Hello All:

My anme is Steve andf I just joined this group a few days ago. I have
been doing SCT for around a year now (in addition to lifting full
range for like 10 years.

Some of my stats are:

static leg press (explosive fitness machine)  2855 (up to 3 weeks of
rest)

static deadlift/shrug   (free weight)   1050/6 sec
static chin              (free weight)   bw+250  5 sec
static dip               (free weight)    bw+320  7 sec
static neck harness       (free weight)   140 10 sec

I am mactually just doing the above exercices like every three weeks.
I am switching my upper body moves over to the explosive fitness
upper body machine (which I just put together). Does anyone have any
idea/suggestions on how to approach the exercises on the machine
versus the free weights that I used before?

BTW:  I am like 225 lbs at 5'9'' at like 13% bf. I would like to add
more mass, then cut my BF down below 10%. I hope everyone's training
is going well. Please feel free to asdk me any questions (I do have
some "time in the static training trenches" so to speak.

SG

Hi, everyone.  I'm interested in adding the Decline Bench Press to
my routine in place of the Flat Bench Press.  Unfortunately, as was
previously discussed, the new style bench only allows one to perform
the Flat Bench Press.  I was considering asking Tony (Reno) to trade
my bench for the old style bench or even buying a bench with the
decline option.  I wanted to ask anyone who has tried the Decline
Bench Press on the XF 2000 what their opinion is before I go through
all of the trouble.  In some ways, I feel it is a superior exercise
to the Flat Bench and was wondering if there is a reason why the
Flat Bench is the recommended exercise in the XFT routine.  Thank
you.

Hi all,

The group has a new member, matteos2002. Welcome to the group. :~ ) Perhaps
you would introduce yourself to us?

Regards,

Steve
(Group Moderator)

I am interested in the one-ton hooks only.  Are you selling individually?


Moises Peraza <moisespz@...> wrote:
I am very interested on the equipment and would like
to talk to you about it. My cell phone is (602)
509-5981 (Phoenix, AZ). I have questions like how old
is the equipment if it is fully assembled or it is
ready to ship, etc.

Moises Peraza.
--- J Marshall <i_will_lose_it@...> wrote:

> Due to chronic back problems, I have the following
> equipment for sale. I plan to advertise on EBAY in
> the near future. I live in southern CA and depending
> on time (and  location), I may be willing to
> deliver.
>
> - 1 XF Meter(s)
> http://www.explosivefitness.com/?prod=017001
> - 1 EF5000 Leg Press(es)
> http://www.explosivefitness.com/?prod=005000
> - 1 XF2000 Upper Body System(s)
> http://www.explosivefitness.com/?prod=002000
> - 1 Utility Bench(es)
> http://www.explosivefitness.com/?prod=001000
> - 1-Ton Power Hooks
> http://www.1tonhooks.com/1TonHooks.htm
> - 6 Pack Strap
> http://www.1tonhooks.com/SixPackStrapHelp.htm
>
> Price = $2200.00
>
> Optional Items:
> - Gazelle Deluxe - 2 months new
> - Power Blocks and Bench
>
>
>
>
> ---------------------------------
> Do you Yahoo!?
> Yahoo! Mail - 50x more storage than other providers!
>
> [Non-text portions of this message have been
> removed]
>
>



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[Non-text portions of this message have been removed]

Due to chronic back problems, I have the following equipment for sale. I plan to
advertise on EBAY in the near future. I live in southern CA and depending on
time (and  location), I may be willing to deliver.

- 1 XF Meter(s)  http://www.explosivefitness.com/?prod=017001
- 1 EF5000 Leg Press(es)   http://www.explosivefitness.com/?prod=005000
- 1 XF2000 Upper Body System(s)   http://www.explosivefitness.com/?prod=002000
- 1 Utility Bench(es)  http://www.explosivefitness.com/?prod=001000
- 1-Ton Power Hooks  http://www.1tonhooks.com/1TonHooks.htm
- 6 Pack Strap   http://www.1tonhooks.com/SixPackStrapHelp.htm

Price = $2200.00

Optional Items:
- Gazelle Deluxe - 2 months new
- Power Blocks and Bench




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[Non-text portions of this message have been removed]

Hi all,

:~ )

I think we've had some new members join since I last posted. I greet and
welcome you. :~ )

Both apparatuses have their virtues and limitations.

You can do a complete body workout on the XF2000 upper body apparatus, and
get very good results. The disadvantage is you would be doing Squats for
your legs, and very quickly outgrow the capacity of that exercise to
stimulate further development.

Leg Press and Toe Press on the EF5000 leg press/toe press apparatus gives a
much greater direct stimulus to the legs, plus incredibly powerful overall
systemic stimulus, which in turn leads, indirectly, to development and
strengthening of the entire body. The drawback is one cannot work the upper
body directly on it.

As a suggestion, you might want to consider selling your Smith machine (you
will very quickly outgrow it doing static contraction training) and putting
the money toward purchase of both apparatuses. But to answer your question
more directly, if push came to shove and I could purchase only one of the
apparatuses, it would be the XF2000 upper body apparatus, for overall
bodywork. I would then take steps to sell my Smith machine, and purchase the
Leg Press.

Best regards,

Steve
(Group Moderator)
_________________________________________________

----- Original Message -----
From: jb741_2000
To: Explosive_Fitness@yahoogroups.com
Sent: Saturday, August 28, 2004 5:27 PM
Subject: [Explosive_Fitness] help


I need some advice. If you could only buy one piece of the exploxive
fitness equipment right know, whicn one would it be and why.

I have a smith machine with 600 lb. plus of free weights.

what I am thingking is to get the leg press.

or can I do every thing with the upper body machine.

looking for help.

I need some advice. If you could only buy one piece of the exploxive
fitness equipment right know, whicn one would it be and why.

