Re: Intermittent Micro-Workouts Throughout The Day

[Guest guest]

A warmup could be using the muscles you are going to use during the exercise but in a lower intensity. So you can just use the Bullworker for warmup just don't go all the way. You can have several pushes, each bigger than the previous one, until you are comfortable to go all the way. So you can have several exercises throughout a day with a specific warmup before each exercise.Subject: Intermittent Micro-Workouts Throughout The DayTo: bullworkerclub Date: Friday, June 19, 2009, 9:38 PM

Hi All,

I suffer from chronic fatiuge syndrome (also known as fibromyalgia) and am having trouble coping with regular workouts of the kind recommended on the wall chart that came with my Bullworker X5.

However, I can handle very brief periods of intense exertion much, much better than I can handle any kind of extended effort. I don't suffer from the muscle aches and pains that plague many so people with chronic fatigue.

I have therefore been thinking about experimenting with regular "micro workouts" interspersed throughout the day; each consisting of maybe two or three exercises apiece. I have noticed other people mentioning using their bullworkers in ways quite similar to this. So I'm hoping some of you will post and share your thoughts and experiences - and of course, what kind of results they got.

It seems to me that the main problem would be in properly warming up and warming down so many times each day - the warmup/warmdown routine given on the wallchart itself represents a significant exertion. I was particularly wondering how other people who use their bullworkers intermittently cope. Do you get along just fine without bothering with the warmup/warmdown exercises?

Thanks in advance to those who reply

Tim.

[Guest guest]

>

> A warmup could be using the muscles you are going to use during the exercise

but in a lower intensity. So you can just use the Bullworker for warmup just

don't go all the way. You can have several pushes, each bigger than the previous

one, until you are comfortable to go all the way. So you can have several

exercises throughout a day with a specific warmup before each exercise.

Yes... You know, since my last post I was just thinking along very similar

lines: that the most time-effective warmup might be to perform the exercise

isotonically at low intensity before doing it more seriously.

[Guest guest]

I'd like to add that I don't do any warmDOWNS. I don't see them as necessary.But warmUPs seem to be very helpful in preventing injuries. The key to warmup seems to be activating the muscle before fully exerting it. And stretching the muscle apparently is not a good warmup.Subject: Intermittent Micro-Workouts Throughout The DayTo: bullworkerclub Date: Friday, June 19, 2009, 9:38 PM

Hi All,

I suffer from chronic fatiuge syndrome (also known as fibromyalgia) and am having trouble coping with regular workouts of the kind recommended on the wall chart that came with my Bullworker X5.

However, I can handle very brief periods of intense exertion much, much better than I can handle any kind of extended effort. I don't suffer from the muscle aches and pains that plague many so people with chronic fatigue.

I have therefore been thinking about experimenting with regular "micro workouts" interspersed throughout the day; each consisting of maybe two or three exercises apiece. I have noticed other people mentioning using their bullworkers in ways quite similar to this. So I'm hoping some of you will post and share your thoughts and experiences - and of course, what kind of results they got.

It seems to me that the main problem would be in properly warming up and warming down so many times each day - the warmup/warmdown routine given on the wallchart itself represents a significant exertion. I was particularly wondering how other people who use their bullworkers intermittently cope. Do you get along just fine without bothering with the warmup/warmdown exercises?

Thanks in advance to those who reply

Tim.

[Guest guest]

intermittent or micro workouts or whatever you call it will work. As I posted earlier I used to train in this way. Now I am experimenting with it once again and results are excellant. Select 3 to 4 exercises or if possible all the basic 7 exercises and do it every hour. One isometric hold of 7 to 10 seconds with 50% to 100% or your efforts is more than enough. Alternatively you may follow what I do now. One exercise for the major muscle groups in the first time. Next time it will we the same muscle groups but different exercise and change the exercise everytime you do till you exhause all exercise options. Then you can go back to square one and start over. Same applies with duration. You do one 7 second hold first time and then a 10 second hold and back to something like greater or less intensity and so on. Warm up? I do not spend time warming up. May be I am living in a hot climate- Kerala India. Or may be my body can take the load. However do not blindly follow what I have said. Experiment and do what works for you

Good luck

To: bullworkerclub From: timwilliamrogers@...Date: Sat, 20 Jun 2009 02:38:51 +0000Subject: Intermittent Micro-Workouts Throughout The Day

Hi All,I suffer from chronic fatiuge syndrome (also known as fibromyalgia) and am having trouble coping with regular workouts of the kind recommended on the wall chart that came with my Bullworker X5.However, I can handle very brief periods of intense exertion much, much better than I can handle any kind of extended effort. I don't suffer from the muscle aches and pains that plague many so people with chronic fatigue.I have therefore been thinking about experimenting with regular "micro workouts" interspersed throughout the day; each consisting of maybe two or three exercises apiece. I have noticed other people mentioning using their bullworkers in ways quite similar to this. So I'm hoping some of you will post and share your thoughts and experiences - and of course, what kind of results they got.It seems to me that the main problem would be in properly warming up and warming down so many times each day - the warmup/warmdown routine given on the wallchart itself represents a significant exertion. I was particularly wondering how other people who use their bullworkers intermittently cope. Do you get along just fine without bothering with the warmup/warmdown exercises?Thanks in advance to those who reply :)Tim.

