Strength Training on Facebook is Killing Me

Strength Training on Facebook is Killing Me

Strength Training on Facebook is Killing Me

I never spend much time on strength training blogs and forums because the comments can drive my crazy. Since I’ve been on Facebook I’ve seen more of these discussions and they still boggle me. This week somebody posted what I think is a simple question:

“3 different lifters, bench press in 3 different rep ranges.  369×5, 334×9, 341×8. Which performance do you consider the strongest and why?”

To me the answer jumps off the page. Not so to the others who made comments. I want to make it clear that I do not think the commenters were dumb. They all sounded like they were experienced in strength training and probably pretty serious power lifters.

The comments that followed were ones like this:

“341×8 might equal out to be around 369×5 as far rep to weight ratio.”

“Anything over 6 reps is very good I think.”

“Strength = ability to exert force usually in a short duration or singular instance. 369×5 most closely represents that.”

“I know via a rep max calculator which one is highest.”

“If you were talking about a huge difference in reps range,sets and weights this would be even more hard to qualify because individual physiological differences.”

Because people brought up individual factors the the questioner added:

“Here are the athletes heights and weights. Weights are right and the height would be within an inch or two. 5″7 – 285lb (369×5) 5″10 – 310lbs (341×8) 6″1 330lbs (334×9)”

Then the comments continued.

“I’m gonna go with the tall guy, since your fishing for an answer.”

This is the point where I found the discussion and added what I foolishly thought would be the point that would settle the argument. (Haha.)

Me: “Impossible to calculate without knowing the time each lifter took to do the lifts. Once you know the time it’s not an opinion who is stronger, it’s a mathematical fact.”

But the conversation continued in this vein:

“Height alone is not the full determinant. Along with size of muscle bellies, points of insertion effecting leverage, length of arms, legs, torso are gross factors.”

I tried again:

Me: “Isaac Newton could have answered this in 1687. Weight x distance / time. Case closed. :-)” Adding the smiley face to try to show that I wasn’t being a jerk about it but that this was essentially a physics question, not a medical question. (Which is admittedly a lot to ask a smiley face to convey.)

But they persisted. “If you’re talking about whose muscles are producing more force, it gets more complicated. The answer to that one depends on so many factors you could turn an answer into a 10 page report. Arm length, rib cage depth, grip width (relative to distance between elbows), back angle/arch, individual musculoskeletal geometry (tendon attachments, muscle belly length, etc.), speed of movement and the resulting duration of the set, turnaround performance, etc.”

My frustration begins to show:

Me: “You guys are killing me. Suppose the question was: 3 guys run 100 meters, one guy does it in 10 sec, one does it in 9.5, one does it in 9.0 seconds. Who is fastest? Would you talk about muscle insertion points, force creation and runner’s height? If you want to know who is strongest you multiply weight and distance and divide by time. This is exactly why strength training today is not a science – nobody takes objective measurements.”

Then an astonishing reply came:

“The 100m dash isn’t necessarily objective either, it just measures how long it takes someone to run 100m, not speed.”

and,

“The only way to take objective, scientific, empirical measurements for comparison of two human beings is if they are exactly the same AND subject them to the exact same test, and since no one is the same you can not make a fair comparison of people and call it science. That’s why we compare freight trains to freight trains, and dragsters to dragsters.”

(Completely missing the point that I was comparing human bench pressers to human bench pressers. And adding the condition, apparently, that only clones can be used to get certainty.)

Me: “How long it takes someone to run a specific distance is the definition of speed. The definition! If you don’t think the guy who runs 100m in the least time is the fastest I don’t think I can convince you of anything. So I’ll stop trying.”

The ‘stop trying’ part is my self-preservation mode kicking in. I’ve had so many years of these debates that I just walk away now. When a guy says the time it takes to cover a distance does not measure the speed I might as well stop talking. This is the same reason my wife changes the channel when I start ranting at the TV during an infomercial of some goofy, rip-off fitness product that will sell more units in a week that I will in a year. Changing the channel is an anti-hypertensive.

