Weight equipment can cost hundreds to thousands of dollars. It takes up tons of space and there is more than ample opportunity to injure yourself.
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?
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?
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Signing UpStep 1: How it Works
The idea is fairly simple. You have a bar with two chains that attach it to a base plate. You stand on the base plate and lift against the bar. No matter how hard you lift that bar will not budge, but believe me you will feel it in your muscles!
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:
Mondays:
Overhead Press
Curls
Dead Lift
Wide grip bench press
Thursdays:
Squats
Shrugs
Calf Raises
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!
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:
Mondays:
Overhead Press
Curls
Dead Lift
Wide grip bench press
Thursdays:
Squats
Shrugs
Calf Raises
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!
![[Collegiate Exercise] Dorm Room Fitness](http://www.instructables.com/files/deriv/FPR/85RY/GPBDG81Y/FPR85RYGPBDG81Y.SQUARE.jpg)
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If I wanted to do the leg press rather than the squat, would there be a way to lie on an angled board (not sure how that would work) and press up on the bar (or something else that would keep the feet securely in place - like a platform)?
Also, had you given any thought to something that would allow for a lat pull down? I was thinking of maybe a post and the chain coming down from that...but wasn't sure how to do that.
Just thought I'd ask if you (or someone) has thought of that....not great with coming up with the ideas myself...
Thanks!
If you pull hard enough you can fly.....
(Joking)
I never did get to the point of really designing and fabricating any sort of apparatus for those purposes.
My ideal would have been to utilize "max contraction" exercises in a "full-range of exercise motion".
I know that you have mentioned changing the lengths (links) of chain to vary the effect - but I would have attempted to perform an exercise motion - say, the squat - through a series of segmented max contraction instances (Start at bottom - or top - of exercise motion, max-contrract, move constraints to the next interval, max-contract, move again, - so on and so forth until the complete range of the squat is completed).
From what I have read about the main proponent of this type of training is very much considered a fraud by many.
I do not buy into that thinking. I am willing to try this for a reasonable amount of time and then draw my own conclusion. I do not believe that this is the one answer for everything. So I would still incorporate the other conventional exercise techniques.
Great job! In the least, you have re-newed my interest in this theory of training.
not really my cup of tea though, rather use dumb/kettlebells over static exercises.
you'd have to do the same exercise in almost all of the ranges of motion to apply the increase in strength in regular weight lifting
it's great though if you've found a sticking point in say your squat, halfway up you can't get farther, then this can help you get through.
nonetheless I can see myself pulling that chain out of the piece of wood, especially in the deadlift
you could change the rigid chains to some very strong rubber cords and then you can use it to do regular exercises.
would make it "dual purpose" if you'd embed that into the original design or product package
great work rabidiga
As far as the range of motion that is one of the things that is being debated, some people scream you need the full range, others claim the range doesn't matter it's all about muscle fiber recruitment. Personally I don't know, I just know I can get a pump with this just as much as a tradition workout (other than 100+ that is still the best pump I've ever had)
But you said you saw something like this? I hate to be a botheer but could you remember the name or describe it? I spent 2 hours searching google patent and found nothing >_< I'd hate to get all the way through the process and get sued for infringement.
Thanks a ton!
I just saw it (or something similar) in a fitness store here in europe lol but you know that store doesn't even "look" legit hah I think the owner of that store just builds stuff himself to sell
I've seen crappy remakes of products that were on tv for like half the price the tv commercials are sellling it for in that shop
It's a fun shop to look around but I've never actually bought anything there, since it looks ... well :D shady :D
so I think it's safe to say that it isn't patented (I don't think the owner is smart enough for that)
On static training:
It's true that you can get a great pump from static training and you can increase your strength, but that strength is increased only in the specific range of motion you trained in static training. Yes it does "bleed out" a bit, meaning that a few inches below and above that spot you'll get a bit stronger too.
And you could maybe use a sturdy plastic board with a piece of rubber padding on the bottom to protect the floor of whoever is using it.
You could use strong rope as well that "stretches" only just a tiny bit instead of chain and you could find a way to shorten that rope at the bottom of the board somehow then you've got an adjustable-lightweight-static-training dream come true
for the ropes to be stretchable like bungee cords, you can use "stretch cords" or "body tubes"
stretch cords: www.swimshop.co.uk/Stretch-Cords-CSTRETCHCORDS/
body tubes are basically the same thing
there's this gymnast named "yuri van gelder" he's a dutch gymnast and he works out using cords like that he "made himself". for most strength enthusiasts those stretch cords or body tubes are waaay to weak to build strength with, but yuri van gelder used to offer his "cords of the rings" for sale on his website in varying degrees of strongness
I'm sure you can find some really tough elastic rope in a proper hardware store near where you live and otherwise you can use the almighty internet to help you out
have a nice one,
jobic
Thanks again for all the tips, I really appreciate it!