"Hundreds of Exercise Variations"
Hi-Low Pulley Cable Exercises are limited by an individual imagination and creativity.
As you know, the Hi-Low Cable Pulley System enables an individual to work muscle from a different angle. It becomes a different exercise.
Changes in exercises are more effective than in loading schemes to improve muscle strength.
This study investigated the effects of varying strength exercises and loading scheme on muscle cross-sectional area (CSA) and maximum strength after 4 strength training loading schemes: constant intensity and constant exercise (CICE), constant intensity and varied exercise (CIVE), varied...
pubmed.ncbi.nlm.nih.gov
This study investigated the effects of varying strength exercises and/or loading scheme on muscle cross-sectional area (CSA) and maximum strength after
four strength training loading schemes: constant intensity and constant exercise (CICE), constant intensity and varied exercise (CIVE), varied intensity and constant exercise (VICE), varied intensity and varied exercise (VIVE). ...
The CIVE group had greater strength increments than the other training groups ) ,,,
CIVE is more efficient to produce strength gains for physically active individuals; b) as long as the training intensity reaches an alleged threshold, muscle hypertrophy is similar regardless of the training intensity and exercise variation.
Bodybuilders
One of the fundamental principles of Bodybuilder for increasing muscle mass is Varying Exercises.
The Westside Powerlifing Protocol
Varying Auxiliary Exercises that are similar in nature to the Powerlifts is one of their principles.
Auxilary Exercises similar in nature the Powerlifts are used to increase Strength. Using the Powerlifts is contraindicted.
Using the Powerlifts to develop Strength is an antiquated method that continues to be perpetuated. This issue has been addressed multiple times.
Transfer Between Lifts: Increased Strength in Untrained Exercises
National Strength and Conditioning Journal, June 2023
This is the most rescent article that delves into the of the Carryover Effects in performing Auxiliary Exercise that are similar in nature to other Movements.
Single Cable Movements
1) Cable Pullthrough for the Posterior Chain.
2) Dual-Attachment Long Strap Kettlebell Swings
View attachment 20534
a) Attach the strap around the waist.
2) Walk out far enough so there is cable tension through the Full Range of the Swings.
Then perform Kettlebell Swings
This method place even more of the workload on the posterior chain.
Varying the pin position on the Hi-Low Cable works the posterior chain from a different angle.
3) Dual-Attachment Long Strap Good Morning/Back Raise
a) Attaching the Strap around the neck.
b) Back off from the Hi-Low Cable
c) Bend forward, as you would with a Good Morning.
Due to the fact that the weight is pulling you forward, you can lean back even farther with the Movement; replicatinng more of a Back Raise.
4) Accentured Eccentric Dual-Attachment Long Strap Good Morning/Back Raise
This is one of my favorite Movements.
You need something to hold on to so that you can pull yourself up from the bottom postion.
This produces a...
Loaded Stretch
Research shows that Exercises that provide a Loaded Stretch in the Full Range of a Movement, elicit some Muscle Damage.
Reserach by Dr. Brad Schoenfeld demonstrated that Muscle Damage is one of the three mechanisms that triggers muscle growth.
Dr Jake Wilson, formerly with the University of Tampa's Human Performance Lab, determined that Loaded Stretches elicit an increase in muscle mass.
5) Accentuated Eccentric Hi-Low Cable Press Fly
Let's use the Bench Press for this example.
The wide straps with this machine appear to indicate this exercise can be performed; as with Dumbbell, as well.
a) Concentrically Press the weight out with a Narrow Grip. lock the load out.
b) Spead the handles out as wide as you can. Then lower the weight back to the bottom position; which turn it into a Accentuated Eccentric Fly Exercise.
To reiterate, Accentuated Eccentric Flys can be perform with Dumbbells, as well.
6) Step Ups
Hi-Low Cable Step Up can be performed with the Hi-Low Cable Pulley.
7) Accentuarted Eccentric Box Squats
This works better with a Dual Cable Pulley System. The Dual-Attachment Long Strap is attached around the neck similar to The Dual-Attachment Long Strap Good Morning/Back Raise.
Attachimg Dual-Attachment Long Strap is more comfortable when anchored between with the Dual Cable System than a Single Pulley System. I have a Dual Cable System.
The Movement Pattern is similar to The Good Morning/Back Raise.
a) Place the Box slightly behind you.
b) Sitting Back predominately replicates a Powerlifting Squat.
The shins are maintained Perpendicular to the floor.
I place the Box slightly farther back. his method, allowing me to sit back so far that my shins are even farther back, in an posterior positon; behind my heels.
Doing so, places more of the workload on the Hamstrings, Glutes and Quad in the hip area.
Other Exercises
There are some other interesting exercise that can be performed with a Hi-Low Cable Pulley System.
You may come of with some other youself with some experimentation.