In today’s digest we bring you articles on Martyn Ford Uses Insane New Home Gym For Killer Workouts, The Best Pull-Up Bars For Your Home Workouts, Black Panther Actor Chadwick Boseman Passes Away At 43 and Build Muscle and Strength with Dynamic Tension. Hope you enjoy them…
Martyn Ford Uses Insane New Home Gym For Killer Workouts
It is every bodybuilder’s dream to have their own, fully equipped home gym. Martyn Ford has been working on his own facility, and it seems to be coming together pretty well. One of the most recognizable faces in bodybuilding, Ford is an absolutely monster of a man. Although he has moved away from competing, he […]
It is every bodybuilder’s dream to have their own, fully equipped home gym. Martyn Ford has been working on his own facility, and it seems to be coming together pretty well.
One of the most recognizable faces in bodybuilding, Ford is an absolutely monster of a man. Although he has moved away from competing, he is still always in the gym and working on keeping up with his enormous physique. He just puts it to use on the big screen now, as opposed to the stage he previously used, and he has shifted his focus to dabbling in MMA on the side.
Naturally, someone as devoted to fitness as Martyn Ford is, would want a top notch home training facility. After a good amount of time working on his gym, he recent posted an update to his Instagram. The set-up looks huge, and equipped with everything he would need.
“So, we are nearly there …. my gym is coming together slowly …. I think this has to be one of the best personal gyms going… @limitlessgymequipment @indigo.fitness @raze_strength just WOW … can’t wait to get going now and start to make some progress in here …. leg day tomorrow, and I cang wait … @vernonkay I hope you’ve packed your big boy pants for this one ”
Sure enough, Ford did in fact do leg day the next day. His gym is full of equipment, from bench and squat setups, to a track to push sleds. Martyn used that track the next day, to work his glutes. He is pushing massive weight, and doing so in the comfort of his own facility.
Another crazy aspect in his gym, is the fact that Martyn Ford has a place for his own personal DJ to play jams for him during his workouts. Most people would be satisfied with a speaker and stereo system, but not him. Instead he likes to give instructions on how to properly execute the leg press for the best results, then turn to the DJ and tell him to crank the music, before getting to work.
There have been some pretty crazy home gyms that we have seen over the years, especially recently with all the craziness happening in the world. That being said, Martyn Ford certainly seems to have one of the best out there. He has already been able to put things to good work, and it does not seem that he is entirely finished with the building process, but it will be fun to see him break in all his new equipment.
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Martyn Ford Uses Insane New Home Gym For Killer Workouts was originally published at LINK
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The Best Pull-Up Bars For Your Home Workouts
Of all the pieces of home gym equipment you can buy, one of the wisest investments, without a doubt, is the pull-up bar. That’s because the pull-up is the finest upper-body bodyweight exercise there is. Tough to the point of seemingly impossible to beginners, it takes grit and perseverance, but is sublimely good at building muscle in your arms, back and shoulders […]
Of all the pieces of home gym equipment you can buy, one of the wisest investments, without a doubt, is the pull-up bar. That’s because the pull-up is the finest upper-body bodyweight exercise there is. Tough to the point of seemingly impossible to beginners, it takes grit and perseverance, but is sublimely good at building muscle in your arms, back and shoulders – and will strengthen your core, too.
But there are a few key factors to keep in mind if you’re in the market for a pull-up bar. First, you need to first ensure it can hold your weight and fits your doorframe. You then have some options on what kind of bar you want: a free-standing tower, a permanent wall bar or one that hooks into a door frame without screws. Some bars will also have a variety of grips, so you can do different pull-up variations to target different muscles.
Best Telescopic Pull-Up Bar: UMI. Essentials Door Pull-Up Bar
This Amazon own brand upgrades the usual straight telescopic bar by adding hinges at either end, a design that makes it more secure as you put more weight through it. UMI claims the bar can support up to 200kg (this Domyos pull-up bar can only support up to 100kg without being screwed in) and all without damaging the doorframe. It costs more than others of the same type, but we think it’s worth it to ensure a secure bar.
Best Hook Pull-Up Bar: Opti Multi Pull-Up Bar
This multifunctional hook-style bar has foam grips in several locations to ensure your mitts are as comfortable as possible as you attempt different pull-up variations. It can also be put on the floor and used for sit-ups and elevated press-ups. The max user weight is a solid 100kg, which is about as heavy as possible for this style of bar owing to the risk of damaging the top of your doorframe.
