in light of my videos a few training tips

[Guest guest]

Some of here may have read and heard this all before but I thought I share this

you especially for those who came in late !

Always warm up prior to your workouts

A warm-up period of a few minutes is the first part of every training session,

and it's

importance cannot be overstressed. Heart and respiratory rates increase, body

temperature is

raised and the chances of injury are greatly reduced by increasing muscle

elasticity.

Ask yourself what you want to gain from your training. Whether you want to slim

down or bulk

up you are almost certainly reading this because your aim is to be fitter,

stronger and with

more lean muscle mass. These goals are certainly achievable with your

bullworker. If you are

looking to bulk up, combine bullworker training with a weight training programme

using free

weights based on compound movements (ie those which utilise the major muscles)

such as the

bench press, deadlifts and squats, a moderate amount of cardio work, and include

plenty of

protein in your diet for maximum muscle growth. If you want to slim down and

tone up use the

bullworker in conjunction with a higher proportion of cardiovascular exercise

and a calorie

controlled diet.

Learn to integrate bullworker training into your daily life. Pick it up for a

quick workout

(even 2-3 minutes) regularly, and plan two or three longer sessions per week in

which you

integrate the bullworker with a run, cycle or some other aerobic work, weight

training, or

ideally both. You will be surprised at how quickly the results come, both in

terms of the

way you look and the way you feel. All the time, keep your goals in mind.

Once bullworker training is part of your daily living you will feel better, have

more

energy, and be fitter and stronger than ever. However, it's important to

understand how to

use your bullworker properly... When you perform the exercises on your

bullworker remember

the golden rule:

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

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.

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.

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.

Identify your training goals and work towards them sensibly

Only through intelligent and controlled training will you achieve the goals you

desire.

Unless you are training for a world boxing title forget 'no pain, no gain'. No

amount of

blood, sweat and tears compensates for knowledge and technique.

Don't get me wrong. It is taken for granted that you work hard in training and

that you make

the necessary sacrifices in diet and lifestyle. Only by progressively increasing

the

intensity of your workouts will you make the progress you desire. However,

please resist the

temptation to allow your ego to lead you astray in your training, as you will

only injure

yourself and lose motivation. Far better to enjoy your workouts without

constantly being

inhibited by the need to exceed. The results will come soon enough anyway if you

train

properly.

Mastering intensity is a key ingredient in training for strength, size and

muscularity. The

principle behind the idea of gradually increasing the intensity of your workouts

is known as

overload. You must impose a demand on your muscles greater than what they are

accustomed to.

Your muscles compensate for this strain by adding protein to grow thicker and

stronger. At

that point, the same resistance is no longer sufficient to induce further

changes, so more

resistance must be added, or longer hold times achieved. In other words, you

must

progressively add training stimulus to make continued improvements. You need to

distinguish

muscle burn and muscle fatigue from the pain of injury. The burn from muscle

fatigue

subsides within 30 seconds or so, whereas injury pain is pronounced, sharp and

continuous.

Know your physical limitations and learn to read your body's signals.

As you become more aware of precisely what you are doing in your workouts, you

will

understand the need for variation. Mixing things up not only makes your workouts

more

interesting but also keeps your body 'on its toes'. Doing the exact same routine

everyday

for weeks on end would soon get extremely boring, and your workouts would become

stale. The

body becomes accustomed to the same movements over time, and constantly needs to

be

'shocked'. Vary the amount of time you maintain a hold on the bullworker, or

perform sets of

repeated moves every so often (isotonic training) instead of single

contractions, in the

same way a weight trainer would hit different muscles with new exercises or vary

the weight,

number of repetitions, or the speed at which he lifts the weight. Likewise, when

running I

might do 12 minutes of alternate 30 second sprints/jogs one day, an hour out on

the local

marshes another, and a 15 minute dash on the third day to ensure I'm covering

both speed and

stamina as well as just getting a cardio workout.

See the bigger picture

For the best results your bullworker workouts should ideally be part of a

broader training

and lifestyle approach. The bullworker is a strength training tool like no

other, and has

beneficial effects on the internal organs as well as the muscles, however, as I

said earlier

it can't perform miracles. It is far more advantageous to integrate your

bullworker training

into a more comprehensive system of fitness training that is focussed on

attaining the goals

you seek in the most suitable way. Your cardio work, for example, might be

achieved through

a sport you participate in, such as soccer or martial arts training. Or it might

be through

activities such as jogging, cycling, power walking, the step machine, aerobics

etc. Your

muscle/strength building may take the form of free weights, machines, pilates,

calisthenics

(using your own body weight) or other systems. The important thing is that you

do something

you enjoy, and which can easily be fitted into your life. For example if you

don't have time

to go for a run every day, but can cycle or run to work instead of take the car

or bus, then

this could become your cardio routine.

Motivation is the key to consistent results

Motivation is defined as the psychological inducement towards a desired goal.

Without a goal

you may as well pack up the bully and go home. Unless you are totally committed

to making

changes in your life forget it. You need to have an image in your head of the

'you' that you

want to become, as only with a strong desire to get fitter, stronger and to

sculpt the body

you desire will you find the consistency that is needed for results. After a

while

bullworker training will become a way of life and you will wonder how you ever

managed

without one, indeed like me you may even buy a spare as insurance in the

unlikely event that

your bullworker breaks!

