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Programs listed here will assist you whatever your level for more detailed personal consultations contact SCOTT for more information EXERCISE DESCRIPTION INDEX
Back Squat Position the barbell on the support pins inside of a power rack, such that the bar is level with your mid-chest. Place safety pins on each side, at a position slightly lower than your intended deepest position. Place your hands evenly on the bar (a close grip with elbows under the bar will allow for a more upright posture) and, with your feet squarely under the bar, lift it from the rack by extending your legs. Next, step back just enough to avoid bumping the rack during the exercise, and position feet at approximately shoulder width. The weight should remain centered over the back half of the feet, not on the heels or toes. Slowly descend into a near-bottom position, keeping the torso and back erect so that the hips remain under the bar at all times. Do not allow the hips to drift backward or the torso to incline forward. When viewed from the side, the angles formed at the knee joint and hip joint should be close to being equal. Also, your hips and shoulders should ascend together-if the hips rise before the shoulders, it means you're using your back rather than your legs. Rise out of the squat position following the same path that you descended-your torso and back should remain erect and the hips remain under the bar throughout the ascent. Front Squat The front squat is performed in much the same way as the back squat, with the exception that the bar is positioned in front of your neck, resting on your deltoids. Position the barbell on the support pins of a power rack, such that the bar is level with your mid-chest. Step right in to the bar, and simultaneously grasp the bar using a slightly wider than shoulder-width grip. Rotate your elbows up, positioning the bar on your deltoids (if the elbows remain pointing downward, the bar will rest on your clavicles, which is too painful when the weightload becomes significant). Fill your lungs with air, and keeping the chest up and torso tight, unrack the bar and step back away from the rack. During recent years, the front squat has rarely been used, and the reason is rather simple: the bar placement really hurts! Although the front squat exercises the same general muscle groups as the regular squat, it seems to place more emphasis on the frontal thighs (quadriceps femoris). The movement is generally the same as The Squat , but the back is held more erect, and instead of placing the bar on the back of the shoulders, behind the neck, the bar is placed at the front of the shoulders, resting on the anterior and medial deltoid muscles, with the lifter's arms held high, elbows protruding outward, and with the forearms crossed and the hands reaching backward to grasp the bar. This position allows the lifter to use more weight than could be used by simply grasping the bar in both hands and holding it at shoulder height as if to begin an overhead press, but it causes crushing pain in the deltoid muscles, and the bar has a tendency to roll back into the throat. Therefore, front squats are only practical if very light weights are used, or if additional equipment is available. Deadlift This exercise is normally safe when performed correctly. Place your feet so that they point straight-ahead, or slightly angled out. Maintain neutral spinal curvatures, keep your weight on the middle of your feet, and make sure that the bar stays in close contact with the front of your shins throughout. Use a deliberate tempo with minimal momentum. When viewed from the side, your hips and shoulders should ascend together; if the hips rise before the shoulders, it means you're using your back rather than your legs. Think of a deadlift as a squat, only the bar is in your hands rather than on your back Trap-Bar Deadlift This specially-designed bar is safer and more effective than a straight bar because it allows the combined center of gravity of the weight and your body to stay closer to the mid-line of your body. This reduces the amount of forward lean, and allows the quadriceps to take over a greater share of the work from the glutes, spinal erectors, and hamstrings. The trap bar may also be used for stiff-leg deadlifts and shrugs.You may either increase or reduce the range of motion by either standing on a 45 pound plate (to increase) or by placing 45 pound plates under the plates attached to the bar (to decrease). Leg Press The leg press can be a valuable tool, when used properly. The problem is that this machine often becomes a demonstration station for those looking to say that they lifted 1200 pounds! Loading the press with as many 45s as you can find, and then performing choppy, 1/4 range of motion reps may not be the most productive method for athletes, at least not most of the time. Leg presses require many of the same technique parameters as squats: a parallel or slightly turned-out foot position, keep your knees tracking over your feet, and maintain normal spinal curvatures. At the "bottom" position, do not allow the weight to descend so far that your hips "tuck under." Lifting the heels off of the platform intensifies the load to the quadriceps and minimizes stress to the hamstrings. Pressing with the heels maximizes contribution from the hamstrings. Leg presses may also be performed unilaterally, but make sure that your non-working knee is kept out of harm's way in case you fail to complete a repetition. lunge With hands on hips, step forward with your weaker leg. You will not alternate legs each rep, but instead, complete all reps on the first leg, rest 30-60 seconds, and then switch legs. Keep chest up, and eyes forward. Rear heel will come up off of the floor as you sink down. On your first lunge session, keep the lead shin perpendicular to the floor. If you do not experience any knee pain and/or inflammation, you may allow the lead knee to move forward as you sink down-this will increase the stress to the front quadriceps. Use dumbbells when additional weightloads are needed-not a barbell. If you ever lose your balance, you'll thank me for this advice! Often, tight hip flexors cause the athlete to lean forward from the waist during lunges-monitor yourself for this, and implement the appropriate stretches if you seem to