How to use a Bullworker
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- Опубликовано: 9 сен 2024
- London in Lockdown! No swim, no gym - Bullworker (and bicycle) to the rescue. Please note, I am doing 16 - Abdominals - Alternative incorrectly, I should be lifting my leg, not pulling down. Always check the instructions placed in the video.
You can do the workout with me in the video until you get the feel for it. I have included the (vintage) instruction manual in the video - unless I'm instructed to remove it. You can download the Daily Fitness Training Exercises as a PDF to your phone/tablet, to guide you, here: www.thesingthi...
unless I'm instructed to remove them. Take your time, it's worth it.
00.00 - Introduction
02.20 - Explanation
06.15 - Bullworker Warmup
07.25 - Daily Fitness Training Exercises
01.03.56 - The Instruction Manual in Full
I used a classic 45yrs ago and I got a X5 from a pre loved shop. It has been serving me good during the lockdowns! Still love it.
Great to hear!
Excellent video and very helpful! I used weights and calisthenics primarily from age 11 to 37 (I'm 54 now) with some Dynaflex and Dynamic Tension thrown in. I first saw the BW in 1978 and could not afford. I knew no one who used it and thus focused on heavy weight training. Over decades I felt the wear,/tear on my body even though I accomplished my goal of mass and strength, and decided to stop weights. I turned to Dynaflex at age 37 up until to just a week ago. Just received my Iso 7X, a cheap version of the BW. Only about 4 workouts in BUT I LOVE IT. I can still feel the familiar aches on certain holds and avoid doing those choosing to do others as there are soooo many variable options with this devise. Hope to use this primarily from now on.
You got to admit he is hardcore for his age!
Slot of !motivation and energy for people to follow
Thank you for this. I've had a series of heart attacks and have COPD so have had to retire from work, which kept me fit (builder).
I was always strong, but all my strength has gone, due to inactivity and weak heart/lungs. Mentioned a bullworker to my consultant, and he told me to go for it, but to be sensible.
I love it because I can exercise in a very controlled way and with your video I feel I have company and am not alone in my endeavours.
You are a true Gentleman. And other comments are correct, your voice is very soothing, my wife listens to you , while I exercise lol.
Thanks for your comment, I am touched and so pleased it has been useful. The body is a wonderful thing and with care and attention it can repair or find different ways of coping. My hope is that this is so for you. Good luck!
I am japanese.
Thank-you for teaching ！
Bullworker same machine ‼️
Welcome!
Thank you so much for your time and effort explaining and showing the Bullworker. I have just, today, collected one from a lovely lady who gave it away free.
So hopefully my Brother and me? can make good use of it, using your video to guide us.👍😁
You are welcome, I hope you get good use out of it.
Most complete video for how you use the bullworker. Tyvm!
Glad it was helpful!
Oh what a brilliant vid! I dug out my old X5 from a cupboard in the garage where it's been standing all unused and unloved for at least 35YRS. Triggered by my having to go on a miserable diet..... To my dismay I found it still works great. Hey thanks Anton for sharing the video and your PDF. I'll be training along with you too. Great voice by the way. 👍
It's a great little device. Easy does it, as you get back into it.
I had a BW around 1981-82 when I was 17. Used it for six days a week and got muscle tone as opposed to mass. I played rugby and got into weight training, then continued with the weights until recently. But the years of rugby and weights have began to tell on my back and shoulders. Recently I bought an older type BW in a church charity sale. I'm 58 now and just started using it. Feels like I'm back in the early 80s again. I enjoyed your post thanks.
The way I use it, it seems to be a lean machine! Develops tone and some definition, and keeps things feeling 'used'. Maybe one could bulk-up with it but there are probably better ways. A useful bonus is that I can take it in the car on holiday and keep a bit going!
I did this yesterday and man am I sore, what a great workout!
I love the Bullworker. I do it 6 days a week and the results have been amazing.
Great to hear!
This is a great instructional video for Bullworker fans, but more than that, it demonstrates how to train in the real world - by taking whatever equipment you have available (Bullworker, barbell, dumbbells, kettlebells, resistance bands, sandbags, or whatever) and teaching yourself how to use it for maximum results, safely and effectively. A very big shout out to Anton Browne for doing and sharing this.
Thank you very much.
@@AntonBrowne - You're very welcome. I write a lot about old school strength training and what I call cellar-dwellers and garage gorillas. This morning I sent an email to my list letting them know about your video. I'm sure that many will watch and enjoy it. Many of my readers are older guys who got started with a basic barbell and dumbbell set (or a Bullworker, or set of cables, or the Charles Atlas course, or whatever), and trained alone, at home, and worked hard to figure it out and do it right. Many of them got great results that way, and many of them are still training, some 40, 50 or even 60 years later. Your video shows that very same work ethic applied in real time. Best wishes for continued success on your strength journey.