I shared this train wreck with you because it beautifully illustrates the problems with modern strength training. I don’t see this crap in any sport that uses measurement. When the runners cross the 100-meter line in the Olympics they hang the gold medal on the guy with the lowest time. They don’t listen to the other runner who says, “Wait, his legs are longer than mine so he only took 63 steps but I took 67 steps so really my legs were moving faster than his. Plus, these MRI’s show my muscle attachment points are lower on my femur so the force I created was actually higher. So I really should be branded the fastest, strongest and best runner of 100 meters.” Ain’t gonna happen.

Strength Training CAN be Measured!

Every aspect of strength training can be objectively measured; momentary intensity, sustained intensity over any period of time, distance a weight is moved, power generated, work done. All of it can be measured to decimal places. Yet strength training alone sits in the muddy waters of mixed premises and muddled thinking. Year after year.

How many personal trainers will stumble over my comments and think “Hey, using time to measure rate of output might be a good tool. I’ll take a stopwatch to the gym tomorrow and start timing my clients.” Not many. Have you seen many people timing their sets? Have you seen trainers doing it? I haven’t. But they will still crow the same well-worn dogma about “high intensity” strength training without ever measuring that intensity once over a lifetime career. Sad. Sad. Sad.

If I were a conspiracy theorist – and I’m not – I’d wonder if all this muddled strength training talk is deliberate to keep people coming back and buying more magazines, books, supplements, drugs, training systems, exercise gadgets, home machines, personal training sessions, gym memberships, boot camps,  . . .  naw.

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61 Responses to Strength Training on Facebook is Killing Me

  1. Carl at #

    Hey Pete:

    Awesome post, as usual. Thanks!

  2. Tom at #

    I have to tell you Pete, I always appreciated your level headed approach to things AND, your humor makes me laugh.. You are rational, trustworthy and fun. Damn, I just might buy you dinner..hehehe

  3. RobJ at #

    Pete,

    I will often do my initial hold for 5 seconds, and then find that I have the ability to do more lifts. I know that I could just add weight, which I will do sometimes on the next workout, but my question is more mathematical. Using and example of say 300 lbs, if I do 1 rep of 300 for 5 seconds, is that less intense than 2 reps of 250 (500 lbs) in 5 seconds?
    I have been taught to hold the heaviest weight I can possibly move for a 5 second hold, so am I cheating myself on intensity? Or am I applying the formula incorrectly.

  4. Thanks for the kind words, Tom.

  5. Hi Rob. Good question. The 300 for 5 seconds wins over 250 twice in the same time. In the second case you not only lift less on the bar, you get a quick rest between reps. On the first lift you hoist more and never rest.

  6. Michael at #

    Pete,
    I thank you. At 57 years old your system is my savior! as a lazy man, I love the secret that rest is the key! 🙂

  7. Frank at #

    Hey Pete,
    Why do they insist on trying to prove dumb theories! Ask those same people if they would rather have the strength and muscle size to be able to lift 1 lb. 500 times or 500 hundred lbs. 1 time? I don’t care how long it took to do either, I know what my answer would be!

  8. Dr. Daniel C. Kelso at #

    Top of the morning to you, my friend. I see all goes well with the new approach, and I like the collaborative addition of Greg. I think you’ll find that you’ll grow as much as your clients/audience will benefit from a rational approach to strength training. Although it’s akin to rolling a boulder up a mountain, once “they get it” I know you’ll finally realize some long sought gratification. Once again, keep the faith! Dan

  9. Jamin B. at #

    Hi Pete,
    I feel your pain. Maybe these instances are the times where we should keep it light instead of heavy. It’s always been a minority who consciously chooses to use logic and reason instead of going with the rest of the herd.

    Thank you for being an agent for change. What you do is affecting many people for the better and is giving them much needed rest from overtraining, and for some a chance to have sustainable progress for the first time.

    Knowledge is not always wisdom. Being busy does not equal importance. Activity is not necessarily progress. Stupidity is not knowing the diffierence.

