## Step 4: Making the Bar

Using 1 inch conduit cut a 4 foot length. You can ask the guys at the hardware store to do this. If they say they don't know how go over to plumbing and ask them.

Once you have your 4 foot section measure in and mark 3 inches from both ends. On these marks drill a hole strait through with your 5/16" bit.
NOTE!! Make sure that both your holes are parallel

Now take one of your eye bolts and attach them like in the picture.
For those who can't see the picture you have threaded onto the bolt :  nut - washer- pipe - washer - nut

Set up both sides like this.

This here will be the bar that you hold onto for all your lifts.

Tip: After you have made the entire thing and made sure it works go back and use either super glue or thread lock on all the bolts. You don't want them coming undone during a lift

This exercise technique is not particularly new. It was called isometrics many years ago. Measure your blood pressure while you're straining. It can shoot sky high, far more dangerously than a person lifting weights with range of motion. A young, healthy person can do this without showing overt immediate damage. Better make sure your system has plenty of warnings about this. <br>
Hey there. This is fantastic....I was looking at the 1rep gym for \$3500!! This is obviously better :) <br> <br>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)? <br> <br>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. <br> <br>Just thought I'd ask if you (or someone) has thought of that....not great with coming up with the ideas myself... <br> <br>Thanks!
<br>If you pull hard enough you can fly.....<br>(Joking)<br>
I have thought about this quite awhile ago. The concept seems to have valid points.<br> I never did get to the point of really designing and fabricating any sort of apparatus for those purposes.<br> My ideal would have been to utilize &quot;max contraction&quot; exercises in a &quot;full-range of exercise motion&quot;. <br>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).<br><br>From what I have read about the main proponent of this type of training is very much considered a fraud by many.<br> 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.<br> Great job! In the least, you have re-newed my interest in this theory of training.<br>
Glad you liked it! I can tell you from experience that it does increase muscle mass. Whether it's to the extent they claim I can't say, I'm kinda lazy :) but you definitely get a pump.
I had something like this when I was a kid, but the top and bottom were made of round wooden dowels (maybe 1 &quot; dia.) and were connected with heavy duty springs instead of chains. This gave good resistance and even more with height. I guess you could put some springs in with the chains so you could adjust them. I was thinking of using garage door springs. Maybe someone can come up with some other type of spring. Just a thought. Good luck. Brook
To make the static chain version all you have to do is buy the black pipe with the screw ends in the plumbing else of home depot, then screw in a T fitting, I used the monkey wrench off the home depot shelf to screw mine in... Then put it back of course...then you can run a chain through it and use a 500lbs quick release clip to secure it (like the rock climbers use)...completely adjustable on the fly. For the bottom just buy hardwood you can cut it in the store too and screw in some circle bolts attach the chain to the bold with some strong screw joint things (you will see what I'm talking about when you're at the store) and you are good to go....it took 20mins and works like a champ...
Nice set up. One thing I would change is to use a U-bolt instead of eyebots.
Nice Ible- The issue of static vs range of motion is moot. The two are very different, while both are important they work different things. This a good, easy to use, effective device to train muscle fiber recruitment but not work range of motion. Range of motion devices (such as free weights) work range of motion effectively but don't recruit as fully as this. I don't think there is one thing that does it all. I could see this as part of a strengthening program but it might not be part of a rehab program that is geared towards ROM (physical therapy for example). Over all - well done!
Thanks! Very true I'm not sure how effective it would be for therapy. One point though is that one of my friends has fibromyalgia and can't lift normal weights because it hurts too much. She wants to use this device to see if it works better since it is self paced and virtually weightless. I will update when she has some results, I should have one made for her by the end of this weekend. Thanks again!