Buy from Argos | £19.99
Best Wall-Mounted Pull-Up Bar: DTX Fitness Multi-Grip Wall-Mounted Pull-Up Bar
This sturdy wall-mounted bar can accommodate users of up to 150kg – assuming the wall you attach it to is equally robust, that is. The myriad angled handles in the centre of the bar allow you to work your muscles from different angles with each pull-up you do. Head to our comprehensive pull-up guide for a full explanation of the benefits of all the grips you can use for the exercise.
Best Ceiling-Mounted Pull-Up Bar: Mirafit 3 Position Ceiling-Mounted Pull-Up Bar
A great permanent option from a reliable brand, this is also something of a bargain at just £60. As well as being able to bear a quoted 200kg (with proper installation, of course), there are two sets of neutral grips, and wide grips to boot. As long as you have an appropriate place to install it, this is an excellent choice that covers all the bases. It also comes in orange if you fancy making it a feature in your living room.
Best Workout Tower: York Fitness
If you want to do more than just pull-ups, a workout tower is a good investment. Naturally it takes a little more setting up than a simple bar, but as long as you’re handy with a screwdriver you’ll be ready to go in an hour or two, and you’ll then have a bit of equipment that lets you add some real variety to your home workouts. These are hard to come by at the moment, but reputable brand York Fitness have units in stock.
Black Panther Actor Chadwick Boseman Passes Away At 43
We’re extremely saddened to share the unfortunate news of actor Chadwick Boseman’s death. According to reports, the Black Panther star passed away after a long, four-year battle with colon cancer at age 43. Boseman was an American actor and producer from Anderson, South Carolina. He took an interest in acting and film at a young […]
We’re extremely saddened to share the unfortunate news of actor Chadwick Boseman’s death. According to reports, the Black Panther star passed away after a long, four-year battle with colon cancer at age 43.
Boseman was an American actor and producer from Anderson, South Carolina. He took an interest in acting and film at a young age and wrote his first play in his junior year of high school. He graduated in 2000 with a Bachelor of fine arts and directing from Howard University in Washington, D.C.
He also attended the British American Drama Academy in London, and subsequently, graduated from New York City’s Digital Film Academy.
Boseman moved to Los Angeles, California in 2008 to pursue a career in acting, and had a very illustrious career, appearing and starring in several high-profile television shows and films. A few of his most notable roles included the portrayal of baseball legend Jackie Robinson in 42 (2013), James Brown in Get On Up (2014), and the superhero Black Panther in the Marvel Cinematics Universe Films.
Boseman won a NAACP Image Award and a Screen Actors Guild Award for his starring role in Black Panther. He also appeared in Captain America: Civil War (2016), Avengers: Infinity War (2018), and Avengers: Endgame (2019).
He most recently played the role of Andre Davis in 21 Bridges (2019) of which he was also a producer, and Norman Earl “Stormin’ Norm” Holloway, in Da 5 Bloods (2020).
In 2016, Boseman learned that he had stage III colon cancer, which gradually worsened over the next several years, and he did not talk about his battle publicly. Boseman died at his home on August 28, 2020. His wife and family were present at the time of his death.
The unfortunate passing of Chadwick Boseman was a shock to many and several celebrities have paid respects to such an amazing and inspirational talent.
The following was shared to his social media…
“It is with immeasurable grief that we confirm the passing of Chadwick Boseman.
Chadwick was diagnosed with stage III colon cancer in 2016, and battled with it these last 4 years as it progressed to stage IV.
A true fighter, Chadwick persevered through it all, and brought you many of the films you have come to love so much. From Marshall to Da 5 Bloods, August Wilson’s Ma Rainey’s Black Bottom and several more, all were filmed during and between countless surgeries and chemotherapy.
It was the honor of his career to bring King T’Challa to life in Black Panther.
He died in his home, with his wife and family by his side.
The family thanks you for your love and prayers, and asks that you continue to respect their privacy during this difficult time.”
We at Fitness Volt would like to extend our most sincere condolences to the family and Friends of Chadwick Boseman – (November 29, 1977 – August 28, 2020).
