VIDEO: Certified He-Man Episode 1 - DSR Pre-Exhaustion

[JoeJustice]

Ladies and gentlemen, friends and neighbors are you in for a treat! Behold the first in a new series of training videos brought to you in Justice-O-Vision! You folks have the great honor of being able to tell your children and grand children that you were there when it all started, long before it was sweeping the nation. Behold, the first episode of:

Joe Justice: Certified He-Man!
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Now that you've watched (you have watched it haven't you?) discuss!!

-Joe

[John Peterson]

Absolutely AWESOME JOE! You are a natural teacher. First rate in every sense of the word.


---John Peterson

[Andy62]

Brilliant!

[powerman]

Very cool, Joe. Nice editing, and you do come across as a natural teacher.

[b38]

Joe,

What a performance! There is a phrase, "to delight while instructing." That applies you you my friend. Great concept and execution.

All the Best!

B38

[Greg Newton]

That was so cool! You out-did yourself on this one. Humor, instruction, and quality information; that was a great video and promotional tool for Transformetrics. I was wondering what you were up this past few days!

[GB]

Joe,

That was great, thanks. I really like your gym. I see you have a ladder there. Ladders make great single leg hamstring stretch exercisers. Start on a low rung and slowly work your way up to higher rungs.

Waiting for the next installment.

GB

[JoeJustice]

First rate in every sense of the word.

Heeeeyyyy... that's two words!! :tongue:

Gary, my swinging chin-up bar is MUCH tougher than a stable one. Wonder if it's a similar effect as the the Power T's?

Thanks everyone, really glad you enjoy. Feel free to spread it around, the direct link is: http://www.youtube.com/watch?v=UskWM2rmirc

Incidentally, how come no one has commented on my RAVISHING good looks?! :desire:

-Joe

P.S. How long until Tom complains about my shirt?

[Aaron Hoot]

Joe my dear friend, it took us 45 minutes to download your video because of our slow internet right now. When the kids heard that it was Joe Justice they had to watch it because of all that they have heard from me about you. The video is top notch and well worth the wait! As far as your ravishing good looks, if I was about 15 years younger and a woman I would probably go for you! As it is, I am a grumpy old man who has lost your contest and I only find you slightly cute! But you are still cute.


Your friend,

Aaron

[JoeJustice]

Wow! Aaron, 45 minutes? I want you to know that I really appreciate that! And I'm even more glad you felt it was worth the wait! Man, if you would have said, "We waited 45 minutes and, brother, it just wasn't worth it!" That would have been a tough pill to swallow! :rotfl:

-Joe

[dynogoalie30]

Joe, that was great, you explain everything great. I have a question, what would you suggest for the thighs? maybe that is coming in a future episode. you make great videos, keep bringing them on, great stuff.

[tom]

Cool video. What's the reasoning behind doing the DSRs to finish, and not more of the exercises themselves. They'll finish ya quicker. Well, they finish me quicker.

I do like DSRs when not in a position to do the cals. I do them a little differently, though, I think - I don't have the rural access anymore and can't pit one lamb against the other lamb anymore.

Tom

[gs300tx]

Joe..that was awesome man! Keep up the good work!!

[kenpopaul]

Excellent Video Joe!! Looking Good Man

[JoeJustice]

Joe, that was great, you explain everything great. I have a question, what would you suggest for the thighs? maybe that is coming in a future episode. you make great videos, keep bringing them on, great stuff.

I've found legs very hard to work with DSR and DVR exercises. They're much, much stronger than any upper body muscles, so you can't use the upper body as resistance and they have limited mobility, particularly if you aren't flexible, so it's hard to work them against themselves.

Gtlaau's suggestions are right in line with what mine would be. Focus on isometrics rather than DSR and DVRs on the legs. In addition to the wall squats, use the Isometric Power Belt to do squats and deadlifts. For calisthenic pairing, use bodyweight squats and lunges. Squats will work more on your quads while lunges work your glues and hamstring more. Also do Atlas Full Range Sit-Ups, that is keeping your legs flat on the ground while doing a sit-up, the isometric hold required to keep you legs down will help balance your quads and hamstrings.

