of a straight bar
where narrow-grip applications provide stimulation of the lateral portion (long head) of the biceps
brachii. It is also different from the standing cambered bar application where the shoulders are not
supported and the biceps long head is more strongly activated. The action of shoulder abduction induces
an accompanying stretching response in the medial portion of the anterior upper arm which
further stimulates the biceps short head. In addition, because the weight is supported on an angled
bed, and, as the shoulders are in a relaxed position, and as the elbows are in front of the shoulders,
there results increased activation of the biceps short head.

Consideration for Straight Bar Application
The utilization of a conventional (straight) bar preacher curl application allows for the fullysupinated
position of the hands which would produce greater overall peaking development of the
anterior upper arm as it would provide for the activation of the biceps short head. The high involvement
of the biceps short head produces a more fully-developed anterior upper arm region. The development
of the biceps short head in addition to the biceps long head produces a “peak” that carries
across from the lateral to the medial regions of the anterior upper arm. When the biceps are
viewed from the front they provide an impressive mass of muscle that is peaked to perfection.

Considerations for Angle-of-Application
There are several angles that can be applied with the preacher (Scott) benches that can be utilized
to enable the trainee to add a peak to the biceps’ mountains. Most of the beds are constructed on a
45° (approximately) angle though some trainee actually prefer to use the back of the preacher (Scott)
bench to work at a 60° angle in effort to provide a different accentuation on the muscles of the anterior
upper arm. The height of the seat will determine the position of the body. If the seat is too high
the tendency will be too be pitched too far forward which will result in the strong involvement of the
forearms. Conversely, if the seat is positioned too low it will result in a reduction in the ROM of the
movement application as there will be tendency to spring the arms off the top of the bed. The ideal
position of the seat would be one that allows for a comfortable full ROM movement application
which will not invoke springing or rocking actions during the execution of the exercise.
Considerations for Dumbbell Application
The utilization of dumbbells can also be implemented into the preacher curl movement inventory
as the dumbbell application provides a unique angle-of-application associated with dumbbell training.
The use of the single arm dumbbell variation allows for a fully-supinated posture and also
presents opportunity to apply the movement on a different angle. Instead of bringing the weight
straight up, the resistance is first drawn slightly inward, and then in an outward action as it is raised.
This inside to outside movement plane provides strong activation of both the long and short heads
of the biceps brachii.

The rudiments of correct movement methodology are repeated with the dumbbell version of the
preacher curl movement including:

- slow speed-of-contraction;
- fixed position of the body;
- less than full ROM movement application;
- hyperextended position of the wrist-joint.

Summary of Correct Exercise Execution
For our analysis we will outline the seated straight bar preacher (Scott) curl exercise.
- Assume the correct preparatory posture by sitting on the seat with the axilla positioned snugly
against the top of the bed of the preacher (Scott) curl bench. The seat should be positioned at a
height that will allow for the comfortable positioning of the body and a proper performance of a
just-less-than-full-range (seven-eights) movement application featuring no springing or body
rocking flaws in technique.
- The head should be held erect and the trainee should make certain not to lean too far forward
over the bed in order to maximally stimulate the brachialis and biceps brachii (long and short
head).
- The hands should be positioned just inside shoulder width in effort to provide for a direct line of
application between the elbows and the shoulders and to provide for maximal stimulation of
both the biceps long head and short head. Wider grips will accentuate the shoulders more and
should be avoided. You may want to experiment with the specific hand displacement distances in
order to discover the one most beneficial for your requirements.
- You will want to ensure that you have applied a hyperextended position of the wrist-joint in effort
to provide for maximal stimulation of the upper anterior arms and to discourage the involvement
of the forearms.
- Stand up to raise the barbell from its cradle (in manner of avoiding straining the biceps tendon)
and then resume the correct preparatory position upon the bench with the barbell held up at eye
level. You will want to make certain to keep the head erect.
- Slowly lower the weight downward by extending the arms. You will want to remember to direct
strong neural-impulses into the biceps brachii in order to apply strong muscular contraction
movement applications and to avoid having the shoulder take over control of the movement
during the lowering of the weight.
- Lower the weight to a position that is just less than the fully-extended position (seven-eights) and
make sure not to rise up off the seat in effort to cushion the effects of the stretching action.
- You will want to pause at the seven-eights position in manner of preparing for the subsequent
concentric contraction. It is essential to utilize strong concentration in the biceps brachii and the
brachialis in order to protect the biceps tendon from being forced to bear the burden of the
stress experienced during the transition from the eccentric to the concentric contraction phases
of the exercise.
- Initiate the concentric contraction by raising the barbell upward by utilizing strong muscular contraction
of the biceps brachii and the brachialis.
- Raise the barbell upward to the concentric contraction finish-position (approximately eye height),
and make certain to squeeze the biceps brachii fully at the conclusion of the lift.

