reverse hypers-what sort of weight?

[Charlie Kane]

hi.

my first post in this area. Whilst I am not a powerlifter I have incorporated a lot of WSB in my training to great effect. i thank you all for the immense quality of material i have read on this board over the last few months.

my question is.

recently my gym got a reverse hyper machine. it looks like the real deal.

just like to know what sort of weights guys out there are using relative to your weights on squats and also what speed of movement are you aiming for on the positive and negative range of the exercise?

thanks

Charlie

 

[Deciever]

well i dont have a reverse hyper platform, but i am starting to weighted hyper extensions....

any way for weighted extensions i can use an 80 lb dumbell for 6 reps...

 

[powerlifterjay]

Well in relation to my squat its alot lower. But i think it supposed to be. I do reps of ten after i do something heavy. When i got on it for th efirst time i had trouble with 135lbs or so. No i do 225 regular;ly on set 1 and i can do in the 300's for low reps 3 to 5. My partener does reps with 400. We squat in the upper 700's low 8's

 

[IrishPower]

there are many ways to use the reverse hyper. they all work slightly differently.

1. you can use lighter weight and do really strict reps where your legs are totally straight, you pause at the bottom and reverse back out explosively. these are hard if you use no momentum. i have used between 100 - 200 lbs in this fashion. when i do them this way, i keep the reps between 15 - 20

2. you can load hella weight on there and swing the living shit out of it with a slight bend in your knees. we do this once in awhile. i have done 4 and 5 45s on each side a couple of times this way. i feel these more in hamstrings and glutes.

3. you can use either of the above 2 methods with bands. when you add mini bands, the exercise really nails the lower back. i feel tons of lactic acid this way.


as you can see, there are TONS of ways to use the machine. the best thing to do is NOT to get caught up in the weight. go for a set number of reps. on days following squat or heavy lower back work, i prefer lighter weight for pump.

sometimes right after a squat or lower back exercise, i will get a bug up my ass to load this machine up and blast away.

it all works.... just keep it mixed up and stay fresh.

/irish

 

[Charlie Kane]

thanks guys.

thanks a lot for all your responses... that will help big time.

Charlie

 

[xtreem]

we just recieved ours last week. a pro maxima...seems sturdy enough. i'm wondering how long the nylon foot strap is gonna hold up. does anyone make a leather version?

 

[b fold the truth]

I'm still using a piece of 2x12 laying across my power rack...must find a way to add weight..

B True

 

[xtreem]

yep, i hear a band will really up the eccentric portion of the movement. i'm ordering a calf/glute/ham raise bench real soon also.

 

[I'D RATHER BE DEADLIFTING]

I'm still using a piece of 2x12 laying across my power rack...must find a way to add weight..

B True

I'm about half of your size, I curretly use a 2"x6" over my rack. I'm actually going to get either a 12" or another 2"x6" and put them together.

Today I added resistance by wrapping a mini band around 2 dumbells in front of my rack and attaching my tricep strap to the band and around my ankles. Worked pretty well. I may try 2 minis next time or the light bands. A lot harder than bodyweight.


My dad and I are constructing a plan to add weights to it though. Sounds good in theory. I just have to get one or two more things first. If it works, I'll take pics and show you guys because it would be a nice and cheap home version.