Training System

The effectiveness of strength training depends not only on the training equipment, but also on how the exercises are performed and on the training method used. MedX recommends the following guidelines for controlled strength training:

Training Frequency

Single-set training can keep the training volume per session low. Training frequency and recovery time should be adjusted to the training goal, individual capacity and progress. Compared with programmes using multiple working sets, single-set training may require less time per session.

Speed of Movement

Very controlled and slow movements are performed. Each complete repetition lasts about 7-20 seconds.

Why? The slow speed supports the isolated movement and allows the target muscles to properly achieve the intense feeling of momentary muscular failure.
The trainee is actually able to feel the muscle being used. Controlled movement reduces acceleration peaks and makes it easier to perform the exercise evenly throughout the intended range of motion.

Training Time per Machine (Time under load)

A loading duration of approximately 45 to 150 seconds can serve as a practical guideline for planning the training. The appropriate range depends, among other factors, on resistance, execution, training goal and individual capacity.

Termination Criteria for the Training

By complete exhausting the target muscle group, the maximum tension level is achieved by the muscles. Therefore, an isolated movement of the muscles is no longer possible.

Why? The momentary muscular failure causes a growth stimulus in all muscle fiber types. Medical and anatomical anomalies should be determined on a case by case basis.

Range of Motion

Training through an individually appropriate range of motion can help develop strength and movement control throughout that range. Medical or anatomical limitations must be taken into account.

Increasing Resistance

The optimum resistance for muscles is a combination of stress duration and tension level. The goal time should be between 45 and 150 seconds. If the trainee can achieve this goal time with the current resistance, a higher weight is chosen for the next training session. The strength training machine used must have a fine gradation of weights in order to be productive.

Why? If fine adjustment is not available, a progressive increase of the resistance is limited. A new training stimulus would be difficult or impossible to achieve.