| Today, there are more training tools available for | | | | that is so prevalent in today's society. This is a case of |
| personal trainers than ever. How does one decide | | | | a tight and weak muscle. |
| what equipment is best to use? Well, that really | | | | Due to an extreme amount of internal rotation, the |
| depends on the situation. | | | | subscap (an internal rotator of the humerus) becomes |
| Let's take resistance training, for example. As far as | | | | extremely tight and facilitated. Since the sarcomeres |
| I'm concerned, free weights reign supreme! Every time | | | | (actin and myosin) experience full interdigitation, it |
| I'm asked what I think of this machine or that machine, | | | | becomes difficult to contract any further. Therefore, in |
| my response is always the same: get yourself a | | | | order to strengthen these fibers, they must first be |
| simple barbell and dumbbell set with an adjustable | | | | placed in an optimum position to contract effectively -- |
| bench and forget the rest. Period. | | | | you accomplish that goal with appropriate stretching |
| Many trainers find themselves in a situation where | | | | and myofascial release (e.g. A.R.T.) Only after this is |
| space and budget are limited, though, and free weights | | | | accomplished should the subscapularis be trained with |
| may not be the best option. Remember, resistance | | | | resistance. |
| can come from many different sources. | | | | Another muscle that tests weak is the infraspinatus, an |
| One such source that is quite popular in the field of | | | | external rotator of the humerus, but for different |
| personal training involves resistance tubing and bands. | | | | reasons than above. It is usually long and weak -- the |
| These are portable devices that are relatively | | | | actin and myosin filaments are not in optimum position |
| inexpensive and quite versatile. You can perform just | | | | for maximum force output. This particular rotator cuff |
| about any exercise with a tube and they even come | | | | muscle has appeared often in recent literature due to |
| in different resistances (they are usually color-coded | | | | the lack of shoulder external rotation in many strength |
| for this reason.) | | | | training programs creating a muscle imbalance. |
| With so many benefits, resistance tubes seem like the | | | | Robert Lardner, a European Physical Therapist trained |
| perfect training tool...except for a slight problem: If using | | | | by among others Janda, reveals an interesting concept |
| elastics and one end is fixed, it creates resistance | | | | for rotator cuff exercises: |
| patterns which do not ideally match the torque-joint | | | | "To grab a dumbbell requires flexion of the arm |
| angle curves of the body because the bands increase | | | | muscles. The flexion muscles are so strong that these |
| resistance fairly linearly throughout the range. | | | | phasic (flexion) muscles will override the extensor |
| Well, the answer to that is simple: tubing encourages | | | | (tonic) muscles. So all the guys lying on their sides are |
| the disproportionate development of accelerators | | | | really doing mostly a bicep/brachia movement. So, |
| versus decelerators, and that my friends, can lead to | | | | what is the proper way to exercise these muscles? |
| injury. In fact, out of 16 cases of rotator cuff tendonitis | | | | The best way is to have your hand open with your |
| reported by the national synchronized swim team of | | | | fingers spread and have the resistance strapped to |
| Canada, all but 1 case were corrected by eliminating | | | | your wrist, either through a rubber band or a cable. |
| tubing and using dumbbells instead. | | | | Then go through the extending motion that you wish to |
| Tubing exercises are quite popular in the rehabilitative | | | | exercise." |
| setting to train the rotator cuff muscles, but obviously, | | | | It may indeed be more effective to perform many of |
| there is a big difference between using dumbbells and | | | | the exercises listed in this article with an open hand. |
| elastics. | | | | Try it and see if you can notice a difference. |
| To take it one step further, when performing shoulder | | | | Let's move on to another common shoulder |
| external or internal rotations for example, dumbbells | | | | movement, the pullover. Many trainers prescribe this |
| provide a greater overload in the bottom position and | | | | exercise to correct a winging scapulae. Guess what? |
| tubes provide a greater overload in the top position. | | | | That is the wrong approach! |
| You can combine the two during a set (i.e. hold onto | | | | In order to effectively remedy this situation, the |