be tight in the hip flexors Variations: Lunges may be performed with either the front or rear foot on a block to increase hip and knee range of motion, respectively. Swiss Ball Squat Have a partner place a Swiss ball at approximately waist height against an empty wall. Place your back against the ball and set your feet about shoulder distance apart, with toes pointing outward at about a 10° angle. Maintaining a vertical torso (this is essential to minimize compressive stress to your lumbar discs), inhale, hold your breath, and descend into a squat, keeping your knees in line with your feet (i.e., do not allow the knees to drift medially, or inside the feet). Exhale once you pass the sticking point of the ascent. Use dumbbells for additional overload. Step-Ups Perform on a low (6-8") step. To keep the stress on the quads, do not allow the non-working leg to rest on the floor at all. make sure that your working knee stays directly over the middle of the working foot (commonly, as the exerciser fatigues, the knee will begin to wobble from side to side).Complete all reps for first leg, then rest and complete reps for other leg. Refined exercise technique is critical to the success of this movement. Go as slowly as possible, and keep the tension on the quadricep at all times. Standing Uni-Lateral Calf Raise If possible, perform these standing on the handle of a large hexagonal dumbbell. This allows for better conformity to the gastroc's strength curve. Leg Press Calf Raise Assume a position in a leg press machine and press the platform to a straight leg position. Move both feet down until only the forefeet are in contact with the platform. From this position, plantarflex the ankles against the resistance. Relax to return back to the starting position. This exercise may also be performed unilaterally. Ensure the feet don't slip off of the platform which could result in serious injury. Donkey Calf Raise If this exercise is done in the traditional manner, it is guaranteed to receive stares from uninitiated lifters in a "fitness center" environment, as well as from young lifters who have never seen it performed. The traditional method requires a training partner with whom the lifter is very comfortable, and one is likely to feel pretty strange when performing this lift for the first time. To perform this lift, the lifter positions a stable block at the end of a flat bench. Placing the balls of both feet on the surface of the block at the edge nearest the lifter, he or she then bends at the hips, placing both hands on the surface of the flat bench. In this position, the lifters back should be roughly parallel to the floor. The training partner then "mounts" the lifter back like a "bareback rider" on a donkey; thus, the name of this exercise. The training partners weight should be concentrated, as nearly as possible, over the lifter's hips and legs. Once the "rider" is in a stable position, the lifter allows the heels of both feet to sink as low as possible beneath the level of the block, and then presses upward on the balls of the feet, raising his or her hips as high as possible. This movement is then repeated for the desired number of repetitions. For those who are extremely uncomfortable performing this exercise in the traditional manner, there is a compromise. A dip belt, loaded with weight plates, can be worn low on the waist as an adequate substitute for the weight of the "rider." Standing Calf Raise with Barbell Step onto the raised platform, wedge under the shoulder pads, and extend the entire body to lift the weight. From here, position the forefeet onto the platform, and plantarflex the ankles against the resistance. Relax to return back to the starting position. DB Standing Calf Raise Stand with one leg on a elevation or on the floor. Hold a dumbbell with one and hand, use the other to help balance. Raise up one leg at a time. The other leg can also help with balance, but do not leg the non-working leg assist in the movement
Seated Calf Raise Performed on a seated calf machine. Sit on the machine and wedge the lower thighs under the pads, positioning the forefeet onto the platform. Plantarflex the ankles against the resistance. Relax to return back to the starting position. Since the soleus is a predominantly slow-twitch muscle, low weight / high repetition protocols are most effective DARD (Dynamic Axial Resistance Device). This is a very useful device created by John Abdo. Sit on a bench, with legs extended and ankles hanging off of the end of the bench. Attach the DARD, and keeping the knees stabilized, plantarflex the ankles, which will lengthen and stretch the tibealis. Then fully plantarflex against the resistance provided by a weight plate attached to the DARD. Repeat for the desired number of repetitions. Since the tibealis receives very little stress under normal conditions, perform this exercise cautiously at first, using a limited number of sets and repetitions. Otherwise, traumatized "tibs" will be unable to prevent one's toes from dragging on the ground while trying to walk! Reverse Hyper This unique exercise allows an open-chain extension of the torso, essentially the reverse of the hip extension exercise. Assume a prone position on the machine, holding securely onto the handles. Clasp a dumbbell between your feet for added resistance. Using a strong contraction of the erector spinae, glutes, and hamstrings, raise the lower body until the entire body is parallel to the floor. Maintain a consistent curvature of the lower back. If the curve of the lower back increases during the exercise, contract the abdominals during the movement to prevent this from occurring The Glute-Ham-Gastroc Raise The unique value of this exercise is it's ability to train the hamstrings with it's kinetic "siblings," the glutes and gastrocs. To perform the exercise, assume a position on the GHG machine so that the ankles are between the two pairs of rollers, and the mid-thigh rests directly over the curved pad. Begin the movement by allowing the upper body to lower while flexing from the hips. When the torso is perpendicular to the floor, first rise up until the entire body is parallel to the floor, and then continue by contracting the glutes and hamstrings so that the torso reaches a position 45 degrees to the floor, as indicated in the illustrations. Repeat for the desired number of repetitions. Special Instructions for this exercise include: 1) Athletes should fold their arms over their chest if new to the exercise. After developing the ability to do the movement properly, add resistance in the form of a weight plate or medicine ball held against the chest. 