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!

Back Extensions

Back Extensions This exercise is often identified by the misnomer of “hyperextensions”. The usage of the prefix “hyper” implies that greater than normal ROM movements are performed during the execution of the exercise. Exaggerated movement applications (hyperextensions), are to be avoided as they cause stress of the vertebrae, discs, and facet-joints in the lower lumbar region. Instead, the correct movement application is more aptly described as “back extensions”. The posture of the body should be aligned in what is described as the normal anatomical position. Although instead of being in the vertical position the individual is (of course) in the horizontal position. Often-applied Misconception Frequently, athletes perform what they consider to be back hyperextensions by placing the legs under the pads of the back extension apparatus and raising up past the parallel line of the body. However, upon closer evaluation it is usually discovered that the trainee has applied a bent-leg posture and the apparent “hyperextension” is really an extension movement as the upper and lower back (spine) is in line with the knees. However, even with the bent-leg posture this approach to the back extension exercise can prove to be of high-risk as there is significant pressure exerted upon the muscles as well as the vertebrae of the lower lumbar region. While the hyperextension application offers slightly increased activation of the erector spinae muscle, the risk outweighs the reward and the hyperextension application should be avoided. Considerations for Twisting Action The back extension exercise involves the activation of the transversospinal and erector spinae muscle groups. In order to incorporate the activation of the rotatores muscles a twisting action would need to be applied. Once again for reasons of safety, beginning weight-training students should be cautioned against applying the twisting actions during the movement application as additional stress can be placed upon the lower lumbar region. Advanced trainees can apply twisting actions but extreme caution must be taken to ensure the safe, efficient application of this variation. Correct Movement Methodology Essential The importance of applying correct exercise execution of the movements for the lower back cannot be overstated with reference made to potential injury risks. Lower back ailments can sideline an athlete for a long time sometimes a lifetime. If a trainee suffers an injury to the lower back all exercise capability is eliminated. Try performing a set of squats or even barbell curls with an injury to the lower lumbar region. Exercising the lower back can allow for an enhanced muscular structure as well as providing for an injury tive during the execution of other exercises. However, haphazard training of the lower back could easily induce severe career-threatening injury. Correct movement methodology is essential to the safe, efficient training of this highly-vulnerable area of the body. Summary of Correct Exercise Execution - Assume the correct preparatory position for the movement by placing the body face-down upon the back extension apparatus. The hips should be supposed and the ankles secured beneath the provided foot pads. The back should be held in a flat rigid posture and the head should be held in an extended position. This posture should be maintained throughout the entire application of the movement. – Initiate the eccentric contraction of the movement by lowering the body slowly downward so that the upper torso forms a 90° angle with the legs. You will want to make certain to utilize strong neuralimpulsing into the muscles of the lower back in order to combat the forces of gravity which threaten to take over control of the lowering of the body. – Complete the eccentric contraction phase of the movement by stopping the descent of the torso at the desired 90° angle position of the torso and the legs and pause for two counts before attempting the initiation of the concentric contraction phase of thee movement. You will need to concentrate fully in order to avoid the natural tendency to allow the body to swing downward past the 90° angle formed by the upper torso and the legs. Coming down past the desired 90° angle encourages a swinging action of the body which can exert great stress upon the lower lumbar region. As well, coming down past the 90° angle induces a resulting “whipping” action of the body into the subsequent concentric contraction phase of the movement. – Begin the concentric contraction phase of the movement by slowly raising the upper torso to the desired horizontal position. You will need to utilize strong muscular contractions in the muscles of the lower back in order to protect the lower lumbar vertebrae, discs, and facet-joints from potential injury. Keys to the Lift - Assume and maintain the correct body posture throughout the entire application of the movement. – Utilize highly-concentrated, slow speed-of-contraction movement applications in order to accentuate the muscular emphasis and to alleviate the exertion placed upon the vertebral column. – Do not lower the body greater than a 90° angle and avoid the tendency to use a “whipping” action of the torso when initiating the subsequent concentric contraction as such flaws in technique will create great stress upon the lower lumbar region. – Remember the lever arm in this case is the body. Be extremely careful in applying the movement as any degree of carelessness could easily result in career-threatening injury.

