Спасибо, Игорь. Все правильно. Рост силы неизбежно остановится, если не делать динамических упражнений, я время от времени гну пруты для контроля, хотя тренируюсь с трубами, которые не могу согнуть. Если не делать динамических упражнений, то крепость сухожилий будет превышать мышечные усилия. Нужно развивать всю сухожильную пружину.
Can you imagine having hands and wrists so strong that you could crush steel wrenches in seconds? What if you could roll heavy frying pans with your fingers or twist screwdrivers into artistic scrolls? Imagine having "mitts" so lethal that many would consider them deadly weapons. In this course you will learn how to develop your hands and wrists to the amazement of many- if you faithfully apply the practices contained. Imagine pitting your own flesh and muscles against the toughest steel, and the metal succumbs to your mighty grip. Think about the many accomplishments that you could obtain if you had hands with that kind of strength. There are many advantages to having the strength to bend steel that have nothing to do with the art of strongmanism. It's a fact that strong hands help you in most every physical activity you practice in life. Well, bending, twisting and breaking steel in itself will not only develop your hands to meet these challenges, it will truly turn your hands into lethal weapons. Your skin, muscles, bones, tendons and ligaments will become tougher then you ever imagined. Your fists and forearms will feel like stone. You will experience an increase in confidence and develop a strength skill that will bring smiles to the faces of others. After all, as my old mentor, Vic Boff, would say, "Everyone loves a strongman" or a strongwoman if that be the case.
Can you be the possessor of such strength? I believe that's up to you. How hard are you willing to work? Or did you just buy this DVD set for the entertainment or collector value? That's ok too, but if you
want to develop hands that destroy steel, you will have to work at it. If you work hard, you will yield the results of one with such effort. Can you be the possessor of such strength? You tell me. I have seen the most unlikely individuals obtain such strength, and I believe if they can do it, so can you. Take yours truly for example. Did you know that I entered high school at 4' 11" and 79 pounds and was quickly ushered into "special ed" because of my frailty? But yet I went on to become a US Open, National and World Arm-Wrestling Champion and a Grandmaster Strongman, setting many world records in strength. I don't know who would have been more unlikely then me, and yet I worked my way to success against such odds. Will every individual who buys this course become possessors of super strength? No. Because many will buy and begin to train, only to quit before they realize accomplishment. Some will stop almost immediately after beginning. Some will quit after a few months or so, and some will actually stop THE DAY BEFORE THEIR BREAKTHROUGH. Why do I say this? Because it's a fact- Many people quit just short of their dreams being fulfilled. Will you?
"Exercise ... without a judicious use of will- power, is of little value/' Eugen Sandow.
The Mighty Apollon
Bending Power through Isometrics
Isometric training was practiced by many of the oldetime strongmen including the Mighty Atom, Brietbart, the Mighty Apollon and John Grun Marx. Even if they didn't talk about it they practiced it. After all, don't you think they ran into lengths of iron or horseshoes that they couldn't bend at first? They didn't give up. They worked at trying to move the object until it would eventually bend, just like the best steel benders of this day.
It is one of the oldest forms of strength training and believe it or not, one of the hardest if performed properly. The reason being is that when you are using a full range of motion the muscles are free to move along their natural path with only the resistance you have chosen to use. For example, if you are doing a set of curls using a pair of 25 pound dumbbells, then the resistance is set at 25 pounds
per arm. Therefore the muscles can quickly adapt to the resistance and it's up to you to push yourself by continually adding weight to increase the difficulty. Until you do so only fatigue related to increased reps can change that factor. However, as you probably know, increased reps to the point of becoming many movements begins to work on muscular endurance rather then ones that build maximum power.
Isometrics are different. Isometrics force the muscles to remain in a static position for a given time while exerting all efforts to the point that other motor units become recruited to hold the contraction. Imagine it like this: If you were to push a heavy car on a perfectly level surface, at first it might not move. But, once you began to get it to roll, you would relieve the pressure of exertion and then it would become a reduced effort to keep it moving- until you begin to tire. It would still be great exercise, however the movements would become those requiring partial or full range of motion and only time would then become a factor in causing fatigue of the muscles.
Now let's say you performed the same tasks against an unmovable object such as a big tree. As you push full force against the tree without movement and continued contraction of the muscles, you will soon start to shake and therefore begin to employ other motor units to assist you in your endeavor, thus creating a tie in effect or teamwork of the units, building maximum power because of maximum contraction through true maximum effort. The object would still not be moving, but all of "Your Forces" would be called into play thus giving you maximum benefit of the rep.