Keys to the Lift
- Establish and maintain the correct preparatory position of the axilla on the top of the bed and
maintain the fixed position of the body throughout the entire execution of the movement. You
will want to resist the temptation to apply a springing action of the barbell and a rocking motion
of the body in effort to apply momentum into the movement application.
- Utilize wrist-joint hyperextension in manner of reducing the involvement of the forearms.
- Remember to apply a strong squeezing action of the biceps brachii at the conclusion of the lift.
- Utilize light resistance and concentrate fully in effort to avoid the tendency to allow a bouncing
action of the bar off the bed during the completion of the eccentric contraction.
- You will want to complete the eccentric contraction at a distance of slightly less than full range
(approximately seven-eights), in manner of reducing the risk of straining the highly-susceptible
biceps tendon.

It should be noted that the considerations for the biceps short head activation associated with
the cambered bar preacher application might lead the trainee into allowing for some scheduling of
the cambered bar variation of the preacher curl movement into the anterior upper arm routine.

Narrow-grip Barbell Curl

Narrow-grip Barbell Curl

The common name of closed-grip curl should be adjusted to read narrow-grip barbell curl as the
hands are not closed together but rather they are displaced by about 3-5 inches. There is much more
involved in the execution of the closed-grip standing barbell curl than merely altering (closing) the
grip. The closed (narrow) hand placement involves a series of adjustments that are necessary to the
proper execution of the exercise. The utilization of an exaggerated (closed-grip) provides for a different
emphasis upon the biceps brachii ((long and short heads) due to the variation in accentuation that
is provided by the unique angle-of-application the closed-grip curl allows.

Explanation of Recommended Three-Quarter ROM Application
The recommendation of a three-quarter ROM application for the exercise is due to the fact that
the closed (narrow) position of the hands will restrict the movement range of the eccentric contraction
as the elbows will be pressed against into the outer portion of the abdomen. Rather than insisting
upon a full ROM application in the eccentric phase (which would necessitate an exaggerated hipflexion
action) it is suggested that a three-quarter movement range be applied in order to maintain
proper form. The exaggerated bending-at-the-waist action encourages a resulting violent hipthrusting
action at the initiation of the concentric contraction phase. The resulting rocking action not
only destroys the effectiveness of the exercise, but also creates a high risk of injury to the lower lumbar
region.

By establishing the three-quarters movement range, the trainee is able to concentrate on maintaining
proper form and correct movement methodology throughout the movement application. The
suggested three-quarter ROM can also be adjusted to a two-thirds or a one-half ROM movement
application. Strong stimulation of the biceps brachii is provided with the less than full ROM application
as the incorporation of constant tension is provided thus allowing the trainee to apply a distinct
measure of intensity into the movement.

Requirement for Increased
Hip and Knee-flexion
The close displacement of the
hands dictates that even with a less than
the fully-extended eccentric phase
finish-position, there will be a requirement
for increased knee and hip-flexion
in order to provide for adequate
“room” to perform the movement. It is
imperative that the increased amount of
knee and hip-flexion that is applied
does not induce a backward-lean posture
of the body as this could create serious
injury to the lower back. As well,
a lean dictates that the movement will
not be performed directly against gravity
throughout the applied ROM and
thus reduces the effectiveness of the
exercise. As well, leaning back encourages
the movement to be applied with
a rigid (locked), position of the arms
which encourages a pendulum (bentarm)
movement application which further
encourages the rocking motion
further reducing the effects of the exercise
upon the biceps brachii.

Considerations for Hand
Displacement
In the introduction, a 3-5 inches hand displacement distance was suggested. If the hands are held
closer together there will be an accompanying flaring of the elbows response which will induce the
pinkies to be pulled away from the bar. Without sufficient pinky pressure, the biceps short head will
receive proper stimulation which is one of the main features associated with the closed (narrow) grip
barbell curl exercise. With the hands positioned at about 3-5 inches apart the pinkies can be maintained
upon the bar providing for accentuation of the entire width of the biceps brachii. As well, the
recommended 3-5 inches hand displacement allows for the benefit of having the elbows positioned
wider than the shoulders without having to endure any negative ramifications associated with exaggerated
body postures. The elbows-wider-than-the-shoulders position will invoke an action of shoulder
abduction which results in the activation of the medial (short), head of the biceps brachii.