    (On another note: I wish to actively promote Stratic Contraction Training in my local community. In what ways would you prefer that to be done, or not done. I’m thinking of holding informational evenings at local gyms, and a few other promotional activities with a view to doing personal training. I have an XF-7000 and will be coaching clients how to train with it, with a view to opening a private studio focused on SCT with newer machines as they are developed. I’m sure I am not the first to attempt this, so do you have any specific suggestions.)

    Peace Out,
    Jamin

  10. Doctor Dan! Great to see you on the blog. I could use your help on here rolling that boulder. And I know people would benefit from hearing your inputs on SCT.

  11. Will at #

    That facebook mentality is ALL OVER. Believe me. You know what they say: common sense is the least common of the senses.

  12. Hi Jamin! Thanks very much for the kind words. (Shoot me an e-mail about the second item.)

  13. charlie sanders at #

    “Strength = ability to exert force usually in a short duration or singular instance. 369×5 most closely represents that.” this guy was on it with the info given and then it seems there was some influence for the guy who finished with… “speed of movement and the resulting duration of the set, turnaround performance, etc.”

    the speed thing is funny…so glad i got to unload all this on a new guy at the office the other day…he was interested since he just knew that messed up his back doing lateral delt raises…

  14. charlie sanders at #

    why not add 10% and attempt it that very workout? i find that i am stronger in some lifts on even up to the 4th attempt.

  15. charlie sanders at #

    how about common sense is the least sensible and common?

  16. charlie sanders at #

    that is greatly funny and true even at 37

  17. charlie sanders at #

    “3 different lifters, bench press in 3 different rep ranges. 369×5, 334×9, 341×8.
    Which performance do you consider the strongest and why?”
    my goodness, i hope this person is never gonna try a real research trial….how does the 3 rep ranges fit in here? or is the data for 3 ranges other than 3 people? i guess it depends how tall i am, 6′ 6″ so i win right?

    it turns out the short guy did 369reps of 5lbs right, oh its 369lbs 5 times and he only weighs 285lb at 5’7″ if rep speed, range and duration are constants i suppose this guy is most impressive to me…really this whole thing is pointless is the point.

  18. sadie at #

    Just want to say thanks Pete I’m 5’5″ 125lbs in 2 sessions I have bumped my leg press from 285 to 605 ha the looks I get although the guys keep making comments that I shouldn’t lift that much.
    Anyway thanks again from a 30 something mom of 3.

  19. Lucas at #

    I hear you brother! Yes, it really is sad. It’s a cult of dogmatic delusion, going round and round… the same old wives tales, re-hashed and re-cycled, and somehow given new life, heheh. Pete, you’d better stay away from my gym… I’ve had some silly discussions with various kindly/condescending ‘experts’ (much bigger than me, of course—that’s why they’re experts), regarding the enormous CHEATING that I indulge in, when it comes to the lat machine, deadlifts and shrugs. Yes, you guessed it… I’m HOOKED on ‘cheating’ at those exercises, so to speak. 😉 Lucky for my sanity, that I prefer to train either very early or very late, in an empty gym. Keep up the good fight, Pete.

  20. MikeW at #

    I certainly agree that the “facebook mentality” is everywhere, Will. We have to be careful with the concept of “common sense,” though, because “commons sense” can be dead wrong. It was “common sense” for most of humanity’s history that the Earth was the center of the cosmos, thus the Sun, all the planets and stars revolved around it. I could cite many other examples, including some contemporary ones that would throw this blog into turmoil and take us way off topic.

    The point is, Pete’s system isn’t just a matter of opinion. It is testable. Anyone with the ability to follow clear, simple instructions and with access to a power rack or equivalent can prove or disprove it for him/herself. Either the system works or it doesn’t and you have the numbers to show whether or not it is working.

