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Jimmy Pena's Power Rack Series, Part 1: Reverse Movements
"Reverse" movements eliminate the built-up negative energy that makes the positive (concentric) contraction easier to perform. What does that mean? Take a normal squat. You begin by unracking the weight, then slowly lower your body as if sitting in a chair before, exploding upward to a standing position.
During that downward phase, you build up negative energy - also called "the stretch-shorten cycle" in more technical terms - which helps you powerfully press out of the bottom of the squat. If you remove that energy and begin each rep from the bottom, you start from a dead stop. (That's where the name deadlift comes from, by the way; deadlift is a prime example of a pure reverse movement.)
To try a "reverse" squat, once you press upward to a standing position, squeeze your legs and glutes (as normal), then return the bar to the safeties. Don't tap and go, as you would naturally have the tendency to do; instead, allow the bar to settle on the safeties. You can even separate your traps from the bar ever so slightly to completely remove all tension before you begin the next rep.
You'll quickly realize it is much more difficult to begin each rep without the benefit of the negative energy built up during conventional reps. Training this way will cause you to be that much stronger once you go back to conventional squatting, combining the elastic recoil from the negative portion of a rep with your newfound positive strength.
Day 1: Arms In Reverse
Biceps
Preacher Curl
2 sets of 12 reps
30 seconds-1 minute rest
Alternating Dumbbell Curl
2 sets of 12 reps
30 seconds-1 minute rest
Incline Dumbbell Curl
2 sets of 12 reps
30 seconds-1 minute rest
Power Rack - Reverse Moves
Standing Barbell Curl (shown without rack)
4 sets of 6-10 reps
1-2 minutes rest
Reverse Barbell Curl (shown without rack)
4 sets of 6-10 reps
1-2 minutes rest
Remember to allow the barbell to settle on the safety bars, releasing the negative energy. From set to set or workout to workout, be sure to vary the level of the safety bars to train as many angles as possible.
Triceps
Pressdown
2-3 sets of 12 reps
30 seconds-1 minute rest
Reverse-Grip Pressdown
2-3 sets of 12 reps
30 seconds-1 minute rest
Cable Kickback (shown with dumbbell)
2-3 sets of 12 reps
30 seconds-1 minute rest
Power Rack - Reverse Moves
Barbell Skull Crusher (shown without rack)
4 sets of 6-10 reps
1-2 minutes rest
Incline Barbell Skull Crusher (shown without rack)
4 sets of 6-10 reps
1-2 minutes rest
Remember to allow the barbell to settle on the safety bars, releasing the negative energy. From set to set or workout to workout, be sure to vary the level of the safety bars to train as many angles as possible.
Day 2: Legs In Reverse
Legs
Leg Extensions
2 sets of 12 reps
30 seconds-1 minute rest
Leg Curl
2 sets of 12 reps
30 seconds-1 minute rest
Romanian Deadlift
2 sets of 12 reps
30 seconds-1 minute rest
Power Rack - Reverse Moves
Barbell Squat (shown without rack)
6 sets of 6-10 reps
1-2 minutes rest
Remember to allow the barbell to settle on the safety bars, releasing the negative energy. From set to set or workout to workout, be sure to vary the level of the safety bars to train as many angles as possible.
Day 3: Rest Or Abs/Calves
Day 4: Chest/Shoulders in Reverse
Chest
Incline Dumbbell Flyes
2 sets of 12 reps
30 seconds-1 minute rest
Flat Dumbbell Press
2 sets of 12 reps
30 seconds-1 minute rest
Pec Deck Flyes
2 sets of 12 reps
30 seconds-1 minute rest
Power Rack - Reverse Moves
Bench Press (shown without rack)
4 sets of 6-10 reps
1-2 minutes rest
Incline Bench Press (shown without rack)
4 sets of 6-10 reps
1-2 minutes rest
Remember to allow the barbell to settle on the safety bars, releasing the negative energy. From set to set or workout to workout, be sure to vary the level of the safety bars to train as many angles as possible.
Shoulders
Dumbbell Lateral Raise
2 sets of 12 reps
30 seconds-1 minute rest
Dumbbell Front Raise
2 sets of 12 reps
30 seconds-1 minute rest
Bent-Over Lateral Raise
2 sets of 12 reps
30 seconds-1 minute rest
Upright Barbell Row
2 sets of 12 reps
30 seconds-1 minute rest
Power Rack - Reverse Moves
Overhead Press (shown without rack)
6 sets of 6-10 reps
1-2 minutes rest
Remember to allow the barbell to settle on the safety bars, releasing the negative energy. From set to set or workout to workout, be sure to vary the level of the safety bars to train as many angles as possible.
Day 5: Back In Reverse
Back
Lat Pulldown
2 sets of 12 reps
30 seconds-1 minute rest
Seated Row
2 sets of 12 reps
30 seconds-1 minute rest
Pull-Ups
2 sets to failure
30 seconds-1 minute rest
Power Rack - Reverse Moves
Bent-Over Row (shown without rack)
6 sets of 6-10 reps
1-2 minutes rest
Rack Pull
4 sets of 6-10 reps
1-2 minutes rest
Remember to allow the barbell to settle on the safety bars, releasing the negative energy. From set to set or workout to workout, be sure to vary the level of the safety bars to train as many angles as possible.
(NOTE: Back day is also the best place to practice the conventional deadlift. After all, the deadlift is what we base all of the reverse movements on, just as long as you settle the bar before each rep.)
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