Frequently people purchase or make themselves different equipment for self-resistance (SR) training such as cables, weights, isometrics belts, bullworkers, expanders, suspension devices and many, many others. Maybe it is a good idea to have many sports toys, but do we really need them? Can we limit ourselves by a very simple “primitive tool” – a wood stick and to get results comparable with ones obtained with these, sometimes expensive, toys?
We can find hundreds videos and articles on internet that popularize exercises with sticks. These exercise, in general, aimed at reaching flexibility, health improvement, cardio, and rehabilitation.
https://www.youtube.com/watch?v=r4o14LhkRW4
https://www.youtube.com/watch?v=GtkWWqhtW9Y
https://www.youtube.com/watch?v=7ho6Q9ECieU
These people perform exercises in the relaxed mode. But can we perform them with SR? I think so.
See two examples of SR (co-contraction) training for the oblique muscles:
https://www.youtube.com/watch?v=CL52ma-B8Hc
https://www.youtube.com/watch?v=LdhWBp5lWqc
We can apply opposite SR or co-contraction principles to any muscles in the body. I will try to describe some SR exercises with a stick for the arms and upper body muscles that I perform every day in addition to my co-contraction workout.
1. Biceps pushing. Take a stick by two hands and hold it close to the chest. Push the stick to left side, tensing only right biceps and resisting by the left biceps. Keeping SR, move through the full ROM to left. Then push the stick to right side, tensing only left biceps and resisting by the right one. Keeping SR, move through the full ROM to right. Repeat pushing to right-left sides with ~constant SR until feeling the light burning/pain in the both biceps. It is one set. The rest is 15-30 sec with 1 or 2 deep breathes.
2 Triceps pulling. Take a stick by two hands and hold it close to the chest. Pull the stick to left side, tensing only left triceps and resisting by the right one. Move through the full ROM to left. Then pull the stick to right side, tensing only right triceps and resisting by the left one. Again move through the full ROM to right. Repeat pulling to right-left sides until feeling the light burning/pain in the both triceps. It is one set. The rest is 15-30 sec with 1 or 2 deep breathes.
3. Deltoid muscle pulling. Take a stick by two hands and hold it close to your hips (forward). Pull the stick to left, tensing only left deltoid muscle and resisting by the right deltoid muscle. Keeping SR, elevate your left hand above your head (full ROM). Then pull the stick to right side, tensing only right deltoid muscle and resisting by the left one. Keeping SR, elevate your right hand above your head (full ROM). Repeat pulling to right-left sides until feeling the light burning/pain in both deltoid muscles. It is one set. The rest is 15-30 sec with 1 or 2 deep breathes. You can also use forward and backward circular movements with SR to develop different deltoid muscle fibers.
4. Latissimus dorsi muscles pulling. Take a stick by two hands and raise it above your head. Pull the stick to left, tensing only left latissimus dorsi and resisting by only right latissimus dorsi. Keeping SR, move through the full ROM to left. Then pull the stick to right side, tensing only right latissimus dorsi and resisting by the left one. Again, move through the full ROM. Repeat pulling to right-left sides until feeling the light pain in both latissimus dorsi muscles. It is one set. The rest is 15-30 sec, 1 or 2 deep breathes. You can also use circular movements with SR to develop more latissimus dorsi muscle fibers.
5. Pectoralis muscles pushing. Take a stick by two hands and straighten both arms at the chest level. Push the stick to left side, tensing only right pectoralis and resisting by the left pectoralis (use the full ROM). Then push the stick to right side, tensing only left pectoralis and resisting by the right one (use the full ROM). Repeat pushing to right-left sides with constant SR until feeling the light pain in both pectoralis muscles. It is one set. The rest is 15-30 sec, 1 or 2 deep breathes. You can also use circular movements with SR to develop different pectoralis muscle fibers.