-Joe

[JoeJustice]

Cool video. What's the reasoning behind doing the DSRs to finish, and not more of the exercises themselves. They'll finish ya quicker. Well, they finish me quicker.


Several reasons, all involving bodybuilding rather than conditioning...

Compound movements (calisthenics) are going to be limited by the strongest muscle in the group. If your back is strong and your biceps are weak, then weak biceps are limiting your gains in chin-ups. Giving your biceps a little extra TLC can be extremely valuable.

At some point calisthenics become a test of muscular endurance and your cardiovascular system. Endurance exercises work primarily the Type I muscle fibers, while the kind of high tension exercises of DSRs and isometrics work the Type II. Type IIs are mostly responsible for raw power and hypertrophy.

Being "finished" may mean you're out of oxygen or glycogen, but it doesn't mean that all your muscle fibers have been thoroughly exhausted.

In my pre-exhaustion routine here, while the calisthenics pair with the DSRs do tax your Type Is and the follow-up DSRs tax your Type II, the real goal is to empower you to fully understand just how to utilize your own body as resistance rather than relying on an outside force. Many people have a hard time with that concept and that's very understandable. I think using pre-exhaustion and really feeling that deep contraction without weights for the first time will help people understand.

-Joe

[April]

Great video. My 3 younger boys watched it with me. They are inspired. When I asked if they are ready to start, one said he is waiting until winter to start. As my oldest son says: "If this is the Holy Land, why is it hot as Hell?"

Is that your back yard? Pretty nice place to exercise.

[DT man]

Outstanding info, Joe!. You have taken Transformetrics to a new level by demonstrativly showing an enhanced version of DSR. Your improvements will be a welcome addition which takes PYTP and Powerflex methods to the next level. Thanks again, I'll use this video as a guide to improve my DSR work.

[tom]

how to utilize your own body as resistance rather than relying on an outside force. Many people have a hard time with that concept and that's very understandable. I think using pre-exhaustion and really feeling that deep contraction without weights for the first time will help people understand.

That makes sense. Good job.

Tom

[dynogoalie30]

gtlaau and joe thank you for the suggestion, I am going to use your suggestions, thanks again.

[Big Bear]

i like this a lot Joe-very good-love the humor!

peace,
jason

[Bookman]

Joe, that was an excellent video. I hope you will make more. Found it to be very informative.

[Nathan]

Hey Joe,

Great video and awesome advice! I will have to try your workout tomorrow and I'll let you know what happens! God bless and All the best.

---Nathan

[JoeJustice]

Hey guys,

I'd love to hear any feedback from anyone who tries this workout. Lemme know what you think!

-Joe

[Nathan]

Joe,

Well, Like I said I would I tried your workout and I have to say I am soooo sore today it isn't even funny. That was one intense workout my friend and I look forward to doing it again tomorrow. Thanks for posting it!

---Nate

[gruntbrain]

As Joe demonstrated, DSRs can be enhanced with the use of a Power Belt or an equivalent; the leverage gained by using a gizmo ramps up DSRs

Try working a single leg press against the pulling of both arms that are aided by a PB

[KK Hoot]

Hey Mr. Joe,

I didn't get a chance to watch your video with the family the other night. Dad was right. It took me well over 45 minutes to load. I thought that it was a great video! I am going to try it even though I already do some of the workout. I do a lot of the pushups but would really like to improve my pullups and chinups.

I enjoyed it, thanks!

Caleb

[JoeJustice]

Caleb,

Thank you very much! I'm glad you enjoyed it and learned a few things :) They'll be more coming, so stay tuned.

If you're looking to increase your pull-ups, don't do them slow, the way I demonstrated in this video, do them more ballistic. Now when I say "ballistic" I don't mean jerky, I mean quickly but still in good control. John shows very good example of what I'm talking about in his pull-up video:

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Notice he moves quickly and fluidly with a similar range of motion with each rep and he's not the slightest bit jerky. This type of pull-up training will help you add reps better than the slower pull-ups I demonstrated. But you can still do the DSRs in between sets to yield some great strength gains.

-Joe