Our hearts are broken and our thoughts are with Chadwick Boseman’s family. Your legacy will live on forever. Rest In Peace. pic.twitter.com/DyibBLoBxz
— Marvel Studios (@MarvelStudios) August 29, 2020
THANK YOU @chadwickboseman for all you gave us. We needed it & will always cherish it! A talented & giving artist & brother who will be sorely missed RIP
— Samuel L. Jackson (@SamuelLJackson) August 29, 2020
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Build Muscle and Strength with Dynamic Tension
Dynamic tension is a training method from the golden age of bodybuilding and physical culture. Popularized by one of the first fitness marketeers, Charles Atlas, this training method requires no exercise equipment and yet can help you build muscle and get stronger. This means it’s ideal for those times you can’t make it to the […]
Dynamic tension is a training method from the golden age of bodybuilding and physical culture. Popularized by one of the first fitness marketeers, Charles Atlas, this training method requires no exercise equipment and yet can help you build muscle and get stronger. This means it’s ideal for those times you can’t make it to the gym or just want to freshen up your workouts with a new form of training.
As an added benefit, dynamic tension is also easy on your joints, so it may be useful when you are injured as a way to maintain muscle mass while you wait to heal.
Dynamic tension is not a complicated exercise system. In fact, by the end of this article, you’ll be able to start using it for yourself.
What is dynamic tension?
Dynamic tension is a form of exercise that relies on self-resistance. You don’t use barbells, bands, or even bodyweight to overload your muscles. Instead, you create tension within your muscles and that’s what you have to work against.
In some ways, dynamic tension is a lot like an isometric contraction, where you generate force against an immovable object. But, with this method, movement is allowed to occur, which is why dynamic tension is sometimes called yielding isometrics.
The easiest way to understand dynamic tension is with an example.
Pick up a broomstick and hold with an underhand, shoulder-width grip, as if you were going to do biceps curls. Bend your arms and lift the broomstick and then lower it. Easy, right?
To turn this pointless movement into a dynamic tension exercise, contract your biceps as hard as you can and then slowly curl the stick up. Try to squeeze your muscles as hard as you can. Imagine the broomstick is really heavy, so you can’t lift it quickly or easily.
That’s dynamic tension!
Because you aren’t lifting a heavy weight, it’s up to you how hard you make a dynamic tension workout. But, for best results, you should attempt to squeeze your muscles as hard as you can.
Dynamic tension might sound a little “out there,” but it’s been popular for many years. One of the most famous proponents was martial arts legend, Bruce Lee. While Lee was NOT a bodybuilder, he looked as good as one simply because of his definition and muscle separation, something he put down to his regular dynamic tension workouts.
Who is dynamic tension for?
Almost anyone can use dynamic tension, but it’s especially useful when:
You’re unable to get to the gym – whether you are traveling or just don’t have time to get to the gym, dynamic tension provides a great way to train when you can’t do your usual workout. You can even do some dynamic tension exercises sat at your work desk as you don’t need any exercise equipment.
You are short of time – only got 10-15 minutes to work out? With no equipment to set up, no gym to travel to, and no need to warm up much, dynamic tension could be the solution you need. Charles Atlas sold his workouts on the premise that you only needed to do 15-minute workouts a few times a week. It’s a very time efficient form of training.
You want to make bodyweight exercises harder – if you can pump out 20 or more reps of a bodyweight exercise like push-ups, it’s no longer much good for building muscle or strength. But, if you add dynamic tension into the mix, things suddenly get a whole lot more challenging.
The next time you do an easy bodyweight exercise, focus on contracting the target muscles as hard as you can. You won’t be able to do as many reps and should find whatever you are doing feels a lot more demanding.
You need to establish a better mind-muscle connection – most strength training exercises are more effective if you can really feel the target muscles working, what experts call the mind-muscle connection. Dynamic tension training forces you to concentrate on the muscle you want to train, reinforcing this vital relationship. A few dynamic tension exercises should help strengthen your mind-muscle link for more effective workouts.
You want to take stress off your joints – heavy barbell, dumbbell, and resistance machine exercises don’t just overload your muscles; they overload your joints too. This can cause wear and tear, injuries, and even arthritis. With no external load to overcome, dynamic tension training puts very little strain on your joints, making it ideal for those days when you feel sore and unable to lift heavy loads.
You want to do extra workouts for a lagging body part – one of the best ways to bring up a weak or lagging body part is to train it more often. Using dynamic tension, you can train your weak links anywhere, anytime, and as often as you want, and without having to make extra trips to the gym.
