Muscle and Brawn Forums
 

Go Back   Muscle and Brawn Forums > Training > Muscle Building and Bodybuilding
Mark Forums Read
Register Articles Members List Search Today's Posts

Notices

Muscle Building and Bodybuilding Topics related to muscle building, bodybuilding, including training and fullbody workouts. If you are looking for great advice on gaining muscle this forum is for you.

Reply
 
Thread Tools Search this Thread Display Modes
Old 03-27-2013, 12:26 PM   #1
SaxonViolence
Senior Member
Brawn
Points: 1,222, Level: 19 Points: 1,222, Level: 19 Points: 1,222, Level: 19
Activity: 0% Activity: 0% Activity: 0%
 
SaxonViolence's Avatar
 

Join Date: Mar 2013
Posts: 208
Reputation: 15410
SaxonViolence is a dedicated contributorSaxonViolence is a dedicated contributorSaxonViolence is a dedicated contributorSaxonViolence is a dedicated contributorSaxonViolence is a dedicated contributorSaxonViolence is a dedicated contributorSaxonViolence is a dedicated contributorSaxonViolence is a dedicated contributorSaxonViolence is a dedicated contributorSaxonViolence is a dedicated contributorSaxonViolence is a dedicated contributor
Cool Peak Contraction Exercises?

Friends,

There are three exercises that I know of, that can be done using this Principle: Leg Extensions, Leg Curls and Hyper Extensions—olde school Hyper Extensions with legs parallel to the floor.

The Leg Extensions are the best example.

The Gym Owner had bored a series of holes in the back of his Leg Extension Machine.

A partner stands behind while you lift an empty stack as high as possible. A pin is inserted in the closest hole. Write the hole # down, and you won’t need a partner in the future.

Your job is to just gently touch the pin on each Repetition—Gently, using Momentum and Slamming the pin doesn’t count.

Funny thing is, after three or four reps, your legs will Look Straight at the top. They will Feel Straight at the top. But a quarter inch of slop has crept in somewhere.

{Interestingly enough, this will even happen three or four reps into a twenty-rep set…}

Getting that weight stack high enough to touch the pin requires much Red-Faced Flexing and Straining. I’ve been told that this is the most Muscle-Building part of each rep.

Thing is, even with a Nautilus Leg Extension Machine—which in theory, offers exactly the same resistance throughout the range of motion—if you select to be able to Lock Out each rep, then 85% of the Range Of Motion won’t be Challenging.

I used to solve that dilemma by going heavy and not Locking Out until I really got a good burn going, quickly lowering the weight that I was using, staying in the top 20% of the ROM and Locking each one Out carefully, then when Lockouts failed, doing Burns with that same Weight.

Now Jason says that Leg Extensions are a No-No, because they produce Shear Forces on the Knee…

And I believe him…

But the Principle worked best for Leg Extensions.

What do y’all think of the Principle?

Know any other good Exercises it would work with?

{Hmmm, Triceps Kickbacks—though it is very hard to stand rigidly enough. Still, if you select a weight that you can Lock Out and Hold, it won’t be challenging over most of its range…}


Saxon Violence
SaxonViolence is offline   Reply With Quote
Sponsored Links
Old 03-30-2013, 09:56 PM   #2
BendtheBar
Bearded Beast of Duloc
Max Brawn
Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100 Points: 1,554,481, Level: 100
Activity: 49% Activity: 49% Activity: 49%
 
BendtheBar's Avatar
 

Join Date: Jul 2009
Location: Louisiana
Posts: 79,946
Training Exp: 20+ years
Training Type: Powerbuilding
Fav Exercise: Deadlift
Fav Supp: Butter
Reputation: 2584002
BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!BendtheBar is one with Crom!
Default

Bump. Was in moderated area.
__________________
---------------------------------------------------------------------------------------

Destroy That Which Destroys You

"Let bravery be thy choice, but not bravado."