[Guest guest]

Well said, Mr. .Well said and thank you. Bullworker To: bullworkerclub Sent: Monday, April 9, 2012 4:08

PM Subject: in light of my videos a few training tips

Some of here may have read and heard this all before but I thought I share this you especially for those who came in late !

Always warm up prior to your workouts

A warm-up period of a few minutes is the first part of every training session, and it's

importance cannot be overstressed. Heart and respiratory rates increase, body temperature is

raised and the chances of injury are greatly reduced by increasing muscle elasticity.

Ask yourself what you want to gain from your training. Whether you want to slim down or bulk

up you are almost certainly reading this because your aim is to be fitter, stronger and with

more lean muscle mass. These goals are certainly achievable with your bullworker. If you are

looking to bulk up, combine bullworker training with a weight training programme using free

weights based on compound movements (ie those which utilise the major muscles) such as the

bench press, deadlifts and squats, a moderate amount of cardio work, and include plenty of

protein in your diet for maximum muscle growth. If you want to slim down and tone up use the

bullworker in conjunction with a higher proportion of cardiovascular exercise and a calorie

controlled diet.

Learn to integrate bullworker training into your daily life. Pick it up for a quick workout

(even 2-3 minutes) regularly, and plan two or three longer sessions per week in which you

integrate the bullworker with a run, cycle or some other aerobic work, weight training, or

ideally both. You will be surprised at how quickly the results come, both in terms of the

way you look and the way you feel. All the time, keep your goals in mind.

Once bullworker training is part of your daily living you will feel better, have more

energy, and be fitter and stronger than ever. However, it's important to understand how to

use your bullworker properly... When you perform the exercises on your bullworker remember

the golden rule:

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

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.

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.

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.

Identify your training goals and work towards them sensibly

Only through intelligent and controlled training will you achieve the goals you desire.

Unless you are training for a world boxing title forget 'no pain, no gain'. No amount of

blood, sweat and tears compensates for knowledge and technique.

Don't get me wrong. It is taken for granted that you work hard in training and that you make

the necessary sacrifices in diet and lifestyle. Only by progressively increasing the

intensity of your workouts will you make the progress you desire. However, please resist the

temptation to allow your ego to lead you astray in your training, as you will only injure

yourself and lose motivation. Far better to enjoy your workouts without constantly being

inhibited by the need to exceed. The results will come soon enough anyway if you train

properly.

Mastering intensity is a key ingredient in training for strength, size and muscularity. The

principle behind the idea of gradually increasing the intensity of your workouts is known as

overload. You must impose a demand on your muscles greater than what they are accustomed to.

Your muscles compensate for this strain by adding protein to grow thicker and stronger. At

that point, the same resistance is no longer sufficient to induce further changes, so more

resistance must be added, or longer hold times achieved. In other words, you must

progressively add training stimulus to make continued improvements. You need to distinguish

muscle burn and muscle fatigue from the pain of injury. The burn from muscle fatigue

subsides within 30 seconds or so, whereas injury pain is pronounced, sharp and continuous.

Know your physical limitations and learn to read your body's signals.

As you become more aware of precisely what you are doing in your workouts, you will

understand the need for variation. Mixing things up not only makes your workouts more

interesting but also keeps your body 'on its toes'. Doing the exact same routine everyday

for weeks on end would soon get extremely boring, and your workouts would become stale. The

body becomes accustomed to the same movements over time, and constantly needs to be

'shocked'. Vary the amount of time you maintain a hold on the bullworker, or perform sets of

repeated moves every so often (isotonic training) instead of single contractions, in the

same way a weight trainer would hit different muscles with new exercises or vary the weight,

number of repetitions, or the speed at which he lifts the weight. Likewise, when running I

might do 12 minutes of alternate 30 second sprints/jogs one day, an hour out on the local

marshes another, and a 15 minute dash on the third day to ensure I'm covering both speed and

stamina as well as just getting a cardio workout.

See the bigger picture

For the best results your bullworker workouts should ideally be part of a broader training

and lifestyle approach. The bullworker is a strength training tool like no other, and has

beneficial effects on the internal organs as well as the muscles, however, as I said earlier

it can't perform miracles. It is far more advantageous to integrate your bullworker training

into a more comprehensive system of fitness training that is focussed on attaining the goals

you seek in the most suitable way. Your cardio work, for example, might be achieved through

a sport you participate in, such as soccer or martial arts training. Or it might be through

activities such as jogging, cycling, power walking, the step machine, aerobics etc. Your

muscle/strength building may take the form of free weights, machines, pilates, calisthenics

(using your own body weight) or other systems. The important thing is that you do something

you enjoy, and which can easily be fitted into your life. For example if you don't have time

to go for a run every day, but can cycle or run to work instead of take the car or bus, then

this could become your cardio routine.

Motivation is the key to consistent results

Motivation is defined as the psychological inducement towards a desired goal. Without a goal

you may as well pack up the bully and go home. Unless you are totally committed to making

changes in your life forget it. You need to have an image in your head of the 'you' that you

want to become, as only with a strong desire to get fitter, stronger and to sculpt the body

you desire will you find the consistency that is needed for results. After a while

bullworker training will become a way of life and you will wonder how you ever managed

without one, indeed like me you may even buy a spare as insurance in the unlikely event that

your bullworker breaks!

[Guest guest]

,I was wondering when product testing for the Iso-Gym was going to begin. Hope all is well and look forward to hearing from you.