High Rep Training Or Isometrics: Which One Is Better As You Get Older?

 With advances in science, nutrition and fitness training, it still boils down to how an individual adapts and maintain throughout their lives. High rep training can be very beneficial when it comes to being in top condition, hell I'll do up to 500 Step Ups in a workout and have written about it a time or two, also do 500 total reps in circuit workouts with the Dopa Band. To an extent, it has its perks and can do wonders. However, certain exercises are not meant to be done in high reps like one arm push-ups or hundreds of burpees, what's to be gained from that? Where's the long term benefit? 

The greasing the groove method of high rep training is a lot more beneficial than trying to hundreds of reps within a fixed time. Do pushups here and there throughout the day, pull-ups or whatever BASIC movement. Gives you time to rest and be fresh when you get to a new set. Herschel Walker was a big advocate for this and other athletes. Do what works for you. As you get older, you might need to do as high of reps or total reps. You're not going to see many people do hundreds of squats and pushups at 70 or 80, some can at that age and it's incredibly impressive but how necessary is it?

With Isometrics, it can benefit just about anybody. If you've never worked out a day in your life or are a seasoned vet, you can enjoy the benefits of Isometrics. Once you feel it, even at a small percentage, it can work your musculature like a charm and develop strong tendons and ligaments. There are different types of Isometrics but the Yin & Yang are Overcoming & Yielding Isometrics. Overcoming is doing a hold at a fixed point and you can't go any further. Going against something immoveable. Yielding is holding a position where you fight against gravity and keeping that position as best as possible (plank, horse stance, wall sit, L Sit etc.). Now there's a way to combine the two called Super or Hybrid Isometrics where you take a position where there's a stopping point but you're fighting to keep that position using a strap or a loop like putting a strap on your legs to squat up but you stop and hold that position while fighting gravity at the same time. 

Isometrics can be extremely adaptable and virtually done anywhere and depending on the intensity, it can be short or long with the type of goal you're going for. Isometrics can be used in a variety of ways to warm ups, cool downs, in between sets, working around injuries, strengthen an area of the body to even things out, a workout in and of itself or as a method to use for purely strength training and do activities the rest of the time. 

What method of training is better for you as you get older? In a nutshell, neither is better or worse than the other. It comes down to what benefits you the most and gives you the type of quality training that helps you live long and prosper (for you Trekkies). Both have their pros and cons but both can be used in different ways. They can be used on alternate days, used for recovery, used as supersets, do splits for certain muscle groups, whatever keeps you strong and going. We all follow different things and make changes but it doesn't mean we can't do what we love. Train to what helps you. I've done both in the same workout and on different days or done one exclusively for a period and changed it up. 

Keep training and make the most of what's possible and learn the basics. Have an amazingly awesome day. 

The O2 Trainer From Bas Rutten

 "Deep Breathing exercises alone can make many a weak man strong and many a sick man well."- Farmer Burns 1914-1937.

Having control over the breath is one of the most essential things you can do to have a better quality of life. Everybody breathes right? Cause if you don't, you die. It's that simple. We can go for weeks without food, days or so without water but can't go a few minutes without breathing. Training to control your breathing can make or break your performance not just in sports but in other areas of life too. In combat sports such as Catch Wrestling, BJJ, Boxing and others, you can tell a person at times by how much gas he has in the tank and if they start to wear down too early, they're done.

Having strong lungs and being in good condition has its merit in how you do in certain situations especially if you can overcome asthma. I'm always experimenting with different things and testing my abilities when it comes to training. When I was in BJJ, I was strong and worked with what I could but not understanding how to handle certain situations in sparring, I wasn't breathing properly and didn't know how to be calm and rely on my strength which bit me in the ass a time or two. Once I understood how to breathe in that particular environment, I improved and was able to keep up and go rounds with guys, even my coach noticed it. Wasn't easy and one day hope to get back on the mat.