Thanks for your enlightened comment.
I think thousands will be getting their bullworkers out of cupboards and lofts after your excellent demonstration. I'm using mine again after 30 odd years.
Your idea to film instead of scanning the manual was inspired. I'm going to use your idea to digitize many of my books. There will be software to remove the fingers from the images.
Thank you very much for the time and effort you have put into this video.
Thanks for your comments and good luck with your book project.
Love the Clairty and slower guided instruction from Anton. This helps considerably getting a manageable pace . Thanks too for all the helpful aside comments that resonate true ,when doing the routine. 1 st class presentation bitesize chunks and labelling , to ensure Excellent teaching and presentation.
Nice one Anton! Thanks for the PDF download and your video. I always wondered if I was doing the routines correctly. I really like the ambience of your video, your laconic, laid back voice, the birds chirping and what looks like a sunny day somewhere in London. Like you, I'm a fan of swimming and was looking for something else to replace it during the lockdown. Been doing a bit of skipping, a lot of walking and have now added in the old Bullworker. Just hope I can keep it up, and will return to your video for inspiration and motivation. Cheers.
Glad it's of use. I'm off out to my small garden with fleece, scarf, woolly hat and gloves for a session!
Excellent video.
Thanks for posting.
You're welcome.
Memories - I had one of these in 78 or 79 - really good for upper body muscles....pecks and arms especially... and neck/shoulders. Also good for building strength in all those muscles not just the bulge/good looks.
I always enjoy your videos! Very helpful and informative. 🙂
Thanks so much!
My wife loves your lovely voice and thanks for the video.
Wow, thank you.
Great video. The new Bullworkers come with several springs and you can easily change them for different resistance on exercises as required. Btw, not only are you in great shape you have one of the best voices I've ever heard! If you aren't a radio presenter or doing voice-overs you should be :)
I have had an X5 since the 80's when it first came out. Still use the same one plus have had a couple of other X5's. Yes they are excellent. The new S3 series Bullworkers are brilliant though. Very light anodised alloy and incredibly smooth to use.
Thank you Anton,especially for going through the book.Bullworkers are excellant.All the very best.😉
A *BIG* THANK YOU for you, sir. Never heard about this excellent book !.
Cheers, John from Chile, South America.
Glad it was helpful!
This video is very useful to me. Thank you
Glad it was helpful!
Sir I'm very glad to watch with your instruction amazing because my dad is one of the fitness trainer in the early 70 's strickly and follow the chart too. My dad ordered this bullworker, abroad in those day's after knowing the advertisment from some book.
The result is amazing superb, if we have a proper supplementary diet too. Even in our place there was a lot of public was demanded, everyone was asked. I love to have an exercise with this bullworker. Love your Chanel from india.
Fantastic!
Das beste Video über den Bullworker!vielen Dank!!!
Gerne, danke.
You are a smashing lad & I like your videos!
Thank you kindly.
I also had one of these sitting in the garage, and I dug it out for the same reason. I don't have the book or chart, but it's not difficult to work out how to exercise with it. My routine is very similar to yours. I do a long hold (10 secs), followed by 10 short reps, followed by another long hold, followed by 5 reps, ending with another long hold. Then I switch to a different exercise. I try to alternate pushing and pulling exercise. I've only been using it a few weeks, but I do feel like I'm getting stronger. I'm 66, by the way.
Interesting video, many thanks!!
Wow. Great video. Thanks for taking the time to do it. Very motivational too.
Glad it was helpful!
Thanks for this, just followed you this afternoon, not used mine in anger for over 25 years! You are strong, couldn't match you on half the exercises. Keep up the good work!
I think the spring in mine isn't what it used to be, but it doesn't matter, it's good enough in these times. Gently keep at it, no rush!
The original bullworker documentation said to only do a 7-sec isometric hold, and then you're DONE with the exercise. This was based on scientific research. But now, either because the science has changed, or Bullworker company wants to appeal more to the iron-pumpers (and sell more devices), they are telling us we can follow up the isometric holds with isotonic "pumping" actions as you do here. However, the original documentation also stressed that when doing the 7-sec isometric hold, one should NOT strain, putting in only 60-70% of your capacity. If so, then following up a strenuous 7-second hold with a bunch of pumping "burn" isotonics seem to conflict with that theory.
None of what I do now is strenuous, and it seems to be keeping deterioration at bay, which is all I'm after.
