PawtJ' Mllrll'

gIJUge'IJ' --f+.-Amfl ,""suring dtJI'y fir· neng e ,inlJ

tr criol) ropes

ch,am,,· pI~red st« 1 rub4 witb re-

illllsUlIll1d "eneD

Wodd wid. Pl'ltm" & Regi~I"td mId ma,lI

X5

The Individual parts of the Bullworker are manufactured from

igh-quallty weer-resistant matertals, Each pan is carefully inspected. fined and assembled by hand. High grade steel and thermoplastic synthetics are the only materials employed. The built-in compressive steel springs are permanently set and wilT never slacken. Insula,tion of the moving pans aSSures low noise level operation. The Bullworker X5 is only about 3 feet (90 em) long and weighs

just 3 pounds ~ 1.3 kilos) so it is easily portable. Each Bullworker is tested for perfect functioning betore it Is released for shipment.

POWER METER

The bulll.ln POWBI Meier measures pracl58ly nd 1I1.llomalically VQUf ncr 858 in !t'8rtgrh. '" you ~);er~1 a. To dell!!-

minI! your p'Ogr liS. simply C1h«k thll readinG aualnlld aher

.,ch e erciM ega.lnsl your performaoce 0 the day before.

'We,., rvP.! 1M flO"l 10 make from Ul'l'tt!! (0 lime """ aM"" •• In !hi> Bul~.r 6 fe l~ttd In 'hi, _ • I'. II."", d M4;I!'$ ry m Im~1! III

ppda ,~n~ and runc.1 ~OI"lll.I1'D

Prlf~l'Ilt,

Over the past d cade Bullworker has established a world-wide raputation as a lest easy and effectIve home fitness trainer. More than five million Bullworkars hav air ady been sold. over a million in the United States alone.

The Bullworker Fitness Training program has been translated Into dozens ot languages and enthuslastiea lIy recommended by fitness sxoerts. champion a hleles coaches and fitnessconscious men the world around.

From the realization of the first prototype, inventor Gart F. Kalas'l has constantly endeavored 10 Improv the Bullworker In effielan cy, durability and appearance. He has now engineered a major break through In fitness training techniques he full range BuJlworker X5. Thanks to a combination of double traction ropes. telescopmg handles and cylindrical grips. the contraction range 0 the new Bullworker has b en expanded by 50% and the range or eKlension more than doubled. These improvements enable you to exercise more efficiently. add variety to your daily [raining program and benefit from a fitness workout tailor-mad to your specific needs

Requ ring no more time or effort. the new full-range Bullworker X5 assures better fitness results than ever before.

This book te lis you how.

8UllWORK£R u a R~i t r d Trlrl m Iii

uurange

To obtain optimum results in Increasing muscular strength. mobility and size, your muscles must be exercised over their full range of movement Some muscles move over a wide range (shoulder forearms); for other muscles the rBng is in term ,dialS (abdominals. biceps) to short (chest inner thighs). Some muscles respond b tter to contraction exercise (shortening the muscles). ornars to elrtenslon exercise {lengthening the muscles], Many muscle benefit from a combination of both types of training

The new full-range Bultwork r X5 covers the complete range of firn ss exercrse from large. sweeping extension movements to tight-in contractions. Its patented combination at double If cuon ropes telescoping handles and evllndrtcal grips enables you to per form in-depth training in five different movement ranges. shows you how to concentrate your efforts whera they will do Ihe mos: good

inner fange contrecttons

from 151,,4 to 0 (39 to 0 em). using rhe cylindric,,1 grips

-

-

-

-

outer-range contractions

from 37 to 20 (94 to 5' cml. using the telescoping Ilendles

2

I =: 18nge extension up to 31 '(eDcm),

holding 4 (rBCrlon ropes

middle·range extensions

up (043' (110 em), holding three tr8ction ropes

(ull-r8nge extensions up to 55" (140 em), holding two traction

J

e I ness story

Getting i,nto fi.mess is exciting business and the rewards come fast. After about 4-5 workouts (see the 6-exercise introductory tra,ining program described on page 18). most men experience an exhila.ra\lng ssnsadon of renewed fitness that is a real turn-on: muscles springing back 10 1IIe, a powerful charge 01 ,energy coursIng through your veins making you feel stronger, dynamic. raring to go, 100% alive again,

The explanation is simple: even after years of neglect, the muscles of your body retain their ability 10 react positively and rapidly 10 exercise.

Within two or three weeks. many 8ullworker customers begin nOlicinglhe firSI lrnprovamarrts In thelr body: an inch or two more muscle on arms, shoulders and chest, an inch or two less fl.ab around Ihe middle.

Thai is only the firSI chapeer of the fllness story.