I've been a fan of MMA for years and knew of guys like Dan Severn, Ken Shamrock, Tito Ortiz and Matt Hughes. One guy I would hear about from time to time was Bas Rutten "El Guapo" who was one of the best fighters of his time that specialized more in Kickboxing & some Submission Grappling. One of his claims to fame was being a former UFC Heavyweight Champ and working against some of the best in early MMA. Years after his career, he wanted to get something going to help others achieve great levels of fitness and worked on what is now the O2 Trainer. It's a breathing apparatus that supposedly mimics high altitude training and help with those who struggle with Asthma. 

I heard about it for a while but only got it just recently. Like I said, I'm always experimenting with certain things and wanted to give this a shot. It first came up when me and my wife were talking about how she can continue to lose weight and improve her cardio (she's already lost more than 60 pounds and has great cardio that continues to amaze me) so we did some research and the O2 Trainer popped up. I figured, if she wanted to try that, I'll give it a shot too to improve my own cardio and conditioning. For both of us, it was a little tricky to understand how it works but after a couple sessions, wasn't too bad. It comes with 14 different levels of the apparatus to create resistance for the inhale. Because of my strong lungs from years of doing Squats, Step Ups, Sprints and other things, I really got things going working with the #6 level. 

There are 3 exercises he shows to really work it and have you focus on more of the inhale along with training using the Diaphragm & Intercoastal Muscles. One of the exercises is lying down on the back and using the trainer from there breathing in lifting the stomach and breathing out pulling the stomach in. Normally this isn't that hard to do but with the trainer and inhaling with a bit of force, it's a different ball game. I like laying on the back since I get more out of it and feels comfortable. Still an ass kicker but it works well. The idea is to do about 4 minutes a day or do 30 Breaths and alternate the exercises on different days. If you're an athlete, you can do it twice a day which I just started doing only a few days ago. I would do a total of 300-400 Reps before moving onto the next level, the #5. After maybe 500 total reps with that I'll move on to the 4 but probably train with no more than the 3 after that. 

This for me is more of being able to not only maintain cardio but also keep good levels of energy for other things like hiking, swimming and just enjoying life. I start out with the trainer in the morning and do a second session later in the day or evening doing 30 reps each time. It can be quite a workout once you get into it. Experiment with it yourself and see what it does for you. Research it and then make a decision, if it's not for you, that's ok there are other things out there but I do encourage you to give this a chance. Whether you're in a sport or just want to have better lung power, it has a lot of benefits that even I am still finding out.  

Have an amazingly awesome day and breathe with power and vitality. 

Athletes And Everyday Folks With Dopamineo Bands

 The amount of info and equipment used for certain methods can be overwhelming and trying to find a good routine or type of workout to keep things in tact isn't always easy. Quite frankly, it's not meant to be easy. It doesn't however, need to be complicated. Some people think you need the gym as if it's the only option out there to get healthy and fit. Some even think that you need to train for X amount of time to get Y results. The truth is, you don't need a building to go do something unless that's a goal of yours or just want to utilize what can be beneficial to you.

Sometimes it makes my head want to explode with the crazy shit influencers these days try to "promote" and although some are very creative, many just don't fucking get it or want to make someone feel like if they don't do it their way, you might as well jump off a cliff. We have the same 24 hours like everybody else but we don't live the same lifestyle or utilize the time we need in order to be efficient. If you make time for the gym and have a consistent routine with that, that's awesome and want you to continue that but you don't need to tell people "If I can do this, so can you", that's not always how life works.

When it comes to Athletes, it's very specific because they train for purposes that aren't meant for everyday people nor are they on the same level. You're not going to see a high school or college football player train  the same way as a 60 year old man who hasn't trained in decades and is just getting back into it. You're not going to see a 50 year old that's jacked train the same way as a 21 year old Olympian. We all train according to what our bodies can do at the given time whether starting out or been around the block longer than John Cena has been in the WWE. The idea is to train with intent and getting the most out of what is useful and with the time we are able to use.