I have a smith machine with 600 lb. plus of free weights.

what I am thingking is to get the leg press.

or can I do every thing with the upper body machine.

looking for help.



thank you,

Glad to have you here Randy! Please keep us updated on
your progress!


Anthony

--- randy_nelms <randy_nelms@...> wrote:

>  HI TO ALL
>          MY NAME IS RANDY ,
> I HAVE HAD MY NEW EF LEG PRESS AND UPPER BODY FOR
> ABOUT TWO WEEKS.
> STILL ADAPTING TO THE EXERCISES, BUT IT IS GOING
> WELL ,I HAVE READ
> ABOUT HALF THE POSTS AND CAN RELATE TO MOST OF THEM,
> IT IS HELPFUL TO
> HAVE THIS WEBSITE.  I WILL BE CHECKING BACK SOON.
>
>





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Just wanted to say welcome to new member napatrent, and anyone else
I may have missed in the last few days.

Anthony

Hi all,

A new member, kevinbdunn has joined us. Welcome to the group. :~ )

Regards,

Steve
(Group Moderator)

Hi Richard & Diana

You are right in noticing that your 'form' does get better over time and this
does effect they way in which your exercise numbers fluctuate.
What i encourage my trainees to do is; when sitting or standing lock your 'inner
core' for stabilisation, keep your eyes forward and chin up.

At the moment when the XF meter isn't located anywhere functional for vision and
form have some, maybe your wife, read the numbers out and encourage you to
exerpt more energy.
I had one case where a Trainee was doing the Bench Press and looking sideways at
the numbers and shifting his focus.  When I asked him to look and aim at the
ceiling or the moon, whichever works for you, his numbers jumped dramatically. 
Now he was really working those Pecs. :-)

Once you find the form that works for you both...write it down... in detail. 
Becasue as you train less and less you might find that you aren't thinking about
the exercises as often, and might forget that important thing that really makes
that exercise work for you.

Don't be affraid to experiment a little though, to find that zone that works for
you.

Kind Regards

Tim






Hi Steve,

Thanks for the welcome. I haven't read through all the posts on this
board yet, so I don't have a feel for the group culture, but it seems
that an introduction is considered good manners. And since manners
are the grease of society, allow me to introduce myself.

My wife Diana and I live in the San Francisco Bay area. I'm 46 and
she's .mumble..mumble.. I stumbled on Pete Sisco's web site and
bought the e-book. It made sense and my wife was very interested in
the idea we could do strength training for less than an hour every
two or three weeks. (Hours in the gym 3 times a week was never going
to happen. We are just too busy having other kinds of fun.) We've had
our XF and EF equipment for, oh, maybe 6 months now, but have not
been terribly consistant about using it. (Maybe 10 A and 10 B
workouts over that time.)

I've joined this forum on the suggestion of Lisa at Explosive
Fitness. Since neither my wife or I have any strength training
experience, we have had a bit of a hard time getting our technique to
the point that we believe our numbers are consistantly representitive
of our progress. We will often do an exercise exactly the same way we
did it last session (or so we think) and get anywhere from half to
1/10th (!) the previous numbers. I *think* this is because we are
getting better at our technique and our form. In particular, making
sure the chains opposite the lift direction stay slack, so there is
no side leverage (which can greatly increase the numbers... and makes
your chart look great but not your body).

If anyone has suggestions on getting consistant results, I'd love to
hear them. Also, while I haven't used it yet, the Excel spreadsheet
in the files section looks great. Thanks to whoever put that together.

We have seen some gains, both in our numbers and how we look, and are
looking forward to getting skilled enough in using SCT and the
equipment to use this technique as it was meant to be used.

Again, thanks for the welcome.

Richard



[Non-text portions of this message have been removed]

Hi Steve,

Thanks for the welcome. I haven't read through all the posts on this
board yet, so I don't have a feel for the group culture, but it seems
that an introduction is considered good manners. And since manners
are the grease of society, allow me to introduce myself.

My wife Diana and I live in the San Francisco Bay area. I'm 46 and
she's .mumble..mumble.. I stumbled on Pete Sisco's web site and
bought the e-book. It made sense and my wife was very interested in
the idea we could do strength training for less than an hour every
two or three weeks. (Hours in the gym 3 times a week was never going
to happen. We are just too busy having other kinds of fun.) We've had
our XF and EF equipment for, oh, maybe 6 months now, but have not
been terribly consistant about using it. (Maybe 10 A and 10 B
workouts over that time.)

I've joined this forum on the suggestion of Lisa at Explosive
Fitness. Since neither my wife or I have any strength training
experience, we have had a bit of a hard time getting our technique to
the point that we believe our numbers are consistantly representitive
of our progress. We will often do an exercise exactly the same way we
did it last session (or so we think) and get anywhere from half to
1/10th (!) the previous numbers. I *think* this is because we are
getting better at our technique and our form. In particular, making
sure the chains opposite the lift direction stay slack, so there is
no side leverage (which can greatly increase the numbers... and makes
your chart look great but not your body).

If anyone has suggestions on getting consistant results, I'd love to
hear them. Also, while I haven't used it yet, the Excel spreadsheet
in the files section looks great. Thanks to whoever put that together.

We have seen some gains, both in our numbers and how we look, and are
looking forward to getting skilled enough in using SCT and the
equipment to use this technique as it was meant to be used.

Again, thanks for the welcome.

Richard


--- In Explosive_Fitness@yahoogroups.com, "Stephen Hopper"
<stephen.hopper@n...> wrote:
> Hi all,
>
> We have a new member, Richard_Canant. Welcome to the group
Richard. :~ )
>
> Regards,
>
> Steve
> (Group Moderator)

Hi all,

We have a new member, Richard_Canant. Welcome to the group Richard. :~ )

Regards,

Steve
(Group Moderator)

Hi Anthony,

:~ )

I'm glad you recommended use of a good quality lifting belt. I share the
view that use of a belt in full range squatting is counterproductive, even
potentially detrimental to safety, but static contraction squats are a
different matter.

