Free Power Twister Training Report

This is a quick report about Power Twister training. I love these things and have used them on and
off for years. But I always felt that the way I used them was kind of redundant.
Lets face it there are only a limited number of exercises you can do and years ago there was not
much variety in torsion strength.

These days you can get Power Twisters in a wide variety of resistances. I have two, a 40kg and a
60kg. I know they come much harder than that too.

The device itself does not have variable resistance – nobody invented that yet as far as I know.
OK so limited exercises and a variety of fixed torsions. What can we do to fully utilize the device?
Well isometric holds are the first thing and most natural apart from just bending the spring we can
maintain the tension at various holds.

Well I figured two more ways to use the Power Twister giving four methods:

Bending
Isometrics
Dynamic Tension
Dynamic Bending

Download the PDF Report here Power Twister Training

Finally it seems Power Twisters come in 20, 30, 40, 50, 60 , 80 and 100 kilogram torsions – Google Python Power Twister to get the bad ass 100kg ones.

Is Gym Movement Biofeedback Nonsense?

It sure looks like nonsense – and I didnt try it out yet. Its also definitely NOT Biofeedback – here is my rant…

Applied kinesiology
(AK) is a term used to describe the manual
muscle testing diagnostics primarily
developed by Goodheart (1964). Goodheart
took classic manual muscle testing and
moulded it into a precise diagnostic tool.
Prior to him, muscle testing was used
primarily to diagnose motor nerve
pathology and assess recovery during and
following therapy. He astutely observed
changes in muscle resistance patterns in
the absence of motor nerve pathology.
What he discovered was that disturbances
anywhere in the body would lead to
changes in normal muscle contraction
patterns. The main and most notable
change from the past was that the muscle
test became less an assessment of
contractile strength and more an
assessment of proprioception, spinal and
central nervous system regulation and
the effects they have on neuromuscular
function.
Strengthening a weakened muscle by
exercise is only sensible and efficient if
neuromuscular, proprioceptive control of
the muscle is intact. Usually, it is not the
loss of strength in a muscle that is most
important, but a degrading of normal
neuromuscular function both within
and between individual muscles that is
responsible for the greatest number of
disturbances. AK is the only available
method that allows for a clinical diagnosis
of this type of dysfunction.

The Muscle Test Handbook- Functional Assessment, Myofascial Trigger Points and Meridian Relationships

Neuromuscular Functional Assessment (NFA)
series by this author (at this printing
available only in German) and in Walther’s
classical Applied Kinesiology, Synopsis
(Walther 2000) or the flow chart manual by
Leaf (1996)

OK this is NOT biofeedback – it is very crude applied kinesiology which is a very complicated methodology in proffessional practise

Is it a valid technique? possibly – Does it do the same thing as biofeedback? – no

Biofeedback & applied kinesiology can however compliment each other nicely –
also biofeedback devices & protocols could be adapted to measure the
Applied Kinesiology physiological parameters which would be far more efficient and technologically sound.

Biofeedback can be used to alter the underlying physiology and change the response to AK muscle testing –
hence enabling the practise of selected exercises that would have otherwise shown a pathological response.

I think used together the two are potential dynamite.

My issues with the Gym Movement book are…

1. He claims biofeedback has only been used in the past by athletes to detect over training.

This is nonsense. Biofeedback is primarily used to autoregulate. To alter relaxation, enhance meditation & visualization,
and as an adjunct to autogenics and hypnosis. Autogenics itself goes far deeper than mere relaxation as that is only the
preliminary stage. Read the original text books by shultz.

So the uses of biofeedback for athletes are many.

2. He claims his methods are advanced biofeedback – no his methods are Applied Kinesiology.

Probably something less advanced than biofeedback.

3. He says to follow your body signals and do not try and model yourself into something you are not.

This to my mind was the most pathetic thing in the book. Defeatism and he bases it upon the initial misnomer of
calling applied kinesiology biofeedback.

With biofeedback you can alter your physiology and hence the response to AK tests and genuinely perform better as a consequence.

You can indeed achieve greater goals or models. Much greater in fact.

Despite these misgivings the concept of using applied kinesiology testing to enhance training is sound and many appear to be
getting great results. I’m sure by integrating this with real biofeedback & psychological techniques like hypnosis & autogenics
even more incredible things can be achieved by athletes.

But please lets stop calling applied kinesiology biofeedback & lets stop discounting real high tech biofeedback techniques.

Questions that remain to be answered …

Just how do crude ROM tests or grip tests indicate a more optimal training approach?

How could real biofeedback & other modalities be used to alter the testing response to match a goal with reguard to exercise selection?

Can a strong result on a ROM test actaully indicate a weakness in antagonistic muscles which would actually signal not to train?

If the results from ROM testing are as good as claimed how can it be explained scientifically & improved?

Basically I am skeptical – but keen.

A better way to use the Lifeline USA power pushup

I have found the main problem with power pushup is discomfort holding the straps with my thumbs alone. It simply is not practical to use with heavy resistance over 200 lbs.

Here illustrated below is the complete solution – way more comfortable…

power pushup lifelineUSA

Got Some KungFu Style Block Weights

I wanted some of these for ages

block weights

block weights

These are the same as Chinese Kungfu block weights or stone lock weights. Used in a similar way to kettlebells – but they are quite different too.

Some kettlebell exercises are impossible with these while others are better. Stone locks have been used for weight lifting for thousands of years

Get a super heavy Kettlebell for nearly free

Some time back I posted about 200lb kettlebells and how much I want one for swings in particular.

Now some guys can press these suckers, thats 2x as hard as a headstand pushup for most of us. They can also be used for rows and some other moves. Nothing beats a heavy lift for hormonal stimulation.

