Evaluating Exercise Effectiveness

A long time ago, I read a book by Leo Costa, Jr, a bodybuilder and marketer, called "Big Beyond Belief". 

I still use Costa's "NMA" classification for exercises.  NMA stands for "neuro-muscular activation".  Back in 1994, when I bought this manual, it was chock full of cutting edge ideas I'd never been exposed to.  Going back over it, I find that it's really a rather complete overview of effective weight training, including basic periodization schemes.  I got good results off of the 4x weeks, 1x daily program in the book.

Anyway, on to the NMA classifications:

Level 1:  Isolation exercises using variable resistance machines
Level 2:  Compound exercises using variable resistance machines.
Level 3:  Isolation exercises using no-variable resistance machings (no cam, chains, or gears)
Level 4: Compound exercises using non-variable resistance exercise machines (in particular, cable machines have more "freedom" and "play")
Level 5:  Isolation exercise with free-weight
Level 6:  Compound exercise with free-weight
Level 7:  Moving the body through space

As you can see, this is not a bad heirarchy of movements at all.

Comments

[Nick McKinless]

Steve, you're really starting to cook now with some of this information. Very interesting, unusual and totally fascinating. Keep it coming!

Nick