Fundamentals Of Life And Exercise

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by Jerry Telle

Readers Note: This article is from the author's soon to be released video TELLEKINETICS: AN INTRODUCTION through Myo Dynamics This video will cover every body part with advanced never before presented approaches to free weight training.


Imagine that someone had the power to control your air and water supply. One
day you were told you have a choice-- either air or water-- which would you
choose. Ridiculous isn't it? You can not survive without either
In the world in which we live, science further directs that all positive
forces are balanced by negative forces. One without the other just does not
exist. You might not like it-- but the fact remains that the world around us
is based on positive and negative forces, balance and counter balance.
The laws of physics also carry weight in the training room. In all
probability you are aware of the positive/negative controversy--that the
negative, weight lowering movement is more effective than the positive,
weight raising movement. I know some trainers who have a real problem
deciding which is best. There is a solution! ! I have developed weight
training methods that allow you to emphasize both the negative and positive
repetitions during the same set-- with the same weight !! I call my system
TELLEKINETICS (TM). My methods do not require a spotter or fancy machinery to
lift the weight into position-- only a little thought and understanding.
Anyone who has been in weight training any length of time knows you can lower
(negative rep) more weight than you can raise (positive rep). Everyone also
assumes that the use of a weight, 50 lbs for instance, during an
exercise--restricts level of resistance to 50 lbs. for both the positive and
negative reps. My friend, that's true of machines but not free weights!!

With free weights, in most instances, this apparently equal positive and
negative resistance doesn't need to be the case. If you are still with me,
you are probably ready to trash this article thinking: "...This guy is nuts !
A 50 lb dumbbell weighs 50 lbs no matter which direction your moving....."
What you are thinking is true-- to an extent. But a 50 lb. dumbbell can exert from
0-50 lbs of weight/resistance on the target muscle depending on how the weight is
positioned during the exercise. Still think I'm crazy? Would you care to wager
$100.00?

Keep that check book ready.

Study figure 1. How much resistance is the 50 lb dumbbell placing on the
biceps in the one arm Scott (preacher) curl ?

Now consider figure 2 where the athlete has pivoted the arm and shoulder
forward over the bench. How much resistance is the same dumbbell exerting on
the biceps ? Note that the elbow angle with the biceps fully contracted is
identical in both examples.

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In figure 1 the biceps may be involved in balancing the weight. This is zero
resistance-- zero lbs. of weight on the biceps. In figure 2 on the other hand
with the elbow at exactly the same angle there is the full 50 lbs of weight
on the biceps--100% resistance. Zero to 100% resistance just by adjusting
exercise geometry-- the body angles and resistance positions. As you can see
weight and position, determines how much resistance is being exerted on the
target muscle. So what does this mean to you ? What is there about lifting
weights that builds muscle ?

Exercise physiologists will tell you that weights LOAD-- place tension on the
muscle fibers. Muscle tension is the most important factor in resistance
training. Simply by adjusting various body positions during the exercise you
can more effectively load, place tension on, and work the target muscle. Not
tension at any position but, in most cases, maximal tension through out the
entire range of motion-- up and down.

Back to figure 1-- how much tension is on the biceps? NONE! Now look again at
figure 2. Note the maximum LOAD and muscle tension from the dumbbell. Again
you will realize that the physics of exercise is the critical factor in
keeping optimal tension on the muscle.

PHASE 1: BASIC TELLEKINETICS(TM) THINKING

A. EVALUATING THE WRONG

Check out one of the "greatest" of all dumbbell exercises-- the dumbbell side
lateral, figure 3. During the positive or weight raising phase how
effectively does the weight challenge the athletes strength ? as you can see
when the weight is in the down position, where the athlete is strongest, the
weight provides the least resistance. When the athlete raises the weight to
the highest elevation-- the athletes weakest position-- the weight provides the
greatest resistance. this represents an inverse relationship between strength
and resistance, exactly opposite to the desired effect.

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Now examine figure 4. What happens to the resistance/strength relationship
when the body is repositioned from the upright to a 45° angle as shown. Note
that the angular displacement of the arm about the shoulder is the same for
both examples (figures 3 & 4). A precise strength/resistance relationship now
exists.

B. EMPHASIZING THE POSITIVE:

To emphasize the positive movement, the exerciser assumes the 45° inclined
position. Starting from a dead stop at the down position, the weight is
raised in perfect form to the highest position. The weight now places optimal
tension on the medial deltoid throughout the entire positive lift.

C. EMPHASIZING THE NEGATIVE

As we know, an athlete can lower more weight under control than can be
raised. And what's more important there are more than a few "gym" and "lab"
experts who justifiably believe the lowering phase is considerably more
effective in promoting growth!! To increase negative resistance the body is
brought upright at the end of the positive repetition as shown in figure 5.
At that point the start of the negative repetition is initiated by slowly
lowering the weight from the shown position. As the weight continues to
slowly descend, the athlete simultaneously returns his body to the 45°
incline position as in figure 6. The entire sequence of the negative rep
should take at least 3-4 seconds.

D. REVIEW OF TRAINING TECHNIQUES TO EMPHASIZE BOTH MOVEMENTS

Step 1: Perform a positive repetition with the body at a 45° angle.

Step 2: Bring the body upright with arm extended.

Step 3: Perform the first part of the negative repetition, by slowly lowering
the weight half way.

Step 4: While continuing to lower the weight lower the body to the 45°
incline position.

E. EXAMPLES OF TWO DIFFERENT TRAINING PHILOSOPHIES

This technique can be used with any training philosophy.

1. High weight at relatively fast training speed .

Select a weight that results in failure at 6 reps. Raise the weight as fast
as possible in perfect form using only the deltoids. not the traps, to move
the arm. After bringing the body upright, lower the weight in 4 seconds,
pause at the bottom for 1 second, and repeat until failure. This is a rep
tempo of 4-1-X(4 sec down, 1 sec pause, up fast as possible). Do either; 3
sets with 2 minute rest, or 3 sets with a 10 second rest between
sets--decreasing weight each set (drop sets).

2. Moderate weight slow movement speed.

Select a weight that results in failure at 2 reps. Starting at the bottom,
raise the weight in 10 seconds--in perfect form. After bringing the body
upright, lower the weight in 10 seconds, without a pause at the bottom repeat
to failure. This is a rep tempo of 10-0-10 (10 sec down, 0 sec pause, up 10
sec). Do either; 3 sets with 2 minute rest, or 3 sets with a 10 second rest
between sets--decreasing weight each set(drop sets).

There you have it. An introduction to TELLEKINETICS(TM). This is phase 1.
There are at least two more phases-- each more effective at increasing
positive and negative tension. Similar methods are applicable for every body
part.

To order the Tellekinetics manual and video, click here!

[healthy n_fit]

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