Re: Steel-Bow High Rep Routine

[Guest guest]

>

> I just received my wall chart yesterday and was reviewing the subject routine.

 Does anyone know of a youtube video which demos the high rep routine?

>

I frequently search Youtube for Bullworker related information.I have not seen

anything such as you mention.Indeed although there are new additions from time

to time I seen not so much routines but basic demonstrations and a few whose

intention seems to poke fun.If anyone has seen anything different and

contradicts me I will be most happy for you.Ed

[Guest guest]

I am 65 year old, I bought Bullworker in 1978, I need a wall chart, Kindly help.

I just received my wall chart yesterday and was reviewing the subject routine. Does anyone know of a youtube video which demos the high rep routine?

[Guest guest]

>

> > I just received my wall chart yesterday and was reviewing the subject

routine. Does anyone know of a youtube video which demos the high rep routine?

> >

> >

>Phase One:

First week:

Train every other day 3 to 4 times in a 7day period. You will only do 2 static

reps of each exercise with a 5 to 10 second hold as explained earlier.

Second week:

Train every other day 3 to 4 times in a 7day period. You will do 3 static reps

of each exercise with a 5 to 10 second hold as explained earlier.

Third week:

Train every other day 3 to 4 times in a 7day period. You will do 4 static reps

of each exercise with a 5 to 10 second hold as explained earlier.

Fourth week:

Train every other day 4 times in a 7day period. You will do 5 static reps of

each exercise with a 5 to 10 second hold as explained earlierPhase Two:

At this point of your training we will be switching to Isotonic training. You

will be performing all 24 exercises as follows.

Isotonic means that we will be performing more then one repetition of each

exercise and we will be doing multiple sets.

First week:

Train every other day 3 to 4 times in a 7day period. You will only do 10 reps of

each exercise and you will be doing one (1) set of each movement, you will only

hold the last exercise, the tenth rep at 100% of your strength with a 5 to 10

second hold as explained earlier. It is very important at this point of your

training that you focus on each rep to get maximum benefit from the exercise.

Second week:

Train every other day 3 to 4 times in a 7day period. You will only do 10 reps of

each exercise and you will be doing two (2) sets of each movement you will only

hold the last exercise, the tenth rep at 100% of your strength with a 5 to 10

second hold as explained earlier. It is very important at this point of your

training that you focus on each rep to get maximum benefit from the exercise.

Third week:

Train every other day 3 to 4 times in a 7day period. You will only do 10 reps of

each exercise and you will be doing three (3) sets of each movement, you will

only hold the last exercise, the tenth rep at 100% of your strength with a 5 to

10 second hold as explained earlier. It is very important at this point of your

training that you focus on each rep to get maximum benefit from the exercise.

Fourth week:

Train every other day 4 times in a 7day period. You will only do 10 reps of each

exercise and you will be doing four (4) sets of each movement, you will only

hold the last exercise, the tenth rep at 100% of your strength with a 5 to 10

second hold as explained earlier. It is very important at this point of your

training that you focus on each rep to get maximum benefit from the

exercisePhase Three:

At this point in your training we will be winding down from all the intense

training that you have done. The next four (4) weeks you will be performing all

24 exercises for only one static rep for a 10 second hold only. You will use

only 70% of your strength during the first week exercising 4 times a week. After

that you will go back to 100% of your strength in the second, third and fourth

week. Training 5 times per week.

Print out a new log sheet to track these exercises. You will at this point

notice a change in your body that has not happened before. You may from this

point forward REPEAT THE PROGRAM AGAIN, you may add in specialized exercises,

for example if you find you have a lagging body part i.e.. chest, arms etc.. you

can add exercises to the original 24 but do not exceed 30 exercises in all.

[Guest guest]

Irvhal,

Keep it up. This is the simplest and most responsive routine I have ever tried with a Bullworker. I am training again for competition and the Sit-at-Home fitness is a M-F daily part of the program.

Bullworker

..

Subject: Steel-Bow High Rep RoutineTo: bullworkerclub Date: Wednesday, May 12, 2010, 6:22 AM

I'm now on my third week with the Steel-Bow isotonic, high rep routine, doing 100 reps (or more), using the lower resistance spring for all but the ab exercises, for which I switch to the stronger intermediate level spring. My sole isometric exercise is an isomotion routine, using the lower resistance spring, where I raise the bow over my head and down, then from side-to-side, all while maintaining a maximum contraction. The high rep, isotonic routine is excellent for stamina and definition; and the isomotion is good for core strength, as well as warm ups and for winding down. Being over 50 this routine meets my modest goals without the tendonitous I sometimes encountered with the Bullworker.