Cherish the Friend Who Helps You Load Weights in the Gym
In fitness, a coach’s secret weapon is their ability to help clients maximize training gains and muscle growth in the shortest time. This is their ‘assistance,’ and coaches’ assistance is anything but ordinary. On the surface, coaches might just help clients ‘assist’ with pull-ups, lift weights during bench presses, or even ‘fake’ holding onto barbells during squats… but behind this, lies a secret: ‘reverse training.’
Of course, experienced training friends can also let them complete reverse training. Let’s take a look at the story behind this training.
For almost all basic human movements, they can be divided into three stages:
- Concentric training (inward stage)
- Reverse training (outward stage)
- Static stage (equimolar contraction)
From one perspective, the static stage is the ‘strongest’ of the three stages, because it lasts the longest. Hanging motionless on a balance beam for several minutes to half an hour, but it has consumed a huge amount of muscle force in the background.
During the barbell lift stage, the static stage usually refers to the top of the lift stage.
Surprisingly, the concentric stage is the ‘weakest’ of the three stages. During dynamic training, trainers will reach failure and exhaustion at the fastest speed. In the pull-up, the upward part, through the strength of the shoulders and arms, is the concentric phase.
In the barbell, the process of lifting the barbell from the ground to the fully standing position is the concentric phase.
It’s a surprise that reverse training can bring more muscle soreness, because the muscles are tense for a longer time. For some tendonitis patients, using reverse training will allow them not to give up on exercise, maximize the enjoyment of strength training, and this is an excellent tool to improve the activity level and strength level of the elderly (over 60 years old).
Of course, reverse training also has its requirements, isolated training is more suitable for reverse training than compound movements like squats or deadlifts, because they involve multiple muscles and joints and cannot be executed at a slower speed. But you can use a broken-down action to deal with related muscle groups.
- In strength training, paying attention to reverse training can better improve the sense of movement. Many people advocate ‘slowing down,’ but in the concentric stage, people cannot slow down, because the strength of muscle contraction is less than the strength of muscle lengthening. This can be experienced in pull-ups: people cannot slowly pull up, but they can fully relax downward.
- At the same time, it is more important that reverse training can fully activate mTOR, thus increasing muscle synthesis.
In reality, most fitness gym trainers rarely use reverse training, as mentioned earlier, you must have concentric training and static stage (or peak contraction) to reach reverse training. Perhaps this is due to a lack of experience or knowledge, or because no one assists.
Well, finally let's reveal the answer at the beginning of the article—providing good assistance is the main reason why each private lesson costs several hundred dollars.
If you don’t hire a coach, next time you go to the gym, remember to ask your friend to help you lift the barbell and try reverse training.
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