Progressing By Adding And Subtracting Weight

5.13.2020

Blog|Head, Neck, Traps

Progressing By Adding And Subtracting Weight

Set the Pendulum 4 or 5 Way Neck Machine face pad lever arm on the #4 setting. Hold on to the handles with a weight you can do 8 repetitions with and a goal of eventually 12. Each rep should be performed pausing at the top of each movement and returning the weight under control.

Add 2.5 – 5 lbs when the athlete can achieve the goal of 12 reps with excellent form. Continue training in this fashion for 5 weeks.

At the end of the selected training period the athlete begins each neck training session by grasping underneath the front of the seat instead of holding on to the handles. The weight the athlete has been using will have to be reduced even though they are following the exact 8-12 protocol. Continue the same training regime for the next 5 weeks.

After training 5 more weeks of 8-12 reps with the front of the seat hand placement. Have the athlete grasp the handles located on the seat pad immediately in back of them. Once again the starting weight that has been used for the past 5 weeks will have to be reduced.

What is occurring is the arms and traps are always used, consciously or subconsciously by a lifter to aid in the movement slowing the gains that can be made. Hand placement removes the ability of the traps and arms to assist the exercise. This allows an athlete to gain strength, improve technique and develop outstanding form. It is surprising how the process accelerates neck growth.

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Closed And Open Chain

Open kinetic chain exercises of the lower limb are movements, where the distal segment is unloaded and free to move. The opposite is true of closed kinetic chain exercises, whereby there is enough resistance to prohibit free motion.

Closed kinetic chain exercises are movements such as squats, Pendulum Squat Pro, leg presses and lunges, while open chain exercises are actions like leg curls, leg extensions and the Pendulum Reverse Glute Ham.

The kinetic chain can be understood as interrelated joints and body parts working with one another during motion. This creates a chain of events that affects the movement of neighboring joints and segments.

The advantage of open chain movements is that they tend to be better at isolating muscle and often are selected for specific rehabilitation and used to accentuate performance. While closed chain movements in general would be classified as more functional and closely approximating movements that are used in sport and daily life.

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2-for-2 Method

Some trainers, coaches and athletes use what is called the 2-for-2 Method for increasing training load. The rule is if the trainee can perform two or more repetitions over one’s ‘repetition goal’ in the last set of an exercise, for two consecutive workouts, the weight is added for that particular exercise the next training session.