nice idea, but I thought I saw something similar a few months ago in a store<br /> <br /> not really my cup of tea though, rather use dumb/kettlebells over static exercises.<br /> 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<br /> <br /> 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.<br /> <br /> nonetheless I can see myself pulling that chain out of the piece of wood, especially in the deadlift<br /> <br /> you could change the rigid chains to some very strong rubber cords and then you can use it to do regular exercises.<br /> <br /> would make it &quot;dual purpose&quot; if you'd embed that into the original design or product package<br /> <br /> great work rabidiga<br />
Thanks :)&nbsp;I&nbsp;have an attachment on the complex version which allows for a range of motion so I Kind of include that. For the cheap version though I'm not sure how you would do that short of using a ton of bungee cords. Good idea to think about though.<br /> <br /> 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&nbsp;don't know, I&nbsp;just know I&nbsp;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)<br /> <br /> But you said you saw something like this? I&nbsp;hate to be a botheer but could you remember the name or describe it?&nbsp;I&nbsp;spent 2 hours searching google patent and found nothing&nbsp; &gt;_&lt;&nbsp; I'd hate to get all the way through the process and get sued for infringement.<br /> <br /> Thanks a ton!<br /> <br /> <br />
On the product name and patent:<br /> <br /> I just saw it (or something similar) in a fitness store here in europe lol but you know that store doesn't even &quot;look&quot; legit hah I think the owner of that store just builds stuff himself to sell<br /> <br /> 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<br /> It's a fun shop to look around but I've never actually bought anything there, since it looks ... well :D shady :D<br /> <br /> so I think it's safe to say that it isn't patented (I don't think the owner is smart enough for that)<br /> <br /> On static training:<br /> 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 &quot;bleed out&quot; a bit, meaning that a few inches below and above that spot you'll get a bit stronger too.<br /> <br /> 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.<br /> You could use strong rope as well that &quot;stretches&quot; 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<br /> <br /> for the ropes to be stretchable like bungee cords, you can use &quot;stretch cords&quot; or &quot;body tubes<a href="http://www.swimshop.co.uk/Stretch-Cords-CSTRETCHCORDS/" rel="nofollow">&quot;<br /> <br /> stretch cords: www.swimshop.co.uk/Stretch-Cords-CSTRETCHCORDS/</a><br /> body tubes are basically the same thing<br /> <br /> there's this gymnast named &quot;yuri van gelder&quot; he's a dutch gymnast and he works out using cords like that he &quot;made himself&quot;. 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 &quot;cords of the rings&quot; for sale on his website in varying degrees of strongness<br /> <br /> 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<br /> <br /> have a nice one,<br /> jobic<br /> <br />
Thanks for the tips! I&nbsp;will definitely look into that. Also I&nbsp;had just noticed another concern you had in your first comment about ripping up the board. You have to use hard wood. Pine or some other soft wood isn't nearly strong enough but the hardwood will actually outlast the bar. I&nbsp;have a friend who is a body builder and he had no issues with the wood.<br /> <br /> Thanks again for all the tips, I&nbsp;really appreciate it!<br />
For all the talk about hardwood boards, from the price and the pictures it is clear that you have used a pine board for your prototype. It appears to have held up. Also, I would think that the electrical conduit would also break over time. These conduits are fairly thin wall and really cheap metal. In a squat, with all the pressure localized on your neck, you could buckle the bar. I'd use a 1&quot; black iron gas line or a galvanized water line which are also available for low cost at your local hardware store and has much thicker walls. They are also threaded on the ends and you might be able to find a nice thread on fitting that you can attach the eye bolts to without drilling a hole in the pipe which weakens it. Interesting exercises though, I'll have to read up on it some more. Thanks for sharing this and good luck with the patent. -Jon
thanks for the comment! The plank I used is hardwood but the lighting in my shop and the camera caused the colors to all go funky. I have tried pine with a newer version just to test a design idea and it held up fine so far but I'm not sure I'd trust it. And ye I agree a black pipe or even heavy conduit would work much better but I used regular for two reasons 1. A lot of people don't have a drill press and drilling through black pipe with an electric drill would be tricky at best. 2. If you're strong enough to break the bar chances are you already have the expensive equipment. But it is a very good point and my prototype for show will have black pipe. I guess that would have been worth putting in the instructable :) Thanks!