Michael
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Post by Michael on Aug 28, 2018 23:06:56 GMT
Picture comparisonThe first was done on 6/10/18 after my daily isometric exercises with a stick/belt for 2 months (continuous holding for 50-60 secs, 5 positions, 10-12 sec in each position). I've stopped isometrics because of the elevation of my BP. The second was done on 8/19/18 after ~2 months of my regular daily dynamic tension workout with stick/belt + KSHD. I have gained ~5-6 lbs. The lightening was ~ the same. I have approximately adjusted the images for their easier comparison. My current opinion: Dynamic self-resistance is more effective for mass (fat?) Good job Bob! Bob fat is a result of mostly diet. Hot weather I'm able to stay leaner but it's probably because I work in the heat.
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Bob50
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Post by Bob50 on Sept 8, 2018 23:03:14 GMT
Several tips to gain muscle mass
1. Keeping constant high muscle tension (80-90% of max) through the full range of motion 2. Muscles should not have a break through the set 3. The number of reps is not important. Only intensive burning in the muscles is a criterion to stop the set. Usually, high muscle tension should not allow >10-15 reps/set 4. Using 3-6 sets for each muscle group 5. Tension of muscles under different angles and periodical changing movements 6. Maximum mind focus on the muscles of interest 7. The rest period between sets <30 sec 8. Using supplemental isometrics to increase the tolerance to high voluntary muscle tension
These tips satisfy the needed requirements for muscle hypertrophy: a. Prolonged time under high tension b. Metabolic stress c. Muscle damage
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Post by stormshadow on Sept 10, 2018 13:44:40 GMT
Bob, thanks a lot for posting all these exercises. I like to use a stick too and you gave me some great ideas. Most appreciated. I like to work the abs a lot by putting the stick on the ground and grabbing it in various locations and pushing it down with the abs. I move the connection point of the stick around on the ground and also different distances from my feet to get different effects. Again, thanks John
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Bob50
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Post by Bob50 on Sept 10, 2018 21:21:01 GMT
I move the connection point of the stick around on the ground and also different distances from my feet to get different effects.
Thank you, John, for the great idea.
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macky
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Post by macky on Sept 23, 2018 6:44:45 GMT
Several tips to gain muscle mass
1. Keeping constant high muscle tension (80-90% of max) through the full range of motion 2. Muscles should not have a break through the set 3. The number of reps is not important. Only intensive burning in the muscles is a criterion to stop the set. Usually, high muscle tension should not allow >10-15 reps/set 4. Using 3-6 sets for each muscle group 5. Tension of muscles under different angles and periodical changing movements 6. Maximum mind focus on the muscles of interest 7. The rest period between sets <30 sec 8. Using supplemental isometrics to increase the tolerance to high voluntary muscle tension These tips satisfy the needed requirements for muscle hypertrophy: a. Prolonged time under high tension b. Metabolic stress c. Muscle damage Should be read by everyone who is interested in self-resistance exercises (and isometrics), along with the first post detailing the stick exercises.
Thank you Bob. Btw, you look good in both photos.
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Bob50
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Post by Bob50 on Dec 8, 2018 15:53:31 GMT
One more tip I am not an expert and this tip is based only on my personal experience. I believe that SR (self-resistance) exercises are most effective if we can perform them with muscle tension that is close to our max isometric tension level. Therefore, I would recommend to start each set with short (3-5 sec) isometric SR holding, using max muscle tension, and to remember this feeling/tension in the muscles. Then, keeping this feeling/tension, move through the full ROM. Although during movements our muscle tension slightly decreases (maybe by ~5-10% relatively to isometric), this dynamic tension level is enough for our progress in strength and muscle growth. The second criterion for our sufficient muscle SR loading may be the number of reps/set that should be less than 10 (usually 6-8 reps/set). If tension is correct, we just cannot perform more 10 reps because of intensive burning/pain in working muscles. If we can, our tension is low, and we need to increase our SR. I think that 3 or 4 sets for each muscle group would be optimal for the best results. I usually perform 4 sets (6-8 reps in each) for the main muscle groups, using the belt loop with the soft handles. Soft handles allow to keep highest muscle tension without any pain/discomfort in the palms. P.S. I think that Bruce's equipment is the best one for this high tension protocol. P.P.S. I would like to add that SR workouts with numerous reps and insufficient muscle tension might be counterproductive for muscle gain like in weightlifting. www.bodybuilding.com/content/how-many-reps-should-you-do.html Numerous reps also make difficult to keep our mind concentration through the sets. High tension/low reps SR protocol might be not the best choice for old people who want to be very shredded. Rather, this protocol can produce the body structure of strong men who have the developed muscles and some body fat. At least for me, this protocol works by this way.
