14
“Lift” Variations
Leg Press variations:
• You can set the height of your feet.
• You can increase or decrease the amount of leg compression.
• You can change the number of open dampers to alter the speed at which your force
is applied.
Seated Bench Press variations:
• You can set the height of the bar.
• You can use a wide hand grip, or grip the bar with hands closer together.
• You can grasp the bar with palms down or palms up.
• You can change the number of open dampers to alter the speed at which your force
is applied.
Seated Bench Pull variations:
• You can set the height of the handles.
• You can rotate the handles to allow you to pull palms facing down, up, or inward.
• You can change the number of open dampers to alter the speed at which your force
is applied.
IMPORTANT: Because of the many variations possible, it is extremely important that you main-
tain consistency in your settings if you wish to monitor your results. For example, a decrease in leg
compression on the Leg Press will always result in higher scores. Therefore, if you want to be able
to measure true improvement in your leg strength, you need to maintain the same degree of
compression every time you do the Leg Press. (Compression refers to the amount of bend in your
knees when you start the press. The lower the number on the compression scale the greater your
leg compression.)
It is also important to keep consistency in your lifting protocol. For optimal comparability, you
should choose a protocol and stick with it, until you consciously decide to make a change. For
example, a common protocol for strength improvement is three sets of eight repetitions.
Log pages are provided on pages 16 and 17 in this manual which will prompt you to record the
important variables to ensure that you are being consistent with your lifts.
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