The 'trick' for success at any accomplishment is TIME & EFFORT. Thinking, or acting like you're trying your hardest, ISN'T the same as -actually- working hard. Compared to your intensity of effort, the tool choice really doesn't matter: If you really work hard for 20-30 minutes, (or as little as 11 1/2, outlined below), you should be FRIED , whether with weights or statics. If you aren't panting like a dog, barely able to move, swearing you'll never work out again, you didn't work hard enough.
3 min total isn't going to do it all for muscle, strength, & condition. 6 compound exercises: chest press, shoulder press, pulldown, row, leg press, & straight-leg deadlift, pushing & pulling movements alternated), are all you'll ever need for a lifetime. With the 90-second protocol outlined below, & allowing 30 sec for each position change, you have an 11 1/2 min workout, which will shorten as positions become more skillfully changed.
@d:Exaggeration & fraud has been perpetrated by many isometric-related business interests, but isometric exercise itself is proven to have a meaningful place in exercise. One problem is measuring progress, which the 1RG strain-gauge solves. Another problem is maintaining exact limb positions workout to workout, which the precisely machined 1RG adjustments solve. It's built to last a lifetime. The protocol recommended with the machine's not to my liking. See the post below for my preference.
Ch48: "The Renaissance of Exercise"(Ken Hutchins): "Timed Static Contractions": An article Hutchins has refined for 17yrs, a concept he's experimented w/for 27yrs. His timings are completely at odds w/the typical short sets: 25% effort for 30 secs, 50% for 30 secs, 75% for 30 secs, & 100% for 30 secs, totalling 2 minutes. This is now modified to a 90 sec set / 3 levels of effort. This is a safer & more productive protocol than the short bursts currently in vogue among static devotees.
Could you give me the URL of the company that manufactures this machine? I would like to purchase one. If you can help me locate the company, thank you.
Ken Hutchins' "Renaissance Exercise", (a book & a company), & "Renex" machines have taken exercise to the next level: 1/The pieces are hailed, by every expert who's tried, as a huge improvement over MedX. The design distributes effort so evenly in full-ROM compound exercise that pre-exhaust's obsolete. 2/ Timed-static function w/an elaborate computer precisely monitors & records static progress. 3/Focus on the "squeeze" incorporates benefits of statics into full-ROM exercise. I can't wait.
After 1RG exclusively for years, I added SuperSlow workouts on MedX machines. 1/The 1st session gave me DOMS as if I hadn't worked out before at all. (This doesn't necessarily mean anything, but I thought it might not happen.) 2/ SS's metabolic conditioning & cardio effect is much stronger than statics'. 3/ SS doesn't help my best #s on 1RG at all. These results indicate to me that both inroading,(SS), & tension,(1RG), are essential for complete strength training.
The unique virtue of metered statics is the completely safe application of ones' maximal volitional tension, but many positive effects can be had from sessions of lower tension. One max-tension session per week is plenty for most people, but 20-minute sessions of 2-3-minute holds or pulsing high "reps" with 1/2 tension or less, & the shortest possible breaks between exercises, can be done every day for controlling insulin / blood glucose & stress.
I must repeat: THESE SHOULD BE IN EVERY SENIOR FACILITY! No matter how old or weak, elderly patients can push/pull to whatever point of effort/discomfort they choose, from a virtually unlimited choice of posiitons .Therapists need only offer a minimum of instruction, plus set-up & notating high #s. Safe, un-intimidating, simple, virtually technique-free, & almost automatically progressive, w/a bit of coaching. A MISSED OPPORTUNITY!
Mike had lower back advice. I didn't recall details. Turned out not to matter: It's an entire class of exercise, difficult any other way: Supine on bench, padded bar. Lie flat, sit up, or any point between. Feet placed in a variety of positions, on bench or on floor. Bar can press against thighs, belt-line, belly, or chest. Position changes allow effective work for low back, glutes, thighs, abs, triceps, & calves, isolations & compounds, including a great full posterior-chain contraction!
@Cz: 1RGs ARE amazing, & Mike Hefner, who makes them, is a friendly, open-mided, & helpful guy. The problem is 1RG's association w/ "Measured Intensity Training" , (Shawn Bennett). Bennett has poor-to-no understanding of exercise, & a "my way or the highway" attitude towards constructive criticism. This has led to more conflict than sales, & much less muscle built than is easily possible.
1RG's great for unique single-joint work. To work the full 20 minutes required for optimal metabolic, (conditioning), & hormonal effect, ( rendering aerobics unnecessary), it may be better to substitute, (or add) 2 single-joint exercises for each compound exercise. EX: 1/Set bar for a midrange bench press, (upper arms horizontal, forearms vertical) . 2/Install cushioning sleeves. 3/Grasp forearms w/opposite hands. 4/Push bar w/forearms. Push shoulders into bench. END PART 1.
PT2: Push 1min, mid-speed, to max. Watch meter: When # stops or lowers, keep trying to make it go up! WARNING: High tension can be painful or injurious if shut off too quickly: After 1 min, release s l o w l y. This is the best chest exercise exercise I've ever tried. Follow w/tricep press: Same bar setting. Upper arms parallel. Push cushioned bar w/either hammer fists, wrists, or knife-edge of forearms: Each is OK, just use same position at each session, for accurate monitoring.
The foundation of building muscle: Inroad & Tension. Statics aren't the best for inroad, but a 60 sec set held @ max tension, (as it steadily decreases), solves this to an extent, & has a positive effect on insulin sensitivity that MIT doesn't. TENSION is where 1RG SHINES: Full-ROM exercise, even on the best machines, has positions where resistance is less than optimal, & HIT sets can't begin w/max tension. Metered isometrics solve both of these problems. A mix of SC & HIT is optimal.
i'm tentatively reversing my assertion that statics aren't best for inroad: The theory: Training to failure is the standard for inroad. However, failure merely means we no longer can move the weight we began with. Adaptively decreasing weight to match strength gives us measurable inroad. I.E.: We must push or pull as hard as we can for longer sets. EX: 1 minute, w/relaxed silent breathing. The meter will note our best effort. We must note our most inroaded effort & do the math.
No time? Do a "Big 3":1Push / 1Pull / 1Leg. Super-fast on 1RG, (except for true-believers of MIT positions of flexion, which I am not!). EX1: Bottom-position seated pull + bottom-position seated press + mid position seated front squat. Machine never moves, & you never move: Done in less than 5 minutes. Keep sets & rests short: You can be done in 1 minute! EX2: If you want bigger #s on your squat, do the same 3, but in standing position instead, to put squat near lockout position.
The biggest mistake you can make w/a 1RG is limit yourself to the attached protocol, (or to any 1 protocol). The options are as limitless as they are with free weights, maybe more so. Just a few of the schemes I've used: Max pushes to any chosen timing or to reach any chosen % of inroad, high reps at a wide variety of contraction speeds, warm ups & / or cool downs with increasing loads, ramping workloads up or down.... They ALL work, and perhaps more importantly, they keep me interested.
@f:This is solved by disregarding the wrong-headed instructions of MIT: Positions of flexion DONT MATTER, (except to keep them consistent for accurate measure of progress). Thus, most of the machine-arm adjustments to get a "perfect angle" for each exercise are unnecessary. I do a bench press, supine row, seated press, seated pulldown, seated front squat, biceps curl, & triceps extension without a single adjustment, and the three seated exercises, (a full workout), without moving at all.
@vccmax To squat better , deadlift better, press better, you're right , but lots of people dont give a shit about that stuff, & lots of people DO get stronger with machines. Rippetoe has such great arguments about why machines & HIT are useless, unfortunately, his typical client isn't as muscular as the average HIT trainee after a year. So they can't squat a ton.. How many people really care about that? Rippetoe's main talent is ridiculing & shouting-down debate. That doesn't make him right.
@vccmax No. There's a large skill-coordination-balence-confidence component to compound free weight movements: You can get MUCH better at them without necessarily putting on ANY muscle..and you can put on a lot of muscle via other means, yet still be a poor squatter.// Free weight progress is quicker and stronger? There's nothing to show that. // Wrong: Mark completely insults HIT & machines for ANY users. He virtually calls them frauds.
@lazur1 >his typical client isn't as muscular as the average HIT trainee after a year
have you read the title of his book? Starting Strength? his program is for Beginners, who should only stay on the program for 6-9 months; of fucking course you won't see amazing musculature
>So they can't squat a ton.. How many people really care about that
squatting is one of the three most important exercises in the weightroom. the more you can squat, the stronger you are, the bigger muscles you have.
@vccmax Squats -are- a great exercise, (as are all the movements Mark recommends), but you can do quite well without them. My issue isn't with anything being wrong with squats, it's with Mark's "my way or the highway" attitude to HIT, Hammer, Nautilus, Arthur Jones etc,etc,etc... in other words, any method that isn't his. Look at his videos and tell me his trainees are muscular..they aren't.
Respond to this video... Aside from the virtually limitless gains made with NO training by immature trainees growing into adulthood, your first 9 months of proper strength training are when 60% of your lifetime gains will be made. The rest is a 4-to-10 year fight for the other 40%. In other words, if you're skinny after 9 months of proper hard training, you're skinny, period.
@C:I'm referring to a specific group of trainees: Mark Rippetoe's, whose improved ability to squat, press, and deadlift consistently outstrips their muscular gains.
@C:Hypertrophy IS attributed to all that, but when virtually the ENTIRE group in question lacks hypertrophy, look at the training: High-speed, highly skilled movements are NOT the best thing to build muscle. If improved performance at these movements is what you're looking for, they ARE the best thing, BUT: Skilled strength at one movement transfers poorly to other movements, whereas added muscle will enhance strength at ANY movement one rehearses adequately.
@lazur1 >So they can't squat a ton.. How many people really care about that
...people just don't know that and that's why they don't care about it lol
>Rippetoe's main talent is ridiculing & shouting-down debate
are you retarded
>That doesn't make him right.
what makes him right is thousands of successful trainees and years of coaching experience and more extensive and complete research on the big three than any other
@vccmax Simply not true. Show me the research. Show me the superiority of athletes Mark has coached over other coaches with other methods..There are simply too many people getting excellent results with other methods to shut them down as inferior. The only concrete advantage the big three has is that it's the best way to get good AT the big three.
Didint people know here that NASA did a big studie with professor Kenneth Baldwin? They tested three types of exercise: muscle contraction, muscle lengthening, and isometric. The isometric exercise made the muscle to actually degrading on the molecular level and they concluded its not the best way to train for muscle gain etc.
Baldwin: "What we found was that after 12 sessions, all 3 types of workout, tended to provide about the same amount of muscle growth".Yet he concludes that isos DID NOT STOP A DECLINE in...contractile protein, (which is NOT the same thing as MAKING the muscle degrade). If isos build just as much muscle but not contractile protein, what are they building? Non-contactrile sarcoplasm? NO. It's universally obvious isos dont cause bloated sarcoplasmic muscle. This research is sorely lacking.
RE: youtube "Measured Intensity Training" farce: Biceps,(never "bicep"), contract in attempt to bring hand to shoulder. Elbow mustn't mustn't push forward. The energy expended on this video is an elbow push. Resistance between hand & shoulder in this position should be horizontal, but 1RG has only vertical resistance, thus forearm must be at a 90°∠ to column for optimal biceps work. ∠ of upper arm can be varied according to the desired ∠ of contraction, but 90°∠ of forearm is mandatory.