So I thought I had lucked out, a catalog for a local supplier had them. Normally to ship one of these to New Zealand costs $1000.

I got on the phone and asked them to ship me one for $300. The guy said he would get his logistics man onto it and get back to me.

Well they didnt for two weeks and eventually just fluffed it off and said they could no longer get them in.

That kind of sucked but living at the bottom of the world far away you get used to these things.

Finally today I connected the dots.

t bar kettlebell

I have known about the T-Bar handle for years, why the hell was I trying to buy a 200lb kettlebell?

All I need is a T-Bar handle for $20 worth of pipe fittings. Which I will buy this week I may add.

To this handle you may attach as much weight as you want. 150lb, 200lb, 300lb even 500lb. Obviously at some point all you will be doing is dragging or rocking the sucker.

Now if you are broke this still sucks because there is an outlay for plates. They can be as expensive as kettlebells with shipping costs.

If you cant afford plates its no problem at all. Get online and calculate the weight to volume of cement.

Figure what size cylinder of cement you want attached to your T-Bar handle. You dont want it too big or the wrong shape.

Then you will need some duct tape & cardboard or a plastic pipe tube to cast your new 200lb kettlebell substitute.

Not a big hassle to make at all and a huge money saver. If you have plates you have variable resistance. Otherwise just make several of them at different cement weights.

Heavy Mother of swing here I come.

The T-Handle is also great for doing:

two-arm bent rows
deadlifts
hack squats
front squats
biceps curls
overhead triceps extensions
suitcase dead lifts
sidebends
reverse curls
grip training
thick bar training (with thicker handles)

Here’s my bod at 46 years old

I’m not a fat impotent grey haired fucker yet – don’t wanna be ever

gareth morgan thomas

gareth morgan thomas

Height 5ft 11inch
Weight 100kg
Age 46
Weight Training 30 years

…However my latest blood test revealed nasty levels of triglycerides & a bad cholesterol ratio. So I am cutting out chocolate biscuits and all the rest of the junk. I started taking aspirin every night & Niacin. Next I will add phytosterols which will enable me to eat a more calorie dense diet without absorbing cholesterol.

The thing with triglycerides is they will rocket up if you say – munch on a whole packet of chocolate in one setting everyday for a year .. um yep I did.

So I cut it out no. Anyway if you focus carefully on glycemic index you can add some calorie dense foods back in while preventing the triglyceride spike – to do this there needs to be sufficient fibre & low glycemic food to keep the sugar effects down.

Power Wheel’s Rock

I was near the fitness store last week and had been meaning to get a Power Wheel so I popped in and got one for $60.

This is great…

Power Wheel

Its gotta be the best option for all core muscles including lower back not just abs and for upper body too.

Here are two reports to prove it…

Power Wheel Report #1

Power Wheel Report #2

As you can see the Power Wheel is two times as effective for EMG activation than anything else in the muscles of the core.

I have one and will use this all the time now. I fully vouch for those experimental findings. I give it a 9 out of 10.

power wheel

New Cycleway & running track right outside my door

I’m stoked I just got a new running track like 100ft from my bedroom door. I live right in the CBD in Auckland new zealand and they put this cycle track in.

cycle track

cycle track auckland

It couldn’t be more convenient – the track is one mile nearly exactly from my place to beach road down town. Much of that is downhill.

cycleway

grafton cycle track

Here is the famous grafton bridge.

grafton bridge

..well famous in New Zealand aye

I will be using the track for weight vest hikes, running and probably cycling when I get a bike. Did a hike with 70 lbs the other day. First mile was OK but the mile back which is up hill was taxing by the end.

Resistance Band pushups as good as bench press

On a recent post I mentioned my lifeline power pushup that I intend to use to build up to equal a 400lb bench – which I used to perform at the gym on a machine.

Well now there is some scientific research to backup resistance pushups.
According to sports scientists at the University of Valencia in Spain you can work on your chest muscles without doing bench presses. If you use an elastic band, push-ups are just as effective as bench presses.

Weighted push-ups
The Spanish experimented with students, all of whom had experience with strength training. The researchers got 10 of them to do bench presses twice a week for five weeks, while 10 others did push-ups.

Of course you can train harder by doing bench presses than push-ups. The researchers got round this by making the push-ups heavier for the students by using a resistance band. This meant that the subjects in the push-up group did just as heavy sets, and the same number of reps, as the students in the bench-press group.

Increase in strength
Before and after the training period the researchers measured the amount of weight with which the students could just manage 1 and 6 reps – their 1RM and 6RM. The strength parameters increased in both training groups. The training effect in both groups was also statistically significant.

Conclusion
“The push-up exercise with added elastic resistance provide a feasible and cost-effective option that may be performed anywhere and may be used as an alternative to traditional bench press exercise in order to provide a high intensity stimulus in the prime movers involved in the action and produce maximal strength adaptations”, the researchers write.

“Physical therapists and strength and conditioning specialists may use this information to select or include one of the both exercises performed during a resistance training program.”

Source:
J Strength Cond Res. 2014 Jun 30. [Epub ahead of print].

My home gym gear

Here is a list of my home gym equipment:

2 weight vests 100lb & 40 lb

Metal spring chest expander

Lifeline USA power pushup

2 power twisters 40 kg & 60 kg

Jump rope

6 kettlebells 40, 20, 2x 24 & 2x 16 kg’s

130 lb sandbag

5 hand grippers 100 – 300 lb’s

Ivanko super gripper

2x 8kg clubbells

40lb Iron Palm bag

Sled harness and car tire

Misc grip gear

Several heavy duty strength bands

fitness equipment

Flickr photostream
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