Get easy photo sharing with Windows LiveT Photos. Drag n' drop

[Guest guest]

Intermittent or micro workouts or whatever you call it will work. As I posted

earlier I used to train in this way. Now I am experimenting with it once again

and results are excellant. Select 3 to 4 exercises or if possible all the basic

7 exercises and do it every hour. One isometric hold of 7 to 10 seconds with 50%

to 100% or your efforts is more than enough. Alternatively you may follow what I

do now. One exercise for the major muscle groups in the first time. Next time it

will we the same muscle groups but different exercise and change the exercise

everytime you do till you exhause all exercise options. Then you can go back to

square one and start over. Same applies with duration. You do one 7 second hold

first time and then a 10 second hold and back to something like greater or less

intensity and so on. Warm up? I do not spend time warming up. May be I am living

in a hot climate- Kerala India. Or may be my body can take the load. However do

not blindly follow what I have said. Experiment and do what works for you

Good luck

>

> Hi All,

>

> I suffer from chronic fatiuge syndrome (also known as fibromyalgia) and am

having trouble coping with regular workouts of the kind recommended on the wall

chart that came with my Bullworker X5.

>

> However, I can handle very brief periods of intense exertion much, much better

than I can handle any kind of extended effort. I don't suffer from the muscle

aches and pains that plague many so people with chronic fatigue.

>

> I have therefore been thinking about experimenting with regular " micro

workouts " interspersed throughout the day; each consisting of maybe two or three

exercises apiece. I have noticed other people mentioning using their bullworkers

in ways quite similar to this. So I'm hoping some of you will post and share

your thoughts and experiences - and of course, what kind of results they got.

>

> It seems to me that the main problem would be in properly warming up and

warming down so many times each day - the warmup/warmdown routine given on the

wallchart itself represents a significant exertion. I was particularly wondering

how other people who use their bullworkers intermittently cope. Do you get along

just fine without bothering with the warmup/warmdown exercises?

>

> Thanks in advance to those who reply

>

> Tim.

>

[Guest guest]

Hello Everyone,

I am a new member. I am 60 yrs old and a former weight lifter. I haven't

lifted in quite a few years due to arthritis. I read about the Bullworker and

saw that it doesn't stress the joints because the action is isometric and

figured, " what have I got to lose? " I have been using it for several weeks now

with impressive gains in strength and no joint pain. The routine I have been

using has been to exert absolute maximum effort for a ten-count for 1 or 2 reps

per exercise. Today I saw some regression in my numbers and believe that

working out my whole body with maximum effort in one workout is overstressing my

nervous system and therefore I am not recovering sufficiently. Today I did half

my exercises and will do the other half in a few days and see if this 2 day

split produces better results. I will continue to write down all my numbers and

will tailor the routine to produce the best results. When I lifted weights I

read up on Mike Mentzer's theory re: overtraining and when I cut back on my

workouts with weights I got stronger. I have no reason to believe the same

would not apply here. Time will tell.

[Guest guest]

I don't have fibromyalgia, but I do have a chronic sleep disorder that

frequently saps my energy so I could call it chronic fatigue.

In spite of this I have been successful in devising a successful strength

building program. I usually post on the SoloflexUsers group, you can get an idea

of the system I am using here:

http://health.groups.yahoo.com/group/SoloflexUsers/message/4441

The basic idea is to choose those exercises that you find the most productive,

just do those and then rest. Choose a weight that you can do ten strict reps,

not more. Then in my workout I do 1 to 3 warmup sets. I then do the chosen

weight 4 sets of 3 reps. Next workout I add one rep to the last set. So I do 3

sets of 3 reps, then 1 set of 4 reps. Next set I do 2 sets of 3 reps, then 2

sets of 4 reps.

Once all sets reach 4 reps, on the next workout last set I do 5 reps. Continue

this way until all 4 sets reach 5 sets.

For example, if barbell curls the chosen weight is 100 pounds, do the cycle than

add 5 pounds to the cycle and go back to 3 reps, 2.5 pounds if it was difficult.

If in doubt, go with the lower weight.

eg:

100 pounds

workout 1) 3,3,3,3

workout 2) 3,3,3,4

workout 3) 3,3,4,4

workout 4) 3,4,4,4

workout 5) 4,4,4,4

workout 6) 4,4,4,5

workout 7) 4,4,5,5

workout 8) 4,5,5,5

workout 9) 5,5,5,5

New Cycle 105 pounds:

workout 1) 3,3,3,3

workout 2) 3,3,3,4

workout 3) 3,3,4,4

workout 4) 3,4,4,4

workout 5) 4,4,4,4

workout 6) 4,4,4,5

workout 7) 4,4,5,5

workout 8) 4,5,5,5

workout 9) 5,5,5,5

etc.

I just do no more than 2-5 total exercises in any workout. I have my workout

divided over 3 days. On exercises like squats, deadlifts, and bench presses, you

can increase the weight on a new cycle by up to 10 pounds. get small 1.25 and

5/8 pound microloading plates. When in doubt, always go with the smaller weight

increase.

The idea is that it is easy and well within your range, and that is the point.

Your body adapts to the workout faster than the workload increases.