6. Trapezius muscle pulling. Take a stick by two hands and straighten both arms at the chest level. Pull the stick to left side, tensing only left trapezius and resisting by right trapezius. Move through the full ROM to left. Then pull the stick to right side, tensing only right trapezius and resisting by the left trapezius. Move through the full ROM to right. Repeat pulling to right-left sides until feeling the light pain in both trapezius muscles. It is one set. The rest is 15-30 sec, 1 or 2 deep breathes.
Again, I remind that we can apply principles of opposite self-resistance or co-contraction to any movements with sticks, which we can find on the internet sites.
Notes: Try to keep tension in working muscles >50% max. Perform 3 sets for each exercise. The number of reps is not important. An important criterion of sufficient loading is burning or light pain in working muscles. These exercises may be performed as a circuit.
Michael I checked the new edition of "Getting Stronger", They updated material and listed it on the first page; I was wrong there is a slight difference, it just looks the same.
Michael the two books are the same, one with Bill Pearl and a female on the cover is the original edition 1984, the other has a new cover and is the same book. I have both copies; my original 1984 edition and a new one; bought 5 new copies for family members during a sale & one for me. It is a great book for weightlifters and anyone wanting the exercises for Isometrics.
That's interesting. Let us know if you know what differences you notice with this. Question about the Get Stronger book. I ordered a used copy of the one for men and women with Bill and a woman on the cover. I'm assuming there's a difference between this one and the one that says for athletes. Is there and which one do you have? I think I had this book years ago but not sure.
Michael S there are books on the super slow method like "The Power of 10" and books by Ellington Darden. I like regular speed Isometric Weightlifting exercise but am exploring super slow.
I hope you enjoy Bill Pearl's book "Getting Stronger", it is loaded with exercise routines for most sports, plus fitness and bodybuilding.
Thanks for the recommendation MikeyNY. I'll have to check that book out. I think changing rep speed is a good way to make it interesting.
I still have in 1984 original copy of Bill Pearl's book "Getting Stronger" . Somehow it did not print.
I like my five foot round red oak fighting staff as a barbell and red oak wooden footrollers for dumbbells, I'm six feet tall. Now I also just use muscle tension sometimes. A book everyone one should get is Bill Pearl's "Getting Stronger" just take the weight lifting exercise and make it a moving Isometric; Greg Newton once recommended Bill Pearl's book "Getting Stronger" to me, but I still have my. I admire VRT too.
I've been trying and using super slow weightlifting training methods with this training method and it works just as well without weights!
Other exercises with a stick that may be performed with self-resistance to gain strength, muscle mass and flexibility:
https://www.youtube.com/watch?v=0STl_xe8Vc0
https://www.youtube.com/watch?v=O211X7dUBQw
My notifacation must have went into the spam bin.
I use a five foot red oak fighting staff as a barbell, you can just use nothing to, but pretend there is a barbell.
I usea 5' red oak figting staff.
Hi Ddmoates,
Any round stick from 3.5' to 5' with a diameter 1"- 1.5 " would be OK. I am 6' 2", and my favorite stick is 4' x 1.25". I purchased it at Lowe's.
Interesting discussion. How long a stick would you suggest for someone 5'10" in height? I assume the stick you use is a cylinder in shape.
Michael I like to walk and enjoy it. PLus I do the Tiger Moves of the M7 and also do Isometrics.
I like that MikeNY, good routine. Do you walk or something else on the other days in between?
This an example workout; 3 times a week, 10/12 reps per set and 2 sets 1. Wide Grip Pull 2. Bench Press 3. Squat 4. Curl 5. Military Press 6. Rows 7. Deadlift
To increase the muscle tension during workout with a stick, you can use two tricks that I described in the co-contraction thread:
Trick #1: ISO addition before the full range of movement.
Trick #2: Tension pumping.
These tricks will increase the efficiency of your exercises with a stick.
Michael I misunderstood your question. The book and the DVD are the same course.
Michael I clicked on the link, no video, just Amazon and Gren Mangan's book. I pick my exercises ie routine, using the figting staff allows more focus then without for me, the exercises are done at te same speed as weight lifting, and I use percentage of resistance, you will get the feel fast. Greg Mangan's book is a good.