PART A: 1/When BP #s get heavy, hand discomfort's a limiting factor. Wearing heavy winter gloves makes #s go up dramatically; preferable over wrapping the bar. 2/ Experiment w/grip. You don't need a true grip, just a push. 1/2-way between an over & underhand push gets me the highest #s. 3/ THE SINGLE EXERCISE WORKOUT:Warm up w/high volume, super-light reps, slightly increasing each rep over a minute or more, then do slow squeeze to max, followed by an explosive rep to max. (SEE PARTB)
PARTB: Take at least 5 minutes off, doing whatever relaxes you, walk around, lie down, whatever. Don't exert yourself in any way. Drink water if thirsty. Don't eat. Do another explosive max rep. # should be higher than the 1st.1/ If it is higher, keep repeating breaks & max attempts until # goes down. 2/If it isn't higher, take a longer break & try again.If it's still not higher, disregard this method. Many trainees will see as much higher of a # in five minutes as they usually see in a week.
-Consistency- of flexion / extension angles from workout to workout is much more important than what particular angle is used for an exercise: Accurate monitoring of progress is the issue, (& a full effort), not some magic position. Find a 'comfortable' setting & stick with it. This also means people of different heights / limb lengths can use the same settings, allowing an incredibly quick workout for the entire family.
Pt 1: W/weights, middle-aged-plus home-trained subjects often go too light. Caution & misjudgment of what hard work is. An error that tends to never be fixed: If your strength's never challenged, it's never built. Such trainees "progress", not because they became stronger, but because they eventually use weights they could've begun with. Ironically, when they finally attempt a weight that would stimulate progress, the difficulty makes it seem as tho progress has ceased. They quit. (cont)
Pt2: W/a 1RG, safety concerns are irrelevant. Caution disappears. You "lift what you can", & since you "might as well try for more", you DO more!. I believe the typically fitness-deficient adult male will work meaningfully harder at metered statics than he will w/weights.
"Functional" chest press?: Footballers push-off without a stable support behind them, so how about unsupported "chest-press-plus": Set bar low,(I use 25). Stand back to get a good bend at hips, (& not hit your head on the machine!). Rapidly bending over, hit & push bar w/both hands.There's some trick timing to learn: Slam your bodyweight into the effort, then push yourself off the bar. It'll take time to find the perfect balance. Tough to do with any other machine.
1 MORE DIG@SHAWNBENNETT: See Youtube, "Measured Intensity Training" : Shawn's strange idea of biceps exercise. He positions trainee's arms to perfectly execute a PULL, (the finish position of a chin-up). So: 1/ Why does he set this up as a PUSH?, the OPPOSITE of the PROVEN EFFECTIVE CHIN-UP! & 2/ Why does he think the poking at the relaxed SIDE delt proves anything, when it's the FRONT delt that's doing all the work? FEEL THE FRONT DELT, SHAWN! Is this fraud or stupidity.Stupidity, I think.
Truly max isometric efforts can be hard to 'find' in oneself. One way to be more sure you've done your best is a one-exericse workout: Pick one compound exercise & repeat it about every 5 minutes. Quit after your #s go down twice in a row. I've set personal records on days like this, only to beat them on the very next set!
An example of how flexible the1RG really is: i'm now doing "Tabatas" on it !, (on days off of max training): Pick a compound exercise, push hard for 20 reps, 1 second per rep, rest 10 seconds, repeat eight times. Cool thing is, you can alternate two exercises without changing anything, like a belted-in chin+crunch on sets 1/3/5/7, & a push-press on 2/4/6/8
1RGs should be in every senior facility. I've seen what's in most of them now: "Keiser"s cheapest stuff, & equipment isn't maintained. This isn't an an issue with 1RGs. The static aspect means "maintenance" = keeping it clean, & takes all fear & possible injury out of the workout. 1 visit, 1x a week from 1 properly trained therapist, could service an entire facility in a 2 hours. 1 therapist could easily service 3 facilities a day, 15 in 5-day week. A good deal for all concerned.
Pro sparse workouts: Muscle builds during rest: Let body recuperate 100% before working out again. / Pro frequent workouts: 1/ De-conditioning begins in 2 days or less. 2/ Skill retracing precedes further muscle building. 3/ Gains better if re-stimulated sooner, even if not 100% recuperated. 4/ Frequent stimulation of test & GH will reduce stress; aid relaxation, concentration & mental health. / Short, sparse intense workouts? Sure. But SOME exercise should be done 20 minutes every day.
Why hard-sell ultra-short workouts? Guy puts 1RG in extra bedroom, to get to it when he wants: Plenty time to do it right; including conditioning. Those sparse, short sessions put high #s on the meter, but leave you out of shape in every other way. Realistic claims & protocols could revive metered statics' stalled biz. There are as many ways to 'lift' w/a1RG as there are w/free weights. Narrowing this great tool to one philosophy,(& to make it worse, one I happen to disagree with), is a sin.
The 1RG doesn't to have to used for statics only! "Metered Dynamic Tension" is a fascinating way to exercise. This is the best example so far: 1/ Set the bar for starting position standing military press. 2/ After working up to a fairly meaningful effort, attempt to maintain this effort as you push yourself down, while partially resisting with a squatting effort from your legs. 3/ Reverse the effort, allowing the legs to push you back up while partially resisting with your arms.
A less extreme example: 1/ Set the bar to allow a straight-legged standing curl w/90% elbow flexion. 2/ After attaining a good effort, attempt to maintain while extending elbow a few degrees, by doing a heel raise. 3/ Lower the effort of the heel raise to increase the flexion back to 90%. 4/Continue to increase flexion,(at least equal to the previous opposing movement), by bending the knees. 5/ Return to starting position by increasing resistance from legs.
OPPOSITE protocol of static gurus: Instead of short workouts w/many days rest: Multiple sessions a day! : 1 push, 1 pull. Whenever you get chance, go back, try & beat previous best. Feel ok?: Do it again the next day. Otherwise take a day off. if your #s go down, take a day off. Don't take more than 1 day unless you're BEAT! Training to accustom the body to longer breaks? NO! Train to accustom the body to harder work. Unless you prefer to be a fatty who can lift a car one inch.
1RG works for me. Can't promise 1RG works for all. I promise Shawn system won't. BE CREATIVE. Play w/set & break time, range of effort, angle, days off, etc. Great for immediate reversals, (pulldowns to presses). It's own warmup: Ramp effort up & down for a minute before a full effort. Increase inroad: After full effort, repeat short bursts of full effort until #s lower appreciably. 1RG's a new tool. It's uses haven't all been determined. Don't let some guru tell you otherwise.
Clients who can't do 1 chin "walk into" full-contraction, top--position chin, hold it as long as they can, then resist the negative rep as long as they can. Holding top position & stepping back on the ladder WON'T lead to similar improvement.THE VIRTUE OF STATICS: Full-effort 90% static's most similar to the hardest part of a negative chin. Improve at that: You'll not only have an honest assessment of strength, but (for those who still care), a huge improvement in full contraction #s :-)
The proper statics position ISN'T full contraction, it's mid-range, the most disadvantaged leverage angle, 90%. 1/ EFFORT matters, & consistent technique for monitoring progress, NOT higher #s. Lower #s are due to leverage, NOT the muscle working less hard. 2/Mid-range #s indicate of how much weight you could do full range. Muscles used in compound exercises changes through thru the full range: Full-contraction misses entire muscle groups, midrange hits them all.
@samuils Time under tension X how much tension. Under a minute is generally recommended for working central nervous system, (strength without mass), 1 to 2 minutes for building mass, & over 2 minutes for muscular endurance. But it's a continuum, not clearly defined segments, and all three attributes can be developed to a meaningful extent in any timing, especially for beginners.
@samuils PART A: I do over 1min per ex. 'Repping' in a sense, via "Range of Effort": Warming-up by moving meter #s up & down, making sure the high & low #s are higher on each rep. After 50sec or so, I attempt to beat previous best,(& usually succeed), then continue repping to my best possible effort until it's depleted to 20% lower than my best. I get higher #s this way than going fresh into full effort, get worked out better & built mass that the official static protocol does not.
@samuils PART B: Is this the best way to work out? That's really not the point, (even tho statics proponents want it to be). The point is that I can walk into my extra bedroom every few days, not have to do a bunch of work that's unrelated to the workout itself, be perfectly safe, work my ass off, and see-&-feel good results. i speak as guy who's had (& used) a roomful of weights throughout his life.
@lazur1 Yeah Ill answer quick, I am a person who has been in a bodybuilding for over 14 years now, to build muscles what you need is, 1) time under tension meaning 60 - 80 range 2) Muscle confusion (getting used to doesnt mean it becomes easy it means muscles do not grow anymore. 3) Considering the 2 part, 3 minutes will do nothing at all. Lastly, it is up to you what you do, I wont try to stop you, if you like it best of luck to you m8
@sam Pt:1 I've been at it 48yrs . Obviously my goals have veered toward safety & convenience at 62. There's disagreement about getting used to an exercise. Even simple movements have a strong skill component, thus getting stronger often more accurately,(though not entirely), means getting more skilled. When you reach the 99th percentile of skill, you either build muscle to improve performance, or you don't improve at all. This type of progress is -much- slower than skill development. (cont)
Pt2: Trainees lose enthusiasm for the slower progress , & switch to a new movement. Any difference, no matter how subtle, invokes renewed skill training, thus renewing progress. (In studies,trainees who built strength at standing low-cable curls exhibited almost none of the new strength when they were changed to supine low-cable curls; two extremely similar exercises.) Third, switching back to the original exercise requires somewhat re-learning the old skill: improved progress again. (con)
Pt3; But what IS 'progress'? You lift more weight sooner at a new exercise, & you approach it with a fresh attitude, both very real things in regard to keeping a trainee working hard. But as far as actually building lean tissue, the guy who sticks with the crazy-slow progress of doing the same exercise throughout will build the same amount of lean tissue. Keep yourself "into it" by whatever means necessary, but psychology isn't physiology, & skill isn't muscle.(con)
Pt4; The good part is the reverse of this phenomenon: Any lean tissue built will apply itself to all new skills after a very short skill-training time. Just as sticking to the same exercise "too long" can kill enthusiasm, switching too soon can create a false sense of progress without efficiently building the most muscle possible.
Why buy this? You might as well push against a wall, same difference. By the way this will not work at all to get any meaningful results, by doing actual resistance training you get much better results. Not to mention the fact that your body will get used to this stuff really fast.
@sam: Getting used to exercise is a matter of skill, resistance & psychology. 1/Skill is minimal w/statics. In any case, getting used to the skill of an activity is GOOD. 2/Progression of resistance can continue w/statics for as long as it would w/weights. 3/Some trainees aren't motivated to exert their will to keep improving at statics; some get bored when the novelty is gone. This is true for ANY form of exercise. Proven for decades: Long-term, most systems fail for most trainees.
Sam; Isos without a meter have no objective way to monitor progress . For supremely motivated iso trainees like Bruce Lee, this won't matter, but for most, a meter makes all the difference. / The meter's a virtual coach: If you ever have access to a 1RG, try this: 1/ Pick an exercise & give it your best effort, while NOT looking at the meter. 2/When you're SURE you're doing your best, maintain the effort, but LOOK at the meter. 3/Try harder. i can almost guarantee the number WILL go up.