After aboul three weeks of no sweat, no strain Bullworker training. you will find yourself performing with ease the full daily Iltness program: 26 exercises which consthure a comp!ete fitness workout for all the major muscle groups of your body,

That's when Ihe training starts paying, truly impressive. long term dividends. 'Finish out the month (one more week of dally fitness training), then check your progress and set the additional goals you wan! to achieve:

Advanced fitness training. lr's like compound interest. You pyramid your fitness gains into all kinds of extra dividend.s: increased endurance, more stamina. better coordination, greeter agili.ty. Many Bullworker usersare rea.dy to tackle the edvanced fitness training program descf'ibad on pa.ge 26-gel into tscrentcs and coordinated muscle group exercise-before the first month 01 training Is out.

Intensivetreining. Out to Ira in your body to peak performance levels, make a breakthrough in whlJ;\ever sport you're into, develop a lithe, muscular physique thai exudes power and athletic g,race7 The program for you is described on page 56.

4

Specialized training. Some pert of your body that needs building up or trimming down? One shoulder that's a liule lower than the other? Legs that look skinny in comparison to your torso? Discomfort in your lower back after a big night? Chest expansion limited to 2 or 3 Inche's? A lack of muscle definition in your thighs. abdomlnals. pectorals? Neck and shoulders that tend to slouch forward when you sit for long periods- an occasional stiff neck? See Ihe training recommended on page 58.

Maintenance training. Among the many advantages 01 Bulfworker fitness training, the ease 01 maintenance training is perhaps foremosL With most sports and fitness training programs. once you start cutting back. on the workouts your performance falls off repldly, muscle lone degenerates, and before you know It you're back to zero. With Bullworker, on the corurarv, one single workout per week enables you to maintain your gains indefinitely, See page 55.

Each of these training programs is designed to let you progress at your own personal pace. If you want to step-up the training rhythm or slow it down. the program tells you how.

5

hat fitness is all about

FI!ness means essentially using your body the way Nature intended. The name of the game is movement.

Watch a group of kids on a playground or even an infant in his crib. Stretching, pulling, pushing. banding, turning-the muscle play never steps,

Most men maintain a fairly active movement cycle throughout their teens and into their early twenties. then they suddenly begin slowing down. Yel they continue eating land drinkinglthe same amount-and often a little more.

Changes in body rneesurernentsere gradual at first: an extra couple of Inches around the mlddla. a slackening-of muscle toae which shows uo as mild fiabbines·s· inside the thighS, on the chest and lower back ..

Bul under the skin a chain reaction has been tusedtbat spells trouble. As fat depeelts form around muscle, the range of muscle movement ls restricted. This means 1\ lakes more of an eMon 10 move, so we tend \0 move even less and more fat aceumuteras. Unless this process Is reversed through exercise, the muscles begin 10 a,trophy-slowly waste away to the point where their strength Ijjvells nil.

The same phenomenon occurs when muscles are immobilized in a cast for even e lew weeks. Musclefone is lost, then resilience end str'ength. It was during a research project for testing muscle reeducation iechnlques that the amazing eff.ectiveness of isometric/isotonic e)(ercise was first discovered (see page 12). Scientists lound tha,t even after prolonged periods of neglect. the loss 01 muscle tone is reversible. Use your muscles to perform the right kind of exercise and thav can regain resilience. increase in suength and mobility faster then you'd ever have thought possible. The physiological process is a very simple one.E.xercise (extension and contraction) of the muscle breaks down the inefficient fatty

deposits lind stimulates circulation. The increased blood flow engorges Ihe muscle with building blocks (protein) and carries off the wasta. Allow Nature the time and leisure to completo the cycle (while you sleep) and the muscle exercised will show an improvement in muscle tone (mobility) and a slight increase in sile (strength).

Workout for 4 or 5 days and you'll actually feel the process being triggered off as you exercise. Continue for a couple of weeks and you'll be able to verify the muscle grow h with a tape measure. After 6 to a weeks of training you'll prob'ably notice a marked change in your body contours. Check your mirror to see muscles emerging that you didn't even know you .tiad (particularly on the side chest, along the upper abdomen and across your back).

Even more important are the benefits in terms of long-term fitness-your longevity (how long you can expect to live), your resistance to illness (both mental and physi9al) and the fun you gel out of life. As fitness levels improve, your heart functions more economically. The pulse rate slows down (giving your heart more rest between beats) and the pulsation grows stronger (increasing the efficiency of all the body processes: digestlon, maintenance of healthy tissue, replacement of worn-out cells, muscle growth and the elimination of wasre).

You feel better and you perform beuer-at work, at home, at play, You waste less lime in hang-ups, hesitation, Indecision. Physical and mental challenges turn you on because you enjoy puttinq your new found strength and mental alerlness to the test. Some experts contend that after an initial Investment of only six months in fitness training, vou'lt be so turned-on by the improvement in the way you look, feel and perform that you'll be "hooked" on fitness for life,

7

F-t ess a d your age

There is no age limit for fitness, Tha only (pie your age pi 5 15 in setting the goals you can expect to achieve from fitness trl'!ining

Age 1 5 to mid-twenties

Most young men who eat an adaquat diet and participate in some sports activity can expect their levels 0: firness streng ana physical performance to increase steadily up throug t eir early twenties and then level off, Even In these f rmati e years. however there is a vast disparity It fitness levels.

