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Selectorized Strength Training

Selectorized weight stack machines offer a highly-effective and time-efficient workout that fits a busy schedule. Advantages are, supportive structure, the biomechanically correct movement patterns, the ease of adjusting resistance workloads, and the advantage of focusing on muscle force production rather than concentrating on balance, control and positioning factors.

Use of Selectorized Strength Machines:

On rotary movement selectorized machines (e.g., leg extension, arm curl, lateral raise) the key point is aligning the joint axis of rotation (e.g., knee, elbow, and shoulder) with the machine axis of rotation.

On linear movement selectorized machines (e.g., leg press, chest press, and compound row) the key point is adjusting the seats for an appropriate range of pain-free movement in the target joints/muscles.

Select a resistance that can be performed between 8 and 12 repetitions (equivalent to 70 to 80 percent of maximum resistance).

When 12 repetitions can be completed in good form, the resistance should be increased by approximately 5 percent.

Control each repetition carefully, taking about 2 seconds for the weaker concentric muscle actions (lifting movements), and about 4 seconds for the stronger eccentric muscle actions (lowering movements).

Benefits of Selectorized Strength Machines:

The major benefit of selectorized weight stack machines is exercise efficiency, it takes less time to set the desired training resistance.

Properly designed weight stack machine employs mechanical technology that automatically adjusts the resistance force to match the changing muscle force throughout the joint range of movement (typically a cam or 4-bar linkage mechanism).

Each repetition is uniformly challenged from start to finish, thereby rendering one set of 8 to 12 reps a highly effective strength-building stimulus.

Vertical weight stack always travels directly in line with the force of gravity, rather than through several oblique movement angles.

Can target specific muscle groups that are almost impossible to isolate using free-weights (e.g., quadriceps, hamstrings, hip abductors, and hip adductors).