Join Date: Apr 2008
Location: The Foothills of S.C.
Posts: 2,501
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09-12-2009, 08:07 AM
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A newcomer to Transformetrics can find a bewildering array of exercises and methods; everything from Dynamic Self Resistance, Dynamic Visual Resistance, Isometrics, Calisthenics, and low tech devices like the Power Tee’s and the Iso Power Belt. Where do you start and which methods work best?
The answer is – whatever works best for you! The philosophy of Bronze Bow is to be your own trainer. To break free from having others telling how and what to do and using the creativity of your own mind and body to determine your best course of action for physical health and excellence.
But, you might say, that still doesn’t answer the question of where to start, and you would be right. That is why Pushing Yourself to Power and Jim Forystek’s Powerflex offer a template; a series of lessons that takes you through different exercises over an eight to twelve week period. That gives you opportunity to discover what works best for you and what exercises suit your structure. Another avenue is Greg Mangan’s VRT. Greg’s course teaches you to “think” into your muscles and develop muscular awareness. Regardless, before you branch out, you need to follow a basic template for the first six to twelve weeks before you start experimenting and learning to mix and match styles of exercise to suit “your” structure.
One size doesn’t fit all. Human beings have a generic structure, but we have different limb lengths, and different muscle lengths and this can affect how we react to an exercise. We may also have a history of injury that can affect how we respond to certain exercises. Too, a lack of adequate mineral supplementation can also make a difference in the strength of our tendons and ligaments.
For example – I don’t do deep knee bends on the toes. Does that mean that they are a worthless exercise and need to be forbidden? Absolutely not! The Hindu or Tiger Bend Squats are an excellent exercise for developing wind and a springy strength to the thighs and hips. However, they might not be for everyone. Years of below parallel squatting with the weights and martial arts back stances have not been kind to my knees. Too, in looking over my decades of training beginning with the Charles Atlas course, the way I am put together, below parallel squatting may actually overstretch the ligaments in my knees.
Regardless, when I started this style of training a few years ago I plowed full steam ahead with hundreds of repetitions of Hindu squats. My knees ached when I squatted down or climbed steps. But, my knees had always ached from that, so I took it for granted. Too, and I have noticed this for years; but below parallel squatting, with or without weights always seemed to throw my running off, as well as martial arts kicking. It finally took an ATV accident where I messed my right hip up royally to cause me to give up deep knee bends. I could do Hindu squats, but afterwards I would be in a lot of hip and back pain, so obviously, this was not an exercise to do.
What you need to do is to recognize is when an exercise is counter productive. If there is joint or muscular pain, then no matter how much that exercise is recommended by John, myself or others, then that exercise is not for you. Too, if you have given an exercise time and effort to work and it doesn’t seem to feed the bulldog, it is time to change or modify.
That brings up a second point. Do not be afraid to modify exercises. John can do full range, straight leg sit-ups where he touches his face to his knees. There is no way in God’s green earth I could have done that in the beginning of my efforts. I had to adapt. I did the version where your hold your arms straight out from behind the head and bring your arms forward as you sit-up. In the beginning my feet came off the ground and I could do less than ten. Over time I got where I could keep my feet on the ground and do more reps. Then I replaced that version by placing the hands at the ears and touching the elbows to the knees. I still haven’t mastered John’s range of motion yet, but I feel it is possible over time.
The Atlas lat row is another exercise I had trouble with. You know the exercise where you stand and pull one leg up to the chest? It caused lower back pain in the beginning. I had to start off doing this exercise lying down. Eventually I got where I could do this exercise sitting. Now the standing version is profitable. Although, I actually prefer the sitting version because of the beneficial stretch and strengthening it has on my hips from that angle. Remember “be your own trainer”? You pick the exercises that work best for YOU.
In time, some of the exercises that may have seemed counterproductive, you’ll find that with healing and decompression of the spine, that you’ll be able to do these exercises. I couldn’t do Atlas pushups for a long time, because of an old rotator cuff injury. I had to modify any pushups by not locking out and not pushing them too hard. But, over time, the body healed through some of the shoulder exercises from PYTP and Powerflex and through supplementation. Now I can do 100 consecutive pushups in that style.
In the same neighborhood, I hope to eventually be able to do the bridging recommended by John. Is it for everyone? No. Has it been for me? Not so far. However, having realized now that spinal compression and deterioration can be reversed, I am working on doing the same for my neck, by doing the neck exercises recommended in Powerflex daily.
In the beginning of starting Transformetrics pick one program to do for a period of time. Discover which exercises work best for you and then develop your own program. Don’t beat your head against a wall if a certain exercise doesn’t work for you at first. Don’t be afraid to modify the exercises to suit your particular structure. And last, don’t be afraid to revisit exercises at a later date you’ve had trouble with. You may be surprised at what you can do now.
Postscript - July 2010
Rooty asked a question about the Tiger Bend Squats. After reading this article I had to laugh. Transformetrics is about change. Shortly after writing this, John encouraged me to start doing the Tiger Bend Squats again. By alternating them with the sprinting stepups from G.U.T.S., I found that my knees got stronger and I didn't have trouble with them like before. So for almost a year now, I have been doing 100-300 Tiger Bend Squats on the toes two to three times a week and my knees feel fine. I alternate them with the stepups and I also do other exercises to strengthen the hamstrings.
Last edited by Greg Newton; 07-26-2010 at 06:33 AM.
Reason: Addendum
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