I'm going to bookmark this so I can come back to isometrics. Right now I'm still adopting the concept of tension chains. I'm 50 and I've done sports and exercised on and off my entire life, and I've never experienced anything as effective as tension chain training. When this becomes second nature I'll take a look at isometrics. Keep up the good work, we appreciate it out here in the interwebs.
Thank you. Would you mind sharing how someone starts on tension chain training? I am a 53-year-old female and I am looking for something effective nad efficient. Thank you!
@@Alien2799 Download RedDeltaProject's Chain Training pdf and give that a good read. He also has numerous videos about chain training. Go through those as well.
@@Lance54689 Thank you very much Lance. I did not know that it was Matt’s “invention”. I have just downloaded the PDF (32 pages?) and I found some videos too. Any other comments, tips? How long did it take you to see results? I am very excited to give it a try based on your first comment. You seem to be very fond of it so I want to know everything that there is to know about it.
@@Alien2799 Instead of thinking about how many, say, pushups you do, think about keeping your muscles under constant high tension during the pushup. That feeling you have when you try to open a jar of pickles and it won't budge? That is how it should feel in all the muscles of the chain you are doing. Don't worry about how many reps. If all you can do is one negative push up on your knees, that's fine, just keep the tension as high as possible and do several sets. I really feel like I'm getting the most out of the time I spend. I typically do 9 sets per chain, one chain per day, and it takes about 10-12 minutes. But it really feels like I get a lot of work done. If you are just starting go easy, don't overdo it.
I got a copy of the ebook, as well as your Overcoming Isometrics ebook. 2 of the very best pieces of material concerning isometrics training out there.
Very well articulated as to why some people will/won't be able to perform certain modes of training. Simply, there isn't one that is better/worse than another, yet the approach to it from the individual's POV that makes it effective or not. This channel has taught me that over the past couple of years and firmly grasping that point has opened up so many new avenues of possibility for personal growth. In a couple of words, thank you! Stay safe. Stay healthy. Have a peaceful evening.
I brought your Overcoming Isometrics book, it has rejuvenated my interest in isometrics, what a wonderfully written book. I always trust your reviews...as an aside, I read somewhere that Coach Wade named his biggest isometrics article after a quote of yours, I understand he is a big fan of yours also.
Much thanks Bobby, and yes he borrowed the idea in one of his articles that OI is one of the greatest "hacks" in physical training. But then again, I also got that from someone else as well. and 'round and 'round the ideas flow through our community.
I have this book along with your book Overcoming Isometrics..those 2 are packed with all the information anyone would need...I've done isometrics on and off for years, but recently am making it the cornerstone of my training..thanks to your review, my order for the Isochain is going out next week !
I’m one of those people that believes in the isochain/ isomax as a way to build strength, speed, endurance and power. I’ve never worked out before. So I got fears I’ll mess up and hurt myself. I wish my gym had a class on this so I knew I was performing the techniques correctly.
Hi Matt, if you were me, would you buy your book or This book and more importantly what is the difference between the books. I,m reading Smart Bodyweight Training at the moment and it’s really good and has opened my eyes in many respects, so I’m guessing your Isometrics book is also of the same quality and as detailed as this new book, what are your thoughts? Regards, Stephen
Both are great, I wrote mine to be a bit more "delta" meaning simple and straight forward so you can apply and take action as quickly as possible. the DDUIM is great for diving deeper into the science and range of OI after you've had a bit of experience with the exercises in my book
Thanks for the heads up! I've been thinking, possible erroneous thinking, that you can build strength AND muscle size using Isometrics. Since building muscle relies mostly on TUT it shouldn't matter if you move or not, esp for isolation movements. I don't know if I'm right but since I have the book now ... only at the start with the "Frog" experiment after WWI ... I'm soon to find out. ThX!!
@@RedDeltaProject This book is really enlightening and I've learned a lot as well as filed in some "holes" from what I've already learned. Since the IsoChain is a little high priced for me just to experiment with I got the WorldFit ISO Trainer you recommended a while back. I'm taking the week off too reset my body and then run a hypertrophy program strictly with Isometrics as a test. I should be able to tell in 3 months or so. Thanks for the support you give us!