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Bob50
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Post by Bob50 on Dec 29, 2018 17:55:39 GMT
Importance of isometrics for dynamic self-resistance training I would like to emphasize again the importance of isometric exercises as a supplement to dynamic self-resistance (SR) training. About 2 weeks ago, I decided to stop my compound isometric exercises after my SR dynamic workouts. As the result, I subconsciously reduced muscle tension in my SR dynamic exercises. I think that it was related to the decrease my CNS tolerance to high muscle tension. When I've added compound isometrics to my workout, I could keep again higher levels of muscle tension in my SR dynamic exercises. I've made 3 conclusions for myself:
1. Addition of compound isometric exercises increases the efficiency of SR dynamic training 2. Compound isometric exercises performed after SR training decrease post-training fatigue 3. Progress in SR training is directly related to CNS tolerance to high muscle tension. P.S. I think it should work for high tension/low reps protocols. No ideas about high reps protocols. P.P.S. I've decided to re-post the link to this paper because the findings of authors could explain how isometrics may increase the efficiency of dynamic SR training by elevation of pain thresholds. Isometric exercise induces analgesia and reduces inhibition in patellar tendinopathyEbonie Rio1, Dawson Kidgell2, Craig Purdam3, Jamie Gaida1,4, G Lorimer Moseley5, Alan J Pearce6, Jill Cook1 (2015) www.ncbi.nlm.nih.gov/pubmed/25979840 If these findings are correct, logically to suggest that isometrics could increase our tolerance to tension/pain/burning in working muscles. As the result, we can increase intensity of our dynamic training. At least, it works for me if I add compound isometric exercises to my dynamic self-resistance workout. Update 3/18/2019This is a proof supporting the idea that preliminary isometric holdings before dynamic self-resistance sets can increase the efficiency of self-resistance training ( see the previous post). Static Dynamic Isometric training:
This method involves supersets of isometric and dynamic work. This is done by beginning with a 3-6 second hold, followed by explosive dynamic work, for example, pressing the bar in bench-press as hard as you can into pins then doing explosive bench-press with full range of motion. Verkhoshansky (1977) found that static dynamic method of training is superior for developing speed and strength than dynamic training alone. The effectiveness of dynamic training improves when combined with preliminary static tension by up to 20%. When this training is being used, one must perform the dynamic aspect immediately following the static. Ref: The Truth Behind Isometric Training. Strength Conditioning and Nutrition 101, F r i d a y , 2 M a r c h 2 0 1 2.
P.S. I use this method for several months, and it works great in my self-resistance training.
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Bob50
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Post by Bob50 on Jan 13, 2019 21:25:54 GMT
Examples of self-resistance exercises with a beltIn his video, Greg Newton shows several self-resistance exercises with a belt. These exercise may be used to develop strength and muscles of the arms, shoulders, back, and chest. The efficiency of these self-resistance exercises may be comparable with the efficiency of cable exercises if we develop sufficient tension in the muscles. Unfortunately, this video is unavailable now.I included some of them in my daily workout; however, I use the belt loop with 2 soft handles that allow applying more efforts without any discomfort in the palms. Therefore, self-resistance exercises become more effective. Also, I use the long belt with 2 handles for training my pecs, back, side body muscles, and legs. This "equipment" is extremely cheap because it is made of webbing. P.S. If DIY projects are not for you, Bruce's equipment (handles, anchor, and isometric suspension/trainer), which can be purchased on this site, might be the ideal tool for dynamic and isometric self-resistance training. P.P.S. To get the best results, perform one max isometric holding for 3-5 sec (~one breathing cycle) in each set before the full ROM reps. Using isometric "pre-holding", you can develop muscle tension close to 1RM in dynamic self-resistance.