Wrist Hyperextension Required
It is imperative that the wrists be positioned in the hyper-extended position in order to derive the
greatest benefit from the exercise. There is a strong tendency to use slight wrist flexion during the
raising of the bar which severely reduces the accentuation upon the biceps brachii. It is not enough
to position the wrists in the extended position as this will encourage the high involvement of the forearms.
The hyper-extended position of the wrist reduces the emphasis that is applied to the forearms
and also allows for a readily-facilitated increase in the ROM of the movement application
which provides additional stimulation of the biceps brachii. The hyperextended wrist position also
encourages maximum contraction of the biceps brachii as it promotes a natural flexion and extension
actions as opposed to the restricted (short-arm), pendulum-like applications.

Considerations for Slight Forward Lean
Another manner in which to provide added emphasis upon the biceps brachii is to apply a
slightly forward lean of the body. The hyperextended wrist position will prove extremely beneficial
during applications featuring a forward lean. In the forward lean position the shoulders undergo an
action flexion which provides a shortening of the biceps which accentuates the tension in both the
long and short heads. The shortening occurs as a result of aligning the origin of the bicep attachments
(at the area of the shoulder) closer to their insertion on the ulna of the forearm. This realignment
encourages an increase in the tension experienced in the muscle even before the movement
begins. The result is that increased exertion can be invoked upon the muscle during the movement
application. Remember however, the accentuation of the movement must be felt in the region of the
anterior upper arm and not in the forearms in order for the benefits associated with shortening the
biceps to be fully realized.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the movement by utilizing knee and hip-flexion to
establish a flat, rigid position of the back. You will also want to establish an erect position of the
head with the chin held in a slightly upward position.
- You will want to make certain to apply wrist-joint hyper-extension (not merely wrist-joint extension).
- Initiate the concentric contraction phase of the movement by utilizing strong neural-impulsing
into the biceps brachii to apply the action of elbow-joint flexion to raise the weight upward. You
will want to avoid the urge to apply a hip-thrusting action into the movement in effort to apply
momentum into the lift.
- You will also need to concentrate fully in effort to avoid the natural tendency to apply wrist-joint
flexion during the movement application.
- Complete the concentric contraction by raising the bar slowly to the desired finish-position with
the heels of the hands at nose level. It should be noted that the hands can be brought up high
without having to raise the elbows due to the fact that the elbows are positioned in front of the
body.
- You will want to remember to squeeze the biceps (not the barbell), at the conclusion of the lift in
order to maximize the effects of the exercise.
- Begin the eccentric contraction phase of the movement by slowly extending the arms downward
while maintaining strong neural-impulsing into the biceps during the lowering of the weight. You
will want to avoid the tendency to bend forward with the weight during its descent in order to
provide maximum stimulation of the biceps.
- Complete the eccentric contraction phase of the movement by extending the arms to a position
that is approximately three-quarters of the way through the natural (straight up and down)
movement range. It should be noted; The three-quarters (or two-thirds) ROM movement
applications are recommended over the one-half ROM as there is a strong tendency to “shortarm”
the half-curl version of the movement as great strain is exerted upon the tendons in the elbow.
The three-quarters ROM application provides an easier transition from the eccentric to the
concentric contraction phases of the movement. As well, the three-quarters ROM provides an
obvious increased range in which the movement can be applied.
- You will want to resist the urge to bend forward with the body in effort to cushion the burden of
the load at the conclusion of the descent and to provide impetus for the ensuing concentric contraction
phase.

Keys to the Lift
- Utilize hip and knee-flexion in order to establish the proper preparatory position.
- Apply hyperextension of the wrist joint and maintain this position throughout the movement
application.
- Avoid “short-arming” the movement application.
- Do not lean back and apply a hoisting effect during the initiation of the concentric contraction.
- Do not bend forward at the conclusion of the eccentric contraction in effort to cushion the effects
of the burden of the load upon the biceps.
- If you apply a slight forward lean in the movement, be certain to apply wrist hyperextension and
to concentrate fully on directing strong neural-impulses into the biceps brachii in effort to reduce
the involvement of the shoulders and the forearms.

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