    That human beings are not truly conscious — that is, are operating under a form social hypnotic suggestion completely absent the objective and rational thought they habitually ascribe to themselves except for perhaps 1% of their time on this Earth — is an opinion I happen to hold and that observation seems to bare out. 🙂

  21. Brian at #

    I have a headache reading this entry Pete! I am sure you did too with that type of discussions going on. Recently, my chiropractor and I almost went a few rounds when I began explaining SCT and the techniques. He is really, really old school. 3-5 sets of 10, work the muscle from every angle known to man, shock sets, drop sets etc. Anyway, he has a gym in his practice with a smith machine. One day the whole concept got the best of him and he did a 5 second bench press hold. He was surprised at what he could hold for the 5 seconds (almost 50% more). In addition, he was actually a bit sore the next day. I have encouraged him to go on the site and purchase the programs so he has them a his fingertips and can learn ALL the concepts. Even with his success at his first static bench, he has been VERY resistant at ANY of these concepts, even recovery time. We are looking at many many years of gym myths and “principles” that were invented by so call experts but never measured. It is going to take some time get these folks to wrap their minds around SCT and the concepts.

  22. Ignacio Rubio-Landaluce at #

    Howdy from Spain.

    Pete, I feel your pain too, only twice, ’cause I have lived in the UK and live now in Spain, so I used to hear things like that in english and I hear them in spanish now! 🙂

  23. Way to go, Sadie!

  24. I think people on horses used to say using cars was ‘cheating’ too.

  25. Well said, Mike.

  26. charlie sanders at #

    they can’t have you lifting more than they do now can they?

  27. charlie sanders at #

    just wear earphones and you will be left alone mostly

  28. Haha! Bilingual B.S. My sympathies, hermano.

  29. charlie sanders at #

    yah, what he said

  30. Monico at #

    Pete, I don’t know how you do it. My head would explode. That’s why I go workout when the gym is empty. I tryed explaining it to my meathead brother-in-law and he laughed. I haven’t mentioned it again. One day he is going to notice the changes and ask. At that point I’ll tell him where he can stick it! I’ve been doing SCT for a little over a year now and the results have been awesome! Your efforts will change the way people lift weights, I’m sure of it.

  31. Nick at #

    I needed a good laugh today, and you provided it with that post. The 100m example was priceless! You influenced my workouts (and success) starting in 1993 with Power Factor Training, and the evolution to Static Contraction training. At 58, the joints are still in great shape, and the youngsters used to shoot surreptitious glances at the weird old guy doing the weird workouts, but they knew something was working when I was using 495 lbs as warm-ups for the bench. It’s much nicer now at home with my own SCT machine, and thanks for that, too.

    All the best to you, and keep that great sense of humor in your posts!

    Nick

  32. tony at #

    Hi Pete
    Great post.
    Has anyone ever been told by the gym staff/owner that they are not allowed to use sct?
    Just out of curiousity whats the most weight anyone has ever lifted on a sct bench press that you know of Pete?
    How long did it take you to reach your maximum on most of the excersises to the point where you just had to aim to maintain the level you had reached.
    Thanks
    Tony

  33. Roy Pitta at #

    This is why I like going to the gym after 1AM. If I go before that, I have all these younger guys doing multiple sets of high reps (at different speeds, the only bit of individuality any of them shows). When I first joined the gym almost 3 years ago, I used to go about midnight, a couple of times a week; but there was this one guy who kept telling me I was doing “it” wrong, that I needed to do full-range lifting or else my muscles would get too tight…I tried explaining the concepts of SCT and PFT, but my words fell on unwilling ears.
    The guy was somewhere in his 40s. I am about t turn 60.
    I have been working out using a combination of PFT AND SCT. I have experimented on my own and have decided I have to do SCT FIRST, then do reps for PFT sets for the muscle pup which also brings about more muscle growth because it flushes the muscle (I know the SCT holds are what are really strengthening me, though).

    I do have a problem doing the leg press machine, though; last time out (last month) I put 1430 lbs up, for a full 50 seconds; I followed that within thirty seconds with a set of 70 reps, also in the strongest range. I have at times done that weight for 100 reps and then 50 or more reps for a second set; but I had not done my legs in about 3 months, and I was very tired – it was about 2 AM that day, and I’d been up since 8 AM, so I was a bit tired and lazy.

