FBC
TRAINERS » Client Training
Supine one-leg hip extension
As I discuss in my book The Elite
Trainer, sequencing exercises in a staggered-pair manner (i.e., alternat- ing between upper and lower body ex- ercises or non-competing movements) is an excellent strategy to increase lean body mass and decrease body fat. Antagonist (opposite body part or movement) pairing, on the other hand, seems to have a greater effect on mus- cle strength and hypertrophy. So pick your poison, and go with it! You’ll notice that certain exercises
emphasize the contracted position and others the stretched position by insert- ing a 1- to 5-second pause at those por- tions of the movement. This is done for a specific reason. Here’s the rationale behind the ap-
proach: To encourage muscle balance, first lengthen the short and tight mus- cles with static holds under load in the stretched position (consider this a pas- sive stretch), and then follow this up either in the next exercise (antagonist- pairing approach) or the next pair of exercises (staggered-pairing approach) with a static hold in the contracted po- sition to shorten the long and flaccid muscles. For example, in Option #1 you
lengthen the pectorals and anterior deltoids with the flat pronated-grip dumbbell flyes, and you shorten the middle back and posterior deltoids with the seated rope row to neck.
32 Fitness Business Canada January/February 2014
In Option #2 you lengthen the hip
flexors with the rear-foot-elevated back split squat, and shorten the hip extensors with the supine one-leg hip extension. The notion that weight training will
make you inflexible is simply not true. In fact, the second most flexible ath- lete is an Olympic weightlifter (gym- nasts are number one). Of course, if you constantly train in a limited range of motion (ROM), then you’ll adopt a limited ROM. In most cases, this is not ideal; how-
ever, in some cases, it is appropriate. For example, take the elbow joint. Many novice female trainees will hy- perextend at the elbow. For these clients, you should limit their ROM when they perform arm curls. In other words, have them stop just shy of full extension at the bottom. Many ad- vanced male trainees show the oppo- site tendency, and thus, they should emphasize full ROM during arm curls to allow the weight to passively stretch the elbow flexors in the bottom posi- tion. In this manner, you tailor the ex- ercise to the individual. Either end of the stability-mobility
spectrum is not ideal. Put simply, be- ing too flexible or too inflexible is not good! Weight training can be used as a tool to promote balance and integrity around any joint. As rehabilitation specialist Paul
Chek is fond of saying, “You adopt the posture you train in!” If you focus on proper posture and form while train- ing, good things happen. As fitness professionals, we must emphasize proper form at all times. Once form breaks, terminate the set. It is much easier to develop good habits than to try and break bad ones!
But it doesn’t end there… If the average client trains three
times a week for an hour each time, it represents roughly 1.8% of the week. What happens the rest of the time? If clients train in absolute “perfect” pos- ture during their one-hour workouts and then slouch at their desks for an- other eight hours, all the hard work in the gym is quickly negated. Therefore, awareness (in and out of the gym) is key! FBC
John Paul Catanzaro is a CSEP Certified Exercise Physiologist with a degree in Kinesiology and Health Science. He owns and operates a pri- vate training and nutritional consulting facility in Richmond Hill, Ontario. John Paul is author of The Elite Trainer and Mass Explosion, and has re- leased two DVDs, Stretching for Strengthening and Warm-Up to Strength Training, and two webinars, Strength
Training
and Program Design and Body Composition Strategies. For fitness professional discounts, visit
www.catanzarogroup.com/discounts.
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