Great for 1RG: Overhead Squat, the favorite adjunct exercise of many Olympic weightlifters, who believe in "training body as 1 piece". Set bar at highest level for most users. Stand under bar, medium-wide grip with w/arms locked, legs bent. Stiffen torso, push with every muscle possible. If you only have time for 1 exercise, this is a good choice. Time for 2: add deadlifts: The full-body push & the full-body pull.
Shawn Bennett, the -major- proponent of metered static training, has -no- understanding of anatomy. Youtube: "measured intensity training": Shawn's grossly incorrect idea of biceps training. I have a 1RG, & tried his way to gave him benefit of the doubt: It's NOT a biceps exercise! Shawn also disregards the meter, preferring 'rah-rah' -"coaching". Why does he even use a metered machine? When pressed for an answer, he argues that he doesn't need it! In that case, why do we pay for it?
1/ For 10secs, push hard as you can on immoveable object. Metered machine's best, but anything stable. 2/Support a barbell that's -much- too heavy to lower & lift, just short of full extention: The 1st way, you may feel an immediate localized after-effect of the effort to some extent, but it'll have little or no systemic effect. /// Second way, with a properly heavy weight, will leave you weak, breathing heavily, & shaking. Obviously a superior exercise effect.
Well that isn't how they market it, is it? If you've got to do it from various angles you're better off using weights or other full range exercise methods. Once again- there are no shortcuts. You've got to put forth some real effort, not this 1 rep bullshit.
@W:Perhaps *might as well* use weights, but not necessarily better off: Switching the bar height for various angles takes only seconds, & the full effort of compound a big exercise can equal weights that may be unavailable, inconvenient, time consuming, or dangerous without spotters. You're 100% correct on the effort comment. I've found ways to end my 1RG workouts shaking, sweating & exhausted, but my methods have virtually nothing in common with the "official" instructions.
There really aren't any shortcuts to getting the results you want. Doing 1 static rep workouts are not going to give you the results you want. I did this type of training for 8 months and while my ability to HOLD a heavy weight improved, my full range strength decreased during that time. The type of claims made by Sisco and others is akin to modern snake oil salesmen.
@W:That's the law of specificity: The only way to effectively improve at a skill is to practice that skill. (And, yes, even the simplest lifting of a barbell is a skill. That's why we often get "stronger" without adding muscle: We practice a lift & get better at it.) The law applies to full-range too: Guys who lift the most are often not the best at batting, throwing, punching, etc, because they didn't spend time applying gym-strength to sport-skills.
@lazur1 There is not one single champion, or even top level competitor that uses this type of training method. If it truly worked and truly improved performance they would be using it. Now while some of them might use certain isometric exercises, however they are used only has a supplement to their normal workouts. There is always some know-it-all that wants to believe that they've got information that all the sports trainers do not. If you want results stick with what works in the real world.
@Wham PART !: Check posts throughout YouTube static forums, you'll see I'm the #1 proponent of what you're saying. Performance at -any- activity is best improved by practicing the activity itself. Even full-range lifting does little for batting, throwing, or punching power unless you -practice- those skills -with- your improved strength. This is why statics don't help full-range lifting strength: Even the most simple lift is a skill with a subtle technique that requires much practice.
@Wham:P2:Static's benefits are exaggerated by commercial interests. Nonetheless, a progressively higher reading on a meter is real thing, a good thing. i believe units such as 1RG would be a blessing in "old folks homes", rehab facilities, & anywhere that full range of motion isn't possible & safety is the main consideration. I've developed some protocols that conflict with the commercial interests' recommendations,that have yielded good results in strength, mass, & mobility.
What causes an individual to put forth his full effort? I'm convinced that -I- need some movement against weight to assure myself of trying my hardest. This may not be universally true. Elite self-motivated specimens like Bruce Lee & Walter Payton could probably build muscle just by tensing-up once in a while:-). From what I've observed, there are many more of my type.
Scroll down on the "1 rep workout" youtube page: Every 1 of my posts is voted "invisible", but they can easily be seen. It's obvious they were voted down by 1 guy: Shawn Bennett. Funny thing: many other posts are just as negative. I guess I'm the only one who actually -proves- Shawn read his 'evidence' wrong. He doesn't even name the correct university that the research came from! How does someone do that, unless they never actually -read- the research? Are you out there, Shawn?
@desolationofsmaug this isnt a scam. do a little research on static contraction training. this machine is brilliant if u know about that type of resistance training
@d:Depends on how you feel about isometrics: Shawn's exaggerated & falsified claims on every aspect of his system, but it IS isometrics. The unit allows good positioning, & the read-out monitors progress. Theoretically, a highly motivated trainee can do the same w/a rope, furniture & a doorway, but realistically, a truly motivated trainee doesn't need this unit anyway: It should be marketed for it's safety & convenience, to busy executives & seniors; stop competing as 'better'. It's not better.
@lazur1 The main benefit to this versus a doorway is that it gives you numerical feedback. A cheap way to get this is using a bathroom scale against the doorway (although it's better against solid concrete ceiling, more stable) but it's a pain to look up, not everyone wants to look up at what they're pressing.
Shawn's OWN forum is now virtually run by a guy whose posts are merely links to his own workout blog: Statics with VERY HEAVY WEIGHTS! FACT: This machine is compact, portable, convenient, & ultra-safe compared to the heavy weights needed otherwise. It has unlimited resistance & is extremely well-built, so it will last for decades, (-generations- for the super-strong structure!), & never be outgrown by the strongest trainee, BUT: Weights are much better.
@lazur1 I don't think it's true that it has unlimited resistance, it would break eventually, but it's probably high enough that no human could generate that much. DOCTOR BRUCE BANNER PELTED BY GAMMA RAYS TURNS INTO THE HULK
@7heG1mp Poor quality video image, & a tattoo, make it look like his right shoulder has a large lipoma, but I doubt it. Aside from that, some. guys just have proportionately large shoulders, probably genetic, & actually desirable for some sports,(a boxer's shoulders hold his guard up, big arms just add more weight to hold up).
@m 2 sides: 1/Safety-1st faction believe breath-holds; specifically w/a closed-glottis, even partially, risks strokes. Grunts, groans, & screams require a partially-closed glottis, & are forbidden by trainers w/this philosophy. The same group forbid tensing muscles not directly used in the movement, such as face & jaw, & the grip to the extent possible. 2/ Performance-based trainers claim no strokes are documented, & the stabilizing pressure of breath-holds lead to more productive exercise.
Go to "Explosive_Fitness" on "Yahoo" forums, "moderated" by Shawn Bennett. Shawn -never- goes there, & no one cares. The forum's filled with intelligent trainees who have morphed what little was left of Shawn's "ideas" into something unrecognizable, & more effective: -Way- different set timings compared what Shawn decreed was not allowed to be changed at all! How is it that Shawn has nothing to say about this?, on his own forum!
my only problem with this system is the guy who is pushing it Pete Sisco is a fat ass...how the hell can he sell this workout info and can't even slim his own ass down.....I believe in HIT workouts but this guy is giving a it a black eye
@anthonysmith73 Pete Sisco's a fat-ass. Tony Reno's a scam artist on the lamb from angry cheated customers. John Little, the only honest one of the bunch, has moved on to "Body By Science", a completely different form of exercise, and Shawn Bennet is a thin-skinned fat, weak, BS artist who runs a suntan spa in Oklahoma City, & knows nothing about exercise science except what he's decided for himself, based on what he's told himself. That's pretty much every major player in the industry.
@lazur1 Pete Sisco may have a fat face but I've tried his training systems and it does work more effectively and efficiently than those routines in most bodybuilding sites and forums. Is Tony Reno the guy who developed EF machines? Sisco himself said he disassociated himself with the EF company because they do unethical things (my guess being manufacturing poor products). Little n Shawn I dont really know much about them
@kriegpaolo Most systems are bullshit; some more so than others. On that basis, your statement is true. At least one won't overtrain or injure themselves with statics, the two main dangers of many methods. Within the standards it has set for itself, statics work quite well: getting stronger -at- statics. My issue is with claimed benefits to lean mass & conditioning that in fact, don't exist..
@lazur1 I personally use PFT for most of my workouts and they work very very well. Puts much more muscle on me than those 12-week transformation programs on bodybuilding (dot) com. So far I have used PFT for five months. As for statics, I only use it for abs (as recommended in Sisco's Abs book) and it is certainly very effective and efficient. Makes me wonder why ppl (including myself bak then) needed to do hundreds of crunches n differen kinds of ab exercises.
Abs' ROM is short & strength improves on each side of a static contraction, so the majority of the abs' ROM improves. / A crunch doesn't change from 1 muscle group to another, (as w/compound moves), so static crunches don't neglect any muscles. / Abs' primary purpose is postural,(static). / Very few people want huge abs. / Thus statics are a good choice. / Hi-reps've been out of serious bodybuilding for years. They're used in conditioning, more as 'active rest' between full-body moves.
@lazur1 Until now you ask anyone though what they do to build abs and they'll tell u at least few sets of at least 20-25 reps each. If u do statics on abs most people would prbably laugh at u in the inside. I'd like to hear on what u do for most of ur routine. I havent really incorporated statics on all my exercises, but I'd like to try it on arms and just see if it does any good. If it doesnt, well at least I tested it. Using PFT and static abs thou I gained at least 10 lbs of muscle in 5 mnths
@k:I've also been lifting "on & off", since '65. I've tried everything that came my way, including a 1RG for when statics catch my interest. As a rule, I follow the recommendations of Doug McGuff & Bill DeSimone, to the extent that they can be applied to dumbbells. At this point, staving off old age is the issue, rather than actually gaining any more muscle.
@lazur1 well it just seems to me that u really hate statics and think the whole thing is a scam. Did it really not work for u that u had to go around n say the whole thing doesnt work? What is ur stance on PFT?
It seems I hate statics? I own & use a 1RG, & do abs the same way you do! I "go around" proving Shawn Bennett's an idiot who makes up his own 'science' & distorts research to try & market statics as more than they really are. I separate the thing itself from the marketing, profiteering & lies attached to it. PFT? You mean military physical fitness? The lack of progressive resistance makes it more of a conditioning system than anything else..no problem with that.
@lazur1 I mean Power Factor Training, which is another system by Sisco. Basically takes ideas from Jones n Mentzer and applied them to his own theory. It seems that u are indeed smart at bodybuilding, kudos to u. Know that there are still people who work out 4-5x a week, some longer than the others. U go around saying Shawns an idiot, what do u think of Sisco.
Sisco: Smart businessman & keeps promises, but oversells statics. The main benefit of statics is they take so little time, so plenty time's left for movement; but they're promoted as an -alternative- to movement. i don't see how movement's improved w/exercises that don't move. The big dif between PFT or statics w/weight vs statics on machines, ropes, etc: "backpressure": The weight pushing back has a unique training effect. The only issue I have w/PFT is eventually the weights get so heavy.
@lazur1 really? I thought weights get heavier with statics than PFT because in PFT u at least bust out more reps under time. Movements I guess arent supposed to improve with statics, and yes I agree that Sisco really hypes statics, but it is indeed efficient and cant argue that it does build muscle.