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Bob50
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Post by Bob50 on Feb 3, 2019 19:55:53 GMT
One more trick to increase the effectiveness of self-resistance trainingMany years ago, when I was engaged in deep diving, I used “shallow” breathing to increase my tolerance to carbon dioxide. This breathing was popularized by Dr. Buteyko for asthma treatment. In addition to breath-holding exercises, shallow breath training substantially prolonged the time under water. Later, when I stopped diving because of ear barotraumas, I gave this breathing method up. Recently, I've started Buteyko’s breathing again for other reasons and found that this breathing also elevated my tolerance to lactic acid (PH?) during self-resistance training. As a result, I could increase my voluntary muscle tension and/or rep numbers in my sets. Explanations of biochemical mechanisms of action are very controversial, but it works. You can google hypoxic/hypoventilation training for more information. I think that regular practice of this breathing might increase the effectiveness of any resistance training. Good article on Buteyko's method to read www.dailymail.co.uk/femail/article-3242544/How-breathe-slim-sounds-potty-new-book-says-breathing-scientifically-proven-work.html Note: Do not use Buteyko breathing during workouts. Find another time for practice (2 or 3 times/day for 10-20 min). I also train this breathing for 5-10 min before my morning SR workouts. Hypoventilation training for 5-10 min before a workout energizes the body and facilitates attention/concentration during SR training. We can feel that as the better mind-body connection, light head, and clearer eyesight. Probably, these effects are related to better brain oxygenation due to blood vessels vasodilitation evoked by accumulation of carbon dioxide and adaptation to the lower level of oxygen.
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Bob50
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Post by Bob50 on Feb 5, 2019 4:04:26 GMT
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Bob50
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Post by Bob50 on Mar 25, 2019 14:55:50 GMT
Self-resistance training daily
I do self-resistance exercises for full body for 60-65 min daily. Hard high tension exercises with the belts take me for 35-40 min. After that, I perform co-contraction (KSHD) exercises for ~20 min. Then I do few isometric exercises as supplemental ones for my CNS conditioning. For this mixed protocol, 24 hours are enough for recovery.
As I mentioned above, for the best results, I hold my preliminary isometric tension with the belts close to my max possible ("peak contraction") for 3-5 sec ( for ~ 1 breath cycle) before starting each dynamic self-resistance (SR) set. I try to keep this max preliminary isometric level in my muscles through the full SR set. In reality, during SR movements, the dynamic tension will be slightly less than preliminary max isometric level, but it will be enough for effective SR training. The muscles should not have a break during the sets to get a partial blood occlusion in the muscles. Blood occlusion additionally stimulates muscle hypertrophy. Because I use high muscle tension, the numbers of reps are 6-10 in my sets. If I can do more than 10 reps, I know that my SR tension was not enough, and I try to increase my preliminary isometric tension and following SR dynamic tension during my next set. This is an important criterion for the development of strength and muscles during SR training, at least for me. In general, I try to follow classic bodybuilding principles, using the SR instead of weightlifting. It is safer for older people and can give comparable results if we train properly.
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moxohol
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Post by moxohol on Apr 3, 2019 18:16:45 GMT
What's a "T-end Stick" and how do you use it?
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Bob50
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Post by Bob50 on Apr 4, 2019 6:08:36 GMT
What's a "T-end Stick" and how do you use it? T-end stick is a stick with two handles like a bullworker (see photo, page 1). I use it for my self-resistance exercises. See the exercises on page 1 (post 1).
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moxohol
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Post by moxohol on Apr 4, 2019 17:07:53 GMT
What's a "T-end Stick" and how do you use it? T-end stick is a stick with two handles like a bullworker (see photo, page 1). I use it for my self-resistance exercises. See the exercises on page 1 (post 1). I'm drawing an utter blank here. I can't conceptualize the sticks with the stated instructions. The pics look like pogo sticks with the bottom view cropped off. If you had a complete picture of the artifacts or engaged in use I'd understand better.
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Bob50
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Post by Bob50 on Apr 6, 2019 16:12:35 GMT
You need to adjust the stick length for you. The comfortable stick length for me is if I take one handle in my hand, the second stick handle will be on my chest middle line. This length allows keeping constant tension in the working muscles. They should not have a break during each set.
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