| both a dumbbell and tube) or use a cable to provide a | | | | serratus anterior, rhomboids and middle/lower trapezuis |
| relatively even overload throughout; however, two | | | | should be trained. The pullover does not effectively |
| problems exist with these methods: | | | | target these muscles; in fact, it hits the specific |
| | | | muscles (particularly the latissmus dorsi and |
| 1. Assuming that you have access to a cable | | | | subscapularis) that causes winging scapulae (Polquin, |
| apparatus (many home gyms do not), most weight | | | | 1997). |
| stacks start at 10 pounds which is far too heavy for | | | | Furthermore, the dumbbell pullover is often performed |
| the average person. | | | | over a bench. This method is inviting an abdominal |
| 2. It is difficult to adjust for individual leverages and | | | | hernia as well as overstressing the shoulder joint |
| fatigue, but there is a way... | | | | (especially if the trainee has tight shoulders!) A far |
| This is where the concept of accommodating | | | | better approach is to perform the exercise on a |
| resistance applies and it is so versatile with a tube or | | | | decline bench or on the floor as depicted below to |
| band -- it can be used on almost any exercise! | | | | avoid maximum overload on the shoulder joint in |
| Here is a little trick I learned from the late Dr. Mel Siff. | | | | extreme extension. In other words, by shortening the |
| Basically, the concept is simple: use an exercise tube | | | | range of motion, it is safer for the shoulders. Also, |
| or band and have a partner follow the movement | | | | avoid excessively arching the back by pressing the |
| pattern to accommodate strength (i.e. give more or | | | | spine into the bench or floor and keeping the core tight |
| less resistance when needed.) Just remember to keep | | | | throughout. Hence, the abdominals must act as |
| the movement smooth. When applying passive | | | | stabilizers during the movement. |
| resistance, it's not a competition! | | | | Integration Exercises |
| That's all there is to it. | | | | Proprioceptive neuromuscular facilitation (PNF) patterns |
| With this novel technique, a serious flaw of training with | | | | are a series of movements developed by Herman |
| elastics is rectified. All of a sudden, more pros and less | | | | Kabat and featured in a classic text by Knott and |
| cons! | | | | Voss. Although many trainers and therapists perceive |
| Pros | | | | PNF as a form of stretching, it is much more than that |
| - No sophisticated equipment is required. | | | | -- it involves a series of spiral movements that cross |
| - Can produce a more even strength curve. | | | | the midline of the body. In doing so, all planes are |
| - Can increase time-under-tension (TUT) to desired | | | | crossed: vertical/horizontal extension/flexion, abduction |
| length -- terminate set once particular TUT is achieved. | | | | adduction, and internal/external rotation occur in one |
| Cons | | | | movement. |
| - Requires a training partner. | | | | By using accommodating resistance with bands and |
| - Lack of objectivity (this can be offset somewhat by | | | | tubes, you remove a major flaw associated with |
| recording size of tube and distance of hand position.) | | | | elastic resistance to provide a more even strength |
| Examples | | | | curve throughout the range of motion. Instead of a |
| Let's examine some shoulder movements using | | | | rather inferior training tool, you now have a potent |
| accommodating resistance with tubes. | | | | weapon at your disposal! |
| Holistic Health Practitioner and Neuromuscular | | | | References |
| Therapist, Paul Chek, has a famous motto: "First Isolate | | | | |
| Then Integrate!" So with that said, let's start with some | | | | 1. Chek, P. Program Design: Choosing Reps, Sets, |
| isolation exercises. | | | | Loads, Tempo, and Rest Periods. Paul Chek Seminars, |
| Isolation Exercises | | | | 1995. |
| Some authorities feel that the subcapularis is the | | | | 2. Korfist, C. Weakest Link Theory. Intensity Magazine, |
| missing link to unlocking true strength of the upper | | | | 2002. |
| extremities and improving shoulder strength and health. | | | | 3. Poliquin, C. The Poliquin Principles. Napa, CA: Dayton |
| Many therapists often claim that this muscle tests | | | | Writers Group, 1997. |
| weak and should be subsequently trained. Well, the | | | | 4. Siff, MC., Verkhoshansky, YV. Supertraining 4th |
| reason for this is due primarily to poor posture, or more | | | | Edition. Denver, CO: Supertraining International, 1999. |
| specifically, rounded shoulders (i.e. a kyphotic posture) | | | | |