Speaking of accessories (the Manta Ray), here is a link to more nice
products. I bought the MyoTape Body Tape Measure, and like it very much.

http://www.accufitness.com/

Regards,

Steve

__________________________________________________

----- Original Message -----
From: Anthony Bowyer
To: Explosive_Fitness@yahoogroups.com
Sent: Wednesday, August 11, 2004 9:18 PM
Subject: Re: [Explosive_Fitness] Do I need the EF 5000


Hi Billy!
    In addition to Steve's recommendation (I have the
Manta Ray and it works very well, I used it when I had
a shoulder injury that prevented me from holding the
bar properly), you will probably want to get a good
lifting belt with a wide back. Your lower back will
become a limiting (and stability) factor with static
contraction squats. One thing to consider: you will
'outgrow' the EF2000 for doing squats pretty quickly.
The leg press has a much greater capacity (5000+ lbs
rather than 2000+).

Anthony

Woops! That should be XF2000 rather than EF2000. Slipped neurons for
a minute!

Anthony

--- In Explosive_Fitness@yahoogroups.com, Anthony Bowyer
<adb1x1@y...> wrote:
> Hi Billy!
>    In addition to Steve's recommendation (I have the
> Manta Ray and it works very well, I used it when I had
> a shoulder injury that prevented me from holding the
> bar properly), you will probably want to get a good
> lifting belt with a wide back. Your lower back will
> become a limiting (and stability) factor with static
> contraction squats. One thing to consider: you will
> 'outgrow' the EF2000 for doing squats pretty quickly.
> The leg press has a much greater capacity (5000+ lbs
> rather than 2000+).
>
> Anthony
>
>
> --- jb741_2000 <jb741_2000@y...> wrote:
>
> > I am going to purchase the XF 2000 and the XF
> > meter.My question is
> > can i do squats and toe raises with the XF 2000.And
> > is the equipment
> > as good as what i have heard about it.
> >
> >
> > Thank, you
> >
> > Billy Smart
> >
> >
>
>
>
>
> __________________________________
> Do you Yahoo!?
> New and Improved Yahoo! Mail - Send 10MB messages!
> http://promotions.yahoo.com/new_mail

Hi Billy!
    In addition to Steve's recommendation (I have the
Manta Ray and it works very well, I used it when I had
a shoulder injury that prevented me from holding the
bar properly), you will probably want to get a good
lifting belt with a wide back. Your lower back will
become a limiting (and stability) factor with static
contraction squats. One thing to consider: you will
'outgrow' the EF2000 for doing squats pretty quickly.
The leg press has a much greater capacity (5000+ lbs
rather than 2000+).

Anthony


--- jb741_2000 <jb741_2000@...> wrote:

> I am going to purchase the XF 2000 and the XF
> meter.My question is
> can i do squats and toe raises with the XF 2000.And
> is the equipment
> as good as what i have heard about it.
>
>
> Thank, you
>
> Billy Smart
>
>




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Hi Billy & all,

Welcome to the group Billy. :~ ) Welcome also to new member m3715.

Yes, you can do both Squats and Toe Raises on the XF2000. As an aside, I
recommend you consider purchasing a Manta Ray load distribution device for
squating. Here is the link to follow for information on the Manta Ray. You
might want to consider purchasing the Leg Press apparatus. Squats are very
good when done properly, but they don't deliver the same degree of systemic
effect as Leg Press. And I personally consider Leg Press to be much safer to
perform. Just my thoughts.

http://www.adfit.com/mantaray/index.asp

To answer your second question, I don't know what you've heard about the
Explosive Fitness equipment, but in my opinion it is very good indeed.

Again, welcome to the group.

Regards,

Steve
(Group Moderator)

___________________________________________________

----- Original Message -----
From: jb741_2000
To: Explosive_Fitness@yahoogroups.com
Sent: Wednesday, August 11, 2004 4:30 PM
Subject: [Explosive_Fitness] Do I need the EF 5000


I am going to purchase the XF 2000 and the XF meter.My question is
can i do squats and toe raises with the XF 2000.And is the equipment
as good as what i have heard about it.


Thank, you

Billy Smart

I am going to purchase the XF 2000 and the XF meter.My question is
can i do squats and toe raises with the XF 2000.And is the equipment
as good as what i have heard about it.


Thank, you

Billy Smart

What's up, Anthony.  I'll take that into consideration.  I got my
workout from Mike Mentzer's Heavy Duty 2.  I know Mike always
emphasized doing the "bigger" exercises first.  Maybe it's a bit
different here.

I happened to notice an inconsistency in the exercise arrangements
given in the XFT workout manual.  They are listed differently on
page 3 compared to the blank chart on the last page.  Also, the SCT
book (Sisco and Little) lists them differently, as well.  However,
the chosen exercises are basically the same.  I guess it's nothing
to worry about.

Fifteen lean pounds in 4 months is pretty good!  That's pretty much
what I was hoping for - about a pound per week.  But, I still wonder
if SCT/XFT compromises anything as far as muscle size (versus full
ROM).  Hopefully not much, if any.  If someone can prove me wrong...

Good luck, everyone.