    Last year two of my son’s friends did not believe me when I told them how much weight I was putting up on the leg press; both lift, and one is a former wrestler and lifelong lifter, in great shape. So the next time I went to the gym I taped myself on the leg press, doing somewhere over 1200 lbs that time for several sets as well as for a loooong hold. And the video clearly shows a white-haired, middle-aged man with a helluva big belly doing this, at the age of 59! And I had not been weightlifting regularly for close to 2 decades.
    Like Doubting Thomas, they believed me after seeing the video.

    I want to Thank You for giving me a way to work out very little yet make more strength gains than I could have in years of using the old traditional way, as I used to 20 years ago! I started out 3 or 4 years ago using the PFT in a cramped apartment with limited weights, then at work using metal carts; but after I joined the gym (a block from my studio apartment) I was able to see not just an increase in strength, but also in muscle size and tone.

    By the way, your PRINCIPLES work even if the resistance is not from weights or machines. Cables, for example, until such time as 5 springs become too little resistance; and also on my old original Bullworker (which I’ve had for about 20 years).

    Again, Than You for giving me the Key to Youth and Good Health in what for far too many are waning years.

  34. Rumpel stiltz kinn at #

    Pete. i am 2 foot 3 inches tall and i can run 100 meters in 15 seconds. Usuan Bolt is over 6 feet tall and can only manage it in 9 secs therefore i would say that i am the fastest shortass on the planet- no arguement!!

  35. Maybe you should consider the Decathlon in the Shortass Olympics.

  36. I’ll let others answer about their record weights. I reached a strength limit I was satisfied with in less than one year. I did that 1,000 lb shrug I wrote about and a 900 lb pulldown at that time. I won’t do another 1/2 ton shrug, it hurts in a way that is hard to describe. It’s not acute pain that would signal you to stop. It’s something you feel from your shoulders to the soles of your feet, like a full-body crushing sensation. My feet hurt the worst. I just don’t need traps that are stronger than that or even that strong. There are many, many ways I need to improve myself, physically and intellectually, that my time would be better spent on than getting beyond the point where my traps can lift a 1/2 ton. Haha.

  37. Thanks for the kind words, Roy. (“…the Key to Youth and Good Health” maybe I should put that in my logo! Haha.) The bullworker was a very good, simple device. It’s main limitation was the low resistance.

  38. Stevie at #

    HAHAHA this article is brilliant, some of the replys you got on that forum have me giggling. Some people just don’t want to listen.

    And i can just imagine you sitting yelling at the tv HAHAHA. I do the same thing and my girlfriend is always telling me to “shut up”.

    I am fortunate enough to have a SCT Machine and i was thinking about putting an ad in the paper for test subjects to conduct my own test using SCT. I was wondering if you could give me any advice on how to go about it. Would i need to get my clients to sign contracts so i’m legally coverd? Do they all need to get medicals to make sure they are fit enough for the workouts? And how much would it cost to set up the tests?