This is one of the strategies that Doug Hepburn used in his training to become

the strongest man in the world steroid free. Doug was handicapped and born a

victim of polio. Not exactly a natural candidate for a super strong human, but

he did it.

This works well for me because some days I am very energetic, other days I am

super bagged out due to extreme sleep deprivation. This way, only increasing the

exercise by one rep, and one rep only, it prevents me from overdoing it on

energetic days. On tired days, sometimes I load up on caffeine, but I always

take my time. This way, I get constant strength gain progress even on bad days.

This can easily be adapted to the bullworker routines. Just do a few seconds at

an easy moderate resistance and use your imagination.

<>

Another thing I tried was to use a small dumbbell and the bullworker and go

through a variety of exercises several times a day. Some have reported excellent

results. Myself, I only sleep a few hours at a time, several times a day so it

didn't work for me due to my other exercise routines, it was just too much to

add onto everything.

Let me know what you think.

Garett

>

> Hello Everyone,

> I am a new member. I am 60 yrs old and a former weight lifter. I haven't

lifted in quite a few years due to arthritis. I read about the Bullworker and

saw that it doesn't stress the joints because the action is isometric and

figured, " what have I got to lose? " I have been using it for several weeks now

with impressive gains in strength and no joint pain. The routine I have been

using has been to exert absolute maximum effort for a ten-count for 1 or 2 reps

per exercise. Today I saw some regression in my numbers and believe that

working out my whole body with maximum effort in one workout is overstressing my

nervous system and therefore I am not recovering sufficiently. Today I did half

my exercises and will do the other half in a few days and see if this 2 day

split produces better results. I will continue to write down all my numbers and

will tailor the routine to produce the best results. When I lifted weights I

read up on Mike Mentzer's theory re: overtraining and when I cut back on my

workouts with weights I got stronger. I have no reason to believe the same

would not apply here. Time will tell.

>

[Guest guest]

Hi Garett,

Thanks for the very extensive reply. I've read it through a few times and am

still thinking it over.

Interestingly enough, it's almost the exact opposite of what I've been doing so

far. Because I can handle short periods of very intense exertion without

problems, I tend to try to take advantage of that by going all out when I do use

the bullworker.

To be honest I'm still mulling this over. When you talk about 1 - 3 warmup sets

plus 4 sets of 4 of 3 to 5 reps, can I ask how long this all takes from

beginning to end (including rest breaks between sets)?

At this stage my guess would be that don't think I could handle using your

methods myself, but your post is interesting for what it says about our

different disorders.

Currently I am trying to get back to doing some aerobic exercise as well, which

for me is the REAL challenge. 20 minutes 3 times per week... Well, I can do it,

but doing it without " crashing " and making myself a whole lot worse all over

again... That's something else.

So I guess my real problem here is that just struggling with the aerobic stuff

doesn't leave any gas in the tank at all for any other kind of extended effort.

Oh, and let me also use this post to also thank everyone who replied:

Thank you, people! Your replies were useful!

Tim.

[Guest guest]

Hi Tim,

Today has been a bad day, extremely exhausted. Haven't worked out, yet.

I take my time and take breaks between sets. I do not rush.

It takes me anywhere between 45 minutes and 2.5 hours depending on how I feel

during a workout. Sometimes I workout for an hour, then the sleep deprivation

overtakes me. In that case, I will nap for 30 to 120 minutes in the middle of

it and then continue the workout.

I also drink a protein, mineral, carb drink and eat a banana if it's taking me a

while to keep blood sugar and nutrients up in the bloodstream.

I do not go super high intense. I may be able to handle it for a workout or two,

but then after that I could be too burnt out for several days. That would result

in missed workouts and lost progress.

Better small regular progress than burnout or injury.

In spite of my sleep disorder I am definitely way above the average person in

muscular strength. By being patient and systematic and expecting small and

gradual but regular progress I am able to be successful. The HIT theory of

exercise never worked anywhere near as well as strongman training methods even

when my sleep was normal.

I consider the Arthur , Mentzer, and Nautilus training methods inferior and

fraudulent. Frequent training to failure does more damage to a person with

fatigue issues than good as they are very hard on the nervous system and too

infrequent and taxing when energy and recovery ability is limited.

You have to experiment to figure out what works best for yourself and build up

gradually. If 20 minutes of cardio 3 times per week is too much today, as you

mentioned, get creative. While most information indicates 20 minutes 3 times a

week as a minimum for building stamina and reducing body fat, get there

gradually.

The body can only adapt so fast to any form of exercise. If you train too hard,

especially with fatigue or with a compromised health state, all you will do is

tear yourself down more than build yourself up.

So with your cardio routine, why not start with 2 minutes 3 times a week at a

specific low intensity. Ridiculously easy? Of course! Each week add 30 seconds

to the cardio. When you reach 10 minutes in 4 months, if doing it consistently

is a challenge, reduce the increase to 15 seconds each week. If not, within 9

months from the beginning you will be able to handle 20 minutes 3 times a week

with ease.

Experiment and improvise.

Good luck,

Garett

>

> Hi Garett,

>

> Thanks for the very extensive reply. I've read it through a few times and am

still thinking it over.

>

> Interestingly enough, it's almost the exact opposite of what I've been doing

so far. Because I can handle short periods of very intense exertion without

problems, I tend to try to take advantage of that by going all out when I do use

the bullworker.