@@AntonBrowne Yes, me too. I've been using the BW for about a week, using the 45 exercises (split into 3 days), doing the 7-second holds, followed by the 12 reps. It only takes me 15 minutes each day and I get a great workout. And at 56, I just want a routine for which there are no excuses not to do, so I can build and keep the habit for life. Nice music, btw! Thanks for posting your stuff.
Thanks for posting. I have one that is at least 25-30 years old, with green ends and a coated steel cable instead of the dual strap system. I have noticed that the isometric mantra seems to be at least a single initial hold of 7-10 seconds and then 7-10 reps without hold. Good to see us older seniors keeping fit.
Cheers Anton, just finished your video, hoping i'll be able to move tomorrow, I was glad 50 exercises turned into 26 lol
Je me suis remis au Bullworker X5 à 61 ans depuis fin mai 2021, j'ai suivi à la lettre les conseils de bases c'est à dire 6 exos première semaine et ensuite 2 exos de plus par jour jusqu'à l'accomplissement de l'ensemble de l'entrainement.
La base du Bullworker c'est l'isométrie 7 secondes une fois par jour pendant 5 jours, c'est ce que ventait la publicité des années 60-70 donc je ne fais que cela, pas d'isotonie.
Au bout de 6 mois les résultats sont bons en gains de tonicité et force musculaire, moins au niveau prise de masse mais ce n'est pas ce que je recherche car je pratique le cyclisme assidument, mon corps c'est aussi affiné et c'est perceptible devant le miroir.
Les muscles de épaules, des abdominaux et du dos sont plus solides et je le ressent lors de mes sorties en vélo dans les cols des Alpes.
Donc oui, l'entrainement Bullworker est efficace à condition d'un entrainement très régulier, après les résultats vont dépendre aussi de votre âge et de votre hygiène de vie.
Google translation to English: I went back to the Bullworker X5 at 61 years old since the end of May 2021, I followed the basic advice to the letter, i.e. 6 first week exos and then 2 more exos per day until the completion of the whole training.
The basis of the Bullworker is the isometry 7 seconds once a day for 5 days, this is what advertised the 60s and 70s so I do only that, no isotony.
After 6 months the results are good in terms of gains in tone and muscle strength, less in terms of mass gain but this is not what I am looking for because I practice cycling assiduously, my body is also refined and it is noticeable in front of the mirror.
The muscles of the shoulders, abdominals and back are stronger and I can feel it during my bike rides in the passes of the Alps.
So yes, Bullworker training is effective on condition of very regular training, after the results will also depend on your age and your lifestyle.
Love the x5
I'm glad I came across these bullworker videos.
I had the bullworker in the late 1970's and have used it only for a few months. My father bought this for me from our Reader's Digest subscription.
I'm now 62 yrs old and it's only my first week and done 4 sessions. I already felt improvements on my well-being. I should've done this a long time ago.
I'm just wondering because all the videos I saw was a bullworker with a rubber strap because my version is a steel cable wrapped in a plastic hose.
Can someone enlight me on this? Thank you 😊
My original 70s had a steel cable wrapped in a plastic hose (as does the current production model). The X5 that I'm using in the video has woven straps that allow a greater range of movement, it also has extended handles for a closer grip. There are pluses and minuses, really.
@@AntonBrowne hi Anton. Can you tell me if there is a difference in resilience between the two Bullwokers, the 2 and the X5?
your strong for a slim man! especially in that front chest crush and the one side chest crush! strewth! to almost fully compress it that way takes a lot of strength, I had a go on my x5 yesterday, can only push it in a few inches on that one side chest press!
Maybe my spring is weaker than yours! Doesn't really matter, I just do what feels like enough work.
@@AntonBrowne looking through the manual, when you progress from isometric holds only , say 15 mins 5 days a week, doing all 26 exercises isotonically as well as the holds, and quite a few are one side at a time, must be going towards an hour a day, 5 days a week! phew! that sounds hard to me! I would have thought 3 days a week would be enough , as with weights.......
Looks like a light spring, didn't realise this version came with alternate springs unless it's due to wear.
I think it may have slackened over time - but quite useful as behind my back etc. is still hard enough! I also have the red 'strong spring' version, so I swap between them.
a very good demonstration, thanks al ot
Anton, you look in good nick for your age! I’m surprised you have a Bullworker with straps as opposed to one with the plastic-wrapped steel braided cables. Maybe the one my father had and passed down to me was from 1975, and maybe they went to straps right after.
I had the steel cable version first, for a while, but the cable frayed.
@@AntonBrowne good to see that this version appears _more_ durable than the steel-cable version! Mine is sitting in a box, waiting for me to open it and begin in earnest.