    Id appreciate ur opinion

    Thanks

  39. Thanks, Stevie. Shoot me an e-mail about testing people.

  40. Christian at #

    PETE, I HAVE A QUESTION, SLIGHTLY ON THE DUMB SIDE, BUT I WAS ALWAYS TOLD: IF YOU DON’T KNOW SOMETHING AND HAVE A QUESTION, NO QUESTION IS DUMB, SO HERE IT GOES… I DO SCT TRAINING ONLY. TO BE HONEST, I MISS THE PUMP. I DO NOT KNOW A LOT ABOUT PFT, BUT I GET THE IDEA THAT IT INVOLVES PERFORMING REPS IN YOUR MOST POWERFUL RANGE (LIKE SCT) WITH A LITTLE MATH INVOLVING THE TIME UNDER TENSION. IS (PFT VS. SCT) ONE BETTER THAN THE OTHER OR ARE THEY JUST DIFFERENT. DOES ONE HAVE AN ADVANTAGE OVER THE OTHER, EG. SCT PROVIDES BETTER STRENGTH GAINS WHILE PFT HAS IT OWN ADVANTAGES. BASICALLY, I WOULD LIKE TO KNOW THE DIFFERENCE BETWEEN THE TWO AND THE ADVANTAGES EACH ONE HAS OVER THE OTHER, IF ANY. PERHAPS INCORPORATING BOTH INTO MY TRAINING PROGRAM WOULD BE THE BEST SOLUTION? ANY INSIGHT YOU COULD OFFER TO STRAIGHTEN ME OUT ON THE PROS AND CONS OF EACH WOULD BE GREATLY APPRECIATED!!! KEEP UP THE GOOD WORK ON SPREADING THE NEWS OF THE “REAL” WAY TO TRAIN – SCIENTIFICALLY. SINCE I’M NOT SURE WHERE YOU’RE GOING TO POST THIS ANSWER (OR IF YOU EVEN WILL AT ALL), COULD I TROUBLE YOU TO SEND A REPLY TO MY EMAIL ADDRESS ABOVE? SORRY FOR THE BOTHER BUT I DON’T WANT TO MISS AN ANSWER AS IT’S VERY IMPORTANT TO ME! THANKS AGAIN!!!

  41. Anonymous at #

    Jamin I was just thinkin the same thing as I passed by a vacant office space that has plenty of room for a few smith racks, lat pulls and leg presses.

  42. First, your CAPS key is stuck. We have never run a test to see whether SCT or PF develops more muscle or faster muscle. We’ve never done that, frankly, because I don’t care what the answer is. Power Factor involves perhaps 500% more volume and I know you don’t get 500% (or maybe any) better results and since I’m preoccupied with Efficiency I know that SCT is a better system in terms of minimum wear & tear for excellent results.

    I recommend Power Factor as a ‘gateway drug’ to more efficient training and to measuring the intensity of every exercise. It’s an easier transition for people who like multiple reps and even multiple sets and think they can’t give that up cold turkey. Power Factor training works magnificently well. Once you really focus on your intensity you’ll look for more ways to increase it – that will take you to SCT.

    BTW, I never talk about “time under tension” because I don’t care about it – I care about intensity and I measure it. I can pick up a 1-lb dumbbell and spend 60 minutes time under tension on my biceps. It won’t do jack because the intensity is too low.

  43. Jim at #

    Pete,

    I love your logic ad scientific approach to strength gains. I maxed out the leg press machine by putting an additional 6 plates on top and got some seriously goofy looks from staff (and all) while doing the press. The time it takes to gather all the plates and put them away take WAY longer then the lift itself. I usually hold it and rep at my strongest range for a couple minutes (85-100 reps, the rest of the time its in a hold). Alas, I got caught up in my accomplishment…. now to the real question:

    What is your scientific thoughts on how to get a shredded physique while incorperating the SCT methods? I’m looking to get poolside ready for the summer.

  44. Thanks, Jim. Glad you’ve have great results. See this page’s comments for a lot of diet info: http://www.precisiontraining.com/what-is-your-diet/

  45. charlie sanders at #

    F=mXa or force equals mass times acceleration. jim that is awesome leg press…please let me give my 2 cents for you. it seems that you are doing very fast reps, probably like pete did in the car press video. if you slow those down they will be much much more intense and safe, also if you go a deeper and not as far up it will be more intense, like one inch toward the weaker range, ie. knees bent 20deg. vs. 10deg. it will probably look like 4 second reps with a total travel of 3inches or so. when you slow it down remember to breathe more that once per rep if necessary. hold a good posture with your head. and finally if you have too little room to come off the legpress catch hooks put a good soft 2 inch pad behind your pelvis to make your legs longer, it is best if you dont have to unhook the safety with this kind of weight. this may help get a deeper inroad stimulus and to use less weight to get the job done saving time and hassle and joints. lemme know what you think of it.

  46. charlie sanders at #

    i am 6’6″ and can run 100m in 11steps. i win

  47. Stevie at #

    Where can i find the link to e-mail you?