To keep it short and sweet- we only employ the efforts needed to complete an exercise. We don't push out 300 pounds of effort to complete a 100 pound bench press. We only "release" the required
effort needed to meet the task at hand. Since with isometrics we are pushing against something that can't be moved, we try as hard as possible to move it causing maximum exertion for a single rep effort.
So how do isometrics assist in bending steel? 1. They teach us how to exert maximum effort. 2. Isometrics build maximum power at the point of effort. 3. They increase our concentration because of continued contractions and focus on the effort. 4. They increase the strength of stabilizers and support units brought into play.
Slim the Hammer Man
Slim the Hammer Man is a perfect example of a champion steel bender who built much of his power through isometric movements. Learn more about the man through his DVD available at: www.DennisRogers.net
Great Isometric Tools for Wrench Bending Get three bars 3/8" x 1" thick at a length you can bend and bend them in varying degrees as in the photo to represent progressions in bending a wrench or other short flat object. After you have bent the progressions, cut them into 8" long pieces using the bends as the center of the pieces. Also cut an 8" flat piece.
Now you have four isometric tools to work with.
You will want to wrap the ends of the pieces with adequate padding.
Work on your leg with the first 3 pieces/levels. Exert full pressure for 5-10 seconds for three-five reps per piece.
Work these positions with pieces 3 & 4. Also do 3-5 reps for 5-10 seconds.
I would recommend that you use these isometrics exercises 1 to 2 times weekly. You can even break it up by working on the top of your leg the first workout and on your "crush" (as in the photos above) later during the week. You won't believe how much this will help your bending.
Believe it or not, many people believe that isometric movements are such great exercise that they are all that is needed for exercise. Obviously, I am not one of them. I believe in using a combination of static movements, partial movements and full range movements. All three have benefits that individually are only part of the equation. When they are all used for their target purposes, we maximize our efforts in building strength and endurance. As "strength athletes" we need all three to become "the best that we can be". It is for that same reason that since I started working out, I have practiced different forms of exercise; bodyweight, weight training, strongman training (bending, ripping), cables, odd object lifting, etc. I believe in utilizing the benefits of each type of exercise to achieve maximum results. Take for example the bodyweight exercise called the Gooseneck (see page 11) and my favorite exercise -the Lever Wrist Curl. Both are great developers of lower arm power. But by being only a bodyweight man or weight-lifter I would be eliminating one of those exercises and therefore reducing the benefits I can achieve from the combination of the two.
There is no end-all, be-all when it comes to training. Take the best of what's out there and use it to the best of your ability. Experiment... use what works for you- toss out what doesn't and never stop searching for new ways to improve your strength.
Goosenecks:
Start
Make a Tight Fist (3-5 seconds)
Finish!
How I Made My Gripper-Cable Combinations
I began by cutting the foam away from the soft handle.
Then I centered the webbing with the handle of the gripper and taped the two together using nylon reinforced tape.
Then I placed the foam over the gripper handle and trimmed it.
Lastly I wrapped the handle in Duct-tape for a secure grip (photo on page 12).
Note: A heavy gripper is not needed for this device. The idea is simply to maintain the contraction in the hands/forearms while performing the other exercises. The grip and target muscles will really be worked if the appropriate cables (strengths) are used.
Warning: These pictures and instructions are to show you how I made my gripper/cable combination. These are in no way instructions for you to make one. If you do, and how you do so is your choice and at your own risk. This combination can result in serious injury if used improperly and/or was accidentally released when expanded.
Визуализацию усилия с помощью напольных весов использовал Геннадий Иванов,я читал его переписку с моим тренером. Вот у него тягаи от уровня бедер была в районе 1200 кг. Лямками на плечах поднимал более 2-х тонн. Тренажер у него был специальный , основанный на использовании рычага 1:10.
С напольными весами, здорово придумано! Вспомнил дореволюционных грузчиков, вдвоем на лямках брали рояль на любой этаж, втроем уже было позорно. 1200кг. это то усилие с которым Халаджи рвет толстую цепь, нога шея, хотя он скорее всего подкручивает звено, на видео он держит цепь двумя руками. Про видео я понял, вот если бы можно было заполучить его на халявку!