-Bill

--- In Explosive_Fitness@yahoogroups.com, Anthony Bowyer
<adb1x1@y...> wrote:
> Hi Bill,
>    One thing I notice in your exercise listing. You
> start with Leg Press for workout A and Deadlift with
> workout B. You might run into a few issues with that
> order. The Leg press and deadlift will take a lot out
> of you systemically speaking (I have trouble even
> walking after using the leg press). I notice an
> increase in the leg press and just a slight decrease
> in the deadlift for the second secession. It could be
> that you're a bit tired after doing leg
> press/deadlifts first. You might try placing them at
> the end of the workout and see if things improve.
>   As far as size gains go, I've gained about 15 lean
> pounds using the EF machines over the last 4 months.
> Your mileage may vary, as they say!
>   Just how 'visible' muscle weight gain is, is a
> highly 'individual' thing. Small, CONSISTANT gains
> over a long period will add up to significant gains.
>
> Anthony
>
> --- joeshmoe1770 <joeshmoe1770@y...> wrote:
>
> > Hi, everyone.  My real name is Bill, by the way.
> > Anyhow, I just
> > started using the XF equipment 2 weeks ago.  I was
> > hoping someone
> > could interpret my results.
> >
> > WORKOUT A:
> > LEG PRESS-BENCH-PULLDOWN:
> >
> > 7/24: 1158-291-202
> > 7/31: 1316-279-215
> >
> >
> > WORKOUT B:
> > DEADLIFT-SHOULDER-CALF PRESS:
> >
> > 7/28: 307-208-489
> > 8/5:  298-166-469
> >
> >
> > Notice I compressed the XFT workout a bit so I could
> > focus on the
> > basics.  However, I definitely gave my all on each
> > exercise that I
> > did.  I just found out I was doing pulldowns wrong
> > (with bar by the
> > chin, rather than above the head).  Anyway, my only
> > significant
> > improvement was the leg press.  Bench went down, and
> > coincidentally,
> > shoulder press went way down.  Does this mean I need
> > more days off
> > between workouts?
> >
> > Second question.  For those of you that have made
> > major improvements
> > in your lifts, did you also experience a major
> > increase in muscle
> > size?  Some people have criticized SCT/XFT, saying
> > that one could
> > gain a lot in his lifts (numerically) without a
> > major muscle size
> > increase.  I'm looking to gain 20 pounds of muscle.
> > Did any of you
> > accomplish that?
> >
> > Thanks.
> >
> >
>
>
>
>
> __________________________________
> Do you Yahoo!?
> Read only the mail you want - Yahoo! Mail SpamGuard.
> http://promotions.yahoo.com/new_mail

Hi Bill,
    One thing I notice in your exercise listing. You
start with Leg Press for workout A and Deadlift with
workout B. You might run into a few issues with that
order. The Leg press and deadlift will take a lot out
of you systemically speaking (I have trouble even
walking after using the leg press). I notice an
increase in the leg press and just a slight decrease
in the deadlift for the second secession. It could be
that you're a bit tired after doing leg
press/deadlifts first. You might try placing them at
the end of the workout and see if things improve.
   As far as size gains go, I've gained about 15 lean
pounds using the EF machines over the last 4 months.
Your mileage may vary, as they say!
   Just how 'visible' muscle weight gain is, is a
highly 'individual' thing. Small, CONSISTANT gains
over a long period will add up to significant gains.

Anthony

--- joeshmoe1770 <joeshmoe1770@...> wrote:

> Hi, everyone.  My real name is Bill, by the way.
> Anyhow, I just
> started using the XF equipment 2 weeks ago.  I was
> hoping someone
> could interpret my results.
>
> WORKOUT A:
> LEG PRESS-BENCH-PULLDOWN:
>
> 7/24: 1158-291-202
> 7/31: 1316-279-215
>
>
> WORKOUT B:
> DEADLIFT-SHOULDER-CALF PRESS:
>
> 7/28: 307-208-489
> 8/5:  298-166-469
>
>
> Notice I compressed the XFT workout a bit so I could
> focus on the
> basics.  However, I definitely gave my all on each
> exercise that I
> did.  I just found out I was doing pulldowns wrong
> (with bar by the
> chin, rather than above the head).  Anyway, my only
> significant
> improvement was the leg press.  Bench went down, and
> coincidentally,
> shoulder press went way down.  Does this mean I need
> more days off
> between workouts?
>
> Second question.  For those of you that have made
> major improvements
> in your lifts, did you also experience a major
> increase in muscle
> size?  Some people have criticized SCT/XFT, saying
> that one could
> gain a lot in his lifts (numerically) without a
> major muscle size
> increase.  I'm looking to gain 20 pounds of muscle.
> Did any of you
> accomplish that?
>
> Thanks.
>
>




__________________________________
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Bill & all;

:~ )

"Thanks for the response, Steve.  And no, I don't mind the
questions.  Well, I'm 29 years old and have some previous training
experience.  I would classify myself as an intermediate at best."
_______________________________________________

Ah, okay Bill, thank you. You have youth on your side. :~ )
_______________________________________________

"I know I shouldn't expect too much in my first 2 weeks, however, I
thought the idea of XFT is to make adjustments if your lifts don't
improve (i.e. drop an exercise or take more days off).I started on
a 2 day per week schedule, and merely threw in an extra day before
my second B workout when I noticed my bench went down.  Since
NOTHING improved at the B workout, I think I have to switch to a
once a week schedule.  Wouldn't you agree??? The most I would add to
the workout are biceps and abs (1 exercise on A and 1 on B)."
_______________________________________________

Yes, you are quite right about the adjustments. That is one of the abiding
principles of our training method. I think what through me out a little, and
which led me to suggest not increasing your rest interval, was seeing seven
days between your first few workouts, right at the beginning of your
training. I need to pay more attention! :~ )

Yes, I agree, 100%.
_______________________________________________

"I just read the SCT book by Sisco and Little.  It says, "Space
workouts far enough apart to ensure progress in EVERY workout".
Also, "If you are not a total beginner, you should begin by training
only once a week."  That's how I came to my conclusion."
_______________________________________________

Once again I agree 100%. These principles are at the very core of our
training method. I've quoted these principles myself often enough.

