Steinberger Start Stop Method

Steinberger Start-Stop Weight Training Method

The Steinberger Start-Stop Method is a weight training method that enables the lifter to go through full range of motion per exercise but varying the starting and/or stopping point of the repetition being performed. For example, let’s use the standard bench press. The bench press is an exercise where you lay flat on a weight bench or hard surface with our feet flat on the floor and your back against the bench. In a typical bench press the weight bar would be un-racked (taken off the bar supports) lowered to your chest and then pushed up until your arms are fully extended.

Steinberger Stop Satrt Example

Although this is a great exercise performed this way, there will be a day where gains cease and boredom sets in. The Steinberger Start-Stop Method says we can get more out of this exercise by varying the starting position of the bar and or the stopping position of the bar. How much different would the exercise be if we lowered the bar (un-racked the bar) to your chest then pushed up 3 inches off the chest, then delay until the bar is at rest and then press all the way out until the arms are fully extended, then lower the bar all the way down to the chest again but stopping at 3 inches off the chest. As you can see the range of motion (ROM) is through the entire range but we are now eliciting the muscle from different start and stop ranges.

Typical Sequence

1. Decide on the exercise to be performed (ie..Bench Press)
2. Maintain proper form throughout the exercise
3. Un-rack the bar from the supports
4. Lower the bar to your chest and slowly push the bar so the bar is 3 inches off your chest. This is the now the Start/Stop position
5. Let the bar come to a complete rest. The Start/Stop position.
6. Push the bar until the arm are fully extended
7. Lower the bar without resting at the top, back to the chest and then stopping at the 3 inch mark above your chest. The Stop/Start position.
8. Repeat motion

Different Start Stop Ranges

How about starting the exercise at 6 inches off the chest, 7 inches etc. The exercise now has unlimited starting and stopping points. We still perform the exercise through full range of motion we are just creating a better training method.

The take-away.
Expanding your training methods can get you to the next level of your sport, fitness or well being. The Steinberger Start Stop Weight Training Method can get you to the next level, add a new twist to a stale routine and add variety to your training.

… Just do something. The results will Come!!!!

Call Steve, In-Training Sports | 561-281-8330
In Training Sports
www.intrainingsports.com
Personal Trainer, servicing West Palm Beach, Palm Beach, Wellington and Jupiter Florida
3131 Village Blvd, #305
West Palm Beach, FL 33409