Спасибо, Брукфильд есть на видео в группе. Про дневник скажу, что мне понятно все, что ты делаешь, это должно работать, и работает судя по твоим результатам. Если продолжишь, то буду следить за твоими успехами, и возьму что-нибудь на вооружение для себя, хоть и придерживаюсь немного других принципов. От дневника есть польза не только тебе, но и всем кто хочет стать сильным как атлеты прошлого. Немного завидую твоей "экипировке", у меня нет столько гвоздей irondmind, подков, прутов. Надо будет заказать со временем..
Гвозди ironmind- разорился на один комплект, чуть с ума не сошел от дороговизны- даже не спрашивай, сколько отдал- дураком сочтут. Пруты - это пока гвозди 300 на 9 мм, только обрезанные слегка. Ну , а подковы... Я работаю с подковами в изометрическом режиме и раз в неделю сворачиваю нетяжелую одну, проверяю легкость скрутки,на нее и ориентируюсь- хорошо ли тренировался, хорошо ли отдыхал..
Пополнение в рядах бендеров.
crush steel wrenches in seconds? What if you could roll heavy frying
pans with your fingers or twist screwdrivers into artistic scrolls?
Imagine having "mitts" so lethal that many would consider them
deadly weapons.
In this course you will learn how to develop your hands and wrists to
the amazement of many- if you faithfully apply the practices
contained. Imagine pitting your own flesh and muscles against the
toughest steel, and the metal succumbs to your mighty grip. Think
about the many accomplishments that you could obtain if you had
hands with that kind of strength.
There are many advantages to having the strength to bend steel that
have nothing to do with the art of strongmanism. It's a fact that
strong hands help you in most every physical activity you practice in
life. Well, bending, twisting and breaking steel in itself will not only
develop your hands to meet these challenges, it will truly turn your
hands into lethal weapons. Your skin, muscles, bones, tendons and
ligaments will become tougher then you ever imagined. Your fists
and forearms will feel like stone. You will experience an increase in
confidence and develop a strength skill that will bring smiles to the
faces of others. After all, as my old mentor, Vic Boff, would say,
"Everyone loves a strongman" or a strongwoman if that be the case.
Can you be the possessor of such strength? I believe that's up to
you. How hard are you willing to work? Or did you just buy this DVD
set for the entertainment or collector value? That's ok too, but if you
want to develop hands that destroy steel, you will have to work at it.
If you work hard, you will yield the results of one with such effort.
Can you be the possessor of such strength? You tell me. I have seen
the most unlikely individuals obtain such strength, and I believe if
they can do it, so can you.
Take yours truly for example. Did you know that I entered high
school at 4' 11" and 79 pounds and was quickly ushered into "special
ed" because of my frailty? But yet I went on to become a US Open,
National and World Arm-Wrestling Champion and a Grandmaster
Strongman, setting many world records in strength. I don't know who
would have been more unlikely then me, and yet I worked my way to
success against such odds.
Will every individual who buys this course become possessors of
super strength? No. Because many will buy and begin to train, only
to quit before they realize accomplishment. Some will stop almost
immediately after beginning. Some will quit after a few months or so,
and some will actually stop THE DAY BEFORE THEIR
BREAKTHROUGH.
Why do I say this? Because it's a fact- Many people quit just short of
their dreams being fulfilled. Will you?
"Exercise ... without a judicious use of will-
power, is of little value/'
Eugen Sandow.
The Mighty Apollon
Bending Power through Isometrics
Isometric training was practiced by many of the oldetime strongmen
including the Mighty Atom, Brietbart, the Mighty Apollon and John
Grun Marx. Even if they didn't talk about it they practiced it. After all,
don't you think they ran into lengths of iron or horseshoes that they
couldn't bend at first? They didn't give up. They worked at trying to
move the object until it would eventually bend, just like the best steel
benders of this day.
It is one of the oldest forms of strength training and believe it or not,
one of the hardest if performed properly. The reason being is that
when you are using a full range of motion the muscles are free to
move along their natural path with only the resistance you have
chosen to use. For example, if you are doing a set of curls using a
pair of 25 pound dumbbells, then the resistance is set at 25 pounds
per arm. Therefore the muscl
and it's up to you to push yourself by continually adding weight to
increase the difficulty. Until you do so only fatigue related to
increased reps can change that factor. However, as you probably
know, increased reps to the point of becoming many movements
begins to work on muscular endurance rather then ones that build
maximum power.
Isometrics are different. Isometrics force the muscles to remain in a
static position for a given time while exerting all efforts to the point
that other motor units become recruited to hold the contraction.