Do You have this book: https://www.amazon.com/Ultimate-Mega-Bodybuilding-Training-System-ebook/dp/B00IHZ0NMA/ref=sr_1_1?ie=UTF8&qid=1509403269&sr=8-1&keywords=greg+mangan+vrt&dpID=51YOAsuU3HL&preST=_SY445_QL70_&dpSrc=srch
If so how differant is it than his DVD?
Michael it is quit similar to Greg Mangan's VRT Program, but I preferr using the red oak figting staff as my barbell and if doing Dumbbell exercises use the red oak foot rollers as dubbell's. I learned Isometric Weigtlifting Exercises in te 1950's at my Uncle's Boxing Gym. Hetrained Professional Boxer's and had a Course from Charles Atlas to teach weigtlifting exercises as Isometrics with movement for Boxers. As an adult I tried that but it just was more natural to use the figting staff (stick) and it gave me something to focus on.
MikeNY if You don't mind me asking. What does Your routine look like? Exercises, frequency, split?
Michael you could call it a powerflex, I do an Isometric Contraction using a weigtlifting exercise, a isometric contraction with motion. Rather then a weight set or GYM you use a wooden stick, and for dumbbell exercises I use a red oak wooden foot roller designed for Reflexology (a clean new one).
MikeNY when you say doing them isometrics are you doing Power Flexes? If not how are you doing them?
I use a five foot oak fighting staff as a barbell when using Isometric Exercise with Weightlifting Exercises and you get the benefits weightlifting exercise done as Isometrics. Plus use new red oak Reflexology foot rollers as dumbbells. Weight Lifting exercises make perfect Isometrics.
OK, I see only terminological and physiological differences in understanding SR, and I believe that we both are right. A main point is how we use elastic tools in our training, as SR tools or as tools to generate an external resistance.
I agree with this :resistance of legs against arms, arms against the neck, the body against legs are consider as SR. Self resistance is when you apply resistance yourself. Self resistance is not what you call co-contraction. What you call co-contraction is visualized resistance which you add Power Flexes to. Cables and chest expanders are not self resistance. The resistance is not applied by self. It's an outside resistance just as weights. A stick and isometric straps when done with movement with the resistance when from another limb are self resistance. If You want to Generalize everything FMT (focused muscular tension) would apply except for heavy weights, cables and chest expanders (outside resistance).
Michael,
You are absolutely right in a narrow sense. But, in the widest sense, I would consider SR as resistance of any muscles against others in the body. For example, co-contraction of muscle antagonists, resistance of legs against arms, arms against the neck, the body against legs and so on might be also consider as SR. In my examples, expanders, cables or Bullworkers are factually only elastic "interfaces" between tensed muscles and can be replaced by non-elastic elements, for example a stick or a belt. Of course, if we fix one end of a cable or an expander to a wall or ground we will get the external resistance, not SR. I think we both are right from our points of view.
The only reason I mention this is I don't want guys to get confused about this stuff. If you're using light weights that's not limb against limb(self resistance). As for the Bullworker, cables or chest expanders, you're using the device as resistance. It's not self resistance (limb against limb).
Limb against limb is the use of the opposite limb to provide resistance. Examples would be bicep curl and one arm row. You can either put your right fist in left or grab them together to do either exercise. A stick I would definitely consider SR because your using the opposite limb to provide resistance. You can use an isometric strap for self resistance in the same sense. But it has to be movement for it to be self resistance.
We can use small weights to facilitate feelings of tension in the muscles. However, main loading is created by FMT (co-contraction) in the muscles. I am not sure, but Sandow's method might be an example.
Example of work with Bullworker (muscles against muscles)
Example when a cables may be used as a SR tool
Also, we can use a cable as an expander.
Work with a chest expander (muscles against muscles)
Bob nice post! But remember self resistance is limb against limb. I don't understand how You can do limb against limb with weights, cables, Bullworker and chest expanders. Anyhow, the stick is a nice SR tool.