Young men who participate activslv in sports or perform regular fitness training frequently attain levels of strllngth, coordination. stamina and muscular develQpment lar su enor to thei, contemporaries. This gives them a lifetime headstart sine a high level of fitness onca attained is relatively easy to maintain or regam Even the athlete who has let himself slil!! a little can rapidly reverse the process.

Late-bloomers. young men who don't get involved in sports or fitness training until late in their teens or early: twenties. can close the gap quickly, Their initial gains are often spectacular. By persevering with the training. the late starter can expect to progress faster than the young man who is already near his peak and. in time come close to matching him in performance.

Your goaf in this ege group shauld be the coordinated development of off your major muscle groups. Avoid the temptation to concentrate on showy muscles or only rhos€! muscles which improve your performanCe in your tsvorite sport (your legs if you're into running or playing soccer: shoulders if tennis is your game. etc.l. Compare the measurements on the right and left sides of your body Many men are lopsided in their development Now is the time to correct that tendency.

Once a high level at fitness is attained, most young men In general good health can, by performing a regular training program "itness workout or sports and fi ness combined) maintain pea levels of Illness (usuallv reached at around 25) for the ne t fifteen years.

e

Late twentias and thirties Your body is fully matured now: your full physical capacities Drr:! at yourdtspo!lsl. The decisiof\you make al;loulfilOPSS now will determine 1n large m~sure QOw long you retalnvour full pnysical potential and ,how f!ls! y u age. This is the age her~ ou rst notice that some of your conmmporaries ccnu !oJ 10 10011.. ~ and perform like young men in their prime wl}ereas oth!;!fs already show signs of growing old. In the next few y~8r9 these differences wllr b 0' even more proncrunced.

If you Were reall fit a .few xea,rs

back you shol,!fd hllve r;t trouble

in rapidl\1 ma c . 9 (ha level.

Allow two 10 three week: I make tile brJ'laklhr.ou{jh. A er that t e sky's the limit. Withio p IT'O or so your should are dy be Surpassing your flmass e et of a few years back' a er three menths of training u can e pe I your body to be better developed than ever before stronge nd a"Y close 10 your YOllnge level of starmna Thereafter. a rnoderat workoul a couple of times a weeR should enable you to rnamtatn your performance well Into your early forties. Even if you've nev.er be,e.n p'articlJlarly athletic you 1::a,n'5lill expe€t to attain a respectable lavel of fitness if von start now, Your progres~ in the first few weeks is likely to be spectacular. Y.ou may deCide that these initial results are suffitlen!, maints nlng them will be I"<lSY With perseverance however, Continuing 0 traIn at your own pace over several months you can e pact to match and even outclass the star performers of yesteryear.

Your goal in (his age group should be (0 increase your level of all round fitness and maintain your full physical powers well Into your early tonies

9

Over40

Al sometime around age 40, our physical capacities start to decline, No doc lor will argue with that statement; no scientist has yet found a way to reverse the aging process. Bl.lt there is one sure-fire method of slowing it down: maintaining a good level of fitness,

No one is surprised today to see men in Iheir RhIN. sixties (and older) with strong. athletic physiQues and performance levels that many men years younger would have trouble matchll1g.

Research studie» have proved that with sdequete euentian (0 fitness, perform8nce levels of the 40-year-old can be maintained well into the sixties. The goal in this age group is to maintain a 40-year-old fitness level.

If you've been keeping fit all your life, you know how it's done: regular. moderate. "complete" exercise. If you still have the chance 10 participate in an active span, so much the better. If not. complete your fitness program with daily respiratory exercise (see page 15)

If you were fit when you. were younger, gel back into the habit of exercising regularly. No need to go all out: moderate. regular training is the key to long-term, permanent improvement. No sweat, no strain, no forcing.

Aher 2-3 weeks of Bullworker fitness training you'll already feel younger and peppier than you have in years. Continue 'raining for a couple of months and then take stock of your progress, Training thereafter once or twice a week will enable you to maintain your results well Into your sixties. Train more frequently and you will continue making improvement, as well.

If you've never made much of an effort to keep yourself in shape. it Is not too late to start now. You should have no difficulty in performing the introductory training described on page 18. If the recommendations for the second and third weeks set a faster pace than you find comfortable, add the new exercises one by one when you're ready. Try 10 train every day, concentrating on the circulation training. Increasing your breathing capacity means added stamina and more energy. It may take you a lillie longer to attain the level of Illness you want, but each additional week you train will bring 8 marked improvement.

No msrter whstyour sge, just 8 few minutes a day of Bul/worker fitness training csn help you ettsln and maintain a higher level of fitness, and (his, in (urn, means keeping you stronger, more powerful and vmle, years after your contemporaries have become "old men':

10

pol1

and fitness

When adults talk about spans participation. the list is generally limited to bowling. golf. squash. tennis. swimming and jogging. All are good for you, but in most cases give only limited rewards in fitness.

