Exercise Q&A’s by strength coach Chad Waterbury

I have heard that leg extensions are damaging to the knees. Could you explain the reason(s) for that? Thanks, Nathan

“Damaging” is a vague term. Strength training is “damaging” to the muscles, but with proper planning and rest, the body overcomes the “damages” and becomes bigger and stronger. The real question is, how damaging are knee extensions and is there a better alternative? Leg Extensions cause a shearing force at the kneecap. Basically, “shearing” is a force that is parallel to the contacting surfaces that could degrade the cartilage and protective tissues inside the knee structure. Regardless of this fact, I’m not a big fan of knee extensions because they are so “non-functional” in the real world. How often are you extending the lower leg while the hip joint is fixed? I know many “bone-head” physical therapists who still prescribe them for knee rehabilitation. If they only knew! Granted, there may be a “neurological issue” which would necessitate contraction of only the quads to retrain the nervous system. But this is obviously a rare situation. Given all the possible variations of step-ups, split squats, one-legged squats and full squats, I see no reason to perform leg extensions.

Can you please explain what is meant by reps being performed in a 4010 tempo or something similar? Thanks, Kevin

4010 denotes a four number sequence which relates to four different phases of the lift. The first number represents the time in seconds to lower the load (eccentric), the second number is a hold in the stretched position, the third number is the lifting (concentric) phase, and the fourth number is a hold in the top position. Therefore, your 4010 example would denote a 4s eccentric, no pause, a 1s concentric and no pause at the top.

Are there any supplemental exercises I can perform to increase the strength in the final portion of the chinning movement, from chin to upper chest? Thanks for your suggestion(s) Nick

Nick, you should perform upper range partial chin-ups first in your workout. In other words, start at the top of the chin-up and lower yourself until your elbow joint is 90 degrees before returning to top position. This technique will overload the upper range before performing your full-range movements. Here is the routine:

The first number represents the eccentric (lowering) phase, the second number is a pause in the stretch position, the third number is the concentric (lifting) phase, the fourth number is a pause in the shortened position.

Perform this routine first in your workout since your energy levels and concentration will be highest. Repeat routine after 5 days of rest if all the soreness has diminished. Perform this routine 6 times before returning to full-range chin-ups.

Whenever I perform hip extension movements such as Romanian Dead Lifts or Good mornings I experience incredible DOMS in the following days in my hamstrings. This usually happens when using reps of 5 or less as higher volume and lower intensities do not cause the same problem. The soreness sometimes lasts up to 7 days and may be caused by performing as few as 3-4 sets. Other muscle groups don’t experience the same thing. Could this be a result or a preponderance of one type of fiber type in the hams compared to a more even mixture in other bodyparts?

Good question, let me address the last part first. The hamstring musculature is predominately Type II fast-twitch (i.e., white) fiber dominate. Therefore, it would make sense that your soreness is greater in the hamstrings than other muscle groups which may have a greater percentage of Type I slow-twitch (i.e., red) fibers in your body. Anecdotal evidence seems to support a greater potential for soreness in muscle groups which have more explosive strength capabilities such as the Type II fast-twitch fibers. Why more soreness in the Type II fibers? Because they have the lowest blood supply.

Your soreness can be reduced by performing the following guidelines: 24-48 hours after your hamstring workout, perform the same movement for 2 sets of 25 repetitions. Choose a load that is easy for you to perform the 25 repetitions as you don’t want any excess overload; only increased blood flow. This is an excellent technique that will flood the muscles with blood thus allowing for increased nutrient transfer and recovery.

What is your stance on the bench press as a functional exercise for athletes? I was surprised to learn that Al Vermeil doesn’t prescribe the bench press because it is “non-functional”. What is your opinion? Thanks, Justin

Personally, I’m not a big fan of the bench press. I think it is the most overrated and over-performed exercise in North America. Why do people perform it so much? Simple, because it is the upper body exercise that allows for the greatest load. Since lifters tend to be infatuated with load, it is often the choice of movements. I agree with Al, it is non-functional for most athletes. Try to think of a sport that requires you to lie on your back and press something off your chest. Still thinking? OK, maybe a grappler who is lying on his back with someone on top, but that is about it! The overhead press is a much more effective and functional upper body pushing movement. It requires abdominal, back and upper body strength whereas the bench press basically challenges the anterior deltoid and triceps. If your goal is real, functional strength, ditch the bench press for a few months and focus on overhead presses and full-range dips.

Hi Coach! What do you think of dumbbell farmers walk as a form of GPP? Perhaps walking uphill or on stairs? Thanks, Richard.

I think they are outstanding. GPP (General Physical Preparation) is becoming a “buzz term” thanks to the increasing popularity of Louie Simmons and Dave Tate. Experts such as Mel Siff have been extolling the benefits for quite some time but since he doesn’t write for any of the “grocery store crap magazines” most people aren’t familiar with it. Basically, GPP is a term used to describe total body conditioning. Exercises such as the farmer’s walk (i.e., holding a heavy object in each hand and walking for a prescribed distance) and sled dragging are excellent ways to increase GPP. Your heart will really be pumpin’ if you haven’t tried these before. I recommend you perform them at the end of your workout or on “off” days in order to help with recovery. Initially, I would recommend you use level ground and focus on increasing your load whenever possible. Save the uphill and stair climbs for a few months.

Is there a difference in doing floor presses, compared to inertia presses (close grip) off of a pin in the recruitment of triceps? Thanks, Jimmy

Jimmy, I think there is a difference, albeit minimal. Floor presses limit the range of motion of the humerus to the actual floor. Pin presses allow for a slight “running start” with the upper arm before applying force to the bar. Also, floor presses make you hold the load when the triceps are resting, pin presses don’t. These facts alone make me prescribe both variations instead of assuming they are the same.

I’m having a problem with my full squat. I believe I have good form, but it begins to deteriorate toward the end of a heavy set, as I have to bend forward struggling to complete the set. Can you tell me why this happens and what corrective measures I can take to correct this problem? Also, what is the most cardio one should do while trying to gain size and strength, or, is it possible to eliminate the need for cardio by adjusting my diet? Thanks, Kris

The “bend forward” you are referring to could be caused by many problems such as: inadequate abdominal, gluteal, hamstring, low back or spinal erector strength. Therefore, I can’t prescribe a “fix” because I don’t know anything about your previous routine. My advice is to stop squatting for a few weeks and focus your efforts on good mornings, glute/ham raises and heavy abdominal strength. Refer to my article “Squatting out of the Hole” on my website chadwaterbury.com for guidelines.

If your goal is size/strength your cardio should be as close to nil as possible. I assume the cardio you are referring to is exercises such as treadmills, stationary bikes, stair climbers, etc. You know, all that health club crap that eats away muscle. First ask yourself why you are performing cardio work. If it is for cardiovascular benefits and increased recovery I recommend ditching the treadmills and exercise bikes and adding some GPP work such as light sled dragging and wheelbarrow and farmer’s walks. The cardiovascular and recovery benefits will surprise you. If you are performing cardio for fat loss, you should re-examine your diet and focus on green vegetables, plenty of high-quality protein and healthy fats such as fish/flaxseed oils. Refer to Dr. Serrano’s articles for guidelines.

Chad Waterbury is a strength and conditioning coach with Bachelor of Science degrees in Human Biology and Physical Science. He operates his company Chad Waterbury Strength & Conditioning in Santa Monica, CA where his clientele ranges from athletes and members of military special force units to non-athletes seeking exceptional performance and development. He has numerous articles published in such online journals such as Testosterone and the American Journal of Exercise. You can visit his website at chadwaterbury.com.

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