>

> To be honest I'm still mulling this over. When you talk about 1 - 3 warmup

sets plus 4 sets of 4 of 3 to 5 reps, can I ask how long this all takes from

beginning to end (including rest breaks between sets)?

>

> At this stage my guess would be that don't think I could handle using your

methods myself, but your post is interesting for what it says about our

different disorders.

>

> Currently I am trying to get back to doing some aerobic exercise as well,

which for me is the REAL challenge. 20 minutes 3 times per week... Well, I can

do it, but doing it without " crashing " and making myself a whole lot worse all

over again... That's something else.

>

> So I guess my real problem here is that just struggling with the aerobic stuff

doesn't leave any gas in the tank at all for any other kind of extended effort.

>

> Oh, and let me also use this post to also thank everyone who replied:

>

> Thank you, people! Your replies were useful!

>

> Tim.

>

[Guest guest]

>

> Hi All,

>

> I suffer from chronic fatiuge syndrome (also known as fibromyalgia) and am

having trouble coping with regular workouts of the kind recommended on the wall

chart that came with my Bullworker X5.

>

> However, I can handle very brief periods of intense exertion much, much better

than I can handle any kind of extended effort. I don't suffer from the muscle

aches and pains that plague many so people with chronic fatigue.

>

> I have therefore been thinking about experimenting with regular " micro

workouts " interspersed throughout the day; each consisting of maybe two or three

exercises apiece. I have noticed other people mentioning using their bullworkers

in ways quite similar to this. So I'm hoping some of you will post and share

your thoughts and experiences - and of course, what kind of results they got.

>

> It seems to me that the main problem would be in properly warming up and

warming down so many times each day - the warmup/warmdown routine given on the

wallchart itself represents a significant exertion. I was particularly wondering

how other people who use their bullworkers intermittently cope. Do you get along

just fine without bothering with the warmup/warmdown exercises?

>

> Thanks in advance to those who reply

>

> Tim.

>

Wise words Garett.Normal conditions do not apply to anyone with certain types of

fatigue conditions.Doing what one can when one can do it,keeping flexible in the

approach to exercise and finding out what works for you should be paramount.

[Guest guest]

.....

>

> I consider the Arthur , Mentzer, and Nautilus training methods inferior

and fraudulent. Frequent training to failure does more damage to a person with

fatigue issues than good as they are very hard on the nervous system and too

infrequent and taxing when energy and recovery ability is limited.

>

.....

> Garett

>

Hi Garrett, I think you are being a bit harsh. Mike Mentzer always stressed

the need to be scientific and to keep records to see what was the precise amount

of stress your invidiual body required to stimulate growth. When I was younger,

I used to work out like a madman with weights and felt literally sick and tired

all the time and was always sore to boot. After I listened to Mike Mentzer I

cut way back on my workouts and grew in size and strength. I am currently

trying to apply the same principles to the Bullworker. I am doing one or two

reps per exercise with an all-out effort for a 10 count. I have grown

considerably in strength and I am seeing some of the old size coming back. I

did find that I was feeling overtrained doing all the arm, shoulder, chest and

back exercises twice a week (I can't do legs due to severe knee damage .)

Therefore I just split my routine into 2 parts and am trying it with one part

once a week for 2 days working out/week. I just did my second workout with this

split and feel better. I am keeping meticulous records so I can adjust as

needed.

[Guest guest]

> As regards to intermittant training, the " grease the groove " technique works

well when using it for isotonic movements. I have not tried it with isos but it

is worth a go.

I'm afraid I'm drawing a total blank there. What's the " grease the groove "

technique?

T.

[Guest guest]

Google Search.

>

> > As regards to intermittant training, the " grease the groove " technique works

well when using it for isotonic movements. I have not tried it with isos but it

is worth a go.

>

> I'm afraid I'm drawing a total blank there. What's the " grease the groove "

technique?

>

> T.

>

[Guest guest]

>

> Google Search.

LOL

That was my first thought, although I half wondered if I'd end up with a slew of

pr0nographic sites in my results!

[Guest guest]

http://www.cbass.com/Synaptic.htm

This is a good summary.

>

> > As regards to intermittant training, the " grease the groove " technique works

well when using it for isotonic movements. I have not tried it with isos but it

is worth a go.

>

> I'm afraid I'm drawing a total blank there. What's the " grease the groove "

technique?

>

> T.

>

[Guest guest]

>

> http://www.cbass.com/Synaptic.htm

>

> This is a good summary.

>

Ahh, I did finally bite the bullet and Google it myself - I found:

http://trainingdimensions.net/SOS/SOS%202007/Grease%20the%20Groove%20for%20Stren\

gth.pdf

Yours is good too, of course!

As for the bigger picture... Well, I can't claim to have investigated this

really thoroughly, but my gut instinct is there's probably more than one way up

the mountain.

Due to my own particular disability I don't necessarily think that I have any

real alternative to HIT. I simply cannot handle volume. If there's one thing

that we can all agree on, it's that we all need to " listen " to our own bodies

carefully, and respond to what they're telling us.

On a purely neurological level, I can think of one case in point that shows that

it's possible to form very strong and lasting connections on the basis of even a

single powerful experience: I'm talking about post-traumatic stress disorder.

Clearly, a few minutes worth of " learning " can last a lifetime.

