Contraction vs Moving Weight

Monday’s are devoted to female related topics to help females begin or continue to train. This particular post is relevant to fellas as well.

Last week we discussed some methods to develop pull-ups, and some of the methods included close-grip or underhand pull-downs (on a cable machine for weaker trainees). Doing these exercises served two purposes: to develop strength within a given range of motion and to establish musculature. Building musculature in an area isn’t something that occurs quickly. I refer to this as “accumulating work over time”, because doing pull-ups, rows, or round back extensions need to happen consistently over a long period of time to garner an improvement in the musculature and subsequently strength.

Recently (in the last couple of years) I’ve had trainees do Hammer Strength rows (a plate loaded machine), pull-downs, various curls, dumbbell bench, dumbbell press, machine dips, and weighted sit-ups. The commonality among all of them: they were performed to develop lagging musculature or strength. By giving the musculature a consistent stress it will develop. However, the approach to doing these sets are not the same as traditional strength movements.


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