What is the LIBRA System?

[John A. Casler]

The LIBRA System of Strength Training

The LIBRA system of training is based on the concept that training antagonists in a balanced fashion has value.

In simple terms it would consist of training a muscle or muscle group and then training the "antagonist" muscle or group.

For example you would train a Leg (knee) Extension, and follow that with a Leg Curl.

You might train a Bench Press, and follow that with a Barbell Row.

[John A. Casler]

Examples of Libra System Exercise Pairs:

Barbell Squat
Reverse Loaded Squat

DeadLift
Reverse Loaded Squat

Lat Pulldown
Overhead Press

Bentover Barbell Row
Barbell Bench Press

Barbell Curl
Triceps Pressdown

High Pulls
Dips

Leg Extensions
Leg Curls

Hanging Knee Raises
Reverse Hyperextensions

Chins
Handstand Pressups

[growl]

This is great John, in fact, it's been the way I have approached things for a very long time. I have never done the reverse squat though and stay away from leg curls.
Because I have worked antagonists diligently, I have no "tight" muscles anywhere and never a "need" for massage (except from a pretty girl). With every pushing movement, I always tried to do the opposite pulling movement. I believe this leads to balance.
Many of my friends back in high school(years ago) would only work the muscles they could see. They ended up looking a bit like gorillas, a bit hunched, shoulders pulled forward, in their development from nothing but "benches". They had stronger benches than me because I worked everything. Well, I ended up with complete development and now I'm much stronger in every movement then they all are. I think the body only allows so much imbalance before stopping you cold. Let me know what you think.

[John A. Casler]

growl said:

This is great John, in fact, it's been the way I have approached things for a very long time. I have never done the reverse squat though and stay away from leg curls.
Because I have worked antagonists diligently, I have no "tight" muscles anywhere and never a "need" for massage (except from a pretty girl). With every pushing movement, I always tried to do the opposite pulling movement. I believe this leads to balance.
Many of my friends back in high school(years ago) would only work the muscles they could see. They ended up looking a bit like gorillas, a bit hunched, shoulders pulled forward, in their development from nothing but "benches". They had stronger benches than me because I worked everything. Well, I ended up with complete development and now I'm much stronger in every movement then they all are. I think the body only allows so much imbalance before stopping you cold. Let me know what you think.

Hi Jeff,

Glad to have you literally "on" board.

While I am loathe to use the word "balanced" since it seems to refer to some type of measured ratio, my use is more of a program developed to condition opposing (antagonist) muscles, muscle groups, and Opposing Kinetic Chains.

This promotes a balanced loading of the joints involved, and again, while I have no "ratios" or percentages, many times there is an interesting symmetry to the loads, if they are of similar types of actions.

I just find something "organic" about it, and my attempts to train otherwise fall flat.

The "Reverse Loaded Squat" is a very effective antagonist to the Kinetic Chain of the "normally" loaded Squat. It is also one of the "cornerstone" exercise actions to my Torso Stabilization System.

If you go to the Rogue HIT Blog, you'll see that Ken (Kilroy) has them in his routine, and has gotten quite strong in them.