Another phenomenon more broadly familiar to most people is that after a really

nasty gastric disturbance, you may find that it's a very long time before you

eat whatever food you associate with that disturbance. My last caramel thick

shake was in the late 70's, I'm yet to have another! This isn't purely

anecdotal: it has been replicated repeatedly in experimental studies with rats.

It was actually quite a seminal study in learning theory (my first degree was in

psychology). So in the right circumstances, once is more than enough.

I should add that I'm not personally aware of any studies directly exemplifying

this kind of phenomenon in motor neurons, and I'm certainly not disputing the

power of repetition. Nevertheless, evidently repetition is not the only way that

that our nervous systems learn.

Tim.

[Guest guest]

>

> Hi All,

>

> I suffer from chronic fatiuge syndrome (also known as fibromyalgia) and am

having trouble coping with regular workouts of the kind recommended on the wall

chart that came with my Bullworker X5.

>

> However, I can handle very brief periods of intense exertion much, much better

than I can handle any kind of extended effort. I don't suffer from the muscle

aches and pains that plague many so people with chronic fatigue.

>

> I have therefore been thinking about experimenting with regular " micro

workouts " interspersed throughout the day; each consisting of maybe two or three

exercises apiece. I have noticed other people mentioning using their bullworkers

in ways quite similar to this. So I'm hoping some of you will post and share

your thoughts and experiences - and of course, what kind of results they got.

>

> It seems to me that the main problem would be in properly warming up and

warming down so many times each day - the warmup/warmdown routine given on the

wallchart itself represents a significant exertion. I was particularly wondering

how other people who use their bullworkers intermittently cope. Do you get along

just fine without bothering with the warmup/warmdown exercises?

>

> Thanks in advance to those who reply

>

> Tim.

>

Some very interesting points and arguement Tim.

[Guest guest]

> >

> > Hi All,

> >

> > I suffer from chronic fatiuge syndrome (also known as fibromyalgia) and am

having trouble coping with regular workouts of the kind recommended on the wall

chart that came with my Bullworker X5.

> >

> > However, I can handle very brief periods of intense exertion much, much

better than I can handle any kind of extended effort. I don't suffer from the

muscle aches and pains that plague many so people with chronic fatigue.

> >

> > I have therefore been thinking about experimenting with regular " micro

workouts " interspersed throughout the day; each consisting of maybe two or three

exercises apiece. I have noticed other people mentioning using their bullworkers

in ways quite similar to this. So I'm hoping some of you will post and share

your thoughts and experiences - and of course, what kind of results they got.

> >

> > It seems to me that the main problem would be in properly warming up and

warming down so many times each day - the warmup/warmdown routine given on the

wallchart itself represents a significant exertion. I was particularly wondering

how other people who use their bullworkers intermittently cope. Do you get along

just fine without bothering with the warmup/warmdown exercises?

> >

> > Thanks in advance to those who reply

> >

> > Tim.

> >

> Some very interesting points and arguement Tim.

I am doing a short/intense routine. I do one rep per exercise and go for

maximum effort for a 10 count. It is very strenuous but short. I have not done

any warmup or cool downs at all outside of a brief twisting/stretching routine

that lasts maybe 15-30 seconds before the first exercise. So far, I am very

happy with my progress and haven't had any problem with the lack of warmup or

cool down. Go figure. As posted previously, I found that the routine is too

intense to do biceps, triceps, back, chest and shoulders all in one routine so I

am now splitting it up into 2 days.

>

[Guest guest]

Hi Tim - not sure what point you're making about these two different types of

learning - " one-shot " versus repetition in connection with physical performance.

All these two phenomena have in common is the label " learning " - and in this

case I think it just creates confusion.

The " one-shot " phenomenon, as you yourself hint, has no recorded contribution to

make to physical training issues. There are two big differences between these

two influences, repetition and " one-hsot "

Firstly, " One shot " learning always involves a perceived threat to life itself -

it always involves extreme distress and we seem to be set up to learn about

danger very quickly. Physical training doesn't belong to this category of

experience at all.

Secondly, (though connected to the first) " One shot " learning is always AVERSIVE

- it is always about NOT doing something, avoiding something, rather than

learning to DO something - it is " away " learning, wheras physical training is

" towards " learning.

So though one-shot learning undoubtably exists, it just isn't applicable to this

physical training issue.

However there IS a phenomenon which might be more useful to consider in relation

to this subject and particularly to your own situation; mental rehearsal. You

can stimulate a neurological pathway involving an action without performing it.

The benefits of just imagining an action, mental rehearsal, are well documented.

Maxwell Maltz in his book " Psycho-Cybernetics " (or some such) was one of the

first to bring this to popular notice, but people like concert pianists and

basketball players use mental rehearsal with testable benefit.

Now, the point for your situation would be that it might be beneficial to

rehearse actions in imagination and potentiate the neurological pathways without

actually burning much muscular energy. It might enhance performance without

adding to fatigue.

Do you think this might be worth a try? I hope it's of some use,

regards, Graham

> >

> > http://www.cbass.com/Synaptic.htm

> >

> > This is a good summary.

> >

>

>

> Ahh, I did finally bite the bullet and Google it myself - I found:

>

>

http://trainingdimensions.net/SOS/SOS%202007/Grease%20the%20Groove%20for%20Stren\

gth.pdf

>

> Yours is good too, of course!