In summation, I'm tempted to say "completely ignore my response to your
email, it is full of stuff and nonsense".
_______________________________________________

"By the way, congrats on the arm improvement."
_______________________________________________

Thank you. :~ )

I look forward to reading of the great results you are achieving.

Regards,

Steve

Hi Marc,

:~ )

I looks to me like the new lightweight model bench is markedly different in
design from my heavy duty model. Lifting the bench and placing the support
on the frame as you descibe is definitely not the right. I really need to
see one of these new benches, or at least some photographs.

I'm concerned about you doing flat Bench Press and aggravating that shoulder
injury. It upsets me to think your training will cause you pain.

Anthony, do you have any suggestions that might help Marc?

Regards,

Steve
______________________________________________________

----- Original Message -----
From: mcoupe2black
To: Explosive_Fitness@yahoogroups.com
Sent: Sunday, August 08, 2004 11:07 PM
Subject: [Explosive_Fitness] Re: How can you use the incline feature of the
bench? - More


Thanks Steve again for your detailed response.
I put some of my personal information on my last reply about
the 'range of motion', but my name is Marc and I'm glad for all the
help on this forum.
Anyway, I tried again, (placeing the bench far enough back to do an
inclined bench press)
The only way I can get the bench far enough back is to lift the
bench up and place in on top of the XF2000's frame.  The bench's
supports then sit directly on the cables.  Thant can't be right.
Also, the bench is then at an angle because 1/2 of the bench is on
the floor, and the other half is sitting up 2+ inches on the XF2000
frame.

Also, my bench doesn't have any holes to put any locking pins.
My bench is adjusted by resting the adjusting arms on metal supports
welded to the bench's frame.

Maybe I'll post a picture to show what I'm talking about.

I guess I'll do flat bench presses but they hurt my sholder, due to
an old injury.  The inlclined appraoch (at the gym) gave me no pain,
so I wanted to try it on the XF2000.

Marc.

Thanks Steve again for your detailed response.
I put some of my personal information on my last reply about
the 'range of motion', but my name is Marc and I'm glad for all the
help on this forum.
Anyway, I tried again, (placeing the bench far enough back to do an
inclined bench press)
The only way I can get the bench far enough back is to lift the
bench up and place in on top of the XF2000's frame.  The bench's
supports then sit directly on the cables.  Thant can't be right.
Also, the bench is then at an angle because 1/2 of the bench is on
the floor, and the other half is sitting up 2+ inches on the XF2000
frame.

Also, my bench doesn't have any holes to put any locking pins.
My bench is adjusted by resting the adjusting arms on metal supports
welded to the bench's frame.

Maybe I'll post a picture to show what I'm talking about.

I guess I'll do flat bench presses but they hurt my sholder, due to
an old injury.  The inlclined appraoch (at the gym) gave me no pain,
so I wanted to try it on the XF2000.

Marc.

--- In Explosive_Fitness@yahoogroups.com, "Stephen Hopper"
<stephen.hopper@n...> wrote:
> Hi mcoupe2black and all,
>
> :~ )
>
> Okay, now to reply to your second message, reproduced below.
Firstly, no you
> are NOT stupid. Let us get that nonsense out of the way
immediately.
>
> I'll begin by reminding the reader of the advice given in the
Explosive
> Fitness Bench Assembly Instructions, to use the bench in only three
> positions...fully flat, fully vertical, and fully declined.
>
> I hadn't tried Bench Press on the XF2000 in any other position
than flat, so
> today I tried some experiments. Yes, it is possible to do Incline
Bench
> Press on the XF2000. To do so, make sure you push the bench in as
far as it
> will go toward the rear upright of the apparatus. You say you
couldn't place
> the bench so it would be centered under the bar. At what point on
the bench
> were you trying to centre it? To do Incline Bench Press you should
have the
> bench placed in such a way that the lifting bar is positioned
above you
> between your nipple line and your chin (possibly as high as eye
level), and
> you are pressing vertically upward.
>
> I tried the various locking pin positions available, and found the
steepest
> practicle angle is achieved when the locking pin is located in the
third
> hole down from the top hole. Setting the bench at a shallower
angle, locking
> into the fourth (and lower) hole from the top worked better for
me. I
> noticed an (expected) tendency to slide down on the seat as I
pressed up on
> the bar, but I was able to counter that by pressing back with my
legs.
> Purpose-built incline and decline benches are built with angled
seats, hold
> down straps and locking bars for this reason.
>
> As I was in the mood for experimentation, I tried Decline Bench
Press. It
> is possible to do them on the XF2000, but I have to say I didn't
find it
> particularly satisfactory. The first time I tried it I was dumped
> unceremoniously on the floor. Perhaps fitting a lap
strap/retaining bar to
> the bench would work for those trainees who like doing these Bench
Press
> variations. I personally prefer benching flat, as that is the
position in
> which to make the heaviest lifts. Inclines tend to put a lot of
stress on
> the anterior deltoids. I've no experience with Decline benching.
>
> Regards,
>
> Steve
> _________________________________________________
>
> ----- Original Message -----
> From: mcoupe2black
> To: Explosive_Fitness@yahoogroups.com
> Sent: Sunday, August 08, 2004 1:12 AM
> Subject: [Explosive_Fitness] How can you use the incline feature
of the
> bench?
>
>
> Am I stupid or is there no way to use the incline feature of the
> bench?
> I wanted to do a bench press with the bench in the incline
position.
> However, I couldn't place the bench so I would be centered under
the
> bar.  The triangular format of the frame doesn't allow the bench to
> be positioned far enough back.
> It seems a requirement that the bench be flat inorder to do a bench
> press.
> Is this correct?

Thanks for the response, Steve.  And no, I don't mind the
questions.  Well, I'm 29 years old and have some previous training
experience.  I would classify myself as an intermediate at best.

