Internal training of strength

Nei Jia: the Qigong and Taijiquan Forum Taijiquan and the Internal Martial Arts
81

Don’t know if he’s a IMA but just someone’s experience

Lisa Zimmerman
NFLPLAYERS.COM
10/17/2003

Wide receiver Amani Toomer is now the New York Giants’ all-time leader in receiving yards, a record he reached earlier this season, in game two against the Dallas Cowboys. It is quite a feat considering the names that have come before him, including the great Frank Gifford whom he passed for the record. It is also quite an accomplishment considering that Toomer never thought he’d be with the team long enough to get near, let alone set, such a record.

After being drafted in the second round out of the University of Michigan in 1996, Toomer’s ensuing production was not what had been anticipated. In his rookie year he suffered a season-ending knee injury after playing in only seven games. He spent 1997 and 1998 mostly on punt return duty.

Then in 1999, things clicked into place and he not only became a full-time starter at wide receiver, but became the first Giants receiver in 11 years to gain more than 1,000 yards in a single season. He also set a Giants record for most receptions in a season with 79.

“After my third year, I didn’t think I was going to be here,” he admitted. "They had used a lot of draft picks for receivers. Every time you’re in a situation like that you have to evaluate your opportunities and make something out of those, and I didn’t. It was a lot of nights staying up thinking, what’s wrong? I realized my opportunities weren’t going to be as many, so I decided every time I got an opportunity I had to show what I could do.

“Before that it was like a mental block and I couldn’t get over that hump. Then after the third year I thought, I don’t feel comfortable here, I’m probably not going to be here next year, so I’m going to do the best I can so the next team that picks me up I’ll be ready. Instead, I played good here and they kept me on.”

[B]One of the things that helped him both mentally and physically was Kung Fu, which he first started studying in 1997. Initially he was daunted by the very different demands it placed on his body as compared to football. However, he quickly embraced those differences and has used them to his advantage.

“It augments (playing football) in some ways and in some ways it’s its own entity. The stances build up my legs. I had torn my ACL and my leg wasn’t coming back strong and I lost a lot of flexibility so that helped me. And as a wide receiver you’re getting press technique so you have to find a way to use your hands and your energy to ward off defenders.”

As far as the mental side, that part was a lot simpler.

“I just really enjoyed it and it was a positive atmosphere,” he said. “If you’re playing football, a lot of the time if you’re not playing up to the standard they think you should be at it’s not always a positive atmosphere. Kung Fu was positive and encouraging.” [/B]
The result? Well, in addition to establishing the aforementioned Giants receiving record, Toomer is now a black belt.

And, if you were wondering what happened to Toomer’s long dreadlocks, which he sported for years, well it turned out he was a sort of reverse Samson, the biblical figure who derived his strength from his long hair. For Toomer, it proved to be a health hazard.

“I had a big helmet and when I put it on it was OK. But then my hair would get wet,” he laughed, “and it would mat down a little bit. Then my helmet would get a little play in there and then I would get hit. I ended up with two concussions and I never had a concussion before.”

Now the hair is gone and he hasn’t had a concussion since. So, Giants’ fans can be confident; in more ways than one, Toomer has a good head on his shoulders.

82

Can someone put a clip of internal strength using weights or what the whole arguemnbet is about to show the differences are>?

Garry

83

From my angle the argument is some people think weight training interferes with the internal arts and the long term effects of weight training are detrimental to your health. Others (such as myself) think weight training compliments the internal arts, making them more effective and the long term effects of weight training are benificial to your health.

Also the people who agree with the 1st train of thought are wrong.
The people who agree with me are right. :wink: :smiley:

84

[QUOTE=TaiChiBob;709425]Greetings..

