Re: Don't over exert, and remember, technique is the most important part!

[Guest guest]

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Your comparing use of the Bullworker to progressive weight training makes a lot

of sense.

> >

> > 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.

> >

> Thank you and all other contributors.Just to add my little contribution

with regard to elbow pain,warm ups and the like.

>

> When I started Bullworker use decades ago{and relatively recently started it

again}I experienced elbow pain as result of certain exercises.The one productive

of pain for me was the one where you held the Bullworker almost vertically and

pushed up with the under hand with the elbow downwards-this was for the

biceps.As a strong weight trainer I was able to exert considerable pressure and

simply in retrospect went too far.

>

> I think that it is insufficiently understood{to echo in another way what has

already been said} that not only weight training must apply the principles of

progressive resistance ,but Bullworker training is a type of progressive

resistance as well and should follow the principle of GRADUALLY increasing the

resistance as the body adapts.It is a truism also in weight training that the

muscles adapt at a faster rate than do tendons and ligaments.I see of no reason

why that should not apply also to Bullworker training also-indeed it would be

strange if it did not.That is why a careful and measured approach to training

having patience with the varying rate of adaption of varied bodily elements will

be likely to prove safer in the long run to too much enthusiasm and applied

muscular strength outrunning sense and understanding.

>