Bent-over Back Raises – “Good Morning”

Bent-over Back Raises —”Good Morning”

The good morning exercise has a pleasant-sounding ring to it and is frequently associated with a simple, almost casual “awakening-to-the-day” activity; it may be thought of s being similar to throwing one’s hands overhead in a satisfying stretch. However, while the good morning exercise appears to have a simple stretching quality attributed to it, what should be remembered is that the exercise is designed to work the lower back. Whenever an attempt is made to exercise the region of the lower back great care must be taken to perform highly-concentrated movement applications. The good morning exercise provides an excellent manner in which to build the lumbar muscle which gives the thick well-muscled ridges on each side of the vertebral column. The benefits of developing the lower lumbar muscle extend beyond mere aesthetic value. Strengthening the lower lumbar region can prevent the onset of severe injury to the region of the lower back during the performance of other exercises. However, strict attention must be paid to proper movement methodology in order to provide for the safe, efficient application of this highly-valuable but deceivingly-dangerous exercise.

Considerations for Twisting Application Not advised for Beginning Students

It should be noted that the good morning exercise activates the erector spinae and transversospinal muscle groups. However the rotatores muscles are not activated in the conventional straight up-and-down application. A twisting action must be employed in order to activate the rotatores but it is advised that the beginning weight-training student refrain from twisting actions as great strain (torque) can be exerted upon the vertebral column exposing the trainee to high injury-risk.

Light Weight, Slow Movement Advised

Advanced trainees should utilize caution when performing the twisting variation of the good morning exercise. Very light resistance should be used and highly-controlled slow speed-ofcontraction movement applications should be utilized in order to reduce the high risk of injury associated with rotatores muscle activation.

Summary of Correct Exercise Execution

It is recommended that the beginning weight-training student use only natural body weight in learning this exercise. Resistance can be added once the rudiments of correct exercise execution have been learned. If resistance is used, a barbell would be positioned at the top of the trapezius (just slightly higher than would be the position of the barbell for the squat exercise). – Assume the correct preparatory stance by placing the feet at shoulder-width distance and bending the knees slightly in effort to provide for the alleviation of the potential strain (torque) on the lower back. Be sure to raise the head and to maintain a flat, stabilized position of the back to protect the lumbar region from potential injury. – Slowly initiate the eccentric contraction phase of the movement by bending forward at the waist. You will need to utilize strong neural impulsing into the muscles of the lower back in order to provide highly-controlled slow speed-of-contraction movement applications. Remember, the gluteals and hamstrings will want to take over control of the movement so a high level of concentration is needed to direct the impulses into the lower back muscles. – Complete the eccentric contraction phase of the exercise by lowering the torso to a position that is slightly-above parallel to the floor. Bending lower than the slightly-above parallel position encourages a breakdown in proper posture which can create injuries to the lower back. Lowering the body too far also induces a resulting “whipping” action of the torso during the initiation of the subsequent concentric contraction. You will want to remember to maintain the flexed position of the knees throughout the movement application. – Pause slowly at the completion of the eccentric phase of the movement and initiate the concentric contraction phase of the exercise by slowly raising the upper torso. You will need to concentrate fully in order to direct the neural-impulses into the muscles of the lower back. – Slowly complete the concentric contraction phase of the movement by establishing a vertical position of the body. You will want to resist the tendency to rise up too quickly and force the upper torso back to parallel. If the movement is carried too far there will be pressure exerted upon the vertebrae, disks, and facet joints of the lower lumbar region. – Pause at the fully-extended concentric contraction position and before initiating the eccentric contraction phase of the exercise.

Keys to the Lift -

Be conservative when selecting the resistance to be used in this exercise. – Maintain the knees-bent, head-up, flat-back posture throughout the entire execution of the movement in effort to avoid straining the lower lumbar region. – Apply highly-concentrated slow speed-of-contraction movement applications to avoid having momentum take over control of the movement and to optimize the effects of this exercise upon the muscles of the lower back. – Utilize the slightly-above-parallel-to-the-floor position of the upper torso in the eccentric contraction phase of the movement and a true vertical (not past) position of the upper torso during the concentric contraction phase of the movement.