It occurs to me that we might benefit from people’s examples of “weight training”.. i weight train, but i don’t weight train for bulk or to have an impressive body.. i train to enhance my skills.. i use the Total Gym about 1/2 hour a day 5-6 days a week, i use a Pilates Ball another half-hour per day.. i have a set-up where i use old bicycle inner-tubes secured to a frame to provide resistance through most of my postures and transitions (most bicycle shops have bunches of old inner-tubes).. i lay on the floor and watch a half-hour of TV with a 25 lb. sand-bag resting on my abs and shift to obliques on alternating days.. one day a month, i try to carry the sand bag for 8 hours without setting it down.. i can lay it in my lap, rest it on my shoulders, balance it on my head, just don’t put it down.. it’s an enlightening exercise.. i push the heavy bag (100lbs), working on nuances of balance and minimium effort, out to 45° or more.. another enlightening effort.. one of my favorite exercises for tendon and ligament work is “flat-plate” exercises, where i use stove-burner covers and go through a series of twists and turns rotating my arms through a huge range of motions while balancing the plates on my palms and keeping the plates parallel to the ground (we do this in class, too).. with 25 lb sand bag balanced on my head, i do low single-whips 10 times each side and “side-to-sides” as much as my aging knees can bear.. three time a week, i spend about an hour with “pole-shaking” exercises.. i have an old 50 lb heavy-bag that i rest in the crooks of my arms like “pushing” while i shift my weight through differing transitions.. unless you figure how to utilize some internal energies, this doesn’t last very long.. then, a day or two of surfing/swimming keeps it loose.. many of these are done while watching the news or discovery channel, or some such entertainment.. before bedtime, i try to devote a half-hour to flute (shakuhachi) playing, as a breath meditation.. alternating between Nprmal Abdominal Breathing and Reverse Abdominal Breathing.. That’s about it for my personal physical training.. how about you guys? I still teach 3 days a week, train with different players in varying levels of pushing from the subtle and nuanced, to the robust and physical before or after class and a separate Monday session.. i spar/roll whenever the opportunity arises (once or twice a week)..

Perhaps, we might mis-understand each other when we say “weight training”.. i think of my regimen compared to someone pumping hundreds of pounds and still consider we are both “weight training”.. maybe sharing our perspectives we could move closer to a common ground.. we would be better served in trying to find an optimum that develops us to our highest potential rather than reject notions that we haven’t given a fair measure to understand or experience..

Be well..[/QUOTE]

Bob, your version of weight training sounds more like a “structural diagnostic” rather than an attempt to make your external muscles stronger. Adding weight to your routine can reveal where you are “stuck” or “holding on” with the outside and not letting things get “through.”

FP

85

Hi Dingo,

I myself believe the same thing as you, as long as the weight training is for functional strength and works the 3 planes (3 circle in YKM) as we call it. The weighted ball is like a medicine ball and works the core muscles and gives you strength, flexibilty, balance in the full range of movement which i believe weights work more 1 plane more so. I maybe wrong but from my studies and homework the ball training and medicine ball is one of the best tools for explosive internal power from external and internal. Add chi kung and pad workout and you have some flow and force happening!! Many systems use weights even if its the long pole shaking etc its still weight training combined with breathing just like normal weight training i think not much difference apart functional movement and application of what you train for.

That being said just normal weight training for strength is good for bone and muscle also long as its done right its a very important means to longevity especially when one gets old.

regards
Garry:)

86

[QUOTE=Fu-Pow;709626]Bob, your version of weight training sounds more like a “structural diagnostic” rather than an attempt to make your external muscles stronger. Adding weight to your routine can reveal where you are “stuck” or “holding on” with the outside and not letting things get “through.”

FP[/QUOTE]

Ring training is good for pointing this out as well. Staying relaxed is essential while performing the movements:)

87

Im not sure but i think i read an article about the shaolin rings that if used with punching hard with force it can have damage of the connective tissue, dont quote me on that though but the weight and force traveling then snapping the arm may not be that good unless you are doing tension sets with the rings and slow movements?

Garry

88

[QUOTE=spiralstair;709461]Next make circles in the air with the weight in front of your abdomen.[/QUOTE]The circles are parallel to the body? If I was looking straight at you, I would see you trace an “O” around your abdomen?

You’re not making a circle away from and then towards your abdomen, kind of like a rowing action?

89

Hi Fu Pow,

Yes, professional and elite athletes use identical principles to those practiced in IMA. They do not call them by the same names of course. IMA principles are universal principles. They are not unique to IMA and neither were they originated by IMA. Professional and elite athletes practice relaxed, slow movements to rehearse muscle memory, enhance their proprioceptic sense, and identify flaws in form. They visualize their movements during relaxed meditative states as well as prior to their events. They also work on performing their skills at full speed while focusing on developing a relaxed intent. That is what “being in the zone” means, to have a unified body and mind in the midst of chaotic surroundings and intense pressure situations. Athletes have been using these techniques for at least the last 40-50 years now. Hmmmmm, I wonder it IMA practice any of these techniques??? I THINK SO!!! Any person who has taken the time to research elite training programs would have discovered these training protocols are actively practiced.

