Guest guest Posted September 18, 2007 Report Share Posted September 18, 2007 Very good points made . I believe a large percentage of us BW users do not use our BW's to their full potential. Myself, I have exclusively used mine for isometrics solely. From this point on, I will be mixing it up and using all methods called out in the wallcharts and manuals. Brawn wrote: This goes back to "what do you want to accomplish?" Strength? Definition? Endurance? When we are young, it seems we could not be big enough. Beefcake comes to mind and they were big and strong. Their workout routine usually included heavy lifts with short reps. Lean and mean was generally "defined and cut" that most of us in our "post 20's" would be happy to possess. Isotonic (repetition) delivers this look much more effectively than an Isometric hold. The higher the reps, the greater the defining results. There are many reasons for this, but the most basic one to know is: "it works." By combining the "Iso's" together, one gets more from the routine. By doing the "hold" on the last rep, the amount of resistance measured is not as important as the muscle fatigue experienced, so the fact that the compression is not as great as a solo Isometric hold is not as important. Strength and definition are combined. Another example is the push-up. 100 push-ups will give you a much more defined chest than one heavy bench press rep. On this basis, if one takes the classic BW exercise (BW in front chest compression, #8 on the USA chart) and attempts 100 reps, one will be amazed at the improvement of definition. After mastering the 100 reps, start including movements #5, #6 & #21 in the 100 reps and you will be amazed at the results. Time involved for this exercise? 2 minutes. Number of people who try this... very few. Why? They do not know about it. Why do it? It works and works very well. I personally enjoy having my muscles strong enough to partake in certain activities. However, I also enjoy the visual effect repetition produces with my muscles. It is easy for me to combine the two with a Bullworker because to change the resistance, all I have to do is adjust the compression, not change the weight. Bullworker Surojit Mookherjee <esurojityahoo (DOT) co.in> wrote: and Gerry,I got confused on the 'reps' part. In the originalresearch publication ..." Physiology of Strength ",Theodore Hettinger concludes with the fact that 1hold ( few seconds ) and once a day ...delivers allthe benefits ( from strength perspective ). Thisresearch was the foundation of the Bullworkerdevelopment.Then why do Reps ??????????--- <bullworkerusa> wrote:> I agree, Gerry, with everyone of your points, but it> is not like one gets short changed in the leg> department. One would not say they do not get a> chest workout because they cannot do a bench press> movement. > > My point is when one has outgrown the BW leg> exercises... ones legs are in pretty strong shape. > I still ride my bike and do my lunges; and lunges> and squats are in a league of their own. Again, the> more I use my BW, the easier it is for me to cross> train and only by cross training does one get the> whole package.> > > Bullworker> > > knuj_gse <knuj_gse> wrote:> > > #3 on the chart is more than enough resistance> > > > #24 on the Booklet is "Killer" (6a on the> Steel-Bow chart). > > 10 reps of these at 80% will light your thighs on> fire, much> > less 3 sets.> > > > High reps on #18, #22, #38 are more than enough to> exercise> > these smaller muscles.> > > > In fact, if one does the 5 leg exercises from the> BW II> > Booklet (pages 18-19), I am bewildered anyone can> stand> > after #24, the last one.> > You're right, . The BW exercises do hit our> thigh muscles and> can give them a good workout if the moves are> repeated several > times. However, I don't think the standard isometric> hold, even> if done in the advanced form of holding only after 6> or so > non-hold reps, will compare to a 20-rep weighted> squat that> Mc's Hardgainer approach requires. But indeed,> we can add> stress by doing multiple isometric hold reps.> > Still another thing: I don't think any of the BW leg> exercises> hit our front thighs as squats would. The closest is> no. 24 on the> BW 2 chart or 6a in the SB chart, but the force in> those exercises> is limited by our hip strength, and our front thighs> may not> really get a full workout. We might modify these> (24/6a) so that> the move resembles one from a leg extension machine> (keep our> thigh steady on chair and kick forward to straighten> knee). But> unless we do them with multiple isometric holds as> you mention, > our front thighs are hardly worked. (And then there> are those who > consider leg extensions harmful to our knees if> maximal forces are> applied.)> > > Granted, I do not think there is a compact> exerciser better> > than the BW for the waist up, but other than> power-lifting > > resistance exercises for your legs… how much> resistance is> > needed?> > The BW is the best compact exerciser for both upper> and LOWER> body. It's just that it may not be as effective> in tiring out> our lower body as some other workouts? It may also> be a question> of compound vs. isolation exercises.> > Mc's core of 20-rep squats, deadlifts, and> bench presses are> based on developing whole-body strength instead of> isolation> workouts to specific muscles (as most BW moves are).