@@mitchellm873 Fantastic results! I took a 3" PVC coupling and slid the straps through it so I could hang it from the door and even slide it under the door. The coupling was large enough to slide the strap handles through, had no ruff edges and I can "even up" the handles on the fly when I make adjustments. This allowed me to take advantage of different angles. For instance, I would never do a dumbbell kickback because I don't like how they feel but by putting the strap under the door the ISO version of it is fantastic. I do 3 angles for each exercise trying to simulate the muscle along the entire range of motion. I use the Tabata Timer to set the time for three rounds per exercise. Since the straps are easily adjusted, I found that 30 secs rest between each angle was a good fit. I started holding each angle for 20 secs and every few weeks or so I upped the time by 5 secs. When I hit 45 secs I changed exercises and started over at 20. I used various splits from the weightlifting world ... full body 3 times a week, 2 times a week, Bro Splits, etc. They all work well. I go 100% at each angle and as the time stretches out I have to keep mentally reengaging, making sure I'm maxing what strength I've got left. ISO work, where you're contracting at full force is exhausting. I left each workout totally wiped and while this doesn't mean I stimulated muscle growth it does open my eyes to the effects of using pure strength over time. My heart rate gets jacked and I'm breathing hard. Full body workouts at higher contraction times is draining. I feel the effects all day which is why I started going for split training. As I got stronger the total drain on my resources was extensive. I don't want to make a book out of this but I've gained muscle all over and I'm stronger in my everyday activities. I don't look like or have the metabolism the prototypical person at my age has, as my doctor keeps saying during my checkups. Not even close. Another thing I found interesting is during ISO training, when you're using your full force, you can really tell when your form is off. Don't have your shoulders retracted while doing presses? You will know it. All in all, this has worked so well I'm still doing it. The gains I've made, the info I've learned about myself and my limits have all changed in a positive way. BTW, I just turned 67 and this has allowed me to get stronger, get far more muscle growth and do it without killing my joints. This is now my preferred way to train and since my long term goal is to not need a walker when I hit 70, unless I have an accident, I'm easily on track. As a side note, my wife has now joined me, since she wants the same results, and this is an interesting journey in and of itself.
Just got the book ordered. I think I figured out a way to make one similar to Dragondoor's with basic stuff from the hardware. A digital crane scale will give you an idea of the amount of force you are producing. I will make a homemade prototype and see how much it cost. I'm guessing around $80.
Hi, I read Bob Hoffman's book on Isometrics many years ago in it he recommends one set of six second max contraction per compound per lift what is your view on this and how many seconds and sets do you do/suggest? Some do 10/10/10 others do 30/30/30 per lift Bob believed that this would tax the SNS and more recovery would be needed. His system was done daily with a strength test once a week. What is your opinion on this thanks?
TBO, I haven't had much experience with shorter holds of less than 10s as I've applied more of a 15-20s hold sort of a body builder style approach. But overall, I would say the OI is pretty easy on the CNS so even if you do tax it more, you'll still recover really fast imo. Play with different durations, like 10s holds for 2 weeks and then go with 20s holds and see what you experience.
@@RedDeltaProject Thank you for the reply i appreciate it. I will take on board what youve said . The shorter times require instant max tension to the muscle some what explosive, the workouts become very quick 6 sec x 10 exercises = 1min For a full body .3Pulls 3Pushes 3Bends a Shrug and Calve raise was Bob's suggested routine or 222 S&CR Or minimum 111 and done daily as there's no DOMS. Once a week you test your strength with weights to quantify your progression. I personally use a door frame and door to do my routine muscles and tendons become very strong and you feel energized when you finish not fatigued. it's a great system . Thanks again for your reply and I really enjoy your channel.
Probably to a degree yes. Its pure strength. Super high rep with lightweight pumps the muscle up more. Look at Bruce Lee he did lots of isometric training and focused on strength he has very dense muscle. Probably your genetics tend to do something with it as well as water retention like what creatine does.
Yes Pavel talks of the difference between blown up hypertrophy muscle and dense strength muscle from potent less reps but more progressive effective smarter training so that it works best plus leaves room to complete again sooner than sore stuff or till failure
Dragon door is F'n great and I heard of them through you so THANK YOU.not sure if you're affiliated in any capacity,do you know if the bodyweight master will ever be available again? I can't find anything similar,+ I'd much rather support D.D. than another company anywhoo
That's awesome, Matt! Do you have any informations about the release date for the Isochain? Thank you so much for the great content, by the way! Best regards from Germany, Robert
From my experience of doing it for years it's important to do proper diaphragm breathing when doing Isometrics and you will be fine. It's a concern I've heard so many times but the breathing part is important when doing isos not only to regulate the blood pressure but also help point more oxygen into the body when working those specific muscles. It's also a great mind and nerve connection. So I encourage when you do Isometrics keep that in mind. Deep inhale through the diapraham for 3-4 seconds total and during the exhale making ssssssss sound and going 7 to 12 seconds on earth hold putting as much force as you can in that time. I hope that helps with your concerns if you have any further questions in reference to it I would be glad to answer
@@woodlandbiker well said the first time I was taught isos I was taught to breathe and not old it but exhale. Not a lot know that during the beginning stages of Isos
Maybe trying to distribute the tension during all the time you are doing an isometric is better, because if you try to give the maximum tension you will think about giving it for just 1 second and this tricks you into locking your breathing. There is no need to max the tension because then you start to shake and this brings way less benefit than building up tension day after day (this tip comes from Maxick).