Are you implying that these protocols only have merit when practiced within an IMA program? If so you are once again incorrect. These techniques, primarily the mental ones which are truly the inner or internal training, precede the known IMA. These principles were practiced at least as far back as 400 B.C. A Taoist treatise called Nei-Yeh, Inward Training (literally nei= inward, yei= work) which precedes the Tao Te Ching, lists many of these techniques and encourages the practice of proper eating, drinking and physical movement, but primarily proper cultivation of the inner mind. However, these internal techniques are not unique to China. They are part of traditions from nearly every culture. Don’t take my word for it though and don’t bother doing any research either. I know your Tai Chi master has all the answers.

In the circumstance you have mentioned it was unnecessary to be clearer in my comments. I stated what I meant and what I meant is what I said. If you did not understand my meaning then either please ask what I mean or use a dictionary. I have found them to be very useful when I do not understand a word. I used one 4 times yesterday!

I stated:

I have suffered horrendous injuries; none of them secondary to external MA.

The word “secondary” can mean: “as a result of”. So using different terms the sentence says, I have suffered horrendous injuries; none of them AS A RESULT OF practicing external MA.

I do not need to go into greater detail to demonstrate how I recovered from my injuries more swiftly because of my strength and flexibility. The evidence is found in the MOUNTAIN of scientific evidence regarding this topic that I have repeatedly mentioned and that you prefer to ignore. Strength and flexibility are well-known factors in reducing the severity of injuries due to strengthened body integrity and increased elasticity of the joints and muscles. A flexible muscle/tendon/joint will stretch further before it becomes injured thus reducing the opportunity for injury to occur and decreasing the overall damage in the event injury does occur. Increased muscle tone secondary (as a result of) to strength training reduces the severity of damage due to resistance to stresses that would cause damage. For example: if you had to lift 100# and I had to lift 100# I am less likely to suffer injury since I am conditioned to lift such a weight. If the weight was so great that it caused injury I would suffer less injury due to my conditioned ability to lift greater weight than you. The increased blood flow to muscles that occurs as a result of weight training will reduce the time for recovery from injury. There are other factors involved I will not take the time to mention. However, I will point out that if one were to engage in a REAL and serious altercation, receiving strikes and kicks, my ability to receive and tolerate such abuse would far exceed yours. I would suffer less injury and the injuries I did receive would cause much less damage.

Don’t try to worm out of this comparison by using your powerful Chi, listening skills or the agility you developed by practicing slow movements. A REAL fight is dirty and to the death. Not these little school yard duels or bar fights most people mean when they say a REAL fight. A REAL fight involved head bashing, clubbing, stabbing and the most dangerous weapon, SUPRISE. When your Chi protects your skull from fracturing when being hit from behind by a baseball bat, then you will have something to talk about!

Returning to healing from injuries:

These are not my opinions, they are well established FACTS well known by those educated in such matters and easily learned about by anyone who is willing to do a bit of research. Which we know is NOT you! Here is a good idea: how about going to talk to a physical therapist. Don’t take my word for it. Ask a person whose job it is to treat injuries. I know what you will learn because I have worked as the exercise trainer at a large physical therapy facility.

I have not trained world class athletes, but I have trained WITH national class athletes. Two of which were my best friend and his father, both national class athletes. I was a state class athlete myself. I have worked with physical therapists, trainers of professional football teams, helped my friend with his Master’s thesis in exercise physiology, and I worked with and have known Chuck Liddel’s trainer for about 10 years.

My point is there are no professional or elite athletes that train strictly according to your espoused methodology while thousands, if not millions, of these individuals have trained according to the method I have espoused. Professional and elite athletes have one primary goal in mind, TO WIN!!! They will do whatever it takes to WIN!!! If the methodology you espouse worked it would be used. SOME of the principles of Internal training ARE used BECAUSE they DO work. They are not used as a replacement for the well established methods. They are used as an adjunct.

When thousands of athletes have trained according to your method and more of them win than those who have trained using the well established and scientifically determined protocols then perhaps maybe you might say something worth listening too. Until then all you are is an ill informed individual adhering to incorrect, tired, old and outdated IMA platitudes.

It would also be of some benefit to research a bit more into the history of some of the IMA. Not all of the training protocols involved ONLY the slow dance-like movements used in today’s Tai Chi. There have been many EMA protocols used in IMA training in the past. Some are still used today.

