moxohol
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Post by moxohol on Aug 13, 2020 6:08:56 GMT
Thanks, Thomas. I am fine and continue self resistance training plus Buteyko breathing to change my metabolism. Moxohol, you are right. Fasting is great, but I use only short fasting for 15-16 hours overnight. In combination with Buteyko breathing, which decreases my appetite substantially, this short fasting is enough to keep my weight under 200 lbs. Honestly, I do not want to lose my muscles during excessive fasting. I had such experience about 45 years ago when I was a yoga guy. View Attachment Good news for older guys so nothing goes!POP! "Regenerative and Protective Actions of the GHK-Cu Peptide in the Light of the New Gene Data" www.ncbi.nlm.nih.gov/pmc/articles/PMC6073405/
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moxohol
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Post by moxohol on Sept 10, 2020 17:49:17 GMT
I found adding dynamic tension movements (sanchin kata) after an iso session improves motor skills, reduces DOMS, & improves VO2 Max. SR alone never did anything for me except make me exhausted. More tension, less reps/set should not drain energy. I follow this principle in SR training. "...because CNS fatigue will occur after each set in the workout, and it will accumulate gradually with each additional set. We can use moderate and heavy loads, since these involve performing fewer total reps to achieve the same hypertrophic stimulus as light loads."medium.com/@sandcresearch/why-does-central-nervous-system-cns-fatigue-happen-during-strength-training-e0af3f5e4989Note: Good option is to use circular movements to different directions to load the muscles under different angles during self-resistance/co-contraction training. It also increases the body flexibility. Sticks or belts are the best tools for that.DT in the quoted text is used as an adjunct. SR is excellent too as an adjunct but not as a primary. SR is by its nature a yielding movement & movement under tension. That mean it's not a 100% effort. Static holds or flexing is intense as antagonist & agonist muscle pairs are equally distributed for work & enervation. DT/SR is great to work the stiffness out & reduce DOMS. Yes, u can increase or lessen the tension for DT/SR but it never equals static contractions. Not in my experience.
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Bob50
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Post by Bob50 on Sept 10, 2020 20:09:24 GMT
Factually, you do not need 100% efforts to develop muscles and strength. At least, bodybuilders do not use this max level of tension. Static holding (isometrics) is good for strength, but we need also muscle mass, speed, flexibility, mobility, motor skill, and good coordination. Especially it is important for old people. If you have seen the picture on the first page, you would find the difference in muscle mass when I’ve switched from isometrics to dynamic self resistance. The effect was even after two months of dynamic SR training.
PS. I do not reject isometrics for training. I use isometrics as a good supplement to dynamic self resistance. I described it in my previous posts. PPS. I usually use opposite SR with a belt/stick; therefore, both eccentric (yielding) and concentric tensions occur.
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moxohol
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Post by moxohol on Sept 11, 2020 17:17:28 GMT
Factually, you do not need 100% efforts to develop muscles and strength. At least, bodybuilders do not use this max level of tension. Static holding (isometrics) is good for strength, but we need also muscle mass, speed, flexibility, mobility, motor skill, and good coordination. <<<<U are correct. I would amend my premise to state that isometrics fire off more motor units than SR alone. I know very well that attributes must be developed by SAID & periodization. Right now, my shoulders are incredibly hurt because I failed to observe the other important attributes.>>>> Especially it is important for old people. If you have seen the picture on the first page, you would find the difference in muscle mass when I’ve switched from isometrics to dynamic self resistance. The effect was even after two months of dynamic SR training. <<<<I use the acronyms of SR & DT interchangeably but I do warm up & cool down with them after an isometric session to allay any stiffness & DOMS. I'm including more swimming & jumprope on my recovery days. I guess I qualify for senior citizen status now? So, I go heavy no more than 3 weeks & take a 1 week layoff. My goals are to effect myelination to improve my neural function. I'm experimenting with flexing for 4s pulses for 4 sets of 10 reps>>>>
PS. I do not reject isometrics for training. I use isometrics as a good supplement to dynamic self resistance. I described it in my previous posts. <<<<I avidly read ur stuff in detail & pilfer whatever for my own use Obi-Wan Kenobi.>>>> PPS. I usually use opposite SR with a belt/stick; therefore, both eccentric (yielding) and concentric tensions occur. <<<<I use a Forearm Forklift, fighting cane & a towel for industrial use only. >>>
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Post by roger98 on Oct 22, 2020 12:43:03 GMT
Back exercises need a lot of effort in the beginning. I follow a lot of stuff online to keep my posture straight, which helps in preventing back injuries. I also wear a weight lifting belt to support my back during lifting heavyweight. It supports the spine and back muscles to see its more benefits here www.aqfsports.com/blogs/news/definitive-weightlifting-belts-guide . Stretching before exercises also helps to make muscles flexible.