Bowling can improve coordination. but does lillie [0 increase muscle tone or build stamina. The benefits you gel from playing golf depend a lot on how you play the game. If you carry your clubs and walk at a brisk pace. you get the plus of respiratory exercise. Tennis and squash are good for increaSing agillry. building endurance and Improving the muscle lone of your legs. shaulders and arms. Swimming has II lot going lor it provided you really swim (it's pitting your muscles against the ,resistance of the water that provides the benefits) either daily, or for a longer period rwice a week. Jogging is great circulatory sxercise with an important long term benefit: your body reacts 10 the effort by building an exira reserve of corpuscles which you can draw on as your original supply diminishes with aging. Neither swimming nor jogging, however, will improve the muscle tone of many of your major muscle groups nor increase lIexibility (range of muscle movement). An ideal program is one which combines the benefits of exercise and sports. Bullworker fitness training increases muscular strength and fleKibility. This means better sports performance. W~hen your game improves, when you run or swim better, you put more Into the sport and the rewards you map Increase proportionately.

80ME SEN leLE ADVICE:

- If you line not ... 8porta 8CtIvtty •

........ recently - If .. ..., .....

• lfyou .....

.. 'I.. you......... thl, III you

...... with yowt.nly ICe .......

.................. ....thellCttvlty.,..

.... eny of Informyour fllMIy

..... 01' .

11

sometrice: aximum muse e gro th ec

•

n

sa da

Even prehistoric man observed that muscles gmw in size and str ngth with use, but it was not until the turn of the century that scientists began to enquire into the how and the why of the process. In 1887 Professor Morpurgo discovered in experiments conducted at the University of Siena, Italy, that increases in the strength and size of muscles result from the growth of existing muscles rather than from the formation of new muscles.

In 1905 W. Roux postulated tha basis of the theory (later refined and documented by scientific observation) on which all systems of exercise BrB based, the "overload theory": muscles grow only when aXened wlth greater than normal intensity.

The most sign.ificant breakthrough In our time resulted from a sarles of more than 200 experiments conducted over a ten year period by Drs. E. A. Muller and Th, Heninger in the Max Planck lnstlrure in Dortmund, Germany' the discovery that maximum muscle growth can be attained by exerting 60% of existing muscle strength against a superior resistance for just 7 seconds once a day. This remarkable exercise technique is called isometrics (where the exercise is performed throughout the range of muscle movement, it is called isotonlcs: see instructions on page 57l. These experiments documented the fact that isometric exercise increases strength by up to 4 % per week (a few of the subjects tested even averaged gains of 5 % per week). Optimum results are attained with 5 workouts per week, but even a single weekly workout is sufficient to maintain Ihe Improvements attained. Professor James A. Baley put IsometricS 10 the test with a class of college students at Ihe University of Connecticut The isometric training group improved three times faster than the sports training group on tests measuring Increases in strength. endurance, coordlnadon and agility.

The first isometric training equipment was cumbersome, complicated to operate and prohibitive in cost. A number of rudimentery Isometric training devices heve been oHered to lhe general

12

Gert F. Kolbel, Inventor of the 8 ullworker.

public: rollers, outsized clothespins. rope pulleys and the like. bu: their effectiveness was. 81 best, limited to a few muscles.

It remained for inventor Gert F. Kolbel 10 develop an isometric trainer which could be used for bom contraction and extension movements. with a range of use covering all of the major muscle groups. which was light in weight. compact In size andwhlch could be produced at a cost fitness-conscious men could afford to pay.

The first Bullworker was introduced in Germany in 1963 to the unanimous acclelm of athletes. coaches. sports doctors and physiotherapists. (The German Olympic learn was the first 10 prove its effectiveness in improving sports performance.) The res! Is history. Bullworker has become synonymous the world around with fitness training. More than five million havs already been sold. Over Ihe years, Gert F. Kolbel has continued 10 improve both the exerciser ttsalf and Ihe training program. The Full-range Bullworker X5 described In thls booklet is the end product of more than 15 years of research and testing.

13

Most of U5 have becom prelly sloppy aboul Ihe way we breathe We use,only part of our lung capacity and cheat our bodies on Q)(ygen Intake. II you lei yourself fall mto tho habit of silting wilh yOUl shoulders slouched forward and your gUI bulging OUI, your chest capacity is so restricted that you can only breathe in short, rapid, Inefficient breeths. If you smoke as well, chances are your lungs haVe forgotten the tingling sensation that follows a deep imake of oxygen,

Lung power lends 10 decline at the rate of about 1 % a year from age 20 on. But men who exercise regularly rataln grealer lung power than those who don't. Tests conducted on e group of middle-aged men who performed endurance exercise three times 8 week over a len yeer period showed that they were able to reverse this symptom of the aging process: inslead of declining. their lung power actua lIy increased by 1 8 % on the ave rage.

