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EXERCISE FORM
HOW MUCH YOU LIFT IS NEVER AS IMPORTANT AS
THE MANNER IN WHICH YOU LIFT IT.
Form refers to all the factors that makeup
the actual performance of an individual rep. These include,
but are not limited to, speed of movement, the ability to
hold the weight in the contracted position through muscular
force, the ability to lower the resistance under full control,
the smooth and controlled application of said movement, and
the range of motion through which the muscle is contracted.
The speed of movement should always be below
the actual speed that the trainee is capable of producing.
If you have a doubt in your mind, as to whether you are moving
too fast, then you probably are.
WHEN IN DOUBT AS TO THE CORRECT SPEED OF
MOTION, YOU WILL SELDOM GO WRONG IF YOU REDUCE THE SPEED.
When you reach the point
of full contraction, or greatest available contraction,
you should pause for a full count or longer. This is a
good rule of thumb to monitor your control of each rep. |
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A muscle that can obtain a position, through
the strength of its own contractional ability, can hold that
position. A muscle is always stronger in a static position.
If you cannot come to a full stop, without any ‘little drop” in
the weight arm or bar, then momentum or ballistics were a factor
in the reps, and you are not receiving full benefits from the
exercise.
Always lower the weight under full muscular
control. This part (eccentric contraction) is a very beneficial
part of any exercise movement. It has been shown repeatedly
to produce marked degrees of improvement in strength. Don’t
ever let the weight fall back to the starting position, not
just for safety sake, but so that you can benefit from the
results producing effects of this type of contraction.
LIFT THE WEIGHT UP THEN LIFT IT
BACK DOWN
Perform all reps in a smooth, fluid manner.
Reps that are the product of “jerky”, half-throwing
motions, not only are more dangerous, but also rob the trainee
of many of the results he or she might realize for the training
process. Such smooth reps insure that the resistance is applied
to the muscle in an even manner, insuring more rapid progress,
and more development.
Last but not least, move throughout the entire range of motion
that the exercise and your own degree of current flexibility
will allow. You should always strive to add to your range of
motion, while doing so in a prudent manner. The more movement
the muscle structure is exposed to, the greater the potential
benefits that can be realized as a result.
FULL RANGE MOVEMENT WILL NOT ONLY AID IN THE INCREASE OF JOINT
FLEXIBILITY, BUT WILL FORCE THE MUSCLE TO USE MORE OF THE AVILABLE
FIBERS TO DO THE WORK, THUS SPEEDING UP THE RESULT PROCESS.
The greater degree of stretch you provide at the beginning of
any given rep is also a factor in the number of total muscle
fibers that are required to overcome the weight load. The muscle
becomes weaker in its stretched position, and will require a
larger number of fibers be used to lift the weight.
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