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Post by mr potatohead on Oct 15, 2017 1:03:31 GMT
Glad to hear I've been somewhat inspirational for you. It has been discussions on this forum that inspired me to go ahead with this experiment. Not only you, Bruce, but the guys I've been hanging w/ on these forums have helped to keep me informed and motivated for the past 5 years. Thanks. |
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Post by mr potatohead on Oct 15, 2017 1:27:55 GMT
When I did use weights the one arm dumbell row was a favorite of mine. So I meant One Arm Cable Row. Knee and none working hand on a bench. Standing on the cables with the other leg and Hook in the working hand. Just like a one arm dumbell row but with cables. I actually used the one Your talking about to the waist about two years ago with Your cables. Injured a shoulder and this is one of the exercises the therapist gave me. Since I won't be doing any calistenics for upper body I like the idea of the Wide Lat Pulldown. This will be the first time in a couple of years I won't be doing any calisthenics. You provoke so thought on these back exercises. On exercise I did like with the Exer-Genie in the past was the Straight Arm Pulldown. I think One Arm Straight Arm Pulldowns is another good one I may try. Here's a band exercise I like (I also do it w/ a skinny bicycle inner tube): Stand facing the band anchor and pull back, palms facing the anchor, until you have good tension with arms straight, hands lowered to upper thighs. Now, keeping your hands in line w/ your body w/ same band tension, slowly raise them to overhead, pause, then back down. If you can, as you flap slowly, try to pull back even farther than in the plane of your body. It's a motherfucker for me and really works my back and shoulders. EDIT: OK, I love the above and had to go do it just now. Another thing I forgot to mention ... As you raise and lower your arms, you may begin to feel spots where it feels good to pause and kinda give little jerks on the bands. Do it. Where t felt best for me just now was between hands @ ribcage level up to top of head level. I kinda bounced it around in that area and my back feels great, m8s! jackrow: A couple suggestions that others on the forum have suggested, I tried and really did seem to speed healing of shoulder issues I've had. 1. Do Doorway Isometric OHP. Walk under a door jamb that allows you to press your hands against the door header. Hold that isometric press for whatever is comfortable @ whatever pressure is comfortable. Do it several (5, 6, 7?) times every day (or whenever you think about it) for two weeks or so. I'd be interested in what you think after 3 days of consistent doorway iso OHP. I think it was Fast that posted this and I tried it. Wow! 2. Hangs were the first shoulder solution I tried that worked. I think you are already aware of that one? |
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Post by Deleted on Oct 15, 2017 2:21:56 GMT
Thanks Mikey! No problem with my shoulder right now. That was a couple of years ago which was the right shoulder. A certain variation of push up caused it. It was a weird injury as my shoulder felt kind of dead for a couple of days. Funny thing is I had surgery on my left shoulder about 15 years ago and never had a problem with it after.
A couple of question about the exercise You described, I'm a little confused. Is the anchor point high like on a pull up bar or low like by the waist? Arms stay straight throughout? It's sort off like a straight arm pulldown or the reverse movement?
I can see the Doorway Isometric OHP Press working. I've done it at odd times before so I'll definetly keep that in mind. About the hangs, I sold the book" Shoulder Solutions" I had. It had a recommended time to hang but I can't remember what it was. Also had front, side and bent laterals done for higher reps with 3 to 5 lbs. I believe Stew smith also recommended this.
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Post by mr potatohead on Oct 15, 2017 3:06:20 GMT
A couple of question about the exercise You described, I'm a little confused. Is the anchor point high like on a pull up bar or low like by the waist? Arms stay straight throughout? It's sort off like a straight arm pulldown or the reverse movement? I'll try this: Q. Is the anchor point high like on a pull up bar or low like by the waist? A. It doesn't matter. Try it @ all levels. You need to balance the pull of the bands during the exercise anyway, so your body will be leaning back. Find the anchor height that feels best. I'm using The Hook door anchor at the top of the door, but I also have anchors placed @ waist and floor levels. Q. Arms stay straight throughout? A. That's what I try to do, although sometimes I do flex a bit forward & back @ the elbows and shoulders. Mostly determined by how tensed the bands are and how fatigued I become. When I'm unable to straighten them as I could when I started, it's probably time to stop. Q. It's sort off like a straight arm pulldown or the reverse movement? A. I'm not sure what this would be. Think of it like flapping your wings very slowly, w/ palms facing forward - imagining your face pressed against a wall. outstretched arms & palms rubbing the 'wall' as arms go from sides up to touch overhead. I actually make an effort to pull my hands back away from the 'wall' as far as possible to put the squeeze on my back. Does that make sense? |
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Post by mr potatohead on Oct 15, 2017 3:34:29 GMT
A note here that Bruce may hate me for, but ....