Try this simple breathing exercise, Stand, bending forward from the waist with your hands hanging down In front of your kneos. Now inhale slowly and deeply as you raise your torso upright shoulders well back, chest held high. Then slowly exhale, expelling the ltale elr right down 10 the last puff. Unless you're in prelly good shape, you will probably feel slightly "high"from the oxygen lntake.

Slowly inhale and exhale as you perform each exercise in the trainJOg program. Slowly inhale and exhale whenever you feel fatigue, nervous tension or anxiety.

As your level of fitnass Improves, slower. deeper breathing which feeds moreOlC"ygen lnto your lungs and bloodstream will become automatic and natural for you.

16

Yo r fitness diet

We all have to eat to provide t!"le el'lergy w exp nd in normal dally 81: Ivily tlSSUB growth. breathing and heanbeat to eltfl OUr' bodias function ng plus mUlca activity lor work and plav. The goal of fllnes nutrition Is 10 provide a balenc d diet containing adequDto

mounts of protolns vitamins end minetals togath r with a caloric content whicH 15 equal to-but net In excess of our enorgy output.

Recent r search indicates Ihal gatling into lin IS lends to nor malize hungr diminish ng"he desire to ov teat In pe~plo h~ ere

overwe 9111. wtlil stimul (j~ Ihe appell( 01 undo ghl propl

A good fitness diet should Includ" plenty of prof In foods 1m at. fish, poultry, gg5, rnl k en £1<;0, h rd v g tables Ilk kidney beans 111 d lentils), daily Intake of salad nd" 9 tables (raw or lightlv cooked). If1.lil or frpiliulce and some roughago (like bran' For !,txtr

norgy r IV on natural starches (like potatoes and cBr1Jals) rather than sugary loods or packagod products, Orin plenty 01 water 12 to 3 pints II dey). Cut wav bsck on nlcohollc belllHoges. They heve pr clically no nutritional 'till UP thev make you lat I BY reduce gastric secretion and Irtltole voor stomach.

After only 8 few Bullworkerworkouts you will already fael your body's grateful reaction 10 the training. Within two or three weeks many users begin noticing the physical .changes in their bodies as well. Improved muscle tone. greeter strength, better circulation. 8' healthIer-looking appearance. Continued training will ecceruuate these results and add Important gains in endurance, agility and coordination 8S well.

But only you can put il alltogather

When. a few days from now, you feal that Rnll exhilarating surge o new energy, cash in on it by making a firm commitmenl 10 Improve your fitness life-style: eat a belter diet. cut down on smoking and drinking; fix a regular dally routine lor mealtlmes, exercise and sleep; gel.more sports activity, even If It only involves walking short distances rather than taking the 'Car.

As your muscles strengthen and grow. get in the habit of sitting and standing with your shoulders back. your chest held hfgh. When vcu.walk, swing your arms a little. lengthen your step, pull in your stomach so that VOu( hips pivOt slightly thus u~ilJg those toned-up calf rear-thigh. buttock and ebd_ominar muscl~. Tt;ten begin speeding up the pace, Walk up and down stairs'when,eve"r you get the na)Jce, tt,en begin taking them two ill II lime T some naw kind of sports activity. Snorkeling. scuba diving or V'{I . surfing if you like water sports. Squash, table tennis. haoa a'. cross country ski(ng, jogging or werking-jogging. ~fI of t ese are sports you can have a.lot of flin wIth even as 8 beginner

Once you get it al toge~ha( vou'Ii fln yOU! whole tlfe.styre changing: more interel!t sp,ce; variety and..!..un in eVB_rything.you do. That is pre t'y head.v s •• l:lff. bill get Into f1tness'Sod you'l s e how fast It hapRens.

Puttti all

17

ntroduc;t9rv training

Five e8sy-ta.follow tips to assure maximum results fast.

, TI e your measurements now before performing even the first exercise. YOIJ are going to be amazed by the changes In your body In tile nelCt few weeks. and we want you to have the proof in writing. Write In your present measurements on the chart. page 27,

2 D~ring the ne ! five days perform the circulation exercise shoWfl opposite. plus the six basic exercises only. Do not Jump the gun. The key to maximum success is to start out slowly. [0 improve the q~ lily of your performance every dey and 10 train regulerly,

3. Pllrform each exercise exactly as described and illustrated. (Train the first few times in front of a mirror. if convenient. I Concentrate on performing each exercise so you feel the effect on the muscle group specified. DO NOT STRAIN: 60% to 70% of your present strength Is ell It takes to achieve maximum results. If your arms or legs trembla that means you era forcing too hard.

4. Do not rush the training. Check the. timing of each hold with a watch wIth a second hand. Apply the prBSSlJre for 8 full 7 seconds.

5. Perform these basic exercises onca each day for 5 or 6 days in a roW. You should Iraln every dey. preferably at the same time of day. Any tIme is fine. except that you should not train right aher eating a big meal.

