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 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.   
   
   
       2 . The system of  claim 1 , 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. 
   
   
       3 . 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 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.   
   
   
       4 . The system of  claim 3 , wherein the set of instructions is communicated to the user solely during or before use of the inclined bench. 
   
   
       5 . The system of  claim 3 , further comprising a force monitor connected to the user to determine when the point of momentary failure is substantially reached.