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Bully Xtreme Exercises

First 2 Weeks Of Training

Since the original Bully Xtreme Exercises Training Manual was written there have been new discoveries on how to get maximum results from isometric exercises.

I am in the process of updating the material to reflect these changes and will be making you aware of them as time goes by.

I have created a new training log to be used during your first two weeks of isometric Bully exercise.

Your Training Schedule during the first week is as follows:

  • Train for 4 days, every other day.
  • Do the circulation exercise #1 every day for 5 days first thing in the morning to a count of 10 repetitions. No Isometric hold.
  • Do all Bully Xtreme exercises except circulation exercise at 100% strength for a 10 second hold.
  • Log your power meter reading on the training log.

Your Training Schedule during the second week is as follows:

  • Train for 4 days, every other day.
  • Do the circulation exercise #1 every day for 5 days first thing in the morning to a count of 20 repetitions. No Isometric hold.
  • Do all Bully Xtreme exercises except circulation exercise, at 100% strength for a 10 repetitions and hold the last rep at 100% of your strength for a count of 10 or a 10 second hold.
  • Log your power meter reading on the training log.

DO NOT DO ALL 40 EXERCISES ON THE WALLCHART!!

I have incorporated some of these changes into this training log. The instructions are listed on it.

Please review the following regarding post Isometric holds.

The "New" Isometric Training

Many studies don’t report a lot of muscle growth from isometric training. This is only because the old German model (Hettingter and Müller) of six-second actions was used in the initial experiments.

This duration of effort, albeit adequate for strength gains, isn't sufficient to cause hypertrophic changes in the muscles. In other words, it won't make you big.

This form of training is called maximal intensity isometric training and it's similar in effect to the maximal effort method (1-5 reps with 90-100% of your max), which leads to strength gains with little, if any, muscle size gains. However, using sets lasting 10 to 20 seconds will represent an important hypertrophy stimulus, similar in nature to the repetitive effort method.

Another important point is that most studies performed on isometric training were short term, often using an insufficient period to stimulate a significant increase in muscle mass but sufficient to cause neural adaptations leading to strength gains.

Lastly, the fact that isometric training is often associated with programs such as the "Charles Atlas Dynamic Tension" certainly didn't help improve the image of isometrics among hardcore lifters!

Max Duration Yielding Isometrics As Post-Fatigue

With this variant you're using yielding isometrics at the end of a regular set. After you're finished with your prescribed number of reps, hold the exercise for 10 seconds.

The great thing about this method is that it'll thoroughly exhaust all your muscle fibers, providing a phenomenal growth stimulus.

However, it's a very taxing method and you should never perform it for more than one exercise per muscle (if you use post-fatigue on all sets) or for more than one set per exercise (if you wish to use it with all of your exercises)

I will post more including my results in using this training program for increasing strength and muscle size.

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