@k:Yeah, statics are heavier, but you asked me what I thought of PFT. Hard to build a lifetime program on weights you hate to lift. Some research claims any weight one's close to failure w/after 20 reps or less builds muscle. The mind game's the issue, not which rep scheme's most efficient: Bored w/long sets?: Go heavy. Depressed by sets already heavy on rep1? Go light. i'm talking about staying on for decades. I know I never could've done that with PFT, but as part of larger whole, sure.
@lazur1 the problem with that thou, any workout more intense than the previous one would build muscle. I like efficient and effective workouts, which is why I turn to PFT. I personally dont think I would want to stay lifting lighter weights for decades though knowing I can lift heavier in a limited ROM, and know that it can build muscle efficiently that way
@lazur1 the problem with that thou, any workout more intense than the previous one would build muscle. I like efficient and effective workouts, which is why I turn to PFT. I personally dont think I would want to stay lifting lighter weights for decades though knowing I can lift heavier in a limited ROM, and know that it can build muscle efficiently that way
My point: You can effectively go back & forth between light & heavy any time, not to honor any physiological scheme, but to stay enthusiastic. Do you think you'll be doing PFT at 60? Personally, I doubt it. This is a valid point, because 60 is when men -need- to lift to maintain strength for everyday activities, rather than vanity or competition. My 3 rules:1/Stay injury-free. 2/Do a workout you look forward to, & 3/Be conceptually flexible enough make any necessary changes to invoke 1 & 2.
@lazur1 I see that its rather a choice for u. Of course when I reach 60 I would have gone easy on the heavy lifting. U are confusing me a bit though with ur statics statement lol..statics literally mean no movement, but Sisco's SCT tells u to lift 1-2 inch movement and hold it for 5 seconds.
1/ It's a choice for -everyone-: Freedom to work effectively for life. When the "best way" doesn't inspire you to stay on course, it's no longer the best. 2/ Sisco's explaining how to use the equipment: To clear bottom pins & hit top pins. Pinholes are manufactured 1" or 2" apart. If they came 1/2" apart or 4" apart, -those- would be the instructions. That 1/100 second it takes to lift & drop the bar 1" isn't the exercise; it's getting into & out of position. Take the term static literally.
@kriegpaolo That is -not- a problem!, & true efficiency is whatever actually gets the job done at the time. Check the John Little interview at "HighInstensityNation". He's a reasonable man who advocates statics but sees the virtues in other methods, admits genetics over-ride nutrition & exercise, & doesn't oversell SC, (At least not since he's dissolved his partnership with Pete Sisco).
@lazur1 Sisco's argument with full ROM is the bigger chance of injury (he is rite as when I bench full range for example I feel the more joint pain on my shoulders) and that full ROM is btter done wit no weights (ie yoga).
@kriegpaolo Google Bill Simone. He also is -not- an advocate of full range exercise, for reasons of anatomical congruence and efficient loading..but to take that issue all the way to no range at all is unnecessary and inefficient.
@lazur1 well statics do have a range..one inch. And it is indeed efficient as far as time spending goes. So far though yeah, I dont think I would want to incorporate statics to all my workouts.
@kriegpaolo Statics begin & end with a 1" movement due to the nature of the equipment. It obviously isn't actually part of the static, as it isn't static ;-)
@kriegpaolo Unfortunately,"anyone" is the great mass of uninformed. The only way you -show- abs is to be lean. Part of the reason high-reps were once used was because -no- ab work was actually required for an old-school Mr America physique!: You build everything else up, stay lean, & (if genetics allow it): Your v-shape emerges. Steve Reeves is still considered the ideal male physique by many. He had a 52" / 28" taper! That doesn't happen from -building- the midsection.
@lazur1 and they are not beginner gains,,I've been lifting on and off since 2008, but only got serious since January 2010. I did those typical workout routines of 4-5 days a week for 1-2 hours each day and it only got me overtraining
@k:I guess no method ever really goes way, but in my circle of friends, 2hr workouts, 4-5x a wk, have been dead & gone since the mid 70s. I'm in Chicago,& as far back as '72 trainer / therapist former Mr America Bob Gajda taught us better than that. "Work harder not longer. / Don't come back until you're stronger." Really training hard for 2 hrs, 4 x a wk can only be recuperated from with steroids.
What became of Shawn? He was the "next big thing". Internet presence was pervasive: Articles, ads, forums, etc.. Now he's locked up in his OK City Sauna-Tanning-Rebounding Gym. A virtual hermit, certainly a failure compared to his obvious ambition a few years ago. Hmm, I guess the combination of his obnoxious arrogance, irrational emotional outbursts, lack of any real knowledge or intelligence, & a system that doesn't work was a bad combination, huh Shawn?
Shawn Bennett / MIT: Self-proclaimed "ultimate exercise protocol", (in spite of not one elite athlete or physique champion ever crediting MIT). Sean's OK City facility offers other cutting-edge features, like infrared sauna, which he claims "burn up to 500 cals per session". (A/Not 500, "up to" 500. B/Not 500 besides resting burn, (c.2,000 per day), just "up to 500": Total.C/ No mention of how long the sessions have to be to approach "500'. D/It's a lie anyway.) Fraud.
well after watching about 50 of these videos on isometrics, and the study i did years ago, and the reading i've done. I don't think 1 single rep for 3 seconds is even going to 1. engage all the muscle fibers in the muscle group [which is the purpose of isometrics] 2. break down any muscle fibers to be rebuilt stronger.
I don't doubt the machine is great, i'd love to have it, but this video is just ... BAD... and he did not get that body doing THAT.
@shakaama just wanna tell u i tried this kind of training b4 dun use machine and i grow more than ever in my whole entire liffe.. u dun need to use this u can even use a tree or a pole, push it, pull it... the pull bar is the best... this goes for everyone too this really works... but if u dun believe it just try it and u gain nothing but muscle growth
Shawns ad: "Did you know that it only takes 7 seconds to stimulate muscle growth?" That's, at best, misleading. Even if 7secs was 'all it took' , it's not OPTIMAL. Negatives are optimal, & more than 7 seconds. A 20min workout , is optimal to raise GH, best for growth. A few 7-sec sets is too short or will have too much rest for good GH. Almost any protocol builds more muscle than statics: Proven every day in 100s of high school weight rooms, while static clients wonder what went wrong.
@cougarbart Seems unlikely that any man could gain 20lb or even 5lb doing isometrics, unless they were going through puberty or a growth spurt and would have gained the weight anyway. Having said that, if you had been doing a more standard HIT workout you would have gained 40lb.
and then you have guys like me w/extremly fast motabilisms who can bench close to 170,but only weigh 130. on the flipside i know white people from like,france(the most "pansy country around) who can bech like 300+ pounds,google it!,its different for everybody,has nothing to do with race,sometimes its just genetics,(outside of race)some people have a natural tendency towards being fat,being skinny,or being muscular,taking this into account,you do what you personly need to get where you want to go
its called "hard work," not being born a specific race! You cant just "sit around" complaining about genetics" this and genetics" that,get up and do some WORK!
Wow you need help mentally and then your physical aspects may be brought to life. The world science excuses, maybe these two groups of people happen to have had the longest generational work efforts than any other two groups of the world, physical work effort that is, but mind body and soul explains the rest.
Full-intensity requires over-long time-off periods. Perhaps this is best for some isometric strength, but metabolism goes to seed in the meantime Rather than constantly lengthening time off, fine tune your intensity -downward- a bit. You've learned what your full effort is, now learn what a true 70% is . You may Improve 50% less per workout but you'll recuperate 4 times sooner, thus twice the gains.
The 'trick' for success at any accomplishment is TIME & EFFORT. Thinking, or acting like you're trying your hardest, ISN'T the same as -actually- working hard. Compared to your intensity of effort, the tool choice really doesn't matter: If you really work hard for 20-30 minutes, (or as little as 11 1/2, outlined below), you should be FRIED , whether with weights or statics. If you aren't panting like a dog, barely able to move, swearing you'll never work out again, you didn't work hard enough.
lazur1 2 weeks ago
3 min total isn't going to do it all for muscle, strength, & condition. 6 compound exercises: chest press, shoulder press, pulldown, row, leg press, & straight-leg deadlift, pushing & pulling movements alternated), are all you'll ever need for a lifetime. With the 90-second protocol outlined below, & allowing 30 sec for each position change, you have an 11 1/2 min workout, which will shorten as positions become more skillfully changed.
lazur1 3 weeks ago
This is the greatest load of bullshit currently in the fitness world. Right up there with shake weight and magnetic bracelets.
dionkar336 1 month ago
@d:Exaggeration & fraud has been perpetrated by many isometric-related business interests, but isometric exercise itself is proven to have a meaningful place in exercise. One problem is measuring progress, which the 1RG strain-gauge solves. Another problem is maintaining exact limb positions workout to workout, which the precisely machined 1RG adjustments solve. It's built to last a lifetime. The protocol recommended with the machine's not to my liking. See the post below for my preference.
lazur1 1 month ago
Ch48: "The Renaissance of Exercise"(Ken Hutchins): "Timed Static Contractions": An article Hutchins has refined for 17yrs, a concept he's experimented w/for 27yrs. His timings are completely at odds w/the typical short sets: 25% effort for 30 secs, 50% for 30 secs, 75% for 30 secs, & 100% for 30 secs, totalling 2 minutes. This is now modified to a 90 sec set / 3 levels of effort. This is a safer & more productive protocol than the short bursts currently in vogue among static devotees.
lazur1 1 month ago
Could you give me the URL of the company that manufactures this machine? I would like to purchase one. If you can help me locate the company, thank you.
TheCausticGnostic 2 months ago
@TheCausticGnostic go to 1repgym dot com
stevensashen 2 months ago
@stevensashen thanks Steven!
TheCausticGnostic 2 months ago
Ken Hutchins' "Renaissance Exercise", (a book & a company), & "Renex" machines have taken exercise to the next level: 1/The pieces are hailed, by every expert who's tried, as a huge improvement over MedX. The design distributes effort so evenly in full-ROM compound exercise that pre-exhaust's obsolete. 2/ Timed-static function w/an elaborate computer precisely monitors & records static progress. 3/Focus on the "squeeze" incorporates benefits of statics into full-ROM exercise. I can't wait.
lazur1 2 months ago
After 1RG exclusively for years, I added SuperSlow workouts on MedX machines. 1/The 1st session gave me DOMS as if I hadn't worked out before at all. (This doesn't necessarily mean anything, but I thought it might not happen.) 2/ SS's metabolic conditioning & cardio effect is much stronger than statics'. 3/ SS doesn't help my best #s on 1RG at all. These results indicate to me that both inroading,(SS), & tension,(1RG), are essential for complete strength training.
lazur1 3 months ago
The unique virtue of metered statics is the completely safe application of ones' maximal volitional tension, but many positive effects can be had from sessions of lower tension. One max-tension session per week is plenty for most people, but 20-minute sessions of 2-3-minute holds or pulsing high "reps" with 1/2 tension or less, & the shortest possible breaks between exercises, can be done every day for controlling insulin / blood glucose & stress.
lazur1 4 months ago
I must repeat: THESE SHOULD BE IN EVERY SENIOR FACILITY! No matter how old or weak, elderly patients can push/pull to whatever point of effort/discomfort they choose, from a virtually unlimited choice of posiitons .Therapists need only offer a minimum of instruction, plus set-up & notating high #s. Safe, un-intimidating, simple, virtually technique-free, & almost automatically progressive, w/a bit of coaching. A MISSED OPPORTUNITY!
lazur1 5 months ago
Mike had lower back advice. I didn't recall details. Turned out not to matter: It's an entire class of exercise, difficult any other way: Supine on bench, padded bar. Lie flat, sit up, or any point between. Feet placed in a variety of positions, on bench or on floor. Bar can press against thighs, belt-line, belly, or chest. Position changes allow effective work for low back, glutes, thighs, abs, triceps, & calves, isolations & compounds, including a great full posterior-chain contraction!
lazur1 5 months ago
why are people disliking so much? this machine is amazing!