90

Fu Pow continued,

Dude, your whole argument is one big appeal to authority. WTF do you know? Why should anyone listen to you or the so called experts?

I know first hand that what you are saying is totally bunk. I don’t have to go on pubmed and look up articles to support my opinion. I have experienced “internal strength” with my own senses. There’s a scientific explanation there, no doubt, but you don’t have it and neither do the so called physiology experts.

Why should I listen to you over my Taiji teacher who has massive internal skill and can readily demonstrate and who has never lifted a weight in his life?

Think about Taiji for a second, the whole principle is not to use raw force against force…what is weight lifting? Using raw force against the force of gravity to make your muscles hypertrophy. Taiji can be extremely hard or extremely soft but you have to learn to relax first and not fight force with muscle, it has to be a whole body affair…you become hard through extreme softness. Its a totally different way of moving.

IMO you are doing a huge disservice to beginners by stating that weight training is an acceptable adjunct to IMA training. Until you can separate “internal strength” from “external strength” then it is going to cause a lot of confusion.

It is obvious to me that you have zero understanding of internal principles.

Stick with your weights and external MAs and you’ll do fine but don’t confused the two.

Wow!! Quite a diatribe!! Why should anyone listen to the experts? Hmmm that is a good question! I wish I could come up with a good response to that one! Boy, I really thought I was making a good argument for my position until you hit me with that zinger! I just don’t think I can come up with a good argument for that one! I am just too dumbfounded by how foolish that statement is!!

The question here is, “How do you reason with the unreasonable?” The answer is. “You can’t!! You are unreasonable and it is impossible to reason with you. But then that is not my purpose here. It is to protect the innocent and unknowing from your ridiculous comments.

Let me see here.

1) I am only appealing to authority.

If MOUNTAINS of scientific evidence is appealing to authority, that is, the authority of the scientific method, then I guess you are correct for once. Science has only given humans, better food, better living conditions, better medicines and medical care, longer and better quality of life, air travel, long distance communication via a little box you hold in your hand or a bigger box you have on your desk or in your lap, hmmmm and I think a lot of other things too. Are you suggesting that exercise physiology is the ONE area where the scientific method does not work? Gosh I should have listened to that little nobody on the internet and ignored the MOUNTAINS scientific evidence. I have seen the light!!!

You have what is called “Willful Ignorance”. That is someone who simply does not want to be bothered with facts. They believe what they want to believe because it makes them feel good and don’t want deal with reality.

I tell you what have your Tai Chi master engage in a few MMA events or better yet, a few prison fights. When he wins them all hands down with his MASSIVE Chi power, he will convince the world that his method is the very best. That is how these things are determined. Not by making empty claims and demonstrating simple tricks to the unknowing and gullible masses under controlled circumstances. These tricks can be awe inspiring until their secret is understood. Effectiveness is demonstrated in the real world, not in a Tai Chi class. Feel free to live in your fantasy world, but don’t encourage the innocent to join you! You may come to regret the Karmic debt.

91

CFT,
Both are good, done in each direction. Also then the circle around the whole abdomen including around your back. Basically you are mimicing the main internal rotations of the tan tien, externally. Because of your instabile position on the ball your abdomen musculature will ‘mirror’ your movement. Then you get off the ball and repeat just the internal abdomen movement without any weights or arm motion in one of your ‘standing’ postures.
Good luck.

92

No, Scott. Don’t tell me…You mean this master is not for real?:eek:

http://www.youtube.com/watch?v=DGoOG1I_i7c

93

WHAAAAAAAAAAAA! That’s unfair!!!:smiley:

No really, you don’t have to search YouTube for ridiculous manifestations of external training… just go to any fitness club/gym in the world, and watch the majority of ‘practitioners’ doing their weight training equally under the delusion that it’s ‘real’.
Yeah man, it’s real alright. Really bad for your health and your longevity. Of couse they’re not wearing silk PJs…:smiley:

94

Scott-

Your the one that said “chi”, not me. I never brought it up. That’s called setting up a straw man so that you can knock it down. When people can’t argue effectively against IMA they point to the most bizarre exponents of it who claim SUPERNATURAL abilities. No one has claimed that here, certainly not me, I am one of the most skeptical of people, antireligious if anything.

The truth is that you don’t really have anymore of leg to stand on than I do. We’re both arguing from OPINION based on our own experience.

There’s two big obstacles that I see in people understanding and acceptance of IMA as unique and legitimate:

  1. The initial explanation of HOW they work relies on outdated, pseudo-scientific paradigms.

  2. 99% of people have not encountered people that have true understanding of IMA priniciples and can demonstrate them.

