The controlled muscle preactivation phase

This refers to the first % of the eccentric phase of the movement. As we saw in the preceding chapter, this phase should be performed under control while the muscles are maximally tensed. This will increase the safety and efficacy of the prestretch phase. The biggest mistake you could make during that initial phase would be to lower the weight too fast without the muscles being adequately tensed. This will make the technique dangerous (no one builds muscles when in the hospital) and less effective. Particular attention to the movement pattern should be emphasised: you should use the movement pattern that will allow you to "feel" the target muscle working optimally. This aspect will be discussed in the exercise selection section.

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Getting Started With Dumbbells

Getting Started With Dumbbells

The use of dumbbells gives you a much more comprehensive strengthening effect because the workout engages your stabilizer muscles, in addition to the muscle you may be pin-pointing. Without all of the belts and artificial stabilizers of a machine, you also engage your core muscles, which are your body's natural stabilizers.

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