Re: How do you determine %ages of your strength

[Guest guest]

> I've noticed that Bullworker and ISO 7X wall charts say to use 70% of

> your strength rather than full-out strength. How does one detemine this?

> I've been using full strength and holding for 7 secs., but note

> significant bilateral elbow pain when I do chest compression like this.

> I think I've got to ease up to perhaps 60-70% of full-out, so how do you

> detemine this level? What's it supposed to feel like?

Well lets saying while doing the chest compression you mentioned and

your maximum all out effort is 100 according to the power meter well 70

on the power meter would be 70%. HTH?

ATB

[Guest guest]

>

> I've noticed that Bullworker and ISO 7X wall charts say to use 70% of your

strength rather than full-out strength. How does one detemine this? I've been

using full strength and holding for 7 secs., but note significant bilateral

elbow pain when I do chest compression like this. I think I've got to ease up

to perhaps 60-70% of full-out, so how do you detemine this level? What's it

supposed to feel like?

>

This is an educated guess{I hope}.If you were lifting a weight seventy per cent

would be the figure you obtained from doing one rep max to find your highest

obtainable load..By analogy I would assume that if you were using full strength

and this brought problems you would have none the less noted the point on the

scale that represented maximum compression would be your highest obtainable

load.I suggest that you do the maths on that point of the compression scale to

obtain your new working level.As to how it would feel I would suggest that you

will experience it as you obtain it as these things are often quite

subjective.Good luck and hope this helps.Ed

[Guest guest]

You can keep it simple and when you hit " max " compression on the power scale one

time, back of to a little less than 3/4 of that for your working area...it will

get easier as you practice.

> >

> > I've noticed that Bullworker and ISO 7X wall charts say to use 70% of your

strength rather than full-out strength. How does one detemine this? I've been

using full strength and holding for 7 secs., but note significant bilateral

elbow pain when I do chest compression like this. I think I've got to ease up

to perhaps 60-70% of full-out, so how do you detemine this level? What's it

supposed to feel like?

> >

> This is an educated guess{I hope}.If you were lifting a weight seventy per

cent would be the figure you obtained from doing one rep max to find your

highest obtainable load..By analogy I would assume that if you were using full

strength and this brought problems you would have none the less noted the point

on the scale that represented maximum compression would be your highest

obtainable load.I suggest that you do the maths on that point of the compression

scale to obtain your new working level.As to how it would feel I would suggest

that you will experience it as you obtain it as these things are often quite

subjective.Good luck and hope this helps.Ed

>

[Guest guest]

>

> I've noticed that Bullworker and ISO 7X wall charts say to use 70% of your

strength rather than full-out strength. How does one detemine this? I've been

using full strength and holding for 7 secs., but note significant bilateral

elbow pain when I do chest compression like this. I think I've got to ease up

to perhaps 60-70% of full-out, so how do you detemine this level? What's it

supposed to feel like?

>I simply cannot stress this enough. You will get better results if you start

easy and increase the challenge as your strength increases. If you are to see

rapid progress and avoid lengthy time-outs through injury you must avoid the

temptation to over extend yourself in your bullworker training. This means

performing the exercises at no more than 60%-70% of your maximum effort.

It's a good idea to stand in front of a mirror and to have a clock in view when

using the bully. When you compress the bullworker exhale, then maintain your

normal breathing pattern. Don't hold your breath, and be sure to stay focussed

on your goal, which is to hold the compression in a steady state for 7-10

seconds. The words 'in a steady state' are very important. If you start to shake

then you are over exerting. However, if it feels too easy then you are not using

enough effort. Try to get the balance right.

As you apply the force of your inner strength in a calm and focussed manner,

give your attention to the secondary areas worked, as well as the main ones (in

many cases this is the abdominal muscles, which should be contracted as each

exercise is performed). As you hold the position be sure to remain focussed and

steady, controlling the exercise in a calm but firm manner, and not straining

against the bullworker. Just as if you were first setting out to train for a

long run such as a marathon, for example, you would start off by running shorter

distances and then progressively increase the distance, so when training for

strength with the bullworker you must resist the temptation to simply go for

maximum compression or overlong hold times. Don't train until exhaustion or go

for personal bests every workout. You'll overtrain, lose motivation and this

will only slow down your overall progress. Remember, 'he who goes slower goes

farther'.

So, instead of wasting energy trying to compress the bullworker as far as you

can, give your attention to maintaining a steady hold. In the same way, someone

doing a weight training exercise benefits far more by paying attention to

performing the exercise correctly rather than merely shifting as much weight as

possible. This may sound like common sense, but it is the one area where people

go wrong more than any other. Naturally people want to progress as fast as

possible, but in their quest for speedy results they lose focus, neglect to

maintain the correct form when doing the exercise and then injure themselves.

Even a minor injury can prevent you from working out for several days, and this

will severly impede your progress.

Bullworker exercises can be performed either isometrically, or isotonically.

Isometric exercise is performed using single repetitions, or low numbers of of

repetitions, and holding a contraction for 7-10 seconds. The benefits are

increased muscle tone and strength. Isotonic exercise is performed with

increased numbers of repetions (6 or more), slowly contracting and releasing the

hold, and only maintaining the contraction on the last repetition for 7-10

seconds. The benefits of isotonic training are endurance/stamina related.

Initially, for beginners wishing to build a strength base, the focus will be on

isometric exercises.

from your bullworker instruction book or chart, and from the images in this

manual, become familiar with the individual bullworker exercises. Don't be

afraid to experiment. Holding the bully at a slightly different angle, or with

the arms slightly more bent or extended, for instance, will hit different areas.

After a few days focussed training your workouts will become more intuitive,

your confidence will grow and you will find what works best for you. Over time

you can monitor your progress, giving more attention to areas which need working

on as necessary. Learn from the illustrations, and from your own experience,

which exercises affect which muscle groups. This information will help you

prioritise and you will reach your targets quicker. Think about what you are

doing when you perform an exercise. If you aren't sure which muscles are being

used, ask a partner to observe you as you hold a contraction, and they will be

able to see or feel precisely which areas are tensed.

[Guest guest]

Gentlemen,

There are many factors to sore elbows... the best rule to remember on front chest compression is to keep your elbows up and out... one can start with the elbows down; but the farther the compression, the higher the elbows raise.

With the elbows down on heavy compression, it is my belief the lateral pressure contributes greatly to irritation of the joints, One would not do this motion with free weights, nor should they do so with the Bullworker.

Respectfully,

Bullworker

Subject: How do you determine %ages of your strengthTo: bullworkerclub Date: Sunday, March 13, 2011, 10:49 AM

I've noticed that Bullworker and ISO 7X wall charts say to use 70% of your strength rather than full-out strength. How does one detemine this? I've been using full strength and holding for 7 secs., but note significant bilateral elbow pain when I do chest compression like this. I think I've got to ease up to perhaps 60-70% of full-out, so how do you detemine this level? What's it supposed to feel like?

[Guest guest]

Yes, that does help, thanx!!