Workout Frequency

[Guest guest]

>

> Do most of you guys follow the 5 workouts a week schedule, or

something

> else. As for myself, I workout 4 days a week.I know maintenance

> training only calls for once a week, but that doesn't seem like

enough

> stimulation. I am just curious to everyone else's schedule.

>

> Brawn

>

Funny you wrote that question, because I'm curious myself. I'm

interested in doing the Bullworker isometrically but don't know how

often. Some sites say you shouldn't do them everyday and I don't know

who is right or wrong.

[Guest guest]

I do Bullworker workouts 5 days a week, isometrically. The weekend is to be used as makeup day if you miss a workout. This seems to work for me. Remember, thousands upon thousands of people have followed Bullworker schedule of 5 days a week with great results for many years. If it worked for them then, it should work for us today. Rich paintchipper wrote: >> Do most of you guys follow the 5 workouts a week schedule, or something > else. As for myself, I workout 4 days a week.I know maintenance > training only calls for once a week, but that doesn't seem like enough > stimulation. I am just curious to everyone else's schedule.> > Brawn>Funny you wrote that question, because I'm curious myself. I'm interested in doing the Bullworker isometrically but don't know how often. Some sites say you shouldn't do them everyday and I don't know who is right or wrong.

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[Guest guest]

Hi Everyone,

Starting last week, I began doing a Split Routine version of the

" advanced " workout (3 'isotonic' sets of 10 (3x20 for abs), holding

last rep of 3rd set for 10 count). I did Arms, Abs and Shoulders on

MON and THU, Chest, Back and Legs on TUE and FRI. This brought the

length of the workouts to an average of 45 minutes each. On Wednesday,

I did the Body Bar video workout but will probably vary the Wednesday

workout each week (Iso-Motion, Fitness Bar, yoga, etc., whatever I'm

in the mood for).

I plan to continue with this split routine for the next 3-4 weeks. In

the short time since I've gotten back into Bullworker training (it's

only been about 2 months), the results I'm getting are amazing me. I

can see a definite increase in size in my pecs, biceps, triceps,

delts, and even my lats. Not a real BIG increase, but definitely

noticeable (haven't measured, am just going by what I see in the

mirror, and what friends have confirmed). Haven't seen a size increase

in my legs, but my quads are more defined. I'm also getting more

definition and hardness all over, which really pleases me. I'm not a

" big guy " and will never have a " bodybuilder's physique " -- my mantra

is " Ripped, Chiseled, Rock Hard " . I'm convinced the BW workouts are

helping me along this line more than all the other things I was doing

previously, which included dumbbells, elastic cables, bodyweight

exercises.

I'm using both the Steel-Bow and the X5 in my workouts. I prefer the

X5 for the leg exercises -- mostly because it's easier to get my feet

between the straps, and I feel like Exercise #19 (squats) is the best

one for my quads. I also like the extra range of motion you get on the

X5 with Exercise # 28 (bicep curls), #29 (kneeling upright row), and

#25 (tricep pressdown).

I keep an exercise log, and enter a record of every workout I do, with

notes on how the workout went, how long it took, etc. I use the Day

Runner Weekly organizer -- the refillable style with 7 holes punched

to fit in a binder. I get them at Office Depot. This is the best image

I could find of one online (and even this one's not very good)

http://tinyurl.com/2twuhq

I use a Seiko Pocket Metronome to time the isometric holds. It's a

handy little thing that I got several years ago for timing yoga poses,

and it works GREAT for iso holds. It's no bigger than a credit card,

and not much thicker. It " chirps " the seconds. You can set it for any

number of beats per minute you want. I set mine for 55 bpm, just to

add a tiny bit more time to the holds. I don't think the model I have

is still available, but you can find other models online and at

amazon. Here's the link to one at amazon: http://tinyurl.com/2kdhaa

For Bullworker workouts, I list the chart number of the exercise and

the number of sets and reps I've done. If the exercise is from the

Bullworker X5 chart, I write only the NUMBER of the exercise. For

example, " 1 " would be 'Biceps--inner range' on the X5 chart. If it's

from the Men's side of the Steel-Bow chart, I write the NUMBER and

LETTER, so " 4a " would be the first Chest exercise on that chart. If

it's from the Women's side of the Steel-Bow chart, I mark W in front

of the number and letter. So " W3c " would be the third Shoulder

exercise on that chart. If I'm using the X5, I write that after the

Exercise number, otherwise it's the Steel-Bow.

Monday's workout was Arms, Abs and Delts. It looks like this in my log:

(3x10 - Abs: 3x20)

Biceps: 27. X5 x x x 28. X5 x x x (each x represents a completed

set. The last x will be underlined (in my log) to indicate I held the

last rep of that set for 10 seconds)

Triceps: 25. X5 x x x

Abs: 5. X5 x x x 18. X5 x x x 33. X5 x (just one set of 20 reps on

this one)

Delts: 8. X5 x x x 29. X5 x x x 3d x x x

Workout time: 48 minutes.

Tuesday: Chest, Back and Legs

Chest: W4a. x x x W4b. x x x W4c. x x x W4d. x x x

Back: 4. X5 x x x 12. X5 x x x 38. X5 x x x 5d. x x x

Legs: 19. X5 x x x 6b. X5 x x x 6c. X5 x x x 6d. X5 x x x

Workout time: 47 minutes

As much as possible, I'll select different exercises from the charts

for each body part on subsequent workouts so I won't be doing the same

ones each time.

This might sound like heresy (hope I don't get kicked out of the club

for saying it, lol!), but I'm not all that concerned with knowing my

actual strength gains. It's just not that important to me. The pushups

and squatting, etc. that I do in yoga have become noticeably easier

since starting Bullworker training, so I feel the Bullworker workouts

are definitely increasing my overall strength, and just knowing that

is enough to satisfy me. I pay hardly any attention to the Power Meter

-- I just concentrate on putting my best effort into every rep and

iso-hold. As far as results go, I guess I place more importance on the

ones I see in the mirror, and I'm very happy with the way my muscles

are growing and getting more defined now.

Are you all familiar with the natural bodybuilder, Clarence Bass? He's

written several training books, and I find the title of his most

recent one very inspirational and motivational. It's called " Challenge

Yourself -- Fitness, Leanness and Health At Any Age " . I've made

" challenge yourself at any age " my motto, and that really does

motivate me to keep challenging myself, to keep working out

vigorously, and not slack off as I get older.

Kind regards,

Ronn