  48. On the ‘About’ page.

  49. Jim at #

    Thanks Charlie! I’ll definitely look to slow down the reps on my next leg press day. My concern is the placement of the soft pad behind my pelvis. What type of pad would you recommend I use? My legs are shorter then average (I’m 5’6′) and the safety catch is at the very top of my range. Which might be why I can hold such a high weight.

  50. George at #

    haha! this is great…Pete you know what they say….

    when you argue with an idiot, you get two….

    =) (i’ll leave it for everyone to fill in)

  51. Lol, I saw the same post and I also see you left out my comment that supports the (your) measurement of strength stance. As long as we’re using the general definition of strength, none of those other things matter.

  52. charlie sanders at #

    jim, how many inches can you lift it from the safety catch? sometimes there is a padded board that you can lie in the seat, otherwise i would start with a folded beach towel, about 2 inches thick by a square foot. test it with 25% wt. then 50% then 75% just to be sure it is comfy. who knows that 75% might be your new 100% or so. at these high numbers a little more angle on the joint is a much stronger load, you are taking the load out of the line of the bones and losing leverage quickly. keep us posted. funny cause i am 6’6″ and i did a decent range rep without unhooking the safety. be wary of doing these with one leg if you dare, the forces through the pelvis are much different than when balanced. i speak from painful experience on that.

  53. I second that. Be really careful with the one-leg leg presses.

  54. Jim Hardy at #

    Its about an inch and a half. The back of the seat can be adjusted to increase or decrease the angle of my body. Ill be a bit more aware next time.

  55. charlie sanders at #

    the angle of the chair seems to mainly change the stretch on the hamstrings, it might change some of the way the load is distributed between hams hips and quads. i think just make sure it is comfortable and keeps your pelvis against your pad. you may do well to have the pad there on some machines, i have seen leg presses that flex the lumbar which i do not like at all. so if you get another inch of range that is 2.5 inches. maybe doing 1 inch reps at the bottom will help. from the catch up one inch or so 4 second reps… i just thought of a $5 solution, the platform where your feet go. make a spacer that slides onto it bringing the thing closer to your legs. like a hook, umm. lemme see if i can find a similar item. and post link. here http://www.improvementscatalog.com/product/over-the-door-shoe-rack/ViewLarger.do
    this is just a pic of an over-the-door shoe rack, imagine the shoe part is a 1inch thick board and the door is the leg-press foot pad, maybe just a board and some bent hangers or whatever to attach it, bungee cords or velcro straps….and where thick soled boots…too. lol i think we just got you 3 inches at least…

  56. Check with a personal injury attorney first. Haha.

  57. charlie sanders at #

    oh come on pete, lol. compared to the other stuff in the gym a strapped on board and a towel is so benign. plus i am sure the gym rats will be quick to jump on you like they did when i came in with flip-flops.

  58. Phil at #

    Pete,

    I fear the choice for me is one-legged press or no leg work as I’ve failed to find a gym with a machine that can hold the weight that I can use with both legs.
    The machine I use is a 45 degree leg press that can only hold 600kgs which is nearly all the 25kg plates in the gym and that also leaves no space left on the pegs to put anymore weight on.
    Some time ago I had to go single leg and yesterday I used 400kgs for each single leg press.
    I desperately need a SCT machine of some sort and I’m impressed with the progress mentioned the other day.
    Any advice or recommendations as to a way forward is much appreciated.

    Thanks
    Phil

  59. Look at the tags in the left column and click ‘cheats’ to find an article about getting more from conventional machines.

  60. Phil at #

    Thanks Pete,

    I’ve read and taken notes!

    Phil

  61. Christian at #

    Thanks for the explanation on PFT vs. SCT. I did not realize you used PFT as a transitional move to SCT. That was very helpful and clears up a lot of questions I had regarding the two methods! I used “time under tension” in a very general way for lack of a better term. I was only implying that a calculation is involved in PFT that is not part of SCT. I own an SCT machine and I am very happy with the results, method of training and the entire concept in general. There is NO OTHER method of training that will give the results obtained with SCT – PERIOD!!!

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