I know I shouldn't expect too much in my first 2 weeks, however, I
thought the idea of XFT is to make adjustments if your lifts don't
improve (i.e. drop an exercise or take more days off).  I started on
a 2 day per week schedule, and merely threw in an extra day before
my second B workout when I noticed my bench went down.  Since
NOTHING improved at the B workout, I think I have to switch to a
once a week schedule.  Wouldn't you agree??? The most I would add to
the workout are biceps and abs (1 exercise on A and 1 on B).

I just read the SCT book by Sisco and Little.  It says, "Space
workouts far enough apart to ensure progress in EVERY workout".
Also, "If you are not a total beginner, you should begin by training
only once a week."  That's how I came to my conclusion.

By the way, congrats on the arm improvement.


--- In Explosive_Fitness@yahoogroups.com, "Stephen Hopper"
<stephen.hopper@n...> wrote:
>
> ----- Original Message -----
> From: joeshmoe1770
> To: Explosive_Fitness@yahoogroups.com
> Sent: Sunday, August 08, 2004 4:25 PM
> Subject: [Explosive_Fitness] not getting results
>
>
> Hi, everyone.  My real name is Bill, by the way.  Anyhow, I just
> started using the XF equipment 2 weeks ago.  I was hoping someone
> could interpret my results.
>
> WORKOUT A:
> LEG PRESS-BENCH-PULLDOWN:
>
> 7/24: 1158-291-202
> 7/31: 1316-279-215
>
>
> WORKOUT B:
> DEADLIFT-SHOULDER-CALF PRESS:
>
> 7/28: 307-208-489
> 8/5:  298-166-469
>
>
> Notice I compressed the XFT workout a bit so I could focus on the
> basics.  However, I definitely gave my all on each exercise that I
> did.  I just found out I was doing pulldowns wrong (with bar by the
> chin, rather than above the head).  Anyway, my only significant
> improvement was the leg press.  Bench went down, and
coincidentally,
> shoulder press went way down.  Does this mean I need more days off
> between workouts?
>
> Second question.  For those of you that have made major
improvements
> in your lifts, did you also experience a major increase in muscle
> size?  Some people have criticized SCT/XFT, saying that one could
> gain a lot in his lifts (numerically) without a major muscle size
> increase.  I'm looking to gain 20 pounds of muscle.  Did any of you
> accomplish that?
>
> ______________________________________________________
>
> Hi Bill and all,
>
> :~ )
>
> Welcome to the group Bill. It's good to have you on board.
>
> You've only been using the equipment for two weeks. I think you
are being a
> little premature in speaking of "not getting results". I suggest
you allow
> yourself more time to properly settle down into your training.
Perhaps if I
> knew more about you...your age, your previous training experience
(if
> any)...
>
> You ask for interpretation of your results. There is not a lot of
data to
> interpret. That Leg Press improvement is most impressive, and
significant.
> As I'm sure you know, heavy leg work forms the very foundation of
our
> training. Continue on in that fashion and you'll have your
results. And
> remember, there is no such thing as a bad workout, or bad results.
Every
> workout is a valid workout, and the results you get at any one
time reflect
> on where you are at that particular time.
>
> Do you plan to stay with the routine you outline above for a
while? If so, I
> don't see a need to increase rest interval at this time. According
to your
> present schedule, you should have done a Workout A on the 7th
August. Did
> you do so? I see a longer rest between the two Workout B workouts.
Did you
> have something in mind there, or did it just happen to go that
way. Sorry
> about these tedious questions.
>
> On to your second question now. I actually experienced increases
in muscle
> size seemingly out of proportion to the increases in my lifts (for
example,
> a two and a half inch increase in flexed bicep circumference over
the course
> of about 20 weeks or so). Bear in mind, though, my circumstances
are not
> exactly typical regarding diet, sleep pattern, stress level and so
on. You
> say you are looking to gain 20 lbs of muscle. That is an
attainable goal,
> providing you stay with your training, eat well, get plenty of
sleep...and
> get out of your own way. I'm currently some 30 lbs or so
underweight, and
> plan to address that issue in the near future.
>
> Regards,
>
> Steve

----- Original Message -----
From: joeshmoe1770
To: Explosive_Fitness@yahoogroups.com
Sent: Sunday, August 08, 2004 4:25 PM
Subject: [Explosive_Fitness] not getting results


Hi, everyone.  My real name is Bill, by the way.  Anyhow, I just
started using the XF equipment 2 weeks ago.  I was hoping someone
could interpret my results.

WORKOUT A:
LEG PRESS-BENCH-PULLDOWN:

7/24: 1158-291-202
7/31: 1316-279-215


WORKOUT B:
DEADLIFT-SHOULDER-CALF PRESS:

7/28: 307-208-489
8/5:  298-166-469


Notice I compressed the XFT workout a bit so I could focus on the
basics.  However, I definitely gave my all on each exercise that I
did.  I just found out I was doing pulldowns wrong (with bar by the
chin, rather than above the head).  Anyway, my only significant
improvement was the leg press.  Bench went down, and coincidentally,
shoulder press went way down.  Does this mean I need more days off
between workouts?

Second question.  For those of you that have made major improvements
in your lifts, did you also experience a major increase in muscle
size?  Some people have criticized SCT/XFT, saying that one could
gain a lot in his lifts (numerically) without a major muscle size
increase.  I'm looking to gain 20 pounds of muscle.  Did any of you
accomplish that?

______________________________________________________

Hi Bill and all,

:~ )

Welcome to the group Bill. It's good to have you on board.

You've only been using the equipment for two weeks. I think you are being a
little premature in speaking of "not getting results". I suggest you allow
yourself more time to properly settle down into your training. Perhaps if I
knew more about you...your age, your previous training experience (if
any)...

