Accentuating The Negative
by Maribeth Salge

This fall, I'm reverting to my childhood and doing something different-fitness-wise, that is. I've been feeling a little stale with my training and have gotten into a rut with my same old workouts. Even though I know better and preach variety-training programs have to be rotated, tweaked and critiqued if they are to produce optimal results-I've found myself falling into the trap of "going through the motions."

Fortunately, I've recently had the opportunity to try out a new line of resistance training equipment. Designed and developed by orthopaedic surgeon and former collegiate power lifter, Michael MacMillan, MD, of Jewett Orthopaedic Clinic in Orlando, the Max Out strength training system is different than anything I've ever experienced.

Unlike most resistance training techniques, Dr. MacMillan's training style, known as force specific exercise, emphasizes the application of progressive overload to both the concentric (positive) and eccentric (aka negative) phases of the lift, rather than applying overload to the concentric phase only. Since muscles are about 120-150% stronger eccentrically than concentrically, one of the drawbacks of traditional resistance training using free weights and most plate or selectorized equipment has been that maximal overload can only be achieved in the concentric range of motion. The weight that will provide a significant challenge for the lifter during the concentric or positive phase of the exercise will come nowhere near optimally challenging the muscle during the eccentric or negative phase of the exercise. The Max Out Strength System, however, utilizes a motor and counter weights to provide maximal overload in both the concentric and eccentric (positive and negative) phases of a lift, giving the user a workout that screams intensity.

Muscles respond to appropriate levels of mechanical stress or progressive overload by becoming stronger. They do this through a process that entails inflicting small tears or separations between the muscle fibers called microtrauma-it is microtrauma that results in muscle soreness following a hard workout. The body then responds to this microtrauma by depositing more contractile protein to fill in the areas of separation. While both concentric and eccentric phases of an exercises subject the muscle to stress, it is during the eccentric phase that the greatest degree of microtrauma, or fiber separation occurs. The problem with the usual training model is that while the muscle may be optimally stressed during the concentric or lifting phase, this level of resistance is nowhere near the peak strength of the eccentric or lowering phase. Without a heavy enough load applied during the eccentric portion of the exercise, the separation or microtrauma won't occur to a significant enough degree to result in optimal muscle size or strength gain.

The Max Out equipment addresses this problem by providing a system that allows the lifter to challenge him/herself during both phases of the exercise. The counter weight stack and motor will provide assistance during the concentric or positive phase, then will increase the load during the eccentric or negative phase of the lift. Additionally, the Max Out equipment can also decrease the resistance on the concentric phase of the lift during a set, which allows the user to continue to work past what would be the burnout or failure point with most resistance training exercises. This extra eccentric/negative work results in major increases in strength, size and power and decreases in injuries.

My husband, Jan (also a PT, ATC, CSCS, and certified personal trainer) and I were so impressed with Force Specific Exercise, we became certified Force Specific Strength Specialists and will be making weekly treks to Dr. MacMillan's Strength Studio in Winter Park to train ourselves and clients.

In the meantime, happy training!

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