One of the perks of Dopamineo Bands is that they can be used either by Athletes or Everyday People who could use a boost to keep things in check. You can use just about anywhere, even the gym. You don't need to follow the same rules as many influencers try to put on you like "you need to do this for that" or "you have to work out for an hour or more that includes cardio and weights", you can learn exercises and routines that don't take up a ton of time and can get results. Athletes need to train in order to become better at their sport and formulate methods with or without a coach that ensures they're prepared for upcoming fights, games and practices. For others, it can be a leisurely thing where they can get something going and be able to tackle their day with vitality and energetic entities. It could also be for maintaining health and wellness while also keeping up with or developing better attributes to sustain quality of life. That's what the beauty of the Dopa Bands provides. 

These bands may have been inspired by wrestlers and other combat sports but they also bring something much more; an idea that you can have an incredible physique and great levels of fitness by training only minutes a day, you don't need an hour unless that's what you choose to do. Pick a few exercises and have at it. Hell most of my workouts with them aren't more than 20 minutes on average and always feel like I can take on the day. If I wanted to go longer, I have that option and that's the point, you have options. The bands are fun to use and have so many exercises to choose from it's crazy but you only need to do a few to get yourself going. The exercise library is expanding and the types of routines you can find or create on your own is another perk. The bands can be used in many ways from learning certain techniques without a partner to basic exercises you normally would use in a gym. Some use them everyday, some only a few times a week. You can use them as a stand alone, as a warm up, cool down or even in between sets with your regular routine. Many athletes use them to warm up to get themselves ready for the hard training ahead but also quite a number use them at the end of a practice to get extra conditioning in so they have an advantage over the competition.

I've written about using them for Circuit Training and/or HIIT Workouts because they're a favorite and get to move in all sorts or directions. Make them work for you and be sure to learn the techniques for the exercises cause there are right ways and wrong ways to do them. Another perk is being able to do them on your days off of your regular gym routine where they can be used as a recovery tool to keep muscles loose and stretched. They are unique and they pack a punch but they get the job done and turn into a fitness beast.  

Get more bang for your buck by using my Discount Code POWERANDMIGHT to get a cool percentage off your order. Let's get fit together and have a kick ass time with bands that even some of the very best Olympic Caliber athletes use. 

Comfort Zones And Expanding On Them

 Some people are so adamant against others or themselves being in the comfort zone when it comes to training. It has to be so hard that it makes you tough and resilient. Plus, the more difficult it is, the better off you'll be. Who the fuck really came up with that? 

Training is about discovery, the ability to find what works and expand on it. Sure some things are tough, but they become a bit easier with even the smallest of progressions. To me, once I get good at something, I want to make it better, not so difficult that I can't really do much. People throw comfort around like you're either lazy as hell or you're not willing to toughen it out. The truth is, when you become comfortable in this scenario, it doesn't mean you stay in that area. It's about expanding it and getting better. 

When I first got back into DDP Yoga, I couldn't even remotely get into positions that I can do now. I had to modify them (in some exercises still do) to where I can be comfortable to keep myself going. As I increased my flexibility, I expanded where my comfort level was in the positions I was doing. The workouts were still tough and are hard to do on some days but my comfort level to what my body can do increases as I progress little by little. 

Life can be a royal pain in the ass as is, it's not always going to sunshine and rainbows, everybody in most cases understands that but that doesn't mean that you try to be so tough that it makes you bitter and or give the right to put people down and call them names because they're not as tough or hard as you. Not saying you have to be a goodie two-shoes but it is important to have an attitude to what makes your life meaningful and what is comfortable while facing certain challenges.

When I workout, I can seem like some crazy nutjob doing all these things and making some things look easy but it's because I'm comfortable at being able to do those things and listening to my body. Do I go further into a routine at times, hell yes but it's because my body and my energy allow me to do that and I'm comfortable with it, it doesn't make me lazy or that I'm not allowing myself to go to my limits. 

