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Everyone knows that using weights and machines is the fastest most efficient way to gain size and strength. While this
is true, there are many reasons why someone would want to, or even be forced to train for a while without the benefit of using
weights.
The idea behind this course is - If for some reason you do workout without weights, what is the most efficient and result
producing way to do it? You can use these exercises in many ways: To build muscle, to maintain muscle you already have, in
combination with your weight training to add variety and a change of pace, as a warm-up or pump-up routine, to ease back into
training after a layoff or injury, etc., etc.
(1) The first technique is to just do the exercises in the traditional manner,
I know you can do 60, 80 even 100 reps but that's the idea, grind out as many reps as you can this will build up your endurance
and give your muscles a change of pace. And while this most likely won't give you any extra size right away, when you go back
to weight training with heavy weights and lower reps you may be sup prised that you are now gaining faster then before. A
few years ago some top bodybuilders were talking about a technique they called "100's", they reduced the weight and did literally
100 reps on all their exercises, they claimed it brought about certain physiological changes that made the muscles more responsive
to later heavier training. It's worth a try, especially if you're going to be doing calisthenics anyway.
(2) Another way to get more results from these exercises is, right after a set
flex hard the muscles just worked, flex as hard as you can and hold for at least a count of 10. Arnold talked extensively
about "Posing as exercise" and the use of "Iso-Tension"(Iso means - Equal; the same, and Tension means - To tighten; stiffen;
contract. So Iso-Tension is simply contacting the muscles and holding in the same place - no movement.) he said that it really
gives the body a more chiseled look, reaches areas that training misses and will make muscular contractions while training
more intense, and more isolated. All good reasons to try this technique.
(3) Another technique is to reduce the rest time between exercises, let's say
you start with 60 seconds after a while cut it down to 45 then 30, then 15, etc. How about no rest between sets, a whole cycle
of calisthenics all done nonstop that makes it way more intense.
(4) Why not simply add some weight, just because it's not metal disks doesn't
matter your body can't tell the difference. Put some heavy books on your back and do push-ups, or even your 8 year old son,
he likes to play horsy. Get your wife or girlfriend (but not both at the same time, that could be trouble) to sit on your
shoulders while you do squats. Do donkey calf raises, get creative there's always a way to add some more resistance.
(5) How about using only one limb at a time, like doing one legged squats, one
arm chin-ups, one arm push-ups, etc.. It takes some balance but it definitely makes it harder and puts on more muscle.
(6) Slow-Motion training is becoming popular again, try taking a full 12 seconds
for the positive phase and 6 seconds for the negative phase of each rep. Don't lock out in the top position and don't rest
in the bottom position, change smoothly from the positive to the negative. This is using Slow Continuous Tension, how many
chin-up can you do this way? Not many I bet, it's intense.
(7) This last technique is based on what I thought Dynamic-Tension was before
I read the course, Dynamic means - Dealing with motion, and we know from before that Tension is simply contraction. Therefore
true Dynamic-Tension would be flexing the muscles hard while also moving, martial artists use a form of this to increase punching
power.
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