> These compound> muscle, 20-rep exercises stimulate release of growth> factors like> testosterone, growth hormone, and IGFs (insulin-like> growth factors),> which supposedly does not occur with isolation type> exercises. The> closest BW exercise that would fulfill this is the> deadlift > simulation (19 in BW2 booklet, 34 in the chart). I> don't know if we> can get as much growth factor release with the> mainly isolation > moves of other BW exercises, but I think it's> possible.> > Mentzer's approach is mainly using maximum stress,> even going to the> extent of doing only 1-rep sets. The BW workouts may> fit this more.> In a way, Little's Advanced Max Contration Training,> is a variation> of Mentzer's.> > Me, I commute by bicycle and have been through> 20-rep squats, and > am now doing Hindu squats in Tabata protocol> workouts. I've also > been through the stance training of Chinese martial> arts. So somehow,> I don't feel much of a leg workout with the BW> moves, but I still> have to try the multiple isometric hold reps. > > BW training is really so versatile that we are only> limited by our > own imagination. > > Gerry> > > > > > > ---------------------------------> Yahoo! oneSearch: Finally, mobile search that gives> answers, not web links. Cheers,SurojitGet the freedom to save as many mails as you wish. To know how, go to http://help.yahoo.com/l/in/yahoo/mail/yahoomail/tools/tools-08.html Building a website is a piece of cake. Yahoo! Small Business gives you all the tools to get online. Moody friends. Drama queens. Your life? Nope! - their life, your story. Play Sims Stories at Yahoo! Games. Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 18, 2007 Report Share Posted September 18, 2007 , Gerry , Thanks for the valuable inputs........ Surojit --- Woodard wrote: > Very good points made . I believe a large > percentage of us BW users do not use our BW's to > their full potential. Myself, I have exclusively > used mine for isometrics solely. From this point on, > I will be mixing it up and using all methods called > out in the wallcharts and manuals. > > Brawn > > wrote: > This goes back to " what do you want to > accomplish? " Strength? Definition? Endurance? > > When we are young, it seems we could not be big > enough. Beefcake comes to mind and they were big > and strong. Their workout routine usually included > heavy lifts with short reps. > > Lean and mean was generally " defined and cut " that > most of us in our " post 20's " would be happy to > possess. Isotonic (repetition) delivers this look > much more effectively than an Isometric hold. The > higher the reps, the greater the defining results. > There are many reasons for this, but the most basic > one to know is: " it works. " > > By combining the " Iso's " together, one gets more > from the routine. > By doing the " hold " on the last rep, the amount of > resistance measured is not as important as the > muscle fatigue experienced, so the fact that the > compression is not as great as a solo Isometric hold > is not as important. Strength and definition are > combined. > > Another example is the push-up. 100 push-ups will > give you a much more defined chest than one heavy > bench press rep. On this basis, if one takes the > classic BW exercise (BW in front chest compression, > #8 on the USA chart) and attempts 100 reps, one will > be amazed at the improvement of definition. After > mastering the 100 reps, start including movements > #5, #6 & #21 in the 100 reps and you will be amazed > at the results. > > Time involved for this exercise? 2 minutes. > Number of people who try this... very few. Why? > They do not know about it. > Why do it? It works and works very well. > > I personally enjoy having my muscles strong enough > to partake in certain activities. > However, I also enjoy the visual effect repetition > produces with my muscles. > It is easy for me to combine the two with a > Bullworker because to change the resistance, all I > have to do is adjust the compression, not change the > weight. > > > Bullworker > > > > > Surojit Mookherjee wrote: > and Gerry, > I got confused on the 'reps' part. In the original > research publication ... " Physiology of Strength " , > Theodore Hettinger concludes with the fact that 1 > hold ( few seconds ) and once a day ...delivers all > the benefits ( from strength perspective ). This > research was the foundation of the Bullworker > development. > Then why do Reps ?????????? > > --- wrote: > > > I agree, Gerry, with everyone of your points, but > it > > is not like one gets short changed in the leg > > department. One would not say they do not get a > > chest workout because they cannot do a bench press > > movement. > > > > My point is when one has outgrown the BW leg > > exercises... ones legs are in pretty strong shape. > > > I still ride my bike and do my lunges; and lunges > > and squats are in a league of their own. Again, > the > > more I use my BW, the easier it is for me to cross > > train and only by cross training does one get the > > whole package. > > > > > > Bullworker > > > > > > knuj_gse wrote: > > > > > #3 on the chart is more than enough resistance > > > > > > #24 on the Booklet is " Killer " (6a on the > > Steel-Bow chart). > > > 10 reps of these at 80% will light your thighs > on > > fire, much > > > less 3 sets. > > > > > > High reps on #18, #22, #38 are more than enough > to > > exercise > > > these smaller muscles. > > > > > > In fact, if one does the 5 leg exercises from > the > > BW II > > > Booklet (pages 18-19), I am bewildered