Deadlift

Deadlift

The deadlift exercise was outlined in the leg section as an exercise
for the muscles of the posterior thigh. However, as there are a
couple of important differences of accentuation between the deadlift
movement application for the hamstrings and the dead-lift
movement application for the lower back, the dead-lift will be reintroduced
with emphasis paid to the considerations for the lower
back.

The deadlift exercise represents the “granddaddy” movement of
lower back exercises. On the surface the movement appears to be a
simple one to perform. However, there are a number of crucial considerations
to take into account in order to provide for the proper
execution of this exercise. It is advised that the beginning weighttraining
enthusiast gain a thorough understanding of the rudiments
of correct movement methodology in order to provide for safe, efficient
utilization of this highly-beneficial, but potentially dangerous
exercise. It should be noted that this seemingly simple exercise (what
could be easier than bending down and picking up a bar and then
straightening up?) is responsible for many serious injuries.

Three Major Differences in Movement Application
Use the Floor As Opposed To a Raised Platform
The raised platform provides additional stretch as the ROM of
the movement application is increased. However, the benefit of addi-
tional stretching distance (increased ROM) is experienced in the
strings and does not provide additional growth and development benefit
for the lower back. However, the additional distance of the movement
application as provided for by the raised platform can induce great
stress upon the lower back. Raised platforms should be used if the trainee
experiences the problem of having the plates touch the floor before
the eccentric phase of the movement can be completed. Only a slightlyraised
platform should be used in order to provide a built-in bench mark
of how far the weight should be lowered. If a higher platform is used
the trainee should not extend all the way down to the floor as stretching
too far exerts tremendous pressure on the lower lumbar region which
could easily cause serious injury.

Apply Knee-Flexion
The dead-lift exercise for the lower back should be applied with a
bent-knee posture. The stiff-legged version of the dead-lift exercise is
applied when the hamstrings are being accentuated. If a stiff-legged approach
is taken with the lower back deadlift application two serious ramifications
may result:
- It forces a greater stretching of the thoracolumbar fascia which is not
flexible and could easily be injured.
- It creates a much poorer mechanical advantage for the lower
lumbar region which results in a
significant increase in the amount of torque that is directed to
the vertebrae in the lumbar region.

Neural-impulsing Directed to the Lower Back
The movement application is performed with strong neural-impulsing
being directed to the area of the lower back as opposed to being
directed to the hamstrings. Remember the concentration
should be directed to the desired area that will be worked in order to reduce injury risk and to enhance
growth and development potential.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture by placing the feet at just slightly wider than shoulder
width distance.
- Utilizing hip and knee flexion bend over at the waist and grasp the barbell in a just-slightly- wider-
than-shoulder width pronated grip. You will want to make certain to have the bar placed close
to the shins. If the barbell is positioned too far in front of the body there is a risk of straining the
lower lumbar region during the initiation of the lift.
- Initiate the concentric contraction phase of the movement by slowly extending the upper torso
to a vertical position. You will want to make certain to maintain slight knee and hip flexion in
order to alleviate the risk of straining the lower back. As well you will want to make sure to keep
the hips low and the head high in order to provide for the most mechanically correct posture for
the lift.
- Complete the concentric contraction phase of the movement by extending to a vertical posture.
You will want to avoid extending past the vertical point as over-extending creates a jamming of
the facet-joints and could injure the highly-vulnerable disks in the lower lumbar region. Remember
to avoid any vigorous thrusting of the bar and to draw the weight up the front of the thighs.
- Maintaining hip and knee flexion slowly begin the eccentric contraction phase of the lift. You
will want to keep the head up in order to maintain a flat and rigid posture of the back. Dropping
the head will encourage a resulting rounding of the back posture which could create stress upon
the lower lumbar region.
- Slowly complete the eccentric contraction phase of the lift by extending downward and pausing
at the completion of the descent before initiating the concentric contraction.

