RESISTANCE EXERCISE METHOD AND SYSTEM
First Claim
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1. A method for exercising, comprising:
- performing a regimen of sets of exercise movements to exercise one or more muscles on an exercise bench in a sequence progressing substantially from exertion of larger to smaller muscles;
wherein the set of exercise movements are performed on the one or more muscles using movements that are slower than 30 degrees per second to maintain a sustained demand on the one or more exercising muscles in each set of exercise movements to minimize kinetic forces and wherein each of the exercise movements is performed for only one set of repetitions prior to progressing to the next exercise movement in the sequence;
performing the exercise movements are performed substantially to a point of momentary failure; and
performing each of the exercise movements with resistance applied that produces failure within a given time under tension parameter of 40 to 120 seconds.
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Abstract
Methods and systems for exercise by performing exercise sets in a sequence progressing from exertion of larger to smaller muscles; with the exercise movement performed using slow movements. Each exercise set is performed to a point of momentary failure. The slow movement is at a rate of less than about thirty degrees per second. The exercise sets are performed with as little rest between each exercise set as global or central fatigue will allow. Resistance is applied during each exercise set to produce muscle failure within a predefined time under tension parameter.
48 Citations
20 Claims
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1. A method for exercising, comprising:
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performing a regimen of sets of exercise movements to exercise one or more muscles on an exercise bench in a sequence progressing substantially from exertion of larger to smaller muscles; wherein the set of exercise movements are performed on the one or more muscles using movements that are slower than 30 degrees per second to maintain a sustained demand on the one or more exercising muscles in each set of exercise movements to minimize kinetic forces and wherein each of the exercise movements is performed for only one set of repetitions prior to progressing to the next exercise movement in the sequence; performing the exercise movements are performed substantially to a point of momentary failure; and performing each of the exercise movements with resistance applied that produces failure within a given time under tension parameter of 40 to 120 seconds. - View Dependent Claims (2, 3, 9, 10, 11)
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4. The method of claim 4, further comprising performing the regimen of exercise sets again after providing a recovery time of at least 48 hours.
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5. A method for exercising, comprising:
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performing a regimen of sets of exercise movements on an exercise bench in a sequence progressing substantially from exertion of larger to smaller muscles; wherein the sets of exercise movements on an exercise bench in each exercise set is performed substantially at a rate of less than about thirty degrees per second, and wherein each of the exercise movements is performed for only one set of repetitions prior to progressing to the next exercise in the sequence; performing each exercise set substantially to a point at which an exerciser is no longer able to work a muscle through a full range of controlled movement; and performing each of the exercise movements with resistance applied that produces failure within a given time under tension parameter of 40 to 120 seconds. - View Dependent Claims (6)
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7. A system for exercising comprising:
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an exercise bench to provide exercise resistance for an exerciser to perform one or more sets of exercise movements; and a means for coaching or monitoring the exerciser'"'"'s use of the inclined exercise bench in a regimen of single exercise sets in a sequence progressing substantially from exertion of larger to smaller muscles; wherein the exercise movements are performed substantially using slow movements. - View Dependent Claims (8)
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12. A method for exercising, comprising:
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performing a regimen of exercise sets on an exercise bench in a sequence progressing substantially from exertion of larger to smaller muscles; wherein exercise movement in each exercise set is performed substantially using movements that are slower than 30 degrees per second to maintain a sustained demand on the exercising muscle or muscles in each exercise set and wherein each exercise in the sequence is performed for only one set of repetitions prior to progressing to the next exercise in the sequence; and performing each exercise set on an exercise bench to a point at which an exerciser is no longer able to work a muscle through a full range of controlled movement. - View Dependent Claims (13, 14, 15, 16, 17, 18, 19, 20)
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Specification