anyone > can > > stand > > > after #24, the last one. > > > > You're right, . The BW exercises do hit our > > thigh muscles and > > can give them a good workout if the moves are > > repeated several > > times. However, I don't think the standard > isometric > > hold, even > > if done in the advanced form of holding only after > 6 > > or so > > non-hold reps, will compare to a 20-rep weighted > > squat that > > Mc's Hardgainer approach requires. But > indeed, > > we can add > > stress by doing multiple isometric hold reps. > > > > Still another thing: I don't think any of the BW > leg > > exercises > > hit our front thighs as squats would. The closest > is > > no. 24 on the > > BW 2 chart or 6a in the SB chart, but the force in > > those exercises > > is limited by our hip strength, and our front > thighs > > may not > > really get a full workout. We might modify these > > (24/6a) so that > > the move resembles one from a leg extension > machine > > (keep our > > thigh steady on chair and kick forward to > straighten > > knee). But > > unless we do them with multiple isometric holds as > > you mention, > > our front thighs are hardly worked. (And then > there > > are those who > > consider leg extensions harmful to our knees if > > maximal forces are > > applied.) > > > > > Granted, I do not think there is a compact > > exerciser better > > > than the BW for the waist up, but other than > > power-lifting > > > resistance exercises for your legs… how much > > resistance is > > > needed? > > > > The BW is the best compact exerciser for both > upper > > and LOWER > > body. It's just that it may not be as effective > > in tiring out > > our lower body as some other workouts? It may also > > be a question > > of compound vs. isolation exercises. > > > > Mc's core of 20-rep squats, deadlifts, and > > bench presses are > > based on developing whole-body strength instead of > > isolation > > workouts to specific muscles (as most BW moves > are). > > These compound > > muscle, 20-rep exercises stimulate release of > growth > > factors like > > testosterone, growth hormone, and IGFs > (insulin-like > > growth factors), > > which supposedly does not occur with isolation > type > === message truncated === Cheers, Surojit Get the freedom to save as many mails as you wish. To know how, go to http://help.yahoo.com/l/in/yahoo/mail/yahoomail/tools/tools-08.html Quote Link to comment Share on other sites More sharing options...
Guest guest Posted September 18, 2007 Report Share Posted September 18, 2007 , here are two simple methods: 1. Stand on one cable/straps; grasp the other cable/strap in a squat position, holding the cable/strap tight; straiten your legs (stand up). This can also be done lying on ones back with the legs elevated. 2. Another simple method is the "yoga" leg press. This is done one leg at a time and allows the arms to slowly extend as the leg pushes outward on the cable/strap. Your arms are capable of locking anytime to allow greater pressure to be exerted on the cable/strap. This is one is best in a chair of lying on ones back. It is also possible to finish up with a calf muscle exercise with this one. My personal favorite is body weight lunges (30 reps). Brings more of my glutes into it and tells my legs my body is all the weight they need. There was a while there I was up to 50 and that was very productive in all areas. I also combine both of the above (1 & 2) into lower back and leg exercises. I use the BW where it works best to MY advantage. Hope this helps get you started. "Brann, Mr" wrote: Could anyone tell me how we do a squat with the bullworker please. I have read how to do it with a chest expander but it was no better than squatting without weights. Many thanks From: bullworkerclub [mailto:bullworkerclub ] On Behalf Of Chuck BaroneSent: 17 September 2007 18:01To: bullworkerclub Subject: Re: Repetiton: Isotonic Good points, ,I follow the Steel Bow chart, and begin now (yeah,another change) with 25 or 30 squats (90 degrees down)and 50 pushups. I was doing them mainly for warmup,but your post adds a whole new dimension to it.The chart, I do it as shown one week, and mix up theexercises a second week. The third week, I might tossin something I've invented in place of an exercise,such as instead of doing the curl #1, I might put itagainst my upper chest and curl that way, or use thestrap instead of handle. I always do 2 sets 15 secondseach though from different angles to hit the muscle 2ways. Same with the tricep exercises.There are just so many ways to use the SteelBow/Bullworker that a person could write a large bookjust on the various exercises.Regardless, the Bullworker/Steel Bow is the bestexercise device ever created. As you said, "It Works!"As the saying goes, "I don't know if it will add yearsto my life, but I'm convinced it will add life to myyears."Chuck--- <bullworkerusa> wrote:> This goes back to "what do you want to accomplish?"> Strength? Definition? Endurance?> > When we are young, it seems we could not be big> enough. Beefcake comes to mind and they were big> and strong. Their workout routine usually included> heavy lifts with short reps.> > Lean and mean was generally "defined and cut" that> most of us in our "post 20's" would be happy to> possess. Isotonic (repetition) delivers this look> much more effectively than an Isometric hold. The> higher the reps, the greater the defining results. > There are many reasons for this, but the most basic> one to know is: "it works."