Re: Is it me or is this mostly useless for legs?

[Guest guest]

>

> Other than the inner/outer thigh routines and knee

> raises, it seems not to stress the muscles much at

> all. I've taken to doing doorknob squats for quads.

I've had a Bullworker since the '70s, and I totally

agree that there are better exercise choices for the

legs than using a BW. The routines you mentioned,

though, are excellent for their purpose.

Over the years, I've never relied on the BW for leg

training. Presently I rely on bodyweight squats

(flat-footed and Hindu style) as well as my bicycle

commuting. Previously, I've gone through kung fu

horse stance training (longest was around 45 minutes

- now THAT is an isometric hold! LOL) in my teens,

squat jumps (lunges but rising with a leap and

landing with the other leg in a forward lunge

position), martial arts kicking, jumping rope, etc.

Something for the hamstring from Wing Chun training

was to raise one's foot (in a straight legged kicking

position so that leg is horizontal or a bit higher)

and " hang " it through a loop of towel or rag

suspended under a spring, and to press repeatedly

downward (the spring pulls your leg back up). This

can obviously be applied isometrically (hold the

press down), and with a little imagination, the BW

can be made to replace the spring (foot on cable,

must hang the BW SECURELY!), but it's really

inconvenient. It would be easier to just raise the

foot on a table or some other support that is waist

high or a little higher and to press down, thus

hitting the hamstrings isometrically. (The Wing

Chun training was not to develop the hamstrings

specifically, but to develop withdrawal of the

kicking leg as well as the strength/balance of the

supporting leg.)

A stretch I do now is to sit on the floor, legs

straight and spread apart, and touch my forehead or

chin to the floor by bending forward. My range of

motion quickly increases if I consciously press my

legs down to the floor, thus hitting the hamstrings.

Once my forehead or chin reaches the floor (in about

three minutes -- getting old ), I hold it there

for some 2 minutes at a time, and this would be an

isometric stretch/press on the hamstrings as well.

I do it for the stretch, though, not really for

strengthening the hamstrings. But I would suspect

that the hamstrings are strengthened in the process.

One I can imagine with the BW: Put both feet inside

the straps (cables hurt) with one leg behind the other

(BW bar is behind one foot and in front of the other).

Stand on front leg and press straps directly backward

with hind leg. Of course, repeat with opposite leg.

Pressing back with a straight leg hits the hamstrings

and glutes, while pressing back and up with bent knee

may simulate a leg curl.

Just letting my imagination soar.

Gerry

[Guest guest]

Although you can add squats, lunges, etc. to your Bullworker workouts for legs,( hill sprinting is great) last year when I did Bullworker leg exercises only, while my legs didn't grow in size (they didn't with months of squats, either) they did grow in strength and became rock hard. And, I had great endurance in them, allowing me to walk hills, etc., easily. So, this year, starting Jan. 1, I quit all bodyweight exercises and am doing Bullworker only, following the chart. So far, so good. I'm staying on the first seven exercises for an extra week, since on the first I only actually did a few exercises and did not make it up on Saturday. Try the Steel Bow, you'll get a great workout. Anyway, my experience is that I did not gain size in my legs with Bullworker, but I did gain strength and endurance and rock hard legs.. Now, with my upper body, I have gained size along with strength. So, instead of struggling through numerous bodyweight exercises, I'm

doing Bullworker only and getting same results a lot quicker and a heck of a lot easier. Richknuj_gse wrote: >> Other than the inner/outer thigh routines and knee> raises, it seems not to stress the muscles much at> all. I've taken to doing doorknob squats for quads.I've had a Bullworker since the '70s, and I

totally agree that there are better exercise choices for thelegs than using a BW. The routines you mentioned, though, are excellent for their purpose.Over the years, I've never relied on the BW for legtraining. Presently I rely on bodyweight squats (flat-footed and Hindu style) as well as my bicyclecommuting. Previously, I've gone through kung fuhorse stance training (longest was around 45 minutes - now THAT is an isometric hold! LOL) in my teens, squat jumps (lunges but rising with a leap and landing with the other leg in a forward lunge position), martial arts kicking, jumping rope, etc.Something for the hamstring from Wing Chun trainingwas to raise one's foot (in a straight legged kickingposition so that leg is horizontal or a bit higher) and "hang" it through a loop of towel or rag suspended under a spring, and to press repeatedly downward (the spring pulls your leg back up). This can

obviously be applied isometrically (hold the press down), and with a little imagination, the BW can be made to replace the spring (foot on cable, must hang the BW SECURELY!), but it's really inconvenient. It would be easier to just raise the foot on a table or some other support that is waist high or a little higher and to press down, thus hitting the hamstrings isometrically. (The Wing Chun training was not to develop the hamstringsspecifically, but to develop withdrawal of the kicking leg as well as the strength/balance of the supporting leg.)A stretch I do now is to sit on the floor, legs straight and spread apart, and touch my forehead orchin to the floor by bending forward. My range ofmotion quickly increases if I consciously press mylegs down to the floor, thus hitting the hamstrings.Once my forehead or chin reaches the floor (in aboutthree minutes -- getting old ), I hold it there for

some 2 minutes at a time, and this would be anisometric stretch/press on the hamstrings as well.I do it for the stretch, though, not really forstrengthening the hamstrings. But I would suspectthat the hamstrings are strengthened in the process.One I can imagine with the BW: Put both feet insidethe straps (cables hurt) with one leg behind the other(BW bar is behind one foot and in front of the other).Stand on front leg and press straps directly backwardwith hind leg. Of course, repeat with opposite leg.Pressing back with a straight leg hits the hamstringsand glutes, while pressing back and up with bent kneemay simulate a leg curl.Just letting my imagination soar. :)Gerry __________________________________________________