You want to make a light weight feel heavier – are the 50-pound dumbbells in use? Are you stuck with just the 20s? Don’t worry; use dynamic tension to make them feel heavier. Do your chosen exercise as usual, but then focus on contracting the target muscles as hard as you can. Despite the lighter weight, you’ll still get a great workout.
You want to train to absolute failure – with dynamic tension, you are your own gym, and you provide all the resistance. That means you can train to complete failure by regulating the tension within your muscles. Start off by contracting your muscles as hard as you can and, as you get tired, lower that tension, and keep on repping. Continue until you are fully exhausted. This is like a drop set but without using weights.
You want a safe workout – with no equipment and no heavy weights to drop, dynamic tension exercises and workouts are very safe. Pulled muscles and strained joints are very unlikely.
You want to warm-up before your regular workout – use dynamic tension to prepare the muscles you are about to train. You’ll increase temperature and blood flow, and also fire up your nervous system too. Even better, you can do dynamic tension exercises for your upper body while you are sat on an exercise bike, saving time in the process.
What are the drawbacks of dynamic tension?
With dynamic tension, the benefits far outweigh any drawbacks. That said, you should consider the following before trying dynamic tension for yourself.
Increased blood pressure – like isometrics, dynamic tension can cause an increase in blood pressure (1). When a muscle is contracted, blood flow in and out of the surrounding blood vessels is obstructed. This is not a problem in healthy individuals but could be problematic for people with clinical hypertension. If you have chronically high blood pressure, you should speak to your doctor before trying dynamic tension training.
Workouts are harder to quantify – when you bench press 220 pounds, you have an obvious unit of measure that you can use to quantify your workout, namely the weight and the number of times you lift it. You’ll have no idea of how hard you are working with dynamic tension, so you’ll just have to focus on contracting your muscles as hard as you can every time.
Overload is limited – if you want to get stronger, you need to lift heavy weights. Hafthor Bjornsson didn’t train to deadlift 501kg/1102.2 pounds with dynamic tension! Even the mighty Thor would have struggled to generate enough force to build that kind of strength without mountains of weight plates. If you want to get really strong, you need to lift weights. Period.
Dynamic tension workout
Here is a full-body dynamic tension workout to try. You should be familiar with the movements, so we won’t provide you with step-by-step instructions. Instead, just remember to tense your muscles as hard as you can as you do each one. If you are finding the workout too easy, it’s because you aren’t contracting your muscles hard enough.
Note also that while we’ve named the exercises, you are going to do those movements without weights or equipment. So, for bent-over rows, bend over and then imagine you are holding a heavy barbell in your hands. You’ll be using the same movement but without any training tools. Do the same for machine exercises, and sit or stand as you would normally.
Then let’s go!
|1||Leg extensions||2-4||6-12||45-60 seconds|
|3||Leg curls||2-4||6-12||45-60 seconds|
|4||Calf raises||2-4||6-12||45-60 seconds|
|5||Chest press||2-4||6-12||45-60 seconds|
|6||Bent over rows||2-4||6-12||45-60 seconds|
|7||Side raises||2-4||6-12||45-60 seconds|
|8||Lat pulldowns||2-4||6-12||45-60 seconds|
|9||Biceps towel curls||2-4||6-12||45-60 seconds|
|10||Triceps pushdowns||2-4||6-12||45-60 seconds|
|11||Cable crunches||2-4||6-12||45-60 seconds|
Dynamic tension – wrapping up
As useful as dynamic tension can be, we’re definitely NOT saying it’s time to quit lifting weights if you want to get bigger or stronger. In fact, it’s hard to imagine achieving either of these goals without pumping iron.
That’s said, training methods are like tools, and it’s always good to have more than just a hammer in your toolbox.
Use dynamic tension training to supplement and add variety to your more usual workouts. Enjoy its benefits without giving up the other methods that work for you. Like bodyweight training, suspension training, kettlebell training, free weights, and machines, dynamic tension has its uses. But that doesn’t mean it makes all those other methods redundant.
So, do as the great Bruce Lee said, and absorb what is useful and discard what is not. And remember, dynamic tension advocate Lee also lifted weights!
- The International Journal of Scientific Study:Isometric Exercise and its effect on blood pressure and heart rate https://www.ijss-sn.com/uploads/2/0/1/5/20153321/ijss_apr_oa03_-_2018.pdf
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Build Muscle and Strength with Dynamic Tension was originally published at LINK