>

> As for the bigger picture... Well, I can't claim to have investigated this

really thoroughly, but my gut instinct is there's probably more than one way up

the mountain.

>

> Due to my own particular disability I don't necessarily think that I have any

real alternative to HIT. I simply cannot handle volume. If there's one thing

that we can all agree on, it's that we all need to " listen " to our own bodies

carefully, and respond to what they're telling us.

>

> On a purely neurological level, I can think of one case in point that shows

that it's possible to form very strong and lasting connections on the basis of

even a single powerful experience: I'm talking about post-traumatic stress

disorder. Clearly, a few minutes worth of " learning " can last a lifetime.

>

> Another phenomenon more broadly familiar to most people is that after a really

nasty gastric disturbance, you may find that it's a very long time before you

eat whatever food you associate with that disturbance. My last caramel thick

shake was in the late 70's, I'm yet to have another! This isn't purely

anecdotal: it has been replicated repeatedly in experimental studies with rats.

It was actually quite a seminal study in learning theory (my first degree was in

psychology). So in the right circumstances, once is more than enough.

>

> I should add that I'm not personally aware of any studies directly

exemplifying this kind of phenomenon in motor neurons, and I'm certainly not

disputing the power of repetition. Nevertheless, evidently repetition is not the

only way that that our nervous systems learn.

>

> Tim.

>

[Guest guest]

Hi Graham,

First of all,thanks for your suggestion re mental rehersal - I don't know why

that didn't occur to me before! Thank you!

As for one shot vs repetition learning... I think you make some plausible

arguments, but not necessarily watertight ones. Don't forget that even high

intensity training is not really one shot: you don't just do one set and then

never pick up the weights again! So it really comes down to less frequent but

more intense shots. My own point in talking about one-shot learning was simply

that the raw number of repetitions isn't everything. Although I hasten add that

Garett's point is also entirely sound - raw repetition is important and it is

powerful.

Regarding the aversiveness angle... Again, what you say is plausible, but there

may still be some wriggle-room here. I can't think of any rigorous studies off

the top of my head to refute your position; but then, I did complete my psych

degree over 10 years ago now, so it has been a while!

On the other hand, I can with total clarity remember collecting the senior

swimming trophy for my primary school (age 11). So more positive experiences may

have the potential to form connections that are just as lasting... Albeit far

less studied outside the realms of " positive psychology " .

Plus... getting back down to Earth, like I've said before, due to my own

particular disability I really can't do volume anyway. So I figure I might as

well try HIT.

Tim.

[Guest guest]

Hi Tim,

Experiment with HIT, I tried many versions of it, and am not impressed. But

that's just me.

You might want to look into Rest Pause singles strength training (Google). This

is the training method I would use if I did not have my sleep disorder

aggravating my recovery ability.

I think it translates very well to the Bullworker, and is similar to what I

recall that you had described. With freeweights, you take a weight that is very

close to or your max single. You lift it and then rack the weight for 15 to 20

seconds. Then do another max lift. Each exercise is 6 to 10 lifts, and only

takes a few minutes. Whereas my progressive volume 1 rep per workout increase

over 4 sets after warmup takes 15 to 30 minutes per exercise including the

warmup sets.

Mike Mentzer got his best results with Rest Pause training, not Heavy Duty or

methods. Also, real athletes and strongmen use Rest Pause training.

Garett

>

> Hi Graham,

>

> First of all,thanks for your suggestion re mental rehersal - I don't know why

that didn't occur to me before! Thank you!

>

> As for one shot vs repetition learning... I think you make some plausible

arguments, but not necessarily watertight ones. Don't forget that even high

intensity training is not really one shot: you don't just do one set and then

never pick up the weights again! So it really comes down to less frequent but

more intense shots. My own point in talking about one-shot learning was simply

that the raw number of repetitions isn't everything. Although I hasten add that

Garett's point is also entirely sound - raw repetition is important and it is

powerful.

>

> Regarding the aversiveness angle... Again, what you say is plausible, but

there may still be some wriggle-room here. I can't think of any rigorous studies

off the top of my head to refute your position; but then, I did complete my

psych degree over 10 years ago now, so it has been a while!

>

> On the other hand, I can with total clarity remember collecting the senior

swimming trophy for my primary school (age 11). So more positive experiences may

have the potential to form connections that are just as lasting... Albeit far

less studied outside the realms of " positive psychology " .

>

> Plus... getting back down to Earth, like I've said before, due to my own

particular disability I really can't do volume anyway. So I figure I might as

well try HIT.

>

> Tim.

>

[Guest guest]

Makes sense. Like you I am more interested in strength and endurance than mass.

I think I'll give the rest pause method a shot.

Thanks again to all who have contributed to this thread

Tim.

[Guest guest]

This is going off at a bit of a tangent, but I'm sure we're all familiar with

the finding that isometric training only strengthens you within a 15 degree

range of motion.

Here's my question: does anyone know if this limitation is due to neurological

or muscular factors, or both?

Tim.

[Guest guest]

Dear Friends, this article from the NY Times has some interesting implications

re high intensity workouts, and micro workouts.