Keys to the Lift
- Utilize sensible weight selection as the tendency with this exercise is to use too much weight.
- Utilize smooth, highly-controlled movement applications. No herky-jerky movements with this
one.
- Keep the head up and. the hips down in effort to maintain the desirable flat, rigid posture of the
back.
- Place the barbell close to the shins and draw the weight up the front of the thighs.
- Do not hyperextend at the completion of the concentric contraction phase of the movement.
- Slowly lower the weight utilizing strong neural-impulsing throughout the eccentric contraction
phase of the movement.
- Remember to maintain slight knee and hip flexion in order to alleviate potential strain on the
lower back.
- Direct strong neural-impulsing into the lower back and not into the hamstrings on this particular
movement application.

Here are  a couple of videos that will help you with form.  The next series will have better sound so turn your speakers up.

Lower Back Intro

Lower Back Training

Highly Vulnerable to Injury
The area that comprises the lower back is responsible for more dehabilitating injuries than any
area of the body. In fact, injuries sustained to the region of the lower back ruins more weight-training
careers than the rest of the body combined. Lower back pain and injury are not only prevalent in
weight-resistance training but in everyday “civilian” activity as well. How many times have we heard
about someone bending over to tie a shoelace and then not being able to straighten up? Or how
about the weekend-at-the-cottage syndrome where an unsuspecting victim has reached for a tow line
on the row boat or stretched down to gather some firewood and was left bent-over in agony. Acute
(or chronic) aching-back symptoms plague almost everyone at one time or another in their lives.

Why is it that the lower back is so highly vulnerable to injury?

Poor Mechanical Advantage
The foremost cause of lower back ailment is due to the extremely poor mechanical advantage of
the vertebral column. Whenever a person bends forward during the performance of an activity, from
lifting a bag of groceries to executing the initiation of the concentric contraction phase of the deadlift
exercise, great force is exerted upon a specific area of the vertebral column. The forces that are applied
are: the resistance that is being moved; the weight of the upper torso; and the force of gravity
(9.8 m•s-2). If the combined forces were to be endured by the entire structure of the vertebral column
the risks would be significantly reduced. However, as the forces are focused upon just two or three
vertebrates, the stress upon a small portion of the vertebral column is all too often of sufficient magnitude
to cause injury to the vertebrates, the discs, or the facet joints located on the vertebral column.

Muscles of the Lower Back Weak
Not helping the cause is the fact that the muscles of the region are often underdeveloped and as
a result are too weak to provide sufficient support to the area. Without proper assistance from the
surrounding muscle groups, the bony structure of the vertebral column is forced to endure the
stresses of the forces placed upon the region of the lower back.

Abdominal Muscles Weak
Additional problems arise from the fact that they rarely are the individual’s abdominal muscles
developed to the point where they could provide support for the duress placed upon the lower back.
Poorly-developed abdominals force the vertebral column to endure the forces placed upon the region
of the lower back. Conversely, strong abdominal muscles can provide ample support for the
muscles of the lower back and work in harmony to protect the vulnerable vertebral column from
stress-related injury.

Hamstring Muscles Not Flexible
Another major contributing factor to lower back injury is the lack of fully-stretched and welldeveloped
hamstring muscles. Most people have not done anything to provide for development of
their hamstrings as a result whenever they attempt to bend down to lift something they exert great
force upon the lower back. As the muscles of the lower back are not usually worked in everyday activities
they too are weak. The hamstring muscles insert into the pelvic region. If the hamstrings are
inflexible, they are not able to stretch out and “cushion” the effects of the load. The exerted forces
pull the pelvis downward creating a stretching of the lower back muscles which can cause injuries to
the muscular structure of the region.

When weight-resistance trainees attempt to work their lower backs through bending movements,
the exertion upon the lower back is severely magnified. If the hamstrings have not been worked and
are neither strong nor flexible, and if the abdominal muscles have not been developed, the forces that
are directed into lower back easily overpower the relatively weak muscles of the region. Without support
from the lower back muscles the vertebral column is forced to endure the force of the load.

Poorly-Applied Movement Methodology
The one area of consideration that the athletes have control over is the quality of their movement
methodology; yet, many weight-resistance trainees approach their back training with reckless
abandon. Poor exercise execution represents the single-most preventable cause of lower back ailment.
Poor exercise execution is fostered mainly by the fact that few athletes understand the basis of
vulnerability the lower back is exposed to. If the trainees were fully aware of the dangers involved in
poorly-applied technique in lower back training it is presumed that they would pay more attention to
detail when executing the various lower back exercises. The keys to success in providing for safe and
efficient training of the lower back are:
- Establish and maintain proper posture throughout the lift in order to reduce the stress exerted
upon the lower back;
- Utilize strong neural-impulsing into the muscles of the lower back to protect the vertebral column.