Imagine it like this: If you were to push a heavy car on a perfectly
level surface, at first it might not move. But, once you began to get it
to roll, you would relieve the pressure of exertion and then it would
become a reduced effort to keep it moving- until you begin to tire. It
would still be great exercise, however the movements would become
those requiring partial or full range of motion and only time would
then become a factor in causing fatigue of the muscles.
Now let's say you performed the same tasks against an unmovable
object such as a big tree. As you push full force against the tree
without movement and continued contraction of the muscles, you will
soon start to shake and therefore begin to employ other motor units
to assist you in your endeavor, thus creating a tie in effect or
teamwork of the units, building maximum power because of
maximum contraction through true maximum effort. The object
would still not be moving, but all of "Your Forces" would be called
into play thus giving you maximum benefit of the rep.
To keep it short and sweet- we only employ the efforts needed to
complete an exercise. We don't push out 300 pounds of effort to
complete a 100 pound bench press. We only "release" the required
effort needed to meet the task at hand. Since with isometrics we are
pushing against something that can't be moved, we try as hard as
possible to move it causing maximum exertion for a single rep effort.
So how do isometrics assist in bending steel?
1. They teach us how to exert maximum effort.
2. Isometrics build maximum power at the point of effort.
3. They increase our concentration because of continued
contractions and focus on the effort.
4. They increase the strength of stabilizers and support units
brought into play.
Slim the Hammer Man
Slim the Hammer Man is a perfect example of a champion steel
bender who built much of his power through isometric movements.
Learn more about the man through his DVD available at:
www.DennisRogers.net
Get three bars 3/8" x 1" thick at a length you can bend and bend
them in varying degrees as in the photo to represent progressions in
bending a wrench or other short flat object. After you have bent the
progressions, cut them into 8" long pieces using the bends as the
center of the pieces. Also cut an 8" flat piece.
Now you have four isometric tools to work with.
You will want to wrap the ends of the pieces with adequate padding.
Work on your leg with the first 3 pieces/levels. Exert full pressure for 5-10
seconds for three-five reps per piece.
Work these positions with pieces 3 & 4.
Also do 3-5 reps for 5-10 seconds.
I would recommend that you use these isometrics exercises 1 to 2
times weekly. You can even break it up by working on the top of your
leg the first workout and on your "crush" (as in the photos above)
later during the week. You won't believe how much this will help
your bending.
such great exercise that they are all that is needed for exercise.
Obviously, I am not one of them. I believe in using a combination of
static movements, partial movements and full range movements. All
three have benefits that individually are only part of the equation.
When they are all used for their target purposes, we maximize our
efforts in building strength and endurance. As "strength athletes" we
need all three to become "the best that we can be".
It is for that same reason that since I started working out, I have
practiced different forms of exercise; bodyweight, weight training,
strongman training (bending, ripping), cables, odd object lifting, etc.
I believe in utilizing the benefits of each type of exercise to achieve
maximum results.
Take for example the bodyweight exercise called the Gooseneck (see
page 11) and my favorite exercise -the Lever Wrist Curl. Both are
great developers of lower arm power. But by being only a
bodyweight man or weight-lifter I would be eliminating one of those
exercises and therefore reducing the benefits I can achieve from the
combination of the two.
There is no end-all, be-all when it comes to training. Take the best of
what's out there and use it to the best of your ability. Experiment...
use what works for you- toss out what doesn't and never stop
searching for new ways to improve your strength.
Goosenecks:
Start
Make a Tight Fist
(3-5 seconds)
Finish!
How I Made My Gripper-Cable Combinations
I began by cutting the foam away from the soft handle.
Then I centered the webbing with the handle of the gripper and taped the two
together using nylon reinforced tape.
Then I placed the foam over the gripper handle and trimmed it.
Lastly I wrapped the handle in Duct-tape for a secure grip (photo on
page 12).
Note:
A heavy gripper is not needed for this device. The idea is simply to
maintain the contraction in the hands/forearms while performing the
other exercises. The grip and target muscles will really be worked if
the appropriate cables (strengths) are used.
Warning:
These pictures and instructions are to show you how I made my gripper/cable
combination. These are in no way instructions for you to make one. If you do,
and how you do so is your choice and at your own risk.
This combination can result in serious injury if used improperly and/or was
accidentally released when expanded.
Тренажер у него был специальный , основанный на использовании рычага 1:10.
Ну, а про мой дневник что скажешь-то ?
а можешь образ диска мне отпарвить? на мыло
а фильмы Брукфилда в группе были
http://vkontakte.ru/video-4840890_144572942
http://vkontakte.ru/video-4840890_93684530