Regards,

JUNE 24, 2009, 12:26 PM

Can You Get Fit in Six Minutes a Week?

By GRETCHEN REYNOLDS

A few years ago, researchers at the National Institute of Health and Nutrition

in Japan put rats through a series of swim tests with surprising results. They

had one group of rodents paddle in a small pool for six hours, this long workout

broken into two sessions of three hours each. A second group of rats were made

to stroke furiously through short, intense bouts of swimming, while carrying

ballast to increase their workload. After 20 seconds, the weighted rats were

scooped out of the water and allowed to rest for 10 seconds, before being placed

back in the pool for another 20 seconds of exertion. The scientists had the rats

repeat these brief, strenuous swims 14 times, for a total of about

four-and-a-half minutes of swimming. Afterward, the researchers tested each

rat's muscle fibers and found that, as expected, the rats that had gone for the

six-hour swim showed preliminary molecular changes that would increase

endurance. But the second rodent group, which exercised for less than five

minutes also showed the same molecular changes.

The potency of interval training is nothing new. Many athletes have been

straining through interval sessions once or twice a week along with their

regular workout for years. But what researchers have been looking at recently is

whether humans, like that second group of rats, can increase endurance with only

a few minutes of strenuous exercise, instead of hours? Could it be that most of

us are spending more time than we need to trying to get fit?

The answer, a growing number of these sports scientists believe, may be yes.

" There was a time when the scientific literature suggested that the only way to

achieve endurance was through endurance-type activities, " such as long runs or

bike rides or, perhaps, six-hour swims, says Gibala, PhD, chairman of the

Department of Kinesiology at McMaster University in Ontario, Canada. But ongoing

research from Gibala's lab is turning that idea on its head. In one of the

group's recent studies, Gibala and his colleagues had a group of college

students, who were healthy but not athletes, ride a stationary bike at a

sustainable pace for between 90 and 120 minutes. Another set of students grunted

through a series of short, strenuous intervals: 20 to 30 seconds of cycling at

the highest intensity the riders could stand. After resting for four minutes,

the students pedaled hard again for another 20 to 30 seconds, repeating the

cycle four to six times (depending on how much each person could stand), " for a

total of two to three minutes of very intense exercise per training session, "

Gibala says.

Each of the two groups exercised three times a week. After two weeks, both

groups showed almost identical increases in their endurance (as measured in a

stationary bicycle time trial), even though the one group had exercised for six

to nine minutes per week, and the other about five hours. Additionally,

molecular changes that signal increased fitness were evident equally in both

groups. " The number and size of the mitochondria within the muscles " of the

students had increased significantly, Gibala says, a change that, before this

work, had been associated almost exclusively with prolonged endurance training.

Since mitochondria enable muscle cells to use oxygen to create energy, " changes

in the volume of the mitochondria can have a big impact on endurance

performance. " In other words, six minutes or so a week of hard exercise (plus

the time spent warming up, cooling down, and resting between the bouts of

intense work) had proven to be as good as multiple hours of working out for

achieving fitness. The short, intense workouts aided in weight loss, too,

although Gibala hadn't been studying that effect. " The rate of energy

expenditure remains higher longer into recovery " after brief, high-intensity

exercise than after longer, easier workouts, Gibala says. Other researchers have

found that similar, intense, brief sessions of exercise improve cardiac health,

even among people with heart disease.

There's a catch, though. Those six minutes, if they're to be effective, must

hurt. " We describe it as an `all-out' effort, " Gibala says. You'll be straying

" well out of your comfort zone. " That level of discomfort makes some activities

better-suited to intense training than others. " We haven't studied runners, "

Gibala says. The pounding involved in repeated sprinting could lead to injuries,

depending on a runner's experience and stride mechanics. But cycling and

swimming work well. " I'm a terrible swimmer, " Gibala says, " so every session for

me is intense, just because my technique is so awful. "

Meanwhile, his lab is studying whether people could telescope their workouts

into even less time. Could a single, two- to three-minute bout of intense

exercise confer the same endurance and health benefits as those six minutes of

multiple intervals? Gibala is hopeful. " I'm 41, with two young children, " he

says. " I don't have time to go out and exercise for hours. " The results should

be available this fall.

Copyright 2009 The New York Times CompanyPrivacy PolicyNYTimes.com 620 Eighth

Avenue New York, NY 10018

[Guest guest]

Those ultra intense short workouts have a very high injury rate. I have yet to

find a single endurance athlete that has ever been able to successfully train

for an endurance event with that kind of training. If there is one, please show

me.

The pain the trainer must endure leaves them excessively sore for days, and

often have much fatigue and exhaustion. Symptoms of overtraining kick in. The

dropout and burnout rate from this sort of training is very very high. The

trainer dreads the workout, and the pain and exhaustion that they will face

during and after the sessions.

This is why I have devised the workout I am currently doing where I take my

time, add just one rep to the set of exercises each workout. Then at the end of

the cycle, start again with lower reps and add a small amount of weight. I

always look forward to the sessions, they are well within my range, and I know

that I will always have an increase in the workload. the gains are small and

steady. I have no pain, exhaustion, or tiredness at the end of the sessions, and

my body and mind are ready for any task I may need to do. I finish it feeling

revived every time.