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Post by cedric357 on Oct 25, 2020 10:56:37 GMT
I am 69 years old today. High tension self-resistance still works! View AttachmentOne observation:If we feel pumped on mornings, our morning self-resistance workouts will be more effective. Our "brain-muscle connection" is already prepared for tension. Great for your age 🤩
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Post by cedric357 on Dec 16, 2020 20:23:38 GMT
No news ? 😃
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Bob50
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Post by Bob50 on Dec 27, 2020 15:48:24 GMT
5 workouts/week. Each workout contains: 1. High tension self resistance exercises with belts for full body for 30 min (3 sets for each muscle group) 2. Yoga asanas for 15 min to keep good flexibility 3. Walking on the stepper for 10 min
Result: I feel great at my 70. Buteyko breathing also helps very much.
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Bob50
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Post by Bob50 on Feb 5, 2021 14:32:17 GMT
One more little tip. If you count your reps, repeat in your mind numbers of the reps in both concentric and eccentric phases of movements. For example, you flex the biceps and resist with the leg, using a belt loop. Say “one” when the biceps overcomes the leg tension then say “one” again when the biceps yields the leg tension. Repeat this counting through the set (two-two, three-three...). This “double counting” helps to keep higher muscle tension in both phases of self resistance reps.
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Bob50
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Do what you can do, listen to your body, feel your body, drive your body.
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Post by Bob50 on Aug 29, 2022 16:57:41 GMT
For the last half year, I am under intensive chemo, and my oncologist forbade me overloading my bones due to their fragility. So, I switched to self resistance exercises using only agonist/antagonist reciprocal tension. Factually, these exercises remind Bruce’s KSHD www.angelfire.com/ny5/shenandoah/OBB/VE.html, but I use, in general, rotational movements to load muscles under different angles. These excises do not train enough joints, tendons, and bones but allow keeping/gaining good muscle mass and flexibility.
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Michael
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Post by Michael on Aug 29, 2022 20:01:19 GMT
Bob so sorry to hear this. I hope and Pray everything works out.
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stuke
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Post by stuke on Sept 1, 2022 8:34:15 GMT
For the last half year, I am under intensive chemo, and my oncologist forbade me overloading my bones due to their fragility. So, I switched to self resistance exercises using only agonist/antagonist reciprocal tension. Factually, these exercises remind Bruce’s KSHD www.angelfire.com/ny5/shenandoah/OBB/VE.html, but I use, in general, rotational movements to load muscles under different angles. These excises do not train enough joints, tendons, and bones but allow keeping/gaining good muscle mass and flexibility. Best wishes Bob
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Post by BigBruvOfEnglandUK on Sept 6, 2022 9:55:48 GMT
Good to see you still going strong, Bob m8.
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Post by gruntbrain on Sept 6, 2022 22:15:37 GMT
Intense muscle contractions release myokines that have health benefits including anticancer . Google myokines and cancer .
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Bob50
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Post by Bob50 on Sept 7, 2022 5:21:00 GMT
Thank you guys for good wishes and support. I am not feel great, but I do not give up my training. Thanks again. Bob.
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