As far as #1 goes I see a lot of parallels with Chinese medicine. Initially, western science-based allopathic medicine rejected Chinese medicine as non-scientific hocus pocus. However, eventually some wise doctors saw that some of the treatments were very effective, equal to or more so than there western counterparts. However, did they totally abandon western scientific thinking? No, they still operated within that western scientific paradigm and began to unravel the effective from the non-effective. Today Chinese medical treatments, the ones that have proven efficacy are widely accepted and growing in acceptance. Some treatment has been ruled out as bunk. Its the same with IMAs. There’s a lot of metaphysical hocus pocus associated with it (mostly perpetuated by those with little skill)but the core of how it works can be explained within a scientific paradigm…its just no one has been inclined to do that.

Which leads me to point #2…

IMA isn’t even on the radar of sports physiologists. How many people who do martial arts have encountered a high level IMA practitioner let alone the small percentage of the population that makes up elite athletic trainers and sports physiologists? The scientific studies on Taiji mostly have to do with epidemiology like “Less hip breaks in Seniors who do Taiji.” The conception that most martial artists have of IMA is “kung fu done slowly.” Like some kind of meditative dance or something. The ones that claim to do “combat IMA” tend to be ones that utilize the Taiji movements but don’t do them with the correct body mechanics rendering them much less effective then they would be with the original correct body mechanics. Those are the same ones that say “lifting weights for IMA” is the way to go. That’s because lifting weights does make their “IMA” better because their using raw strength to power their techniques. Then they say, hey look there’s no difference between IMA and western strength training, when indeed there is.

So that’s the impass Scott. To have a “rational” discussion people need to be willing to let go of the argument that because the explanation of how IMA worked was initially described using mystical sounding terminology that it some how renders them ineffective.

And secondly, people need to get “in touch”, literally, with people that really understand and can readily demonstrate IMA principles in action and how it differs from the western conception of how the body works.

Until those things happen this impass will continue to exist…and people will go for the more “scientific sounding” training.

95

Hi Dingo983,

You were supposed to say: “The chi ball is in Fu Pow’s court now!!” :wink: :smiley:

I’m on a landline connection now so I will have to watch your clip later.

Hi TaiChiBob,

Nice workout! I like it!

My training program varies constantly, it usually changes every 4-8 weeks. It is determined primarily by my work and family responsibilities. I may stay with a program for 6 months though as well. At the moment I lift weights 3 days a week for 30-45 mins. I am about to increase that to 6 days a week for 30-45 mins. My workout will be:

Day One: 2 chest exercises and 2-3 back exercises, 2 pull-up exercises and one rowing exercise, and one anterior deltoid exercise, usually dumbbell presses.

Day Two: step ups high and low versions, deadlifts either traditional or stiff-legged deadlifts. Sometimes I add hack squats with a bar or dumbbells, and calves. When I have my machine set up I will also perform leg curls exercises.

Day Three: standing rows, and shrugs, sometimes I add dumbbell laterals, bar dips and incline dumbbell curls. Sometimes I add a second curl exercise or hammer curls and a superset of lying triceps extensions to close grip bench press followed by pullovers each one right after the other before resting.

I use a progressive program, meaning the weights progress from lighter at the beginning of a cycle to heavier and the end. I stick to 3 sets of 10 repetitions work sets with 2 sets of warm up per exercise. One minute between exercises and alternating exercises. So for example: I will do one set of pull-ups rest a minute, one set of bench then rest a minute then back to the pull-ups etc. 4 exercises takes 30 mins.

I perform stretching/yoga 2-5 days a week 1-1 ½ hrs. depending upon how much time I have.

I train boxing, aikido, push hands, ju jitsu, and grappling with my son 1-3 days a week.

3-5 days a week I perform a specialized form called Ba Chuan, 8 Fists. This is not the original name. The original name I learned over 25 years ago and I have determined it was not the original name. I do not know the original name. I have never found anyone who has heard of it. I gave it the present name myself. It is an exercise that contains 8 sections and each section has 8 sections. It involves moving down the floor 4 steps usually using a front kick to initiate the movement followed by a strike or combination of strikes. The strikes may be open hand, closed fist or elbows. Each section of the 8 smaller sections involves 8 different types of strikes. The strikes in order are as follows, horizontal fist, vertical fist, uppercut, roundhouse, back fist, overhead strike, hanging fist, and chop or hammer fist. Each strike is performed for the four steps forward then a set of change over strikes is used to reverse direction and the next strike is performed for 4 steps. This continues until all 8 strikes are performed. That is the end of the first set. The basic sets are as follows.