Thanks for your reply and for posting this video. :)
Hello 👋 I've been following your channel in regards to the Bullworker and was wondering if you might have the time to put together a full video on properly disassembling and cleaning the X5 Bullworker
thanks for scanning the book! I'm not sure if I've still got mine or not, nice read! like with weights, if you haven't got a course to follow you won't know how to use them/it correctly........
My pleasure.
Perfect
Thanks!
Great videos - I just got one off Gumtree. Watching some of your moves - I wonder if your spring is a bit loose or maybe those bullworker gains are just making it looks easy!
Could be, I did (and do) use mine a fair bit, so the spring may have lost some spring (though Bullworker says this doesn't happen) which is why I'm glad I picked up a red 'strong spring' version on eBay, so I'm covered for my weaker muscles and the stronger ones.
Had one as a youth also had a big spring with rubber handles on the ends don't know what happened to them my age now 70yr
Hi, Seldom i could find to buy that item. Please give me the link where i could buy. Thanks.
eBay often has many.
awesome mate
Thank you! Cheers!
The x5 is very lightweight compared to the classic . . .had both and had the second version out in the 70's.
Can you tell me if there is a difference in resilience between those two?
Thanks great video
I am 63+ I had the old model BW and I had bought BWx5 years back just used it a few times but now I have joined a gym and same time use my dear BW at home for faster results but my BW spring is just as new you are pressing your BW to the last how come are your springs weak or are that strong any how thanks a lot Bro for this video and the PDF I will get it printed because I have lost my copy God bless.
Great video. I've just bought an X5 off Gumtree and plan to start training seriously with it as soon as it arrives. It comes with the instruction book you show in this video, but not the wallchart. Do you know if the exercises in the book are the same as on the wallchart?
Hi, as far as I remember, the wall chart is just a quick reminder of the book.
fully compressing it on the one arm pulldown is very good to! I used to be able to do that when I was younger, but can't now, I don't use bullworker regularly though! have you got a lot stronger since you started using it???
I think I have got stronger but now I just maintain.
@@AntonBrowne yep, I'm 69 , been trying to maintain myself for a LONG time, did some bodybuilding when I was young, but after a lot of trying found I'd have to work a LOT harder If I wanted to get bigger and stronger, so changed to maintenance type training when I was 30 or so, still found myself getting weaker over the years, do a bit of weights Sunday, an exercise gadget (like Bullworker) on a Thursday, and twice a week cardio, seems to keep me ok for my age, that is good enough for me! :)
The exercises are Isometric and Isotonic exercises!
Great video and very well presented. The link for the pdf simply shows a blank page with, top left, an image of a lifebelt alongside text: SupportServices
Shame. Is the service down or is the pdf no longer available? Thank you.
Thank you, I changed the page name and forgot to edit the RUclips info. I will do so. The address is: www.thesingthing.com/antonbrowne/misc.html
Excellent (downloaded). Thank you very much.@@AntonBrowne
Thanks for the manual. It looks like a late 70's instructional due to the model's appearance and mild hirsute shade.
Looks like his bullworker spring is weak
it's not weak he used to it these models have that problem cause it's no way to change springs
I use it holding each move for 10 seconds. This works for me. I was wondering, what advantages are there in repeating each move several times?
Please search - isometric vs isotonic.
What kind of watch do you wear, Anton? Looks nice
Thanks, it's an Oris Divers 65 - 42mm.
which part do the side chest compression work outer middle or both
I'm not sure but it seems to be very well worked out to me - if you follow the guidance. I think it's better than the machines in my gym. Not sure I'll be returning, but the swimming pool is a draw.
Great job sir..I bought bullerworker few days back only, I m confused do I need to do all exercise in single day or have to exercises for particular muscle a day???
I don't know about the current model but the X5 manual has a set of daily exercises which should be done for some weeks, you can then reduce to maintenance training and supplement with spcecialised training if you want to target particular muscle groups. Take your time - no need to bust a gut - slowly properly and sustainably is the way to go, I find.
@@AntonBrowne thank u so much sir
@@beingvvs1154 just do them isometric only first. Which is 7 secs holds only. Thus will get you through it first. Later on u can do isotonic. That's repetitions of 7 to 10. Enjoy as the brother said
big up
Bellissimo, ho un bullworker nuovo e cercavo un libro di esercizi. Grazie.
Piacere mio, spero che ti piaccia il tuo Bullworker e ti aiuta a mantenerti in forma in questi momenti difficili.
@@AntonBrowne Grazie e tanti auguri per voi in Inghilterra.
koelbel.com/shop/training/bullworker
koelbel.com/bullworker-x5-trainingsanleitung-trainingstafel
You is well buff blud ,