After performing each exercise, write In the Power Meter reading on tltt chart, then move the red marker back to the starting positiOn. Not all of your muscles will increase at the same rate. but by the end of the second week you can probably 8lCpect to have achl8~ed an average strength increase of around 10%. perhaps even more.

Circulation training

Perform a warm-up exercise at the beginning of each treJnlng sessidl. To obtain maximum circulation benefits. perform the exercise briskly and contInue until your heart beet is up around '20 beats per minute (you can check your pulse rate against a watch with. second hand: 20 or so beats per 10 seconds Is about rightl. This \~iII probably take 20 to 30 repeats t the outset, a few more as yoUI' leval of fitness Improves.

IS

1.1 lnl no "III 1 2 I 3 4 5 6 7 8 9 10
d,y ...
e.erel .. 1 ,
EnrciM2 I
e".rd .. 3 I
E •• relN 4 I
Exercise 6 1
i
ExetdH6 r
I Sit on the floor with YOlir feel through both ropes on thtl fllr sldtl of the Bullworker. With both hends, grasp one (or both) traction ropes, hands facing downwards. With 'lour arms alit streight, stretch backward as far 8S you can (decide wlNlther holding one rope or both ropos works batter for you), then come back to a sitting positIon. Inhale as you stretch backwards. If vou feel up to it. rep8at the cIrculation 81(8rC;58 after hlJving performed the 511( basic eXBrclses.

19

1-Upper arms (and forearms)

S fond with your weight forwsrd on your right foot.

G r8sp the upper cvlindrfc8/ grip wilh your leh henri, palm facing outward, and tne lower cylindrical grip with your right hand. palm roc/ng Inward, at weis: height Tske a deep bresth end push upward with your righl hand while countlng slow/V out loud from , to 10.

Repeat the exercise with your leh hand (Ieh foot forward, righl hand on upper grip, t It hand pushing upwBrd on lower grip).

(See ~. 81i lor 11010" C Inll'uctlonsl

20

'" 2 - Shoulders (and upper back)

.& • • •

Step on one outer rope with one foot (eilher foot) WIth both hands, grasp the outer rope on the orher side of (he 8ulfworker, palms fBcing downward. siena up straight. Take a deep breath, pull in your stomach and with your elbows bent, pull {he rope upward along your body with your forearms, whtte counting slowly out loud fram 1 to 10.

(5"0 pell_ 7010' Iso!onlc: in.s!,ucIlansl

.& • • •

3- Legs

•• A·

Sit down and fnsen your feet between the tube of the Buf/worker and the traction ropes. Sitting well beck in a chair, extend your legs out in front of you. Take 8 deep breath, pull in your stomach and push outwsrd with your feet while counting SID Wfy out loud from 1 (0 10.

(5 .. ~. 90 lor l!Otonle Instruetiom)

22

4-Back

Sit on the edge of a eheir with one hen die of the Bullworker resting on your knee (either knee). Grasp one of the ourer ropes in eeen hend. Teke e deep breath, pull your stomech in end pull down end outwards on (he ropes while counting slowly our loud from' (010.

PraCTise thl! movement untlt you feel the exenton in yourbsck.

(See PIIG. 8J lor IlOlOnlG IMlrucuonsl

23

5 - Abdominals (and chest, legs)

Starting oasttion

End position

Kneel on the floor with one handle of the SuI/worker resting against the fran I of vovr knees. Leen forward and grasp one outer rope only in each hand. Take a deep breach. pull YOIIT stomach in end pull the ropes toward you while counting slowly our loud from 7 to 10. f( the B ultworker resnicts ttte full fange of

movement, flfp it over so that the opposite handle rests against your knees.

Perform this movement so you feel the e ertion in your abdominals not your shoulders.

IS •• pell" 76 10' Isotonic lnstrucuens!

24

6-Chest

Stand with your feet about 12" (30 cm) apart. Grasp both handles. with your left firm fully extended, and your right hand positioned in front of the right side of your chest. Take a deep breath and push inward with your right hand while counting slowl~ oUlloud from ,

to 10.

Repeal the exercise with your left hand positioned in fronc of the left side of your chest.

IS". page 60 1011 olonlc Instrucllons)

25

A "week of I,ai

Fourth week of training You should be erfomn

astound you

Advanced training,; nfth week arid there.tter

Beginning abbut the fifth wee f trainin your !evelof titne

shoutd fio high en_pugh fo v.o to put on some su:>atn It 0 VII.!, to (see Intensive training. pcfge 56 Of oncentrate rr specl! muscle groups {sea Speciallze'd train1ng pag 58) (lr cOI'lSideraoly raise your general fitness performance. as explained below

Even the best training program performed in the same mi3nrl'er lor more than a month becomes euromauc and boring. Make an effort to modify your workout avery few weeks by substituting alternat exercises and performing some of the exercises isotonically.