Location and Function
There are two basic sets or groups of spinal muscle that comprise the region of the lower back.
There is a deeply-set group known as the transversospinal muscles and a superficial group known as
the erector spinae muscles. Both muscle groups are covered by a thick sheath of muscle tissue known
as the thoracolumbar fascia which inserts along the origins of the latissimus dorsi. It should be noted
that fascia does not have the flexibility of muscle and as a result is highly-vulnerable to injury during
stress-related actions of poorly-performed exercise execution.

Erector Spinae Muscle Group
The superficial erector spinae muscle group is comprised of three separate (but intertwined)
muscles: iliocostalis (thoracis, and lumborum); longissimus dorsi; and spinalis dorsi. Together these
muscles cover the vast region between the neck to the sacrum which is located on the posterior portion,
and on both sides of the spine. The erector spinae muscles comprise the large ridges that can be
seen running down the length of the mid-line of a well-developed back.

Iliocostalis — Thoracis (A1), Lumborum (A2), Cervicis (A3)
The most laterally located of the erector spinae muscle group the iliocostalis (thoracis and lumborum)
muscle originates on the crest of the ilium and inserts into the nos. These two related muscles
act strongly to rotate the vertebral column.

Longissimus — Dorsi (B1), Cervicis (B2), Capitis (B3)
The longest of the erector spinae muscles, the longissimus dorsi runs almost the full length of
the area of the back. It originates from the most lateral projections of the vertebrae (transverse
processes), and insert in transverse processes which are located superiorly to their location. The longissimus
dorsi is involved in rotation of the spine.

Spinalis (C)
The spinalis muscle is the most medially located muscle of the erector spinae group and, unlike
the semi-spinalis muscle which originated at the mid-way point of the back, travels the entire length
of the mid-line of the back. It originates from the spinous process of the lumbar and thoracic (lower)
regions and insert in the thoracic and cervical vertebrae. The spinalis is involved in rotation of the
spine.

Transversospinal Muscle Group
The deep spinal muscle group derives its name from the location of the fibers which run from
the transverse process to the spinous process of the vertebrae. The transversospinal group is comprised
of the interspinalis (semi-spinalis), intertransversarii, rotatores, and multifidus muscles which
are generally structured in pairs.

Interspinalis (Semispinalis)
The interspinalis or semi-spinalis (as it is sometimes better known)—as its name would imply—
takes its place of origin at about the mid-portion of the vertebral column from the lower thoracic
vertebrae and will generally insert on the fifth to seventh vertebrae which are slightly superior (above)
its location. The interspinalis muscle is involved in the action of extension of both the cervical and.
thoracic vertebrae. This muscle is also involved in the action of rotation of the vertebrae.

Intertransversarii
Takes its place of origin along the vertebral column and attaches to the adjacent vertebrae. This
muscle is involved in extending the vertebral column.

Rotatores
The rotatores muscles originate on the transverse process of one
vertebra and insert into the spinous process of the next superior vertebrae.
This origin and insertion structure of the rotatores muscles
(as their name would imply) provide for a rotating action of the trunk
and are also involved in extension of the vertebral column.

Multifidus (D)
The multifidus muscle has the most fibers and is the thickest and
thus strongest of the transversospinal muscle group. This muscle is
situated in the hollows on either side of the vertebrae. The fibers of
this muscle take their origin from an inferior (lower) vertebra and
insert on superior (usually more than two) vertebrae. The multifidus
muscle aids in the action of rotation of the vertebral column and it
serves to stabilize the vertebral column during lifting actions.

45-degree Toe Press

45-degree Toe Press

The 45° ankle leg press machine ankle-joint extension exercise provides opportunity to accelerate
the anterior calves with a heavy load application – the trainee is encouraged to provide proper technique
on this movement as injuries can occur if breakdown in form are experienced.