> > By combining the "Iso's" together, one gets more> from the routine.> By doing the "hold" on the last rep, the amount of> resistance measured is not as important as the> muscle fatigue experienced, so the fact that the> compression is not as great as a solo Isometric hold> is not as important. Strength and definition are> combined.> > Another example is the push-up. 100 push-ups will> give you a much more defined chest than one heavy> bench press rep. On this basis, if one takes the> classic BW exercise (BW in front chest compression,> #8 on the USA chart) and attempts 100 reps, one will> be amazed at the improvement of definition. After> mastering the 100 reps, start including movements> #5, #6 & #21 in the 100 reps and you will be amazed> at the results. > > Time involved for this exercise? 2 minutes. > Number of people who try this... very few. Why?> They do not know about it.> Why do it? It works and works very well.> > I personally enjoy having my muscles strong enough> to partake in certain activities.> However, I also enjoy the visual effect repetition> produces with my muscles.> It is easy for me to combine the two with a> Bullworker because to change the resistance, all I> have to do is adjust the compression, not change the> weight.> > > Bullworker> > > > > Surojit Mookherjee <esurojityahoo (DOT) co.in> wrote:> and Gerry,> I got confused on the 'reps' part. In the original> research publication ..." Physiology of Strength ",> Theodore Hettinger concludes with the fact that 1> hold ( few seconds ) and once a day ...delivers all> the benefits ( from strength perspective ). This> research was the foundation of the Bullworker> development.> Then why do Reps ??????????> > --- <bullworkerusa> wrote:> > > I agree, Gerry, with everyone of your points, but> it> > is not like one gets short changed in the leg> > department. One would not say they do not get a> > chest workout because they cannot do a bench press> > movement. > > > > My point is when one has outgrown the BW leg> > exercises... ones legs are in pretty strong shape.> > > I still ride my bike and do my lunges; and lunges> > and squats are in a league of their own. Again,> the> > more I use my BW, the easier it is for me to cross> > train and only by cross training does one get the> > whole package.> > > > > > Bullworker> > > > > > knuj_gse <knuj_gse> wrote:> > > > > #3 on the chart is more than enough resistance> > > > > > #24 on the Booklet is "Killer" (6a on the> > Steel-Bow chart). > > > 10 reps of these at 80% will light your thighs> on> > fire, much> > > less 3 sets.> > > > > > High reps on #18, #22, #38 are more than enough> to> > exercise> > > these smaller muscles.> > > > > > In fact, if one does the 5 leg exercises from> the> > BW II> > > Booklet (pages 18-19), I am bewildered anyone> can> > stand> > > after #24, the last one.> > > > You're right, . The BW exercises do hit our> > thigh muscles and> > can give them a good workout if the moves are> > repeated several > > times. However, I don't think the standard> isometric> > hold, even> > if done in the advanced form of holding only after> 6> > or so > > non-hold reps, will compare to a 20-rep weighted> > squat that> > Mc's Hardgainer approach requires. But> indeed,> > we can add> > stress by doing multiple isometric hold reps.> > > > Still another thing: I don't think any of the BW> leg> > exercises> > hit our front thighs as squats would. The closest> is> > no. 24 on the> > BW 2 chart or 6a in the SB chart, but the force in> > those exercises> > is limited by our hip strength, and our front> thighs> > may not> > really get a full workout. We might modify these> > (24/6a) so that> > the move resembles one from a leg extension> machine> > (keep our> > thigh steady on chair and kick forward to> straighten> > knee). But> > unless we do them with multiple isometric holds as> > you mention, > > our front thighs are hardly worked. (And then> there> > are those who > > consider leg extensions harmful to our knees if> > maximal forces are> > applied.)> > > > > Granted, I do not think there is a compact> > exerciser better> > > than the BW for the waist up, but other than> > power-lifting > > > resistance exercises for your legs… how much> > resistance is> > > needed?> > > > The BW is the best compact exerciser for both> upper> > and LOWER> > body. It's just that it may not be as effective> > in tiring out> > our lower body as some other workouts? It may also> > be a question> > of compound vs. isolation exercises.> > > > Mc's core of 20-rep squats, deadlifts, and> > bench presses are> > based on developing whole-body strength instead of> > isolation> > workouts to specific muscles (as most BW moves> are).> > These compound> > muscle, 20-rep exercises stimulate release of> growth> > factors like> > testosterone, growth hormone, and IGFs> (insulin-like> > growth factors),> > which supposedly does not occur with isolation> type> > exercises. The> > closest BW exercise that would fulfill this is the> > deadlift > > simulation (19 in BW2 booklet, 34 in the chart). I> > don't know if we> > can get as much growth factor release with the> > mainly isolation > > moves of other BW exercises, but I think it's> > possible.> === message truncated ===__________________________________________________________Be a better Heartthrob. Get better relationship answers from someone who knows. Yahoo! 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