Czaendermajer 5 months ago
@Cz: 1RGs ARE amazing, & Mike Hefner, who makes them, is a friendly, open-mided, & helpful guy. The problem is 1RG's association w/ "Measured Intensity Training" , (Shawn Bennett). Bennett has poor-to-no understanding of exercise, & a "my way or the highway" attitude towards constructive criticism. This has led to more conflict than sales, & much less muscle built than is easily possible.
lazur1 5 months ago
1RG's great for unique single-joint work. To work the full 20 minutes required for optimal metabolic, (conditioning), & hormonal effect, ( rendering aerobics unnecessary), it may be better to substitute, (or add) 2 single-joint exercises for each compound exercise. EX: 1/Set bar for a midrange bench press, (upper arms horizontal, forearms vertical) . 2/Install cushioning sleeves. 3/Grasp forearms w/opposite hands. 4/Push bar w/forearms. Push shoulders into bench. END PART 1.
lazur1 5 months ago
PT2: Push 1min, mid-speed, to max. Watch meter: When # stops or lowers, keep trying to make it go up! WARNING: High tension can be painful or injurious if shut off too quickly: After 1 min, release s l o w l y. This is the best chest exercise exercise I've ever tried. Follow w/tricep press: Same bar setting. Upper arms parallel. Push cushioned bar w/either hammer fists, wrists, or knife-edge of forearms: Each is OK, just use same position at each session, for accurate monitoring.
lazur1 5 months ago
Comment removed
lazur1 5 months ago
The foundation of building muscle: Inroad & Tension. Statics aren't the best for inroad, but a 60 sec set held @ max tension, (as it steadily decreases), solves this to an extent, & has a positive effect on insulin sensitivity that MIT doesn't. TENSION is where 1RG SHINES: Full-ROM exercise, even on the best machines, has positions where resistance is less than optimal, & HIT sets can't begin w/max tension. Metered isometrics solve both of these problems. A mix of SC & HIT is optimal.
lazur1 5 months ago
i'm tentatively reversing my assertion that statics aren't best for inroad: The theory: Training to failure is the standard for inroad. However, failure merely means we no longer can move the weight we began with. Adaptively decreasing weight to match strength gives us measurable inroad. I.E.: We must push or pull as hard as we can for longer sets. EX: 1 minute, w/relaxed silent breathing. The meter will note our best effort. We must note our most inroaded effort & do the math.
lazur1 5 months ago
No time? Do a "Big 3":1Push / 1Pull / 1Leg. Super-fast on 1RG, (except for true-believers of MIT positions of flexion, which I am not!). EX1: Bottom-position seated pull + bottom-position seated press + mid position seated front squat. Machine never moves, & you never move: Done in less than 5 minutes. Keep sets & rests short: You can be done in 1 minute! EX2: If you want bigger #s on your squat, do the same 3, but in standing position instead, to put squat near lockout position.
lazur1 5 months ago
The biggest mistake you can make w/a 1RG is limit yourself to the attached protocol, (or to any 1 protocol). The options are as limitless as they are with free weights, maybe more so. Just a few of the schemes I've used: Max pushes to any chosen timing or to reach any chosen % of inroad, high reps at a wide variety of contraction speeds, warm ups & / or cool downs with increasing loads, ramping workloads up or down.... They ALL work, and perhaps more importantly, they keep me interested.
lazur1 6 months ago
funny how the preparation for the one rep took more time than the rep...
foreverpiano 6 months ago
@f:This is solved by disregarding the wrong-headed instructions of MIT: Positions of flexion DONT MATTER, (except to keep them consistent for accurate measure of progress). Thus, most of the machine-arm adjustments to get a "perfect angle" for each exercise are unnecessary. I do a bench press, supine row, seated press, seated pulldown, seated front squat, biceps curl, & triceps extension without a single adjustment, and the three seated exercises, (a full workout), without moving at all.
lazur1 5 months ago
Please tell me how I can get this isometric machine and where at please
jkerns85 7 months ago
@jkerns85 1repgym(dot)com
stevensashen 7 months ago
if you want to make any actual progress, do Starting Strength by Mark Rippetoe.
vccmax 7 months ago
@vccmax To squat better , deadlift better, press better, you're right , but lots of people dont give a shit about that stuff, & lots of people DO get stronger with machines. Rippetoe has such great arguments about why machines & HIT are useless, unfortunately, his typical client isn't as muscular as the average HIT trainee after a year. So they can't squat a ton.. How many people really care about that? Rippetoe's main talent is ridiculing & shouting-down debate. That doesn't make him right.
lazur1 7 months ago
@lazur1 >To squat better , deadlift better, press better, you're right , but lots of people dont give a shit about that stuff
by better i assume you mean getting stronger. most people care about big muscles, which you will get by getting stronger. period.
>lots of people DO get stronger with machines
true, they get stronger but not nearly as quickly or as strong with freeweight exercises.
>machines & HIT are useless
he doesn't say that. he says they are useless for the beginner.
vccmax 7 months ago
@vccmax No. There's a large skill-coordination-balence-confidence component to compound free weight movements: You can get MUCH better at them without necessarily putting on ANY muscle..and you can put on a lot of muscle via other means, yet still be a poor squatter.// Free weight progress is quicker and stronger? There's nothing to show that. // Wrong: Mark completely insults HIT & machines for ANY users. He virtually calls them frauds.
lazur1 7 months ago
@lazur1 >his typical client isn't as muscular as the average HIT trainee after a year
have you read the title of his book? Starting Strength? his program is for Beginners, who should only stay on the program for 6-9 months; of fucking course you won't see amazing musculature
>So they can't squat a ton.. How many people really care about that
squatting is one of the three most important exercises in the weightroom. the more you can squat, the stronger you are, the bigger muscles you have.
vccmax 7 months ago
@vccmax Squats -are- a great exercise, (as are all the movements Mark recommends), but you can do quite well without them. My issue isn't with anything being wrong with squats, it's with Mark's "my way or the highway" attitude to HIT, Hammer, Nautilus, Arthur Jones etc,etc,etc... in other words, any method that isn't his. Look at his videos and tell me his trainees are muscular..they aren't.
lazur1 7 months ago
Respond to this video... Aside from the virtually limitless gains made with NO training by immature trainees growing into adulthood, your first 9 months of proper strength training are when 60% of your lifetime gains will be made. The rest is a 4-to-10 year fight for the other 40%. In other words, if you're skinny after 9 months of proper hard training, you're skinny, period.
lazur1 7 months ago
@lazur1 that's assuming proper nutrition, but it's hard to believe anyone is that hard of a gainer.
ChocolatePoop1301 6 months ago
@C:I'm referring to a specific group of trainees: Mark Rippetoe's, whose improved ability to squat, press, and deadlift consistently outstrips their muscular gains.
lazur1 6 months ago
@lazur1 Are you talking about lack of hypertrophy? I think that could be attributed to genetics, rep range, and other training factors.
ChocolatePoop1301 6 months ago
@C:Hypertrophy IS attributed to all that, but when virtually the ENTIRE group in question lacks hypertrophy, look at the training: High-speed, highly skilled movements are NOT the best thing to build muscle. If improved performance at these movements is what you're looking for, they ARE the best thing, BUT: Skilled strength at one movement transfers poorly to other movements, whereas added muscle will enhance strength at ANY movement one rehearses adequately.
lazur1 6 months ago
@lazur1 >So they can't squat a ton.. How many people really care about that
...people just don't know that and that's why they don't care about it lol
>Rippetoe's main talent is ridiculing & shouting-down debate
are you retarded
>That doesn't make him right.
what makes him right is thousands of successful trainees and years of coaching experience and more extensive and complete research on the big three than any other
vccmax 7 months ago
@vccmax Simply not true. Show me the research. Show me the superiority of athletes Mark has coached over other coaches with other methods..There are simply too many people getting excellent results with other methods to shut them down as inferior. The only concrete advantage the big three has is that it's the best way to get good AT the big three.
lazur1 7 months ago
Didint people know here that NASA did a big studie with professor Kenneth Baldwin? They tested three types of exercise: muscle contraction, muscle lengthening, and isometric. The isometric exercise made the muscle to actually degrading on the molecular level and they concluded its not the best way to train for muscle gain etc.
Eriikk82 8 months ago
Baldwin: "What we found was that after 12 sessions, all 3 types of workout, tended to provide about the same amount of muscle growth".Yet he concludes that isos DID NOT STOP A DECLINE in...contractile protein, (which is NOT the same thing as MAKING the muscle degrade). If isos build just as much muscle but not contractile protein, what are they building? Non-contactrile sarcoplasm? NO. It's universally obvious isos dont cause bloated sarcoplasmic muscle. This research is sorely lacking.
lazur1 7 months ago
RE: youtube "Measured Intensity Training" farce: Biceps,(never "bicep"), contract in attempt to bring hand to shoulder. Elbow mustn't mustn't push forward. The energy expended on this video is an elbow push. Resistance between hand & shoulder in this position should be horizontal, but 1RG has only vertical resistance, thus forearm must be at a 90°∠ to column for optimal biceps work. ∠ of upper arm can be varied according to the desired ∠ of contraction, but 90°∠ of forearm is mandatory.
lazur1 8 months ago
PART A: 1/When BP #s get heavy, hand discomfort's a limiting factor. Wearing heavy winter gloves makes #s go up dramatically; preferable over wrapping the bar. 2/ Experiment w/grip. You don't need a true grip, just a push. 1/2-way between an over & underhand push gets me the highest #s. 3/ THE SINGLE EXERCISE WORKOUT:Warm up w/high volume, super-light reps, slightly increasing each rep over a minute or more, then do slow squeeze to max, followed by an explosive rep to max. (SEE PARTB)
lazur1 8 months ago
PARTB: Take at least 5 minutes off, doing whatever relaxes you, walk around, lie down, whatever. Don't exert yourself in any way. Drink water if thirsty. Don't eat. Do another explosive max rep. # should be higher than the 1st.1/ If it is higher, keep repeating breaks & max attempts until # goes down. 2/If it isn't higher, take a longer break & try again.If it's still not higher, disregard this method. Many trainees will see as much higher of a # in five minutes as they usually see in a week.
lazur1 8 months ago
Where the hell did you get that power rack at?
