What is the Lotte Berk “Method”?
(2003) During isotonic (dynamic) strength training exercises, you perform one “rep” by lifting a resistance (either a dumbbell or a body part) through the full “range of motion” of the joint involved. Beginning with the muscle fully lengthened (usually at the “bottom” position), you first contract (shorten) the muscle to lift the weight, pause briefly at the top (called the “mid-range” position), and finally lengthen the muscle (resisting the pull of gravity) to lower the weight. Many Lotte Berk exercises extend the amount of time that you pause with your muscle fully contracted at the mid-range (or top) of the rep. You perform either an “isometric contraction,” tightening the target muscle as hard as you can and holding, holding, holding. Or you do tiny, tiny pulsing reps — dynamic isometric contractions — again contracting the muscle as tightly as possible, then releasing it ever so slightly, squeezing it again, etc, using as little movement as possible in the process. Not surprisi