Movement Analysis
This exercise can be performed on either the inverted leg press or 45° angle leg press machine.
The lower lumbar region of the back is particularly vulnerable when the exercise is performed on the
inverted leg press machine due to the exaggerated position of the body. If the movement is performed
on the 45° angle leg press machine the back can become hyperextended due to the movement
application angle. The tendency is to work with too much weight which encourages a buckling
of the knees which results in an arcing-of-the-back response which exposes the lumbar region to
high injury-risk.

Risk of Developing Shin-Splits
While the trainee may escape without incurring a dehabilitating back injury, the odds that he/she
would avoid shin splits (muscle being tom away from the bone) are extremely slim. The force vector
directly attacks the highly-vulnerable tibialis anterior and forces the major muscle of the anterior region
of the lower leg to pull away from its insertion on the tibia. Remember, the tibialis anterior runs
the entire length of the anterior portion of the lower leg. The shin splits will run the entire length of
the anterior portion of the lower leg resulting in painful shin-split syndrome that could prevent the
trainee from engaging in all running and or jumping events for a very long time. At the very least the
participant would be performing under extreme pain.

Summary of Correct Exercise
Execution
- Assume the correct preparatory
posture for the exercise by sitting
on the provided seat with the back
firmly against the back rest.
- Place the front of the feet (not just
the toes) on the lower portion of
the foot platform.
- You will want to make certain that
the legs are in the fully-extended
position.
- Initiate the concentric contraction
phase of the exercise by lifting the
foot platform off its rests through
the utilization of ankle joint extension.
- Complete the concentric contraction
phase by extending the anklejoint
to the fully extended position.
Pause for two counts while making
certain to maintain the locked knee
position of the legs.
- Begin the eccentric contraction
phase of the exercise by lowering
the platform down slowly through
the utilization of the action of dorsi
flexion of ankle joint. Once again,
you will want to remember the desired locked out position of the knee joint.
- Complete the eccentric contraction phase by lowering the weight slowly to the fully contracted
(dorsi flexion) position of the ankles.

Keys to the Lift
- Utilize light resistance.
- Apply slow speed of contraction movement application.
- You will want to perform full ROM contractions.
- Resist the natural tendency to bend the knees during the movement application. Remember, the
actions required are ankle joint extension and flexion as opposed to knee joint and hip joint extension
and flexion.

Seated Toe Raises

Seated Toe Raises

A most often overlooked movement
for the development of the calves is the
toe raise action. Almost all calf-raise exercising
involves a heel raising action. In
order to provide accentuation upon the
anterior portion of the calves it is important
to include a toe raise movement in the
calves-training portfolio.

Movement Analysis
It is important to utilize slow speed of
contraction and full ROM movement applications
with this exercise as the tendency
with this movement is to perform the
action with a fast abbreviated action. Fast
herky-jerky movements do not provide the
anterior portion of the lower legs the same
opportunity for growth and development
(as was provided for the posterior lower
legs) if proper attention is not paid to the
performance of the exercise.

Summary of Correct Exercise
Execution
- Assume the correct preparatory posture
for the movement by sitting on provided seat
and placing the thighs under the pads.
- You will want to make certain that the pad is adjusted properly so as to allow for a parallel- withthe-
floor position of the thighs.
- You will want to make certain to utilize a straight-back posture with the head held erect in order
to establish proper positioning of the body in effort to provide for a full ROM movement application.
Light resistance should be used in manner of further encouraging full ROM movement
applications.
- Initiate the exercise application by first extending the toes downward (eccentric contraction
phase) and then raising the toes upward with a slow, strong muscular contraction. Be careful to
avoid the natural tendency to provide a “bouncing” action of the foot at the conclusion of the
eccentric contraction phase of the movement. Be sure to pause at the top of the lift for maximum
accentuation of the anterior lower legs and pause for one count.
- Initiate the eccentric contraction phase of the movement by slowly lowering the toes downward
to the fully-extended position

Keys to the Lift
- Utilize light resistance in effort to encourage proper movement applications.
- Use slow speed-of-contraction and full ROM movement applications.
- Be cautious not to apply a bouncing action of the ankle-joint at the conclusion of the eccentric
contraction phase of thee movement.