2) Use a slow to moderate tempo. 3) Do not attempt to perform this exercise on a standard back extension machine! Although they look similar, back extension units cannot accommodate this exercise. Hip Extension Perform this exercise on a standard machine made for this purpose, or on a glute ham-gastroc unit described above. Assume a position so that the hips are on the pad, which ensures that the pelvis can rotate during the exercise. Keep the feet pointing straight down, do not allow them to turn outward. Starting with the hips flexed at a 90-degree angle, raise up to a horizontal position by contracting the spinal erectors, glutes, and hamstrings. Pause, and lower back down to the starting position. It's common to feel a bit dizzy when performing this exercise, and the low back "pump" which results often feel like low back pain to those unfamiliar with the exercise. However, the benefits are more than worth the minor discomfort. Athletes with short, tight glutes (those with a tendency to walk with their feet pointed outward) should avoid or minimize this exercise. lying Leg Curl The best leg curl machines feature a raised or arched bench, which facilitates a greater range of motion throughout the movement, as opposed to a flat bench. Keep the head down and pelvis stabilized (i.e., immobilized) during the movement. The knees should be aligned with the axis of the machine. If the roller behind the calves seems to slide up or down during the movement, adjust alignment by sliding forward or back on the bench. "Curl" the weight by contracting the hamstrings. Pause at the top, and then lower back to the starting position. One useful characteristic of prone leg curl machines is they allow for eccentric training. This is accomplished by raising the resistance with both legs, and then lowering with only one leg. The most common mistake during leg curls is "hiking" the pelvis as the hamstrings become fatigued. Unilateral Leg Curl There are two versions of this machine. One is when the opposite foot stays on the floor, and another where the opposite knee is supported by a pad. Some machines require standing with hips neutral, others ensure the hips are flexed (a better position, in general). Regardless of the above variations, create a position so that the working knee is in line with the pivot point of the machine. Curl the weight by contracting the hamstring, then return back to the starting position. Stiff Leg Deadlift Set up a barbell at slightly higher than knee level (use a power rack, or set the barbell on blocks). Using a pronated grip (palms facing oneself), grab the bar with a shoulder-width grip, and step back just enough to clear the rack. Inhale, slightly bend the knees, and begin the movement with one's bodyweight over the heels. Allow the bar to descend, while ensuring it maintains contact with the front of the body. While descending, maintain the normal curvature of the lower back and neck, and allow the glutes to move rearward. Do not look up or down, but instead, maintain a normal head and neck alignment. This exercise is made more effective by maintaining bodyweight over the heels. Always use a controlled movement speed with this exercise. Never perform it rapidly or explosively. People frequently perform this exercise standing on a block, lowering the bar until it contacts the shoes. However, when maintaining proper spinal curvatures and knee position, few people, even those with very good hip flexibility, can lower the bar much past their knees. Seated Leg Curl The benefit of this exercise is that the curl is initiated from 90 degrees of hip flexion and full knee extension, which "strings tight" the hamstrings at the start of the exercise. This exercise may be performed unilaterally as well. Swiss Ball Bi Lateral Curl Lay face up on the floor, with the arms perpendicular to the torso, palms down to stabilize position on the floor. Legs are held straight and together, with feet on the top of a ball. Step one: raise the hips off the floor, so that the entire body forms a straight line. Step two: maintaining a straight (neutral) hip position, "curl" by flexing the knees until they are just past 90 degrees of flexion. Return to start position (hips up) and repeat for indicated number of repetitions. Ball Unilateral Leg Curl This is performed in the same manner as the bilateral curl, except of course, it is done one leg at a time, which makes the exercise far more difficult to perform. Harrop Curl To perform this very demanding hamstring exercise, anchor the lower legs, either by wedging the feet under the rollers of an adjustable sit-up board, or by having a partner lay across the calves with his torso (shown). Slowly lower oneself eccentrically, keeping hips neutral. Return to the starting position by pushing back with the hands, push-up style. After gaining more strength in this movement, progressively use less and less assistance from the upper body until able to complete both eccentric and concentric portions of the exercise. One way to do this is to progress to the point of a push off with only three fingers of both hands, then with one hand, then just three fingers of one hand, etc. Multi Hip Machine Achieve a stable position by grasping the handles, and then extend the hip against the resistance provided by the machine. The advantage of this exercise is that it is performed from a standing position, one leg at a time. Low Cable Abductions This exercise is performed by abducting the leg against the resistance supplied by a low cable. Attach the cable to the ankle with a cuff, bracing against the machine's upright or support handle, and abduct the leg while keeping the torso erect. Monitor for leaning in the opposite direction, which reduces stress to the target muscle. To increase the exercise's range of motion, allow the working leg to pass in front of and beyond the support leg, as shown. For Personal Consultations contact SCOTT for more information Other Resources Hypertrophy
Programs (Muscle gain) LEGAL DISCLAIMER |
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