MANUAL RESISTANCE TRAINING
MANUAL RESISTANCE TRAINING
Manual resistance is a form of exercise that will allow you to have productive training sessions without having to rely on any equipment at all. When performed properly, manual resistance exercises can maximally stimulate improvements in muscular strength and endurance. Manual resistance will be the most intense style of training you have done if you are willing to push yourself to and beyond your limits.
Advantages to Manual Resistance ?
1. No equipment is required
2. Large numbers of individual can be trained at one time
3. The muscles can be worked maximally with each repetition
4. The velocity of the movement is controlled
Disadvantages to Manual Resistance ?
1. Two people are necessary to perform manual resistance exercises
2. Lifter must learn proper performance of each exercise
3. Partner must learn proper spotting techniques
Responsibilities of the Lifter ?
1. Communicate with the spotter
2. Maintain maximal tension on the muscles from beginning to end of exercise
3. Allow only four seconds in the lowering phase
4. Exert an all-out effort from the first rep. Don’t save anything
5. Carefully read the lifting techniques for each exercise
Responsibilities of the Spotter ?
1. Constantly communicate with the lifter
2. Do not apply maximum resistance on the first few reps. Gradually build as the set progresses
3. Allow the lifter to pause in the fully contracted position before beginning the negative
4. Vary the resistance during the contracting phase to match the strength curve of the muscle
5. Increase resistance during the negative
6. Provide enough resistance to promote maximum gains
7. Carefully read the spotting techniques for each exercise
Guideline for Manual Resistance Exercise
1. Perform 12 reps or continue exercise for 60 to 70 seconds
2. Only one set is necessary if you exert a maximal effort
3. Allow four seconds during the negative phase
4. Perform positive phase in a smooth and controlled manner
5. Maintain constant communication between lifter and spotter
Manual resistance is a form of exercise that will allow you to have productive training sessions without having to rely on any equipment at all. When performed properly, manual resistance exercises can maximally stimulate improvements in muscular strength and endurance. Manual resistance will be the most intense style of training you have done if you are willing to push yourself to and beyond your limits.
Advantages to Manual Resistance ?
1. No equipment is required
2. Large numbers of individual can be trained at one time
3. The muscles can be worked maximally with each repetition
4. The velocity of the movement is controlled
Disadvantages to Manual Resistance ?
1. Two people are necessary to perform manual resistance exercises
2. Lifter must learn proper performance of each exercise
3. Partner must learn proper spotting techniques
Responsibilities of the Lifter ?
1. Communicate with the spotter
2. Maintain maximal tension on the muscles from beginning to end of exercise
3. Allow only four seconds in the lowering phase
4. Exert an all-out effort from the first rep. Don’t save anything
5. Carefully read the lifting techniques for each exercise
Responsibilities of the Spotter ?
1. Constantly communicate with the lifter
2. Do not apply maximum resistance on the first few reps. Gradually build as the set progresses
3. Allow the lifter to pause in the fully contracted position before beginning the negative
4. Vary the resistance during the contracting phase to match the strength curve of the muscle
5. Increase resistance during the negative
6. Provide enough resistance to promote maximum gains
7. Carefully read the spotting techniques for each exercise
Guideline for Manual Resistance Exercise
1. Perform 12 reps or continue exercise for 60 to 70 seconds
2. Only one set is necessary if you exert a maximal effort
3. Allow four seconds during the negative phase
4. Perform positive phase in a smooth and controlled manner
5. Maintain constant communication between lifter and spotter