9
One of the basic principles of strength training is that you must tear down muscle
in order to build it back up stronger than it was before. When a muscle contracts
during exercise, it lengthens or shortens. This is known as negative or positive
contractions. During the return to the starting point, the muscle is still contract-
ing, but it is now shortening. This phase is the positive contraction. It is during
the negative phase that it becomes much more effective to break down fiber,
while it is stretching and contracting. Most people rush through the negative to
focus on countless repetitions of the positive, missing out on the benefits of neg-
ative contraction.
The Torso Track 2, however, works on the principle of the “active negative,”
by making the first movement of the exercise the negative phase of muscle
contraction. That means you begin tearing down muscle fiber right away, and
then begin building it back up. The muscles involved in the initial active
negative during a Torso Track 2 workout are the upper, middle and lower
abs, the latissimus dorsi (lats), deltoids, and the lower trapezious (traps) and
triceps. By focusing on the negative contractions when you begin exercising
on the Torso Track 2, these muscle groups will respond almost immediately.
The Torso Track 2 is so versatile, it can help you attain higher levels in your ex-
ercise program to achieve even greater results. With Torso Track 2, you can per-
form reverse resistance exercises to further enhance your workout.
Reverse resistance training works in the following way. Once you have reached
the Advanced level of training as outlined in the chart on page 8, you will be ex-
ercising without the help of the tension cords and thus, the greatest amount
of resistance. The next step is to work your muscles just to the point of fatigue,
and then continue to workout with the aid of both tension cords to reduce the re-
sistance. Here’s an example of a workout using reverse resistance training:
1. Perform one set of as many repetitions as you can tolerate for 2 minutes using
0 tension cords.
2. Just before your muscles reach the point of fatigue, adjust the Torso Track 2
by adding 1 tension cord and go for another 2 minute set.
3. Again, just before your muscles reach the point of fatigue, add another
tension cord and workout for 2 more minutes.
Remember, each time you add a tension cord, you are reducing the amount of
resistance and therefore making it easier to workout. You’ll continue to build
muscle strength.
MUSCLE STRENGTHENING THROUGH POSITIVE
& NEGATIVE CONTRACTIONS
REVERSE RESISTANCE TRAINING
8
Your unit has been designed to give you one of the most complete abdominal
workouts that you can get from one machine. You can tone your upper torso
muscles to be in the best shape ever. You can workout on the Torso Track 2
based on your own personal schedule, whether that means exercising in the
morning, evening or splitting your workout between those times. In any case,
we recommend the following training sessions so that you can quickly and effec-
tively achieve your desired results.
EXERCISES FOR THE TORSO TRACK 2
SETS
REPS
DAYS
# OF TENSION CORDS
3
15
3 days per week
2
3
15
3 days per week
increasing to 5 days
as muscle strength increases
1
3
1
15
3 days per week
increasing to 5 days
as muscle strength increases
3 days per week
increasing to 5 days
as muscle strength increases
0
Ultimate Goal!
BE GINNING
TRAINING
INTE RMEDIATE
ADVANCED
EXPE RT REVERSE
RE S I S TANCE
set
with
each
change
of
tension
cords
As many
as tolerated,
just to the
point of
fatigue
begin with: 0
then: 1
end with: 2
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