Lemurai 9 months ago
where would you get this machine.
alfredtink 10 months ago
@alfredtink 1repgym-dot-com
stevensashen 10 months ago
-Consistency- of flexion / extension angles from workout to workout is much more important than what particular angle is used for an exercise: Accurate monitoring of progress is the issue, (& a full effort), not some magic position. Find a 'comfortable' setting & stick with it. This also means people of different heights / limb lengths can use the same settings, allowing an incredibly quick workout for the entire family.
lazur1 10 months ago
Pt 1: W/weights, middle-aged-plus home-trained subjects often go too light. Caution & misjudgment of what hard work is. An error that tends to never be fixed: If your strength's never challenged, it's never built. Such trainees "progress", not because they became stronger, but because they eventually use weights they could've begun with. Ironically, when they finally attempt a weight that would stimulate progress, the difficulty makes it seem as tho progress has ceased. They quit. (cont)
lazur1 10 months ago
Pt2: W/a 1RG, safety concerns are irrelevant. Caution disappears. You "lift what you can", & since you "might as well try for more", you DO more!. I believe the typically fitness-deficient adult male will work meaningfully harder at metered statics than he will w/weights.
lazur1 10 months ago
"Functional" chest press?: Footballers push-off without a stable support behind them, so how about unsupported "chest-press-plus": Set bar low,(I use 25). Stand back to get a good bend at hips, (& not hit your head on the machine!). Rapidly bending over, hit & push bar w/both hands.There's some trick timing to learn: Slam your bodyweight into the effort, then push yourself off the bar. It'll take time to find the perfect balance. Tough to do with any other machine.
lazur1 10 months ago
1 MORE DIG@SHAWNBENNETT: See Youtube, "Measured Intensity Training" : Shawn's strange idea of biceps exercise. He positions trainee's arms to perfectly execute a PULL, (the finish position of a chin-up). So: 1/ Why does he set this up as a PUSH?, the OPPOSITE of the PROVEN EFFECTIVE CHIN-UP! & 2/ Why does he think the poking at the relaxed SIDE delt proves anything, when it's the FRONT delt that's doing all the work? FEEL THE FRONT DELT, SHAWN! Is this fraud or stupidity.Stupidity, I think.
lazur1 10 months ago
Comment removed
lazur1 10 months ago
Truly max isometric efforts can be hard to 'find' in oneself. One way to be more sure you've done your best is a one-exericse workout: Pick one compound exercise & repeat it about every 5 minutes. Quit after your #s go down twice in a row. I've set personal records on days like this, only to beat them on the very next set!
lazur1 10 months ago
An example of how flexible the1RG really is: i'm now doing "Tabatas" on it !, (on days off of max training): Pick a compound exercise, push hard for 20 reps, 1 second per rep, rest 10 seconds, repeat eight times. Cool thing is, you can alternate two exercises without changing anything, like a belted-in chin+crunch on sets 1/3/5/7, & a push-press on 2/4/6/8
lazur1 10 months ago
1RGs should be in every senior facility. I've seen what's in most of them now: "Keiser"s cheapest stuff, & equipment isn't maintained. This isn't an an issue with 1RGs. The static aspect means "maintenance" = keeping it clean, & takes all fear & possible injury out of the workout. 1 visit, 1x a week from 1 properly trained therapist, could service an entire facility in a 2 hours. 1 therapist could easily service 3 facilities a day, 15 in 5-day week. A good deal for all concerned.
lazur1 11 months ago
Pro sparse workouts: Muscle builds during rest: Let body recuperate 100% before working out again. / Pro frequent workouts: 1/ De-conditioning begins in 2 days or less. 2/ Skill retracing precedes further muscle building. 3/ Gains better if re-stimulated sooner, even if not 100% recuperated. 4/ Frequent stimulation of test & GH will reduce stress; aid relaxation, concentration & mental health. / Short, sparse intense workouts? Sure. But SOME exercise should be done 20 minutes every day.
lazur1 11 months ago
Why hard-sell ultra-short workouts? Guy puts 1RG in extra bedroom, to get to it when he wants: Plenty time to do it right; including conditioning. Those sparse, short sessions put high #s on the meter, but leave you out of shape in every other way. Realistic claims & protocols could revive metered statics' stalled biz. There are as many ways to 'lift' w/a1RG as there are w/free weights. Narrowing this great tool to one philosophy,(& to make it worse, one I happen to disagree with), is a sin.
lazur1 11 months ago
The 1RG doesn't to have to used for statics only! "Metered Dynamic Tension" is a fascinating way to exercise. This is the best example so far: 1/ Set the bar for starting position standing military press. 2/ After working up to a fairly meaningful effort, attempt to maintain this effort as you push yourself down, while partially resisting with a squatting effort from your legs. 3/ Reverse the effort, allowing the legs to push you back up while partially resisting with your arms.
lazur1 11 months ago
A less extreme example: 1/ Set the bar to allow a straight-legged standing curl w/90% elbow flexion. 2/ After attaining a good effort, attempt to maintain while extending elbow a few degrees, by doing a heel raise. 3/ Lower the effort of the heel raise to increase the flexion back to 90%. 4/Continue to increase flexion,(at least equal to the previous opposing movement), by bending the knees. 5/ Return to starting position by increasing resistance from legs.
lazur1 11 months ago
OPPOSITE protocol of static gurus: Instead of short workouts w/many days rest: Multiple sessions a day! : 1 push, 1 pull. Whenever you get chance, go back, try & beat previous best. Feel ok?: Do it again the next day. Otherwise take a day off. if your #s go down, take a day off. Don't take more than 1 day unless you're BEAT! Training to accustom the body to longer breaks? NO! Train to accustom the body to harder work. Unless you prefer to be a fatty who can lift a car one inch.
lazur1 11 months ago
1RG works for me. Can't promise 1RG works for all. I promise Shawn system won't. BE CREATIVE. Play w/set & break time, range of effort, angle, days off, etc. Great for immediate reversals, (pulldowns to presses). It's own warmup: Ramp effort up & down for a minute before a full effort. Increase inroad: After full effort, repeat short bursts of full effort until #s lower appreciably. 1RG's a new tool. It's uses haven't all been determined. Don't let some guru tell you otherwise.
lazur1 11 months ago
Clients who can't do 1 chin "walk into" full-contraction, top--position chin, hold it as long as they can, then resist the negative rep as long as they can. Holding top position & stepping back on the ladder WON'T lead to similar improvement.THE VIRTUE OF STATICS: Full-effort 90% static's most similar to the hardest part of a negative chin. Improve at that: You'll not only have an honest assessment of strength, but (for those who still care), a huge improvement in full contraction #s :-)
lazur1 11 months ago
The proper statics position ISN'T full contraction, it's mid-range, the most disadvantaged leverage angle, 90%. 1/ EFFORT matters, & consistent technique for monitoring progress, NOT higher #s. Lower #s are due to leverage, NOT the muscle working less hard. 2/Mid-range #s indicate of how much weight you could do full range. Muscles used in compound exercises changes through thru the full range: Full-contraction misses entire muscle groups, midrange hits them all.
lazur1 11 months ago
Oh forgot to mention, TIME UNDER TENSION is the whole reason your body grows muscles, so 3 minutes will do NOTHING
samuils 11 months ago
@samuils Time under tension X how much tension. Under a minute is generally recommended for working central nervous system, (strength without mass), 1 to 2 minutes for building mass, & over 2 minutes for muscular endurance. But it's a continuum, not clearly defined segments, and all three attributes can be developed to a meaningful extent in any timing, especially for beginners.
lazur1 11 months ago
@samuils PART A: I do over 1min per ex. 'Repping' in a sense, via "Range of Effort": Warming-up by moving meter #s up & down, making sure the high & low #s are higher on each rep. After 50sec or so, I attempt to beat previous best,(& usually succeed), then continue repping to my best possible effort until it's depleted to 20% lower than my best. I get higher #s this way than going fresh into full effort, get worked out better & built mass that the official static protocol does not.
lazur1 11 months ago
@samuils PART B: Is this the best way to work out? That's really not the point, (even tho statics proponents want it to be). The point is that I can walk into my extra bedroom every few days, not have to do a bunch of work that's unrelated to the workout itself, be perfectly safe, work my ass off, and see-&-feel good results. i speak as guy who's had (& used) a roomful of weights throughout his life.
lazur1 11 months ago
@lazur1 Yeah Ill answer quick, I am a person who has been in a bodybuilding for over 14 years now, to build muscles what you need is, 1) time under tension meaning 60 - 80 range 2) Muscle confusion (getting used to doesnt mean it becomes easy it means muscles do not grow anymore. 3) Considering the 2 part, 3 minutes will do nothing at all. Lastly, it is up to you what you do, I wont try to stop you, if you like it best of luck to you m8
samuils 11 months ago
@sam Pt:1 I've been at it 48yrs . Obviously my goals have veered toward safety & convenience at 62. There's disagreement about getting used to an exercise. Even simple movements have a strong skill component, thus getting stronger often more accurately,(though not entirely), means getting more skilled. When you reach the 99th percentile of skill, you either build muscle to improve performance, or you don't improve at all. This type of progress is -much- slower than skill development. (cont)
lazur1 11 months ago
Pt2: Trainees lose enthusiasm for the slower progress , & switch to a new movement. Any difference, no matter how subtle, invokes renewed skill training, thus renewing progress. (In studies,trainees who built strength at standing low-cable curls exhibited almost none of the new strength when they were changed to supine low-cable curls; two extremely similar exercises.) Third, switching back to the original exercise requires somewhat re-learning the old skill: improved progress again. (con)
lazur1 11 months ago
Pt3; But what IS 'progress'? You lift more weight sooner at a new exercise, & you approach it with a fresh attitude, both very real things in regard to keeping a trainee working hard. But as far as actually building lean tissue, the guy who sticks with the crazy-slow progress of doing the same exercise throughout will build the same amount of lean tissue. Keep yourself "into it" by whatever means necessary, but psychology isn't physiology, & skill isn't muscle.(con)
lazur1 11 months ago
Pt4; The good part is the reverse of this phenomenon: Any lean tissue built will apply itself to all new skills after a very short skill-training time. Just as sticking to the same exercise "too long" can kill enthusiasm, switching too soon can create a false sense of progress without efficiently building the most muscle possible.
lazur1 11 months ago
Why buy this? You might as well push against a wall, same difference. By the way this will not work at all to get any meaningful results, by doing actual resistance training you get much better results. Not to mention the fact that your body will get used to this stuff really fast.
samuils 11 months ago
@sam: Getting used to exercise is a matter of skill, resistance & psychology. 1/Skill is minimal w/statics. In any case, getting used to the skill of an activity is GOOD. 2/Progression of resistance can continue w/statics for as long as it would w/weights. 3/Some trainees aren't motivated to exert their will to keep improving at statics; some get bored when the novelty is gone. This is true for ANY form of exercise. Proven for decades: Long-term, most systems fail for most trainees.
lazur1 11 months ago
Sam; Isos without a meter have no objective way to monitor progress . For supremely motivated iso trainees like Bruce Lee, this won't matter, but for most, a meter makes all the difference. / The meter's a virtual coach: If you ever have access to a 1RG, try this: 1/ Pick an exercise & give it your best effort, while NOT looking at the meter. 2/When you're SURE you're doing your best, maintain the effort, but LOOK at the meter. 3/Try harder. i can almost guarantee the number WILL go up.
lazur1 11 months ago
Great for 1RG: Overhead Squat, the favorite adjunct exercise of many Olympic weightlifters, who believe in "training body as 1 piece". Set bar at highest level for most users. Stand under bar, medium-wide grip with w/arms locked, legs bent. Stiffen torso, push with every muscle possible. If you only have time for 1 exercise, this is a good choice. Time for 2: add deadlifts: The full-body push & the full-body pull.
lazur1 11 months ago
Shawn Bennett, the -major- proponent of metered static training, has -no- understanding of anatomy. Youtube: "measured intensity training": Shawn's grossly incorrect idea of biceps training. I have a 1RG, & tried his way to gave him benefit of the doubt: It's NOT a biceps exercise! Shawn also disregards the meter, preferring 'rah-rah' -"coaching". Why does he even use a metered machine? When pressed for an answer, he argues that he doesn't need it! In that case, why do we pay for it?
lazur1 11 months ago
In the end, you improve at whatever you practice doing. Thus, using this will improve your ability to use this machine.
lazur1 11 months ago
1/ For 10secs, push hard as you can on immoveable object. Metered machine's best, but anything stable. 2/Support a barbell that's -much- too heavy to lower & lift, just short of full extention: The 1st way, you may feel an immediate localized after-effect of the effort to some extent, but it'll have little or no systemic effect. /// Second way, with a properly heavy weight, will leave you weak, breathing heavily, & shaking. Obviously a superior exercise effect.
lazur1 11 months ago
@mphilmacrac
Well that isn't how they market it, is it? If you've got to do it from various angles you're better off using weights or other full range exercise methods. Once again- there are no shortcuts. You've got to put forth some real effort, not this 1 rep bullshit.