Seated Calf Raise

Seated Calf Raise

The commonly called seated calf raise is more poignantly depicted by the label of seated heel
raise. This is because of the fact that the stipulation of the heel raising can be distinguished from the
seated calf (toe) raise exercise. In both cases the movement is executed in manner of working the
calves. However, the seated heel raise movement works the posterior region of the calves while the
seated toe raise application activates the anterior region of the calves.

The seated (heel) raise movement would ideally be performed on a seated calf raise machine. If
your gym does not provide one, you can
apply a free-weight application by placing
a barbell across your knees. (You may
want to place a towel across the knees to
cushion the weight of the bar). Place a
secure block under your foot so that the
block won’t flip up. In the seated calf raise
position the pressure would not be as
magnified as in the standing calf raise exercise
but even the minutest stresses
should be avoided whenever possible.

The seated calf raise exercise accentuates
the soleus muscle in the posterior
region of the calves and also provides activation
of the anterior portion of the
calves. This is due to the 90° angle that is
formed between the upper and lower legs.
In addition, the seated heel raise incorporates
the action of the lateral portion of
the calves which further accentuates the
definition and separation of the highlyvisible
outside portion of the calves.

Avoiding the “Bounce-Effect”
You will really be challenged to avert
the natural tendency to bounce the resistance
up and down in this movement. You
will want to concentrate on slow controlled
movement applications in order to
get the most out of the exercise. Remember
to place the balls of the feet on the
block and not just the toes. The seated calf
raise exercise requires a great deal of concentration
to avoid using momentum and
to avoid having gravity overpower the eccentric
contraction phase of the movement.
The biggest mistake trainees make when performing the seated calf raise movement is to
bounce into the concentric contraction phase of the movement. It takes great concentration to apply
slow speed-of-contraction movement applications in this exercise. It is much more advisable to work
with less weight and apply correct technique.

Considerations for Various Feet Placements
In order to provide for well-rounded development of this difficult to hit muscle region, various
foot placements can be utilized to accentuate the medial .or lateral portion of the muscle. Remember,
pointing the toes-inward emphasizes the lateral portion while toes-outward accentuates the medial
portion. Once again it should be stressed that it is essential to drive off the inside balls of the feet in
order to accentuate the inner region of the soleus. It is very easy to fall into the habit of pressing off
the last three toes which accentuates the lateral portion of the calves but which virtually eliminates
the involvement of the medial portion. As well, executing the movement with the force exerted by
the toes encourages exaggerated bouncing action of the movement application.

Summary of Correct Exercise Execution
- Place yourself upon the seat with the resistance pad aligned across the lower part of the frontal
thigh area. You will want to avoid having the pad aligned so that it barely covers the knees as
there is high risk that the pad will slip off during the movement application.
- Assume the proper seated posture with the head erect and the back held in a rigid vertical position.
This will maximize the ROM.
- Lift the lever arm off in order to prepare the machine for clearance for the movement application.
- Prepare for the concentric contraction phase of the movement by slowly lowering the weight to
the fully-extended eccentric contraction position.
- Begin the concentric contraction phase of the movement by slowly raising up on to the balls of
the feet. Do not lean over the resistance pad as this alters the angle of execution. Maintain the
erect body position in order to allow for maximum ROM movement applications.
- Contract top the top of the lift and hold for two seconds before beginning the eccentric contraction
phase of the movement.
- Slowly lower the heels until they reach the maximum eccentric contraction distance and pause at
the bottom of the lift before attempting another concentric contraction (Be cautious here to
avoid bouncing into the next concentric contraction).

Keys to the Lift
- Maintain proper posture to allow for maximum accentuation of the desired area of the calves.
- Drive off the inside balls of the feet in order to gain maximum contraction intensity
- Concentrate on applying full range-of-motion movement applications.
- You will need to concentrate on not bouncing at the completion of the eccentric contraction
phase of the movement as is the general tendency with this exercise.
- Remember to stretch for maximum ROM at the conclusion of the eccentric contraction phase.

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.

Leg Press Exercises

Leg Press Exercises

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Involvement of the Calf Muscles

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

Dangers of Human or Machine Error

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

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

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

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

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

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