Great post. Thanks

Susan

I am a strong advocate of Isometric/Isotonic and Bodyweight training. I have used a Bullworker (1970' era) for over 35 years now with phenomenol results. The Bully Extreme system by Frank Sherrill is the next level and a valuable workout equipment component that last a lifetime.

What is really interesting is the new Myostatin inhibitor "MYOT12" which I am having great success with. By taking this supplement I am getting ripped at a level not experienced before and with incredible strength and minimal bulk.

I will be writing a post on it soon, but right now, I am on the Food Inc. band wagon. I hope everyone gets the word out and learns to vote with their wallet.

gus,

Low body fat is a huge part of the equation. Focusing largely on strength with low reps just makes your muscles appear a bit more dense and harder to the touch while taking up a little less space…but you won't be able to see that unless body fat is low. You can do higher reps to build mass and it works well, what I would recommend is to back down on the reps and volume once you get the size you desire. Then you can devote your energy to staying lean while getting a detailed etched physique from years of strength training.

mickieb,

I use to not think resistance bands were a good way to workout until I met several people with great physiques using them to train. The best part of resistance bands is that it is an easy way to work your "pulling muscles"…back and biceps…at home. There are a ton of ways to work chest and triceps without equipment, but harder to work back and biceps. These come in handy…and they also are extremely portable. Great for traveling. I plan on mastering this type of workout after finishing with the BBFFL program.

Zlaja,

If you are 18 and haven't trained much you have a unique once-in-a-lifetime opportunity to gain muscle quickly without adding much fat. Honestly, just eat a decent amount of food and train like a mad man. I know that it is very general advice, but gaining muscle will come easy to you once you start gaining strength. What you will find is that different people will gain muscle at different rates doing the same program and eating the same amount of food. Most of the time I don't think it is smart to eat a ton of food, but as long as you monitor your body fat week-to-week…just eat a bit more. Nothing magical about Protein Shakes…other than that they are an easy way to get a bit more protein. Want to take a supplement that WILL make a difference…buy some creatine. Hope that helps.

sifter,

You do make a good point. There is a bit of fatigue building here, but the tension generated is pretty insane as well. What you will find doing this type of training is once you are done the muscles don't feel tired at all like typical fatigue training, they feel like they do after a low volume strength training routine.

K,

You can do these, but maybe mix them in with more traditional lifting to add a bit more size. Hard to say if you need any without seeing a photo.

Jeff,

I think a completely untrained person would add a bit of muscle by doing these, but not anyone who has been lifting for any period of time. You will find that the muscles don't feel broken down like high volume mass lifting…they feel energized like after a low volume strength training session. If you are worried than simply maybe do just 1-3 holds instead of 9.

Tristan,

Injuries are tough…I simply don't know enough about your injury to make a recommendation. Just keep the diet tight, so when you are 100% you won't have to worry about burning off excess body fat.

Great comments and questions!

Rusty

Gymnasts do a lot of static holds, it helps them being really strong, and have that look that we all aim, ripped and dense.

I think the thing to remember with any isometric work is the importance of balancing static movements with some full ROM stuff to maintain a good balance.

Thanks and keep it up
Jeff