One of the most heavily debated topics in bodybuilding and weightlifting in general is the concept of form. The key? The Vector-force diagram. Learn why...
Hey guys. Before we get into the article, I need to address something. I know a lot of you guys have been e-mailing me and I haven't answered ANY. I apologize wholeheartedly, but the college network I'm on has made sending e-mails very difficult, and it rarely works. I have to go through a whole lot to send them out. If you're signed up on the message boards here, send me a private message there, I'm more likely to be able to respond. Sorry again, and here we go!


The Concept Of Form


One of the most heavily debated topics in bodybuilding and weightlifting in general is the concept of form. It is particularly important in bodybuilding as the various theories are all in order to maximize muscle activation. EMG tests can be helpful, but simple physics can help us decide both what exercises to use and how to perform them to maximize results. The key? The Vector-force diagram.

Physics is rarely considered in bodybuilding, chemistry and biology taking precedence. But in this case, it's physics to the rescue. So what exactly IS a VF diagram? Basically, a VF diagram is one in which every force during a lift, from forces due to gravity, the muscles activated, and even friction are put into play. For our purposes, normal forces and friction will be ignored, as they aren't that important for our goals.

Now how is a VF diagram constructed? We'll use basic line drawings because it's quick, I'm using MS Paint, and I'm a terrible artist. First start with a simple diagram of the exercise. This is of the bench press, looking down on the lifter's head parallel with the floor. The yellow areas are the lifter, the bottom gray is the bench, and obviously the bar is the gray bar with white weights on either end. Three diagrams will be used, narrow grip, wide, grip, neutral grip