RE : Re: Bullworker Squat

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Thank you Jonh, this bullworker squat is cool : I have just tried it, and will include it in my workout !!! Kind regards. a écrit : , I would do 50 body-weight squats. 15 half squats, 15 full squats and 20 full squats on ones toes. Very challenging and rewarding. One can call

#1 a dead lift as easy as #2 could be called a leg press. To me, it is what muscles are involved. If my knees are bent and I am exerting pressure to straighten them, a squatting-like motion is being used. I do the lunge because it breaks the motion down to a single leg and involves greater movement. I would imagine a true squat would be defining what the difference is between a squat and a leg press. To me, they are basically the same in what muscles are being worked, but one could argue the classic squat has very a definitive position. However, to try and provide you a "Bullworker squat," try this: If one placed the BW at the top of a doorway as in Exercise #10 of the BW 2 booklet, but instead of grasping the tube, compress slightly with your palms on the end handle and "locked" under your chin. Do this with your knees bent for the starting position. As you straighten your legs, you will receive the squat resistance in both movements. The key to this movement is locking your arms against your chest so the force of the BW cannot move your arms. Also, I would like to suggest some form of rubber pad so the BW does not slip off the door jam. Last and most important, be sure the door jam is strong enough to have 100 lbs of pressure repeatedly pressed against it. I am not sure how one determines that until it is too late. I am suspect that it was slippage off the door jam that made this exercise disappear… that and the desire to only use the floor as an outside “prop.” I have several exercises where I use walls and doors with my BW… just be sure of the stability of each. If your BW is not secure, it can slip off the surface with a lot of force… including punching a hole in the wall if it is not block. Again, probably why these exercises disappeared in the later charts. Hope this helps, Bullworker"Brann, Mr" <.Brann505mod (DOT) uk> wrote: Many thanks , I realise it’s

very difficult to brake down one exercise from another – but I would describe 1. defiantly as a dead lift & 2. as a leg extender. The leg lunge is something near a squat but not quite. I suppose if they hit the same muscles then it does the same job but is not the same exercise. Thanks anyway From: bullworkerclub [mailto:bullworkerclub ] On Behalf Of Sent: 19 September 2007 05:55To: bullworkerclub Subject: Re: Repetiton: Isotonic , 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 th! e 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" <.Brann505mod (DOT) uk> 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 f! rom 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! Answers - Check it out. http://answers.yahoo.com/dir/?link=list & sid=396545433 Got a little couch potato? Check out fun summer activities

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