You ask for interpretation of your results. There is not a lot of data to
interpret. That Leg Press improvement is most impressive, and significant.
As I'm sure you know, heavy leg work forms the very foundation of our
training. Continue on in that fashion and you'll have your results. And
remember, there is no such thing as a bad workout, or bad results. Every
workout is a valid workout, and the results you get at any one time reflect
on where you are at that particular time.

Do you plan to stay with the routine you outline above for a while? If so, I
don't see a need to increase rest interval at this time. According to your
present schedule, you should have done a Workout A on the 7th August. Did
you do so? I see a longer rest between the two Workout B workouts. Did you
have something in mind there, or did it just happen to go that way. Sorry
about these tedious questions.

On to your second question now. I actually experienced increases in muscle
size seemingly out of proportion to the increases in my lifts (for example,
a two and a half inch increase in flexed bicep circumference over the course
of about 20 weeks or so). Bear in mind, though, my circumstances are not
exactly typical regarding diet, sleep pattern, stress level and so on. You
say you are looking to gain 20 lbs of muscle. That is an attainable goal,
providing you stay with your training, eat well, get plenty of sleep...and
get out of your own way. I'm currently some 30 lbs or so underweight, and
plan to address that issue in the near future.

Regards,

Steve

Hi mcoupe2black and all,

:~ )

Okay, now to reply to your second message, reproduced below. Firstly, no you
are NOT stupid. Let us get that nonsense out of the way immediately.

I'll begin by reminding the reader of the advice given in the Explosive
Fitness Bench Assembly Instructions, to use the bench in only three
positions...fully flat, fully vertical, and fully declined.

I hadn't tried Bench Press on the XF2000 in any other position than flat, so
today I tried some experiments. Yes, it is possible to do Incline Bench
Press on the XF2000. To do so, make sure you push the bench in as far as it
will go toward the rear upright of the apparatus. You say you couldn't place
the bench so it would be centered under the bar. At what point on the bench
were you trying to centre it? To do Incline Bench Press you should have the
bench placed in such a way that the lifting bar is positioned above you
between your nipple line and your chin (possibly as high as eye level), and
you are pressing vertically upward.

I tried the various locking pin positions available, and found the steepest
practicle angle is achieved when the locking pin is located in the third
hole down from the top hole. Setting the bench at a shallower angle, locking
into the fourth (and lower) hole from the top worked better for me. I
noticed an (expected) tendency to slide down on the seat as I pressed up on
the bar, but I was able to counter that by pressing back with my legs.
Purpose-built incline and decline benches are built with angled seats, hold
down straps and locking bars for this reason.

As I was in the mood for experimentation, I tried Decline Bench Press. It
is possible to do them on the XF2000, but I have to say I didn't find it
particularly satisfactory. The first time I tried it I was dumped
unceremoniously on the floor. Perhaps fitting a lap strap/retaining bar to
the bench would work for those trainees who like doing these Bench Press
variations. I personally prefer benching flat, as that is the position in
which to make the heaviest lifts. Inclines tend to put a lot of stress on
the anterior deltoids. I've no experience with Decline benching.

Regards,

Steve
_________________________________________________

----- Original Message -----
From: mcoupe2black
To: Explosive_Fitness@yahoogroups.com
Sent: Sunday, August 08, 2004 1:12 AM
Subject: [Explosive_Fitness] How can you use the incline feature of the
bench?


Am I stupid or is there no way to use the incline feature of the
bench?
I wanted to do a bench press with the bench in the incline position.
However, I couldn't place the bench so I would be centered under the
bar.  The triangular format of the frame doesn't allow the bench to
be positioned far enough back.
It seems a requirement that the bench be flat inorder to do a bench
press.
Is this correct?

----- Original Message -----
From: Anthony Bowyer
To: Explosive_Fitness@yahoogroups.com
Sent: Sunday, August 08, 2004 3:08 PM
Subject: Re: [Explosive_Fitness] XF2000 Machine's range of motion???


Hi Steve! Glad to see you back!

_____________________________________________

Hi Bill,

:~ )

Thank you Bill! It's good to be back. I'll probably disappear again shortly,
but once I get myslf sorted out I'll be able to spend more time with the
group. I've put my training on hold temporarily, as I'm not in a position to
eat properly. I'll resume as soon as I can, and post my results.

I'm upset to hear of your medical woes. My thoughts are with you for your
speediest recovery.

Regards,

Steve

Steve,
Thank you for your detailed reply.
My name is Marc. In So. CA.
I just started using the equipment and had a few questions.
Because this equipment is so unusual and because you are supposed to
use your MAX efforts, I wanted to make sure everything was set up
correctly.
This seems to be a very informitive forum.  I wasn't sure what to
expect as most forums have tons of off topic chatter.
I think a video showing proper technique would help a GREAT DEAL.
That's my .02
By the way, on my first try on the leg press I belted out a 946.  I
find this hard to believe because I haven't worked out in 1 year and
I'm primarily a cyclist, 160 lbs and totally new to this weight
lifting thing.
I was expecting to leg press something like 500 to start.
But again, I'm concerned about proper technique to AVOID INJURY.
That's why the video would help.

Thanks again
Marc.