Whammer79 11 months ago
@W:Perhaps *might as well* use weights, but not necessarily better off: Switching the bar height for various angles takes only seconds, & the full effort of compound a big exercise can equal weights that may be unavailable, inconvenient, time consuming, or dangerous without spotters. You're 100% correct on the effort comment. I've found ways to end my 1RG workouts shaking, sweating & exhausted, but my methods have virtually nothing in common with the "official" instructions.
lazur1 11 months ago
this is the stupiest shit i've ever fuckin seen...
BJs4MePlz 1 year ago
There really aren't any shortcuts to getting the results you want. Doing 1 static rep workouts are not going to give you the results you want. I did this type of training for 8 months and while my ability to HOLD a heavy weight improved, my full range strength decreased during that time. The type of claims made by Sisco and others is akin to modern snake oil salesmen.
Whammer79 1 year ago
@W:That's the law of specificity: The only way to effectively improve at a skill is to practice that skill. (And, yes, even the simplest lifting of a barbell is a skill. That's why we often get "stronger" without adding muscle: We practice a lift & get better at it.) The law applies to full-range too: Guys who lift the most are often not the best at batting, throwing, punching, etc, because they didn't spend time applying gym-strength to sport-skills.
lazur1 11 months ago
@lazur1 There is not one single champion, or even top level competitor that uses this type of training method. If it truly worked and truly improved performance they would be using it. Now while some of them might use certain isometric exercises, however they are used only has a supplement to their normal workouts. There is always some know-it-all that wants to believe that they've got information that all the sports trainers do not. If you want results stick with what works in the real world.
Whammer79 11 months ago
@Wham PART !: Check posts throughout YouTube static forums, you'll see I'm the #1 proponent of what you're saying. Performance at -any- activity is best improved by practicing the activity itself. Even full-range lifting does little for batting, throwing, or punching power unless you -practice- those skills -with- your improved strength. This is why statics don't help full-range lifting strength: Even the most simple lift is a skill with a subtle technique that requires much practice.
lazur1 11 months ago
@Wham:P2:Static's benefits are exaggerated by commercial interests. Nonetheless, a progressively higher reading on a meter is real thing, a good thing. i believe units such as 1RG would be a blessing in "old folks homes", rehab facilities, & anywhere that full range of motion isn't possible & safety is the main consideration. I've developed some protocols that conflict with the commercial interests' recommendations,that have yielded good results in strength, mass, & mobility.
lazur1 11 months ago
What causes an individual to put forth his full effort? I'm convinced that -I- need some movement against weight to assure myself of trying my hardest. This may not be universally true. Elite self-motivated specimens like Bruce Lee & Walter Payton could probably build muscle just by tensing-up once in a while:-). From what I've observed, there are many more of my type.
lazur1 1 year ago
Scroll down on the "1 rep workout" youtube page: Every 1 of my posts is voted "invisible", but they can easily be seen. It's obvious they were voted down by 1 guy: Shawn Bennett. Funny thing: many other posts are just as negative. I guess I'm the only one who actually -proves- Shawn read his 'evidence' wrong. He doesn't even name the correct university that the research came from! How does someone do that, unless they never actually -read- the research? Are you out there, Shawn?
lazur1 1 year ago
where do we buy this?
arisathanactor 1 year ago
@arisathanactor 1repgym-dot-com
stevensashen 1 year ago
This is most likely the biggest joke to strength or fitness.... isometrics are one thing but paying for it is another....damn!
pupnirn 1 year ago
This is most likely the biggest joke to strength or fitness.... isometrics are one thing but paying for it is another....damn!
pupnirn 1 year ago
The lazy man's workout.
zeemonkey187 1 year ago
@desolationofsmaug this isnt a scam. do a little research on static contraction training. this machine is brilliant if u know about that type of resistance training
anthemofadam 1 year ago
full body workout in 3 minutes? he only does push muscles in this video
anthemofadam 1 year ago
@anthemofadam Excellent observation sir =)
tyciol 1 year ago
@d:Depends on how you feel about isometrics: Shawn's exaggerated & falsified claims on every aspect of his system, but it IS isometrics. The unit allows good positioning, & the read-out monitors progress. Theoretically, a highly motivated trainee can do the same w/a rope, furniture & a doorway, but realistically, a truly motivated trainee doesn't need this unit anyway: It should be marketed for it's safety & convenience, to busy executives & seniors; stop competing as 'better'. It's not better.
lazur1 1 year ago
@lazur1 The main benefit to this versus a doorway is that it gives you numerical feedback. A cheap way to get this is using a bathroom scale against the doorway (although it's better against solid concrete ceiling, more stable) but it's a pain to look up, not everyone wants to look up at what they're pressing.
tyciol 1 year ago
Shawn's OWN forum is now virtually run by a guy whose posts are merely links to his own workout blog: Statics with VERY HEAVY WEIGHTS! FACT: This machine is compact, portable, convenient, & ultra-safe compared to the heavy weights needed otherwise. It has unlimited resistance & is extremely well-built, so it will last for decades, (-generations- for the super-strong structure!), & never be outgrown by the strongest trainee, BUT: Weights are much better.
lazur1 1 year ago
@lazur1 I don't think it's true that it has unlimited resistance, it would break eventually, but it's probably high enough that no human could generate that much. DOCTOR BRUCE BANNER PELTED BY GAMMA RAYS TURNS INTO THE HULK
tyciol 1 year ago
@tyciol Sorry, I thought we were talking about use by humans. You're right.
lazur1 1 year ago
whats up with his shoulder? looks unproportionate.
7heG1mp 1 year ago
@7heG1mp Poor quality video image, & a tattoo, make it look like his right shoulder has a large lipoma, but I doubt it. Aside from that, some. guys just have proportionately large shoulders, probably genetic, & actually desirable for some sports,(a boxer's shoulders hold his guard up, big arms just add more weight to hold up).
lazur1 1 year ago
Sounds like he is holding his breath when he exerts. No no
mudball47 1 year ago
@m 2 sides: 1/Safety-1st faction believe breath-holds; specifically w/a closed-glottis, even partially, risks strokes. Grunts, groans, & screams require a partially-closed glottis, & are forbidden by trainers w/this philosophy. The same group forbid tensing muscles not directly used in the movement, such as face & jaw, & the grip to the extent possible. 2/ Performance-based trainers claim no strokes are documented, & the stabilizing pressure of breath-holds lead to more productive exercise.
lazur1 1 year ago
i heard about this isometric workout..didnt know it was real
jpwhatwhat1028 1 year ago
Go to "Explosive_Fitness" on "Yahoo" forums, "moderated" by Shawn Bennett. Shawn -never- goes there, & no one cares. The forum's filled with intelligent trainees who have morphed what little was left of Shawn's "ideas" into something unrecognizable, & more effective: -Way- different set timings compared what Shawn decreed was not allowed to be changed at all! How is it that Shawn has nothing to say about this?, on his own forum!
lazur1 1 year ago
Dude, you've got to make sure you breath correctly during these, otherwise you're going to pop a heart artery.
stutwostep 1 year ago
my only problem with this system is the guy who is pushing it Pete Sisco is a fat ass...how the hell can he sell this workout info and can't even slim his own ass down.....I believe in HIT workouts but this guy is giving a it a black eye
anthonysmith73 1 year ago
@anthonysmith73 Pete Sisco's a fat-ass. Tony Reno's a scam artist on the lamb from angry cheated customers. John Little, the only honest one of the bunch, has moved on to "Body By Science", a completely different form of exercise, and Shawn Bennet is a thin-skinned fat, weak, BS artist who runs a suntan spa in Oklahoma City, & knows nothing about exercise science except what he's decided for himself, based on what he's told himself. That's pretty much every major player in the industry.
lazur1 1 year ago
@lazur1 Pete Sisco may have a fat face but I've tried his training systems and it does work more effectively and efficiently than those routines in most bodybuilding sites and forums. Is Tony Reno the guy who developed EF machines? Sisco himself said he disassociated himself with the EF company because they do unethical things (my guess being manufacturing poor products). Little n Shawn I dont really know much about them
kriegpaolo 1 year ago
@kriegpaolo Most systems are bullshit; some more so than others. On that basis, your statement is true. At least one won't overtrain or injure themselves with statics, the two main dangers of many methods. Within the standards it has set for itself, statics work quite well: getting stronger -at- statics. My issue is with claimed benefits to lean mass & conditioning that in fact, don't exist..
lazur1 1 year ago
@lazur1 I personally use PFT for most of my workouts and they work very very well. Puts much more muscle on me than those 12-week transformation programs on bodybuilding (dot) com. So far I have used PFT for five months. As for statics, I only use it for abs (as recommended in Sisco's Abs book) and it is certainly very effective and efficient. Makes me wonder why ppl (including myself bak then) needed to do hundreds of crunches n differen kinds of ab exercises.
kriegpaolo 1 year ago
Abs' ROM is short & strength improves on each side of a static contraction, so the majority of the abs' ROM improves. / A crunch doesn't change from 1 muscle group to another, (as w/compound moves), so static crunches don't neglect any muscles. / Abs' primary purpose is postural,(static). / Very few people want huge abs. / Thus statics are a good choice. / Hi-reps've been out of serious bodybuilding for years. They're used in conditioning, more as 'active rest' between full-body moves.
lazur1 1 year ago
@lazur1 Until now you ask anyone though what they do to build abs and they'll tell u at least few sets of at least 20-25 reps each. If u do statics on abs most people would prbably laugh at u in the inside. I'd like to hear on what u do for most of ur routine. I havent really incorporated statics on all my exercises, but I'd like to try it on arms and just see if it does any good. If it doesnt, well at least I tested it. Using PFT and static abs thou I gained at least 10 lbs of muscle in 5 mnths
kriegpaolo 1 year ago
@k:I've also been lifting "on & off", since '65. I've tried everything that came my way, including a 1RG for when statics catch my interest. As a rule, I follow the recommendations of Doug McGuff & Bill DeSimone, to the extent that they can be applied to dumbbells. At this point, staving off old age is the issue, rather than actually gaining any more muscle.
lazur1 1 year ago
@lazur1 well it just seems to me that u really hate statics and think the whole thing is a scam. Did it really not work for u that u had to go around n say the whole thing doesnt work? What is ur stance on PFT?
