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NEVER PUT THE CART BEFORE THE HORSE
Your First Priority in
Resistance Training
(Part Two)
Now let's break down this perfect performance into its
individual parts. Yes there are more than two parts besides
lift it and lower it. There are actually four parts to
the perfect rep:
- Concentric contraction ( lifting the resistance )
- Static contraction ( hold at the position of full contraction
)
- Eccentric contraction ( lowering the resistance )
- Smooth turn around ( a gentle application of force
to start the next )
Let's begin with concentric contraction.
POSITIVE OR CONCENTRIC… PHASE
1
After having established proper body alignment, you begin
the positive or lifting phase in a smooth and controlled
manner, always paying particular attention to the working
of the targeted muscle group or groups (if the exercise
is compound in nature).
Your goal is two-fold, to reach the fullest range of motion
possible, remembering that only in the position of full
contraction, can all the available muscle fibers be placed
in a position that demands the maximum amount of work.
But not "just reach" that position, but to do
so with the muscular force of the muscle we are targeting
with the movement. So, we move through the largest range
of motion possible, and do so with "only" the
work force of the muscle we are exercising getting us there.
While there is NO perfect rep speed, you should make sure
that the movement is at the very least between 3 and 4
seconds from the position of full stretch to full contraction.
Your focus in on the targeted muscle, always striving to
keep it as tight and working as hard as humanly possible
to complete the full range contraction you desire and NEED.
STATIC CONTRACTION… PHASE 2
Having fully contracted the targeted muscle group (single joint
movement) now begins the second force application phase. Please
note one key element. I refer to this phase as a static "contraction" and
not a static hold. This simple wording bares a very significant
meaning.
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I often see this process referred to as a "static hold",
and in practice, when this term is used with most, it becomes
just that, a hold. Having gone through the concentric contraction
phase, and as you reach the end of the positive part of the movement,
then rather than strive to hold the weight, you should continue
to lift, even though the process yields zero movement. Remember,
muscles don't register movement nor sense it, they only contract
or shorten themselves, by trying to lift even higher, or move "through
the contracted position. The static then becomes a true contractual
process, and the results are magnified. This contracted, static
action, should last at least 2 and preferably 3 seconds before
you begin the third phase, the lowering of the weight or the
eccentric phase.
A key point to make here is that as you reach the fullest contracted
position possible, the weight should come to a complete mechanical
stopping point. The weight should not cause the involved body
part to drift into even the smallest of eccentric movement. Example;
when performing a leg extension, when you reach the top of the
movement, the leg and the movement arm (pad) should completely
stop, with no downward motion at all, while you contract and
try to raise the pad even father up during your static contraction
phase. Should you not be able to accomplish this, then two points
are clear. Either you moved too quickly and generated ballistic
motion, or the weight is too heavy. That which you can lift,
you can hold.
When performing compound movements you will run into one factor
that will detract from the movement's effectiveness, unless you
understand what is happening, and how to override the non-productive
factor and make it a positive one. That factor is, in compound
movements (movements involving more than one joint .. such as
the bench press) the element of being able to hold the weight
at the top with little stress on the working tissues.
Once you lock your arms in the bench, you have formed a column
with your arms, and the column is now supporting the weight (or
bone structure if you will) rather than being held in place by
contracting muscles. In movements such as this, you should never
allow the joint to lock, and as you move closer and closer to
the top position of the concentric move, you should squeeze with
your pec, try to envision your hands moving together on the bar,
while they still maintain their position. With a compound movement
you should never strive for that last inch or two, rater stopping
short to insure muscle contraction. Makes all the difference
in the world, wait until you try it, your pecs will light up.
ECCENTRIC PHASE ..PHASE 3
After you perform a distinct static movement at the completion
of the positive phase of the lift, begin a controlled descent
or negative contraction. Since you are stronger in the eccentric
phase, you will experience little difficulty in lowering the
weight under ultra strict fashion. This movement should be
very fluid in application, not allowing for any stopping and
starting in the process, keep it smooth or you loose.
This phase should take about 5 seconds to complete, all the
while keeping your focus on maintaining as much muscle tension
as possible.
You want to lift the weight back down. A good mental exercise
during this time is to flex the involved muscle or muscle groups
as much as possible, thus insuring their total involvement. You
lifted the weight up, you must remember to lift it back down,
never simply allow the weight to travel down, gravity is a wonderful
thing, but here it will spell disaster to your results if it
is allowed to simply take the weight down for you.
TURN AROUND OR REP TRANSITION
As the negative portion of the
movement nears the bottom, it is time to "put on the brakes".
Take a dramatic step to slow down the movement with the contraction
of the targeted muscle or muscles as the eccentric movement comes
to an end. Putting on the brakes so to speak through force application
from the muscles you are working. In the bench press this would
be achieved by once again forcibly squeezing the hands together
and "braking" with your pecs, in a press the same application
would be to squeeze and tighten the shoulders.
Once this has been accomplished, a smooth and steady reversal
of the motion is now executed, causing the direction of the bar
or movement arm to begin a slow and steady assent into the second "perfect
rep" of the set. Your focus should be on trying to make
this smooth transition almost unnoticeable to those around you.
Only you should be aware of the process.
Done in this fashion, time and time again, and eventually carried
to points of download that you have never experienced, will spell
faster results than you ever dreamed of. Remember … PERFECT
REP, AFTER PERFECT REP… that's your goal.
You don't want to just become a "doer" of the rep,
there are countless doers in gyms all over the country even as
you read this, all wasting their time for the most part. Instead,
you want to become a MASTER of the perfect rep. Mastering how
to correctly perform every repetition in each exercise in your
routine is worth the time and effort involved. In order to accomplish
this, you will have to master one other thing … YOURSELF.
Obsessing about other aspects of training is mostly a waste
of time and effort. If you want to be obsessive, then obsess
over rep performance, and watch your body respond like never
before.
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