I have a genuine The Hook Door Anchor at both the top and the bottom of the door.
The waist high anchor is DIY.
I bought a 2-pack of Smart Straps brand "Soft Ties" @ Menard's (a large chain like Lowes or Home Depot). They are 500# working load, 1" wide webbing straps w/ loops sewn into each end w/ OAL of 18". I use one of them, slide on a short piece (2"?) of 1.25" ID vinyl tube and push one end of the strap through one of the loops. This is the anchor on the backside when I close the door on the strap, just above the hinge.
I put a 3/8" Quik-link on the loop hanging out the front of the door jamb (again, just above the hinge so it won't slide down when the door is opened) which I leave open (not screwed down like it would be to fasten chain links) and this is what I hook my bands to. I've padded the Quik-link threads w/ a piece of tubing also - I think it was 1/2" ID vinyl to be able to work it onto the curve of the Quik-link ..... might have needed to soak in boiling water to get it on there, I don't remember.
Total cost for this anchor was about $5.
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Post by mr potatohead on Oct 15, 2017 4:15:12 GMT
Q. It's sort off like a straight arm pulldown or the reverse movement?
OK, I re-read this question and maybe can improve my answer. The direction of effort/pull throughout is toward the rear against the tension of the bands which are trying to pull you toward the anchor. There isn't any tension from the bands in the up and down direction/movement of the the arms as that is only affected by gravity.
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Post by Deleted on Oct 15, 2017 14:12:30 GMT
For anyone interested, this info is on my Workout Log. Scroll down to the last post. I am going to update this every week. Bruce Tackett's Workout LogHey Bruce did You test Your Tricep and Bicep curl in the beginning or after Your workout? |
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Post by Bruce Tackett on Oct 15, 2017 16:34:41 GMT
A note here that Bruce may hate me for, but .... I have a genuine The Hook Door Anchor at both the top and the bottom of the door. The waist high anchor is DIY. I bought a 2-pack of Smart Straps brand "Soft Ties" @ Menard's (a large chain like Lowes or Home Depot). They are 500# working load, 1" wide webbing straps w/ loops sewn into each end w/ OAL of 18". I use one of them, slide on a short piece (2"?) of 1.25" ID vinyl tube and push one end of the strap through one of the loops. This is the anchor on the backside when I close the door on the strap, just above the hinge. I put a 3/8" Quik-link on the loop hanging out the front of the door jamb (again, just above the hinge so it won't slide down when the door is opened) which I leave open (not screwed down like it would be to fasten chain links) and this is what I hook my bands to. I've padded the Quik-link threads w/ a piece of tubing also - I think it was 1/2" ID vinyl to be able to work it onto the curve of the Quik-link ..... might have needed to soak in boiling water to get it on there, I don't remember. Total cost for this anchor was about $5. I hate you. |
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Post by Bruce Tackett on Oct 15, 2017 16:36:11 GMT
No, seriously, folks, it's great to be back in Kansas!  No, seriously, folks, it's a very big sky up there and there is room for all sorts of fitness equipment. I have often stated that I believe people ought to avail themselves of all that is available. There have been muchas discussions on this forum of various exercise devices and I have no problem at all with anyone sharing what they have found. You'll never hear me say that The Hook is singularly the most effective equipment ever invented to develop a person mentally, physically, and spiritually, and that nothing else even comes close. Even though it's true. |
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Post by Bruce Tackett on Oct 15, 2017 16:49:52 GMT
Oh, before. The day before, as a matter of fact. I wanted to be fresh and ready and to be able to use all of my strength. In fact, when I do it again at the end of 12 weeks, I will give myself a full day's rest before doing so.
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Post by Deleted on Oct 22, 2017 19:40:44 GMT
Hey Bruce, I wanted to ask you something. You mentioned the duration You were doing this experiment. I think it was 3 months? Why did You choose this amount of time? Do You think someone that's been training a long time could see if something is working for them faster? I know Your trying to see what results You will get from the longer holds but You can kind of see where it's going faster then someone less experienced?
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Post by Bruce Tackett on Oct 22, 2017 20:48:16 GMT
It's my feeling that something of this nature would produce results slowly, so I wanted to be sure I gave it my all for a lengthy period of time so that I could conclusively state that long-duration iso holds will result in x - not as an expert, but as Joe Blow who gave it a fair go and came to his own conclusions.
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