BendtheBar is offline   Reply With Quote
Old 03-30-2013, 10:07 PM   #3
jdmalm123
Less is More
Max Brawn
Points: 13,158, Level: 74 Points: 13,158, Level: 74 Points: 13,158, Level: 74
Activity: 1% Activity: 1% Activity: 1%
 
jdmalm123's Avatar
 

Join Date: Jan 2010
Location: Colorado
Posts: 3,950
Training Exp: not enough
Training Type: General Fitness
Fav Exercise: the one that doesn't hurt
Fav Supp: Milk
Reputation: 410272
jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!jdmalm123 is one with Crom!
Default

I read Max Contraction Training...

Sheer is no issue if you are truly isometric, but could be an issue when getting into position.

Personally, I thought the approach was rubbish overall...too much detail for a very non-functional result...

That said, if you like it and it works, more power to you.
__________________
Balance
jdmalm123 is online now   Reply With Quote
Old 03-30-2013, 11:01 PM   #4
SaxonViolence
Senior Member
Brawn
Points: 1,222, Level: 19 Points: 1,222, Level: 19 Points: 1,222, Level: 19
Activity: 0% Activity: 0% Activity: 0%
 
SaxonViolence's Avatar
 

Join Date: Mar 2013
Posts: 208
Reputation: 15410
SaxonViolence is a dedicated contributorSaxonViolence is a dedicated contributorSaxonViolence is a dedicated contributorSaxonViolence is a dedicated contributorSaxonViolence is a dedicated contributorSaxonViolence is a dedicated contributorSaxonViolence is a dedicated contributorSaxonViolence is a dedicated contributorSaxonViolence is a dedicated contributorSaxonViolence is a dedicated contributorSaxonViolence is a dedicated contributor
Cool

Well, in most exercises—Squat, Bench Press...

Whatever...

There really isn't an issue with fully locking out.

If you stop a quarter inch short of full-lockout you'll know it and it will make the exercise dramatically Harder.

But with a few exercises...

Do you do Leg Extensions?

Given a machine with the proper holes bored into the back, it can be conclusively Proven that no one ever comes to Full-Lockout on the Leg Extension after the first 3 or 4 reps—unless they're using a "Spotter Pin".

Yeah your Legs may feel straight. They may look straight. They ain't fully straight. If they were, then the weight stack would be touching the pin in the back.

You can't expect any benefit whatsoever if you're cheating (by stopping a quarter inch short of full extension—or by using Momentum.)

So most folks who do Leg Extensions are exposing their knees to Shear Forces and gaining absolutely nothing in return.

Even though they may think Leg Extensions are doing something for them...

Yeah, just doing the last few degrees does sound like Isotonic/Isometrics doesn't it?

HMMMmmnn...?

I guess there may be some benefit to the first three or four Leg Extensions that do fully lock out...

But then how to know when you're no longer locking out 100% and might as well quit?

But I was mainly asking if anyone knew of any other Exercises where there was a Strong Tendency Not to fully Lock Out—and that would benefit from some sort of objective measure.


Saxon Violence
SaxonViolence is offline   Reply With Quote
Reply

Bookmarks


Similar Threads
Thread Thread Starter Forum Replies Last Post
Peak Contraction Exercises? SaxonViolence Muscle Building and Bodybuilding 1 03-27-2013 04:49 PM
Contraction vs Moving Weight BendtheBar Articles 9 02-07-2012 11:20 AM
Max Contraction and Pro-Style Workouts Iron Man General Board 0 03-15-2010 05:30 PM
Max Contraction and Pro-Style Workouts Iron Man General Board 0 03-13-2010 11:57 PM

Thread Tools Search this Thread
Search this Thread:

Advanced Search
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off

Forum Jump


All times are GMT -5. The time now is 05:34 PM.


Powered by vBulletin® Version 3.8.5
Copyright ©2000 - 2014, vBulletin Solutions, Inc.