Sometimes the sessions get ridiculously easy, in those cases, like my last

workout session, on a couple of the exercises I added 1 rep on more the last 2

exercises instead of one to bring the increase faster. My adaptation to the

workload is happening faster than it is increasing.

Yet this still cannot go on forever, every 5-6 weeks, I add 10 pounds to the

bench, deadlift, and squat. In the course of a year, this will add 100 pounds to

those exercises, while doing sets of up to 5 reps. It is unlikely that I will be

able to continue that for 5 years, as no one can bench 800 pounds raw for 5

reps. After a couple of years, I will change training strategies.

If you want the ultimate short full body workout, look into the Range of Motion,

ROM Machine. http://www.fastexercise.com/ Do a Google search. It's a little

bigger and costs a little more than a Bullworker. On it you can get an amazing

workout in 4 minutes.

>

> Dear Friends, this article from the NY Times has some interesting implications

re high intensity workouts, and micro workouts.

>

> Regards,

>

>

> JUNE 24, 2009, 12:26 PM

> Can You Get Fit in Six Minutes a Week?

>

> By GRETCHEN REYNOLDS

>

> A few years ago, researchers at the National Institute of Health and Nutrition

in Japan put rats through a series of swim tests with surprising results. They

had one group of rodents paddle in a small pool for six hours, this long workout

broken into two sessions of three hours each. A second group of rats were made

to stroke furiously through short, intense bouts of swimming, while carrying

ballast to increase their workload. After 20 seconds, the weighted rats were

scooped out of the water and allowed to rest for 10 seconds, before being placed

back in the pool for another 20 seconds of exertion. The scientists had the rats

repeat these brief, strenuous swims 14 times, for a total of about

four-and-a-half minutes of swimming. Afterward, the researchers tested each

rat's muscle fibers and found that, as expected, the rats that had gone for the

six-hour swim showed preliminary molecular changes that would increase

endurance. But the second rodent group, which exercised for less than five

minutes also showed the same molecular changes.

>

> The potency of interval training is nothing new. Many athletes have been

straining through interval sessions once or twice a week along with their

regular workout for years. But what researchers have been looking at recently is

whether humans, like that second group of rats, can increase endurance with only

a few minutes of strenuous exercise, instead of hours? Could it be that most of

us are spending more time than we need to trying to get fit?

>

> The answer, a growing number of these sports scientists believe, may be yes.

>

> " There was a time when the scientific literature suggested that the only way

to achieve endurance was through endurance-type activities, " such as long runs

or bike rides or, perhaps, six-hour swims, says Gibala, PhD, chairman of

the Department of Kinesiology at McMaster University in Ontario, Canada. But

ongoing research from Gibala's lab is turning that idea on its head. In one of

the group's recent studies, Gibala and his colleagues had a group of college

students, who were healthy but not athletes, ride a stationary bike at a

sustainable pace for between 90 and 120 minutes. Another set of students grunted

through a series of short, strenuous intervals: 20 to 30 seconds of cycling at

the highest intensity the riders could stand. After resting for four minutes,

the students pedaled hard again for another 20 to 30 seconds, repeating the

cycle four to six times (depending on how much each person could stand), " for a

total of two to three minutes of very intense exercise per training session, "

Gibala says.

>

> Each of the two groups exercised three times a week. After two weeks, both

groups showed almost identical increases in their endurance (as measured in a

stationary bicycle time trial), even though the one group had exercised for six

to nine minutes per week, and the other about five hours. Additionally,

molecular changes that signal increased fitness were evident equally in both

groups. " The number and size of the mitochondria within the muscles " of the

students had increased significantly, Gibala says, a change that, before this

work, had been associated almost exclusively with prolonged endurance training.

Since mitochondria enable muscle cells to use oxygen to create energy, " changes

in the volume of the mitochondria can have a big impact on endurance

performance. " In other words, six minutes or so a week of hard exercise (plus

the time spent warming up, cooling down, and resting between the bouts of

intense work) had proven to be as good as multiple hours of working out for

achieving fitness. The short, intense workouts aided in weight loss, too,

although Gibala hadn't been studying that effect. " The rate of energy

expenditure remains higher longer into recovery " after brief, high-intensity

exercise than after longer, easier workouts, Gibala says. Other researchers have

found that similar, intense, brief sessions of exercise improve cardiac health,

even among people with heart disease.

>

> There's a catch, though. Those six minutes, if they're to be effective, must

hurt. " We describe it as an `all-out' effort, " Gibala says. You'll be straying

" well out of your comfort zone. " That level of discomfort makes some activities

better-suited to intense training than others. " We haven't studied runners, "

Gibala says. The pounding involved in repeated sprinting could lead to injuries,

depending on a runner's experience and stride mechanics. But cycling and

swimming work well. " I'm a terrible swimmer, " Gibala says, " so every session for

me is intense, just because my technique is so awful. "

> Meanwhile, his lab is studying whether people could telescope their workouts

into even less time. Could a single, two- to three-minute bout of intense

exercise confer the same endurance and health benefits as those six minutes of

multiple intervals? Gibala is hopeful. " I'm 41, with two young children, " he

says. " I don't have time to go out and exercise for hours. " The results should

be available this fall.

>

>

> Copyright 2009 The New York Times CompanyPrivacy PolicyNYTimes.com 620 Eighth

Avenue New York, NY 10018

>