For $42 I've designed a device that can get you the same level of workout. It rolls up and can be tucked away in the space between your dresser and the wall. AND the chances of hurting yourself are practically nill because there is no actual weight involved.
PLEASE NOTE!! I am currently in the process of applying for a patent on a slightly more complex version of this device. But I figured instructables was the perfect place to share my prototype.
It works the same way as a static lift, or basically a lift where you just hold massive amounts of weights without moving it. I will go more into the science of how it works in the next step.
I'd like to give a shout out to my friend Justin. One day he discovered the method of training that inspired me to design this. I figured why use hundreds of pounds of weight when we could simply use our bodies?
Step 1: How it Works
Resistance training has been around for ages. For an example press your hands together in from of your chest and press as hard as you can. You will feel your chest muscles flare up. THAT is how this things works.
The chain adjusts in length at the base plate so that you can do different lifts with different lengths of chain. Simply determine the height it needs to be and lock it in. Then lift like you were trying to rip the entire thing to pieces.
This kind of lift is called a Static lift, in that it does not move. Normally you would do a static lift on a traditional weight bar by stacking up as much weight as you can physically handle and then holding it up for 5-10 seconds. This engages more types of muscle (fast twitch and slow twitch) than regular repetition. With this device you don't need to guess what you max is, simply give it your all. .
One thing to keep in mind is that each lift is held at the Strongest Point of a lift. For instance in bench press if your arms are bent at 45 degree angles you have very little power, the closer to being strait they are the more power you can generate. It's an issue of leverage. The straighter your body the more power. In all my examples we demonstrate the strongest point of that lift.
So how do you work out exactly?
I will describe one of many ways this can be used. This method is loosely based off the Static Contraction Lifting system designed by a weight lifting genius Pete Sisco (Look him up, you wont regret it). He used biology and mathematics to work up a system with the least amount of work for the greatest amount of gains. I wont go into details but do yourself a favor and look him up, he has several books published.
NOTE: due to the unbelievably amazing claims people tend to disbelieve his system actually works. But if you do some research there is tons of evidence it does. I myself use it and it seems to be working great. Regardless if you believe or not this device can still give you a great workout.
For each lift described later in this instructable only do the lift ONCE. I know, too easy, right? If you feel must, you can do more but science shows once is all you need. Simply enter the lift and hold it for 5-10 seconds lifting with all your might. Try to break the chain!. After 5-10 seconds exit the lift, shake your limbs a bit and then set up the next lift.
It's recommended to only do each lift once a week. This gives your muscles enough time to fully repair. When you use them (heavy loads, not day to day stuff) twice a week or more you are actually slowing the recovery time and making it harder to grow muscle.
SO: if you want you can do all the lifts in one sitting once a week. Or to gain even more benefit split them up into two separate workouts. Do one one day, wait a few days and then do the other. For Example:
Wide grip bench press
Close Grip bench press
Again this is but one example. Do some research and decide on a workout that works for you.
Now, to the fun part!