Resistance exercise method and system

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.

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.   
   
   
       2 . The method of  claim 1 , wherein the movement is at a rate of less than about thirty degrees per second. 
   
   
       3 . The method of  claim 1 , further comprising:
 performing the regimen of exercise sets with substantially little rest between each exercise set.   
   
   
       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. 
   
   
       5 . A method for exercising, comprising:
 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.   
   
   
       6 . The method of  claim 5 , further comprising performing the regimen of exercise sets with substantially little rest between each exercise set. 
   
   
       7 . A system for exercising comprising:
 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.   
   
   
       8 . The system of  claim 7 , wherein the means for coaching or monitoring is an electronic monitor for monitoring the rate of the exercise movements by the exerciser and for providing an indication to the exerciser that each of the one or more sets of exercise movements are performed substantially to a point of momentary failure. 
   
   
       9 . A system for exercising, comprising:
 an inclined bench to provide an exercise resistance for an exerciser using the bench; and   a set of instructions for communication to the exerciser prior to and/or during use of the inclined bench, wherein the set of instructions comprises instructions to implement the method of exercising of  claim 1 .   
   
   
       10 . The system of  claim 9 , wherein the set of instructions is communicated to the user solely during or before use of the inclined bench. 
   
   
       11 . The system of  claim 9 , further comprising a force monitor connected to the user to determine when the point of momentary failure is substantially reached. 
   
   
       12 . A method for exercising, comprising:
 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.   
   
   
       13 . The method of  claim 12 , wherein the point at which the exerciser is no longer able to work a muscle is reached in 40 seconds to 2 minutes under exercise load for each of the exercise sets. 
   
   
       14 . The method of  claim 12 , wherein the point at which the exerciser is no longer able to work a muscle is reached in 40 to 120 seconds under exercise load for each of the exercise sets. 
   
   
       15 . The method of  claim 12 , wherein the sequence is in the order of hips, legs, back, chest, shoulders, and arms. 
   
   
       16 . The method of  claim 12 , wherein the movement is at a rate of less than about thirty degrees per second per movement. 
   
   
       17 . The method of  claim 12 , further comprising providing exercise feedback to an exerciser while performing the regimen of exercise sets. 
   
   
       18 . The method of  claim 12 , further comprising monitoring an exerciser's progress while performing the regimen of exercise sets. 
   
   
       19 . The method of  claim 12 , wherein the point at which the exerciser is no longer able to work a muscle corresponds to a threshold level of metabolite build-up correlated as the trigger point for a cascading of positive metabolic events. 
   
   
       20 . The method of  claim 12  wherein the movement is at a rate of less than about thirty degrees per second and the point at which the exerciser is no longer able to work a muscle is reached in about 40 seconds to 2 minutes under exercise load for each of the exercise sets.