--- In Explosive_Fitness@yahoogroups.com, "Stephen Hopper"
<stephen.hopper@n...> wrote:
> Hi to all,
>
> :~ )
>
> Firstly, welcome to the group, mcoupe2black. I'll also take this
opportunity
> to welcome those new members I have not yet greeted. Try to
forgive me if I
> do not address you by name. I'm presently involved with a rather
troublesome
> personal crisis, so I can only look in on the group from time to
time.
>
> mcoupe2black, on Saturday, August 07, 2004 11:25 PM, you wrote:
>
> ***********************************************************
>
> "I find the instructions for this machine very hard to follow.
> After installation of the XF2000 I only have 4" (max) of chain
> movement.
> Is this correct?  I know SCT is all about small movements but
> nothing in the instructions says how much movement the machine
> should have. (I sure wish a video came with the equipment!!)
> The recent .pst file (XFT/SCT Workour System) gives no verification
> that 4" of movement is correct.
> Also,
> This .pst file also mentions moving a ball to adjust the lifting
bar.
> I don't have any balls on my equipment.  I have disk shaped spacers
> that don't hold any position, they just slide freely up and down.
>
> Also,
>
> I'm just shy of 6' tall.  Am I too tall to do a standing military
> press with this equipment?
> The images in the phamphlet show a guy doing a standing military
> press but I think he has chain extensions.
>
> Any comments??
>
> Thanks"
>
> ***********************************************************
> As I type this I see Anthony has responded to your message. Thank
you
> Anthony. :~ ) Here is my own response.
>
> I take it you refer to the file XFWrkOut.pdf, found in our Files
section?
> Please open that .pdf file to page 15, and look at the first
photograph,
> with the red ring. From this photograph I see the slack is about
two chain
> links in length, roughly 2 1/2 inches. That is the length of the
cable
> showing between the large black corner bracket and the black
rubber ball.
> That is one of the balls to which the instructions refer. You say
you don't
> have these rubber balls fitted to your XF2000, but have freely
moving
> disk-shaped spacers. There might have  been a modification in the
design of
> the apparatus, where the disk spacers have replaced those rubber
balls. Are
> those spacers at the top and bottom of the chains?
>
> Two and a half inches of slack is probably the most I would
personally be
> comfortable with. My own XF2000 has something in the order of half
an inch
> of slack in the chains.
>
> I note what you say about SCT being about small movements. PFT is
about
> small movements. SCT is about no movement.
>
> You ask whether you are too tall to do Standing Military Press in
the
> XF2000. A person your height would very likely need to use
extension chains,
> as demonstrated in the pamphlet (I think that might be Tony Reno
in those
> photographs). However, it would depend on your own personal
strongest range
> position.
>
> I see you've posted another message I'll answer that one later.
You didn't
> sign your messages. I would love to know your name, so I can
address you
> properly.
>
> Regards,
>
> Steve
> (Group Moderator)

Steve,
Thank you for your detailed reply.
My name is Marc. In So. CA.
I just started using the equipment and had a few questions.
Because this equipment is so unusual and because you are supposed to
use your MAX efforts, I wanted to make sure everything was set up
correctly.
This seems to be a very informitive forum.  I wasn't sure what to
expect as most forums have tons of off topic chatter.
I think a video showing proper technique would help a GREAT DEAL.
That's my .02
By the way, on my first try on the leg press I belted out a 946.  I
find this hard to believe because I haven't worked out in 1 year and
I'm primarily a cyclist, 160 lbs and totally new to this weight
lifting thing.
I was expecting to leg press something like 500 to start.
But again, I'm concerned about proper technique to AVOID INJURY.
That's why the video would help.

Thanks again
Marc.



--- In Explosive_Fitness@yahoogroups.com, "Stephen Hopper"
<stephen.hopper@n...> wrote:
> Hi to all,
>
> :~ )
>
> Firstly, welcome to the group, mcoupe2black. I'll also take this
opportunity
> to welcome those new members I have not yet greeted. Try to
forgive me if I
> do not address you by name. I'm presently involved with a rather
troublesome
> personal crisis, so I can only look in on the group from time to
time.
>
> mcoupe2black, on Saturday, August 07, 2004 11:25 PM, you wrote:
>
> ***********************************************************
>
> "I find the instructions for this machine very hard to follow.
> After installation of the XF2000 I only have 4" (max) of chain
> movement.
> Is this correct?  I know SCT is all about small movements but
> nothing in the instructions says how much movement the machine
> should have. (I sure wish a video came with the equipment!!)
> The recent .pst file (XFT/SCT Workour System) gives no verification
> that 4" of movement is correct.
> Also,
> This .pst file also mentions moving a ball to adjust the lifting
bar.
> I don't have any balls on my equipment.  I have disk shaped spacers
> that don't hold any position, they just slide freely up and down.
>
> Also,
>
> I'm just shy of 6' tall.  Am I too tall to do a standing military
> press with this equipment?
> The images in the phamphlet show a guy doing a standing military
> press but I think he has chain extensions.
>
> Any comments??
>
> Thanks"
>
> ***********************************************************
> As I type this I see Anthony has responded to your message. Thank
you
> Anthony. :~ ) Here is my own response.
>
> I take it you refer to the file XFWrkOut.pdf, found in our Files
section?
> Please open that .pdf file to page 15, and look at the first
photograph,
> with the red ring. From this photograph I see the slack is about
two chain
> links in length, roughly 2 1/2 inches. That is the length of the
cable
> showing between the large black corner bracket and the black
rubber ball.
> That is one of the balls to which the instructions refer. You say
you don't
> have these rubber balls fitted to your XF2000, but have freely
moving
> disk-shaped spacers. There might have  been a modification in the
design of
> the apparatus, where the disk spacers have replaced those rubber
balls. Are
> those spacers at the top and bottom of the chains?
>
> Two and a half inches of slack is probably the most I would
personally be
> comfortable with. My own XF2000 has something in the order of half
an inch
> of slack in the chains.
>
> I note what you say about SCT being about small movements. PFT is
about
> small movements. SCT is about no movement.
>
> You ask whether you are too tall to do Standing Military Press in
the
> XF2000. A person your height would very likely need to use
extension chains,
> as demonstrated in the pamphlet (I think that might be Tony Reno
in those
> photographs). However, it would depend on your own personal
strongest range
> position.
>
> I see you've posted another message I'll answer that one later.
You didn't
> sign your messages. I would love to know your name, so I can
address you
> properly.
>
> Regards,
>
> Steve
> (Group Moderator)