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The daily training program consists of 6 basic exercises plus 10 pairs of exercises. There are alternatives described for 7 of these pairs on the following pages, Follow the standard program for a couple of weeks. lH"en switch 10 the alternatives, then train by performing a mixture of the standard and alternative exercises Isotonic training builds endurance in addition to strength. All Bullworker exercises can be performed Isotonically, but the most effective are those which involve a goou range 01 movement Nos 2-5. 8, 1 3·21 24 26 and nearly all Olthe alterne live exercises.

To exercise rsotonlcallv, slowly axert the effort and slowly relax the pressure six limes. maintaining the exertion for 7 seconds on the last repeat only. Vary your program by performing a half dozen of the exercises isotonically lor a couple of weeks (continue to perform the others in the normal isometric mannerL then perform six different exercises isotonic"lIy for the next two weeks. etc

Training cvcle.

When you first tackle Bullworker fitness training. you should continue to train daily for at least two months, and pteferably three (If you want to persevent wilb daily training for B longer period, so much IMe beltar. After your inlttal training cycle, cut back. 10 rnalntenanca trainIng for a month or so (see page 55~. before starting 10 train daily again, It is up to you to work OUI your own personal schedulil, but an effectiva yearly training plan should probably include a period of daily training during the Winter in the lete Spring and after Summar with maintenance training in between,

P.,..onal progre .. chert

All measurements are in clrcumlen",~e Ihe distance around your .houlders at the widest pert. around YOUr biceps W.""d), around your Chest !lnllated! ere Men C(H1I. in alt shapes "nd '''85. but some Indications ",e v.ttd for mOSI of es Your cl!.st IInfl81edi should measure mOre then your hips Your bic"l's should be as big as vou, calves Ind both should 1M p,.ny close tD yOur nllck measurement Your thighS snould measulll abolll 50% more Ihen you, callies

Neck Shaul, Chaot Biceps Waist Thighs eet.e!
del
B !!Iore training
Ahe, 2 w"ek.
Aher4 wuks
Nte, 2 months
Afntr J monlhs 27

7 - Chest (and forearms)

Stand wllh your feet ebou: 12" (30 em) eparr. GrBsp the two handles and position the Bullworkef sl hip (evel, an inch or two (3·5 em) in front of your body Take a deep brsath and push inward on the two handles wl1l1e counting slo wly out loud Irom 1 10 10. At the outset, you will hardly bs sble to move the handles IJt all. This is unimportant. You ars contracting your lower chest muscles, which ls the aim of the e erets«

As your muscles become stronger, you will find the exercise progressively sssler to perform. To increase (he e#ectiveness, hold rhe Bul/worker progressively further ewey from your body (bur alwsys 8' hip level' until you (Ire performing the eNercise with your arms

fufly extended. IS", PIID. 61 'Or _Ionic InSlruclion.1

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8- Upper arms (and forearms)

Stand with your feet on top of one

of ,he exterior traction ropes. Gr8Sp the exterior rope on the other side of the Buf/worker near the center with both hands, palms facing upward and stand up. Take a deep breett» 8nd pull up with your forearms

while counting slowly our loud from , fO 10.

Your upper arms should remain stationary during the exercise. ISae page H lor tsotonjc inl>lfUC!lonsl

Alternative

Sit on the edge of 8 chair with your right foot over one pair of traction ropes. Grasp one rope only neer the center with your right hand. Pull up on the rope while counting slowly out loud from 1 to 10.

Move only your forearm; your upper arm should not move.

Perform the exercise on the left side of your body.

(See pag_ 68 !of Isolonic instructIOns!

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9-Chest

Stand with your feet a.bour 12" (30 cm) eoen. Grasp the two handles end position the Bullworlcer et chest level. Take 8 deep breetb Imd push inward with both hands while counting slowly out loud (rom 1 to 10.

rso. page 61 for iaolonic inslrucli!mal

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10-Chest (and forearms)

Stand with your feet about 12" (30 em) apart. Gresp the 8ullworker by rhe inner grips, fingers fBcing downwsrd, and position It at shoulder height. Take 8 deep breeth and slide the two grips toward Bach other while counting slowly out loud from 1 10 10.

(SlllNOlle 62 lor IWlonie in •• ruCllonsl

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11-Back

Stand with your feet about 12" (30 em] apart. Grasp both handles and position the SuI/worker behind you, arms held straighr. Take a deep breath, pull your stomach in and press the two handles together while counting slo wly out loud from 1 to 10.

At (he outset, you may not be able to move the h8ndfes at all. This is unimpONant, provided you feef the eRect of the exercise In yOlJr upper back.

tSeII Pllile 83 lor isotonic IlUilrucllons)

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12 - Back (and shoulders)

Stand with your feet about 12" (30 em) apart. With each hand grasp one (raction rope, your hands facing inward; With your arms at shoulder height, hold the B ullworker in 8 vetrlcal position fake a deep breath and puJf outward on the ropes while countIng slowly outtoud from 1 (0 10.