kriegpaolo 1 year ago
It seems I hate statics? I own & use a 1RG, & do abs the same way you do! I "go around" proving Shawn Bennett's an idiot who makes up his own 'science' & distorts research to try & market statics as more than they really are. I separate the thing itself from the marketing, profiteering & lies attached to it. PFT? You mean military physical fitness? The lack of progressive resistance makes it more of a conditioning system than anything else..no problem with that.
lazur1 1 year ago
@lazur1 I mean Power Factor Training, which is another system by Sisco. Basically takes ideas from Jones n Mentzer and applied them to his own theory. It seems that u are indeed smart at bodybuilding, kudos to u. Know that there are still people who work out 4-5x a week, some longer than the others. U go around saying Shawns an idiot, what do u think of Sisco.
kriegpaolo 1 year ago
Sisco: Smart businessman & keeps promises, but oversells statics. The main benefit of statics is they take so little time, so plenty time's left for movement; but they're promoted as an -alternative- to movement. i don't see how movement's improved w/exercises that don't move. The big dif between PFT or statics w/weight vs statics on machines, ropes, etc: "backpressure": The weight pushing back has a unique training effect. The only issue I have w/PFT is eventually the weights get so heavy.
lazur1 1 year ago
@lazur1 really? I thought weights get heavier with statics than PFT because in PFT u at least bust out more reps under time. Movements I guess arent supposed to improve with statics, and yes I agree that Sisco really hypes statics, but it is indeed efficient and cant argue that it does build muscle.
kriegpaolo 1 year ago
@k:Yeah, statics are heavier, but you asked me what I thought of PFT. Hard to build a lifetime program on weights you hate to lift. Some research claims any weight one's close to failure w/after 20 reps or less builds muscle. The mind game's the issue, not which rep scheme's most efficient: Bored w/long sets?: Go heavy. Depressed by sets already heavy on rep1? Go light. i'm talking about staying on for decades. I know I never could've done that with PFT, but as part of larger whole, sure.
lazur1 1 year ago
@lazur1 the problem with that thou, any workout more intense than the previous one would build muscle. I like efficient and effective workouts, which is why I turn to PFT. I personally dont think I would want to stay lifting lighter weights for decades though knowing I can lift heavier in a limited ROM, and know that it can build muscle efficiently that way
kriegpaolo 1 year ago
@lazur1 the problem with that thou, any workout more intense than the previous one would build muscle. I like efficient and effective workouts, which is why I turn to PFT. I personally dont think I would want to stay lifting lighter weights for decades though knowing I can lift heavier in a limited ROM, and know that it can build muscle efficiently that way
kriegpaolo 1 year ago
My point: You can effectively go back & forth between light & heavy any time, not to honor any physiological scheme, but to stay enthusiastic. Do you think you'll be doing PFT at 60? Personally, I doubt it. This is a valid point, because 60 is when men -need- to lift to maintain strength for everyday activities, rather than vanity or competition. My 3 rules:1/Stay injury-free. 2/Do a workout you look forward to, & 3/Be conceptually flexible enough make any necessary changes to invoke 1 & 2.
lazur1 1 year ago
@lazur1 I see that its rather a choice for u. Of course when I reach 60 I would have gone easy on the heavy lifting. U are confusing me a bit though with ur statics statement lol..statics literally mean no movement, but Sisco's SCT tells u to lift 1-2 inch movement and hold it for 5 seconds.
kriegpaolo 1 year ago
1/ It's a choice for -everyone-: Freedom to work effectively for life. When the "best way" doesn't inspire you to stay on course, it's no longer the best. 2/ Sisco's explaining how to use the equipment: To clear bottom pins & hit top pins. Pinholes are manufactured 1" or 2" apart. If they came 1/2" apart or 4" apart, -those- would be the instructions. That 1/100 second it takes to lift & drop the bar 1" isn't the exercise; it's getting into & out of position. Take the term static literally.
lazur1 1 year ago
@kriegpaolo That is -not- a problem!, & true efficiency is whatever actually gets the job done at the time. Check the John Little interview at "HighInstensityNation". He's a reasonable man who advocates statics but sees the virtues in other methods, admits genetics over-ride nutrition & exercise, & doesn't oversell SC, (At least not since he's dissolved his partnership with Pete Sisco).
lazur1 1 year ago
@lazur1 Sisco's argument with full ROM is the bigger chance of injury (he is rite as when I bench full range for example I feel the more joint pain on my shoulders) and that full ROM is btter done wit no weights (ie yoga).
kriegpaolo 1 year ago
@kriegpaolo Google Bill Simone. He also is -not- an advocate of full range exercise, for reasons of anatomical congruence and efficient loading..but to take that issue all the way to no range at all is unnecessary and inefficient.
lazur1 1 year ago
@lazur1 Sorry: Bill DeSimone.
lazur1 1 year ago
@lazur1 well statics do have a range..one inch. And it is indeed efficient as far as time spending goes. So far though yeah, I dont think I would want to incorporate statics to all my workouts.
kriegpaolo 1 year ago
@kriegpaolo Statics begin & end with a 1" movement due to the nature of the equipment. It obviously isn't actually part of the static, as it isn't static ;-)
lazur1 1 year ago
@kriegpaolo Unfortunately,"anyone" is the great mass of uninformed. The only way you -show- abs is to be lean. Part of the reason high-reps were once used was because -no- ab work was actually required for an old-school Mr America physique!: You build everything else up, stay lean, & (if genetics allow it): Your v-shape emerges. Steve Reeves is still considered the ideal male physique by many. He had a 52" / 28" taper! That doesn't happen from -building- the midsection.
lazur1 1 year ago
@lazur1 and they are not beginner gains,,I've been lifting on and off since 2008, but only got serious since January 2010. I did those typical workout routines of 4-5 days a week for 1-2 hours each day and it only got me overtraining
kriegpaolo 1 year ago
@k:I guess no method ever really goes way, but in my circle of friends, 2hr workouts, 4-5x a wk, have been dead & gone since the mid 70s. I'm in Chicago,& as far back as '72 trainer / therapist former Mr America Bob Gajda taught us better than that. "Work harder not longer. / Don't come back until you're stronger." Really training hard for 2 hrs, 4 x a wk can only be recuperated from with steroids.
lazur1 1 year ago
this is really tiring seriously
ferozsuk 1 year ago
What became of Shawn? He was the "next big thing". Internet presence was pervasive: Articles, ads, forums, etc.. Now he's locked up in his OK City Sauna-Tanning-Rebounding Gym. A virtual hermit, certainly a failure compared to his obvious ambition a few years ago. Hmm, I guess the combination of his obnoxious arrogance, irrational emotional outbursts, lack of any real knowledge or intelligence, & a system that doesn't work was a bad combination, huh Shawn?
lazur1 1 year ago
Shawn Bennett / MIT: Self-proclaimed "ultimate exercise protocol", (in spite of not one elite athlete or physique champion ever crediting MIT). Sean's OK City facility offers other cutting-edge features, like infrared sauna, which he claims "burn up to 500 cals per session". (A/Not 500, "up to" 500. B/Not 500 besides resting burn, (c.2,000 per day), just "up to 500": Total.C/ No mention of how long the sessions have to be to approach "500'. D/It's a lie anyway.) Fraud.
lazur1 1 year ago
well after watching about 50 of these videos on isometrics, and the study i did years ago, and the reading i've done. I don't think 1 single rep for 3 seconds is even going to 1. engage all the muscle fibers in the muscle group [which is the purpose of isometrics] 2. break down any muscle fibers to be rebuilt stronger.
I don't doubt the machine is great, i'd love to have it, but this video is just ... BAD... and he did not get that body doing THAT.
shakaama 1 year ago
@shakaama just wanna tell u i tried this kind of training b4 dun use machine and i grow more than ever in my whole entire liffe.. u dun need to use this u can even use a tree or a pole, push it, pull it... the pull bar is the best... this goes for everyone too this really works... but if u dun believe it just try it and u gain nothing but muscle growth
ferozsuk 1 year ago
man, that guy really looks exhuasted after that "workout" or whatever it's supposed to be.
makohit 1 year ago
your a lazy piece of shit!
ofnogyarg 1 year ago
Hey, it's only $2995 plus shipping.
The guy is huffing and puffing just putting the leg press together.
TonyLyndellWilliams 2 years ago
Shawns ad: "Did you know that it only takes 7 seconds to stimulate muscle growth?" That's, at best, misleading. Even if 7secs was 'all it took' , it's not OPTIMAL. Negatives are optimal, & more than 7 seconds. A 20min workout , is optimal to raise GH, best for growth. A few 7-sec sets is too short or will have too much rest for good GH. Almost any protocol builds more muscle than statics: Proven every day in 100s of high school weight rooms, while static clients wonder what went wrong.
lazur1 2 years ago
This workout is bullshit, little to no growth will be stimulated. Also with no warm-ups there is a significant chance of injury.
xanthromera 2 years ago
@xanthromera
Funny, because I gained 20 lbs of muscle doing only this.
cougarbart 1 year ago
Funny, because I gained 20 lbs of muscle doing only isometrics.
cougarbart 1 year ago
Funny, because I gained 20 lbs of muscle doing only isometrics.
cougarbart 1 year ago
I gained 20 lbs of muscle doing only isometrics similiar to this. So stfu.
cougarbart 1 year ago
@cougarbart Seems unlikely that any man could gain 20lb or even 5lb doing isometrics, unless they were going through puberty or a growth spurt and would have gained the weight anyway. Having said that, if you had been doing a more standard HIT workout you would have gained 40lb.
xanthromera 1 year ago
very similar to what i do!
what is this machine? where do i find it?
arisathanactor 2 years ago
and then you have guys like me w/extremly fast motabilisms who can bench close to 170,but only weigh 130. on the flipside i know white people from like,france(the most "pansy country around) who can bech like 300+ pounds,google it!,its different for everybody,has nothing to do with race,sometimes its just genetics,(outside of race)some people have a natural tendency towards being fat,being skinny,or being muscular,taking this into account,you do what you personly need to get where you want to go
DARQUEknight07 2 years ago
its called "hard work," not being born a specific race! You cant just "sit around" complaining about genetics" this and genetics" that,get up and do some WORK!
DARQUEknight07 2 years ago
lol,yea...right...
DARQUEknight07 2 years ago
what is the name of the gym please ?
Bruce241 2 years ago
Wow you need help mentally and then your physical aspects may be brought to life. The world science excuses, maybe these two groups of people happen to have had the longest generational work efforts than any other two groups of the world, physical work effort that is, but mind body and soul explains the rest.
jaemimann 2 years ago
I could do that visiting Gold's RIGHT NOW. And being another race is totally a myth when it comes to muscles.
It's been almost 2 years, lets see how this guy looks now eh? Common post your vid!
operations1000 2 years ago
He looks great..he lifts weights...he always did.
lazur1 2 years ago
I really thought I have seen it all...But then I see this.
JackREst 2 years ago
Full-intensity requires over-long time-off periods. Perhaps this is best for some isometric strength, but metabolism goes to seed in the meantime Rather than constantly lengthening time off, fine tune your intensity -downward- a bit. You've learned what your full effort is, now learn what a true 70% is . You may Improve 50% less per workout but you'll recuperate 4 times sooner, thus twice the gains.
lazur1 2 years ago