You learn certain aspects of your capabilities when you progress. Once you get comfortable at a certain point, make an add on and get comfortable with that and keep using that momentum. Some things are tough to do like carrying a heavy rock or walking with a sandbag or sandbell held to your chest. It may seem uncomfortable because for one it isn't easy depending on the weight you use and the distance you do but you become comfortable with what you're able to do, next time go a little further and become comfortable with that distance and so on and so forth. Comfort is making things look easy when they're not, they're still tough but to you it's another day at the office. 

Have fun with what you do. Expand on your capabilities and progress little by little. Train with intent but don't be so gung ho that you're going to end up injured. I've been there and it isn't fun. Enhance your ability to be comfortable in what you do and expand it. It could make your quality of life that much more interesting. 

Train With What Your Body Will Allow

 Every now and then at times we push ourselves to get a workout in or get in a good training session. It feels good and our bodies do thank us but other times, it can be daunting and making a change or two isn't the end of the world. Since about late April, I've been doing DDP Yoga as you know and doing workout after workout every single day has helped me immensely getting my strength, cardio and flexibility back. After taking a couple days off from it this past week due to just needing a break, I found that doing it has been great but start doing it more like a few times a week and focus on other things.

I still love DDPY but it isn't going to kill me to not do it all the time plus some of those workouts do take some energy out of you. I don't mind spending 30 minutes to an hour doing that stuff but at the end of the day, I still want to do other stuff too and not make it my life. Putting energy into other things is good too. I've been going down to the lake lately here which is a mile and a half down the road. Sometimes I'll carry either my Thor Hammer or a kettlebell or the clubs down with me and make that my ruck day or something. Swinging the hammer by the water and looking at the mountains is just awesome. Swimming for a bit and chilling out listening to tunes and watching the world go by. I'll get a few looks here and there but I don't bother anybody and nobody bothers me. 

Training is not always about one thing, you do what your body can do and switching things up is never a bad thing. There are still things you love to do but it's important to not push yourselves so hard that it becomes a burnout. It does happen to the best of us. As great as DDPY has been to me, it's there when I need it but also want to keep doing things like Rucking, working the hammer, do my Dopamineo Workouts and be more in tuned to what makes me happy. Fitness in and of itself is great and it's essential to your quality of life but if it starts to feel like a chore and it stops being something you enjoy, it's time to rethink things. It's about finding that balance, life is already tough for most people so why do something with your workouts that's going to turn into something you hate? It's not worth it. 

Work and play with what your body will allow and enjoy the journey. It'll be tough at times but always utilize what is possible and switch things up every now and then to keep things fresh and consistent. Hell, ever since I learned the Propeller Exercise with the Dopa Band, it has become one of my favorite moves. It's a great exercise, do I do the band all the time? No but when I do it, I know what I'll get out of it. Another focus I've been at recently is working my neck and doing Joint Loosening work again to get things flowing to the areas that feel stiff especially in my knees and ankles. Wanting to thicken my neck a bit doing this routine I came up with that I learned a couple "new" moves and doing a isometric and dynamic move mix. This routine feels incredible and my neck has increased a bit in size because of it and it hits all the muscles while strengthening and stretching it. No, it doesn't involve bridges or resisting with my hands.

Do something everyday, if you only have a few minutes that's awesome, got some time on your hands, great but do something that will benefit you and make it worthwhile even when it can be tough. Those Dopa workouts can be nuts at times and mixing various DDPY workouts together are tough as hell but if it's something you can get enjoyment out of it and you look forward to it, that's what makes it worthwhile. If you need to backoff a bit and do something else, do it. Listen to your body and expand that comfort zone. I'll be writing more about the Comfort Zone thing in a later article and it's not what you think it is. 

Have an amazingly awesome day.