ISee ,pag_ 84 fo' isotonic ;n5!ructlan$)

Alternative

Stand with your welght poised on your left foot and your left hand holding one hand!a of the 8ullworker on too of your left thigh. Leaning Iorwsrd from the wetst, grasp the other handle with your right .hBnd, your right arm fully ex.tended. Take a

deep breath, pull in your stomach end push down with your right hand while couming slowly out loud from' 10 10.

Repest the exercise on tne other side of your body.

ISlMpall_BB fur lKIToric: In$~ 33

13 - Back (and shoulders)

Srslldwirh your feel aboul 12" (30 em} spsrt. Wi,h esch hand gresp two traction ropes near Ihe center. your hands fecing Inward, and position your arms ar shOulder level. Take 8 deep broath and puff outward on the ropes while counting slowly out loud from 1 (0 10.

[~. p.g. 84 101 lsctonlc inslruct!ons)

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14 - Back (and shoulders)

Stand with your feet about 12" (30 em) apart. Grasp two traction ropes near the center with one hand and one traction rope near (he center with tbe other hand. your hands teeIng inward. (It is immaterial which hand holds two ropes and which hand only one). With your arms positioned at shoulder height rake a deep breath and pull outwsrd on Ihe ropes while counring slowly Qul/oud from J 10 10.

tSiIl pall 0 8'5 10' isotonic InWut ,io "91

Alternative

Step on one PBir ot trecuo» ropes. youl feet spaced about 12" {3D cm! eaen. Grasp one uection rope with bart, hands. hands facing Inward. Take a deep breath and with your weight poIsed forward on the balls of YOllr Iee«, your heed held high, your baCK s/(aighl raise your body to an upright position while counting slowly our loud from 1 to 10.

Keep your hands in {rant of your legs throughout Ihe exercise. Perform rhe exercise so you teet the exertion in your lower back.

(SOB pooa 87 ro, iM,onic inl;1ruclionsl

36

15- Abdominals

St8nd with your heels together, one handle of the SuI/worker held securely between your feet. Resting both hands on the upper handle, bend forward from the waist. Take 8 deep breath, pull In your stomach and press down on the SuI/worker while counting s/owly out loud from 1 lola. Keep your legs, back and erms srraightso that you feel the e ertion In yaur abdominals, nat in your shoulders.

(See pag. n lor (solonic IrlItruclionsf

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16 - Abdominals

Kneel on the floor with one handle oUhe Bulfworker resting against (he

front of your knees. Gresp the other handle of filII Bul/worker with both hends, your erms stletched out stroight. Take 8 deep breeth, pull In your stomach end press down on Ihe SuI/Walker while couming slowly out loud flam I to 10.

Keep yourerms end beck sfreight end concentrste on exertino the eHort with your sbdomine/s.

IS4Ie !pIIg. 71' tor '101g.nlg IntltUClion,l

Alternative

Sit on rhe edge of e chaif with one handle of the Bul/worker resting on your right knee. Grasp two trection fopas in esc» hend and hold the Bullworker in a v9rtic8lposicion. Take D deep breell!, pull in your stomecn end lift your right leg pushing up 8gainsf thsSul/worker with your knee while counting slowly auf loud from 1 to 10.

Use your8rms only to hold the Sulfworket in positron; oxen the effort with your knee.

Repeat the movement on (he left side of your body.

15 .. 8 peg. 8' lor IlOlonic ;I')I"U\I«",".)

37

17 - Abdominals

Kneel on rho floor. sitting back on your heels, with one handle of the Bullworker restIng against rhe front of your knees. Grasp the upper cylindrical grip with both hands, your hands fecing inward. Take 8 deep breath. pull in your stomach end press down on the Bullworker while counting slowly our loud from 1 to 10.

Keep your erms end back straight and concentrate on e efling the effort wi,h your sbdomlnal muscles.

IS ... pagtl 78 lor i1ol0nic instnlaionsJ

38

Sit on the floor with one hendle of the 8ul/worker nestled between your ankles.. With each hand grasp two ropes near the lap of the 8ul/worker. fingers facin£ downwards. your arms held straighl out. Take a deep breath. pull your stomach in and push down on the ropes wllile counting slowly out loud from 1 to 10,

Perform (he movement slowly; do not jerk. dawn on the ropes. This exercise accentuates the cords of muscle which sheathe yourlront and side stomach.

Wil'h intensive (raining

you will see the relief of en old-fashioned washboard developing just below the surface of your skin.

(See page 78 10' Isotonic Instructions)

18 - Abdominals

Alternative

Kneel with one handle of the

B ullworker resting against the side 01 your right knee, Grasp two trection ropes in each hend, your arms stretched out strsight. Keep your abdomen facing forward; do not (wist your trunk toward the

dght. Take a deep breath pull your stomach in and push down on the ropes while counting slowly out loud from 1 to 10.

Perform the movement slowly; do not jerk down 0(1 the ropes. Repeat (he movement on the left side of your body.

!See peg_ 7910' Isotonic inSlructions)

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