Set 1: single strikes
Set 2: two strikes alternating hands
Set 3: three strikes alternating hands
Set 4: two strikes with the same hand
Set 5: simultaneous strikes with both hands at the same time
Set 6: strike with the lead hand, parry with the rear hand followed by another strike with the lead
Set 7: elbows
Set 8: open hand strikes

One complete exercise involves 248 kicks and over 500 strikes. I perform this exercise twice. The first set of 8 Fists is performed according the traditional pattern. The second set of 8 Fists I perform as I choose at the moment. I may perform all 8 sets openhanded, or all with elbows or I may perform various punching combinations similar to boxing combinations, etc. Sometimes I use roundhouse kicks instead of front kicks. When the exercise is performed twice there are 500 kicks and over 1,000 strikes thrown. It takes me from 12-16 mins per complete set of 8 Fist depending upon how fast I chose to move. This is a skill and aerobic exercise combination.

In addition I perform 3-10 sets boxing rounds shadow boxing or on the bag and from 120-360 of about 6 other types of kicks depending upon the time available and my condition at the moment. On occasion I train with weapons, but I have not had the time for awhile. The weapons I use are the short staff (my personal favorite), bokken (wooden samurai sword) and a wooden jian.

I also use a Concept II rowing machine when I feel like using another aerobic activity.

96

Hi Fu Pow,

As usual you have missed the point by not paying attention or reinterpreting the conversation according to your own prejudices. The comments about Chi are meant as a dig towards your foolish devotion to your Tai Chi Master’s opinion as opposed to SCIENTIFIC FACT!!! You brought up his great wisdom. I am merely ridiculing you for believing his tripe over established and proven FACTS!!

You cannot prove that thousands of years of training protocols are meaningless because someone discovered or demonstrated the effectiveness of internal protocols. I have already stated the internal protocols are used by elite athletes.

I have already stated I respect IMA and practice many of the principles (since they are not the sole possession of IMA). I have repeatedly stated I am responding to your repeated misinformation regarding weight training and your foolish refusal to accept established scientific findings.

Believe what you want! I don’t care! What I am saying is do not spout off falsehoods about topics you are ill-informed about. Weight training is NOT detrimental to anyone if performed according to proper technique and protocols. It enhances performance and improves health and well being when used properly. It helps to reduce the chance of injury and increases the recovery from injury. It DOES NOT shorten life or reduce martial effectiveness. When practiced properly it lengthens life and increases martial effectiveness. Informed weight trainers DO NOT think that working on the parts will MAGICALLY improve the whole. Weight training does not give someone a pretty exterior while internally they have a mass of diseased or dysfunctional organs. Weight training is part of a well rounded training program. You are the one who repeatedly and ignorantly states these FACTS are false.

This constant refusal or yours to accept simple basic FACTS that have been repeatedly demonstrated for thousands of years and whose evidence is easily discovered invites ridicule. The only reason I continue to entertain this discussion with someone of your clearly limited understanding is to counter your misinformation and as a form of training for myself.

I am not trying to change your opinion. You will enjoy the fruits of your foolishness. It is your choice and I respect your right to behave foolishly. However, others may need to read a counter to your foolishness lest they think it has any real merit.

97

Oh yeah!

I forgot abs! Hanging legs raises 3 sets. Legs straight and raised all the way up to the bar, 15-20 eeps. Then 3 sets of decline sittups. About 45* decline. Sets of 15-30 reps 3 days a week.

98

Jeeze Scott, careful with the hanging leg raises, man. You can give yourself a SERIOUS hernia doing them all the way up to the bar on a day your ‘chi’ is low.
Then afterwards it’s not just your chi that’s low…:eek:

99

Greetings..

Hi Scott: LOL, i’m just an old guy gettin’ by.. but, thanks.. your regimen would devour me.. i’m just tryin’ play smart and avoid past mistakes, still nursing old battle scars..

Keep the faith, and.. Be well..

100

“2) 99% of people have not encountered people that have true understanding of IMA priniciples and can demonstrate them.”[quote]

Just curious. Do you consider yourself the 1% who has encountered these people or one of the people who can understand and demonstrate IMA principles?