Yep, breathing is key. Just remember to be constantly breathing in to your stomach(diaphragm). Always breathe through your nose. The moment you start to breathe through your mouth, stop and reset. Once you start breathing through just your nose at all times, you'll notice it getting a LOT easier. Especially, if you do other exercises. I recommend reading The Oxygen Advantage by Patrick McKeown, it'll change how well you can exercise really fast. Test yourself right now even, take a normal breath in and then exhale. On the exhale, hold your breath. How long can you hold it? If it's not 20+ seconds, you have a lot of improve and will notice a pretty significant increase to your workouts as well.
You have to buy the book separate from already paying $499 for the isochain. That’s another $39.99 for the book or $19.99 for the app. I think it’s a bit rich to make you pay for the book as the chain is already out of reach for the average person. The isochain is great but the price and marketing is terrible. Dragon door have set this up to fail.
Seriously, Hammer Strenght Machines completely annihilate all these silly bodyweight and isometric things when it comes to Hypertrophy. Calisthenics is just marketed to people who don't have access to scientifically superior training equipment.
huh, funny, how those who use machines, can't usually do body weight exercises, but people who do body weight can definitely use a machine. Does that mean your comment is moot? Absolutely. Thanx for showing up.
@Unnatural Hypertrophy Unless you're on PED's or 6'4', you're not getting to 200lbs. You've never thought of putting extra weight on your bodyweight movements? **gasp**
@@ddpwe5269 im not saying that bodyweight training is bad, not at all I think its healthy, what I'm saying is its extremely inferior to machines for Hypertrophy. Like unnatural guy stated above me it's very dangerous when done at advanced levels and fails to target the muscle instead of systemic failure setting on. Also the "bar" path of machines allows for WAY better training effects for example a lever arm row vs a inverted row where you always center against gravity and over target the biceps instead of the lat. The main exercises are flawed, Dips and pistol squats are dangerous, pull ups overuse the shoulder joint and push ups aren't loadable.
@@shaftofwisdom You're oh so wrong. Machines make you less strong overall. Why, because you don't use stabilizers as much. Anyone who has used machines knows this. You want to be stronger, you don't use machines. You want to be 'super safe' and understand the movement first, sure. However, if you want to have a balanced athletic body, you're better off with compound movements. Especially, if done with your body. There's a reason why you can't translate a 200lbs bench press on a machine, to a 200lbs bench press with a barbell, let alone dumbbells. However, you can definitely translate from bodyweight to free weights/bars/machines. Why would you at that point if your gaining more usable muscle? Variety. If all you do is machines, you're missing out on a LOT of strength. That also depends, are you looking to make HUGE muscles or functional muscles?
Mat you have your own book Overcoming Isometrics to sell and still you make a review about other people's product. Woow! I have to salute
I'm going to bookmark this so I can come back to isometrics. Right now I'm still adopting the concept of tension chains. I'm 50 and I've done sports and exercised on and off my entire life, and I've never experienced anything as effective as tension chain training. When this becomes second nature I'll take a look at isometrics. Keep up the good work, we appreciate it out here in the interwebs.
Thank you. Would you mind sharing how someone starts on tension chain training? I am a 53-year-old female and I am looking for something effective nad efficient. Thank you!
@@Alien2799 Download RedDeltaProject's Chain Training pdf and give that a good read. He also has numerous videos about chain training. Go through those as well.
@@Lance54689 Thank you very much Lance. I did not know that it was Matt’s “invention”. I have just downloaded the PDF (32 pages?) and I found some videos too.
Any other comments, tips? How long did it take you to see results? I am very excited to give it a try based on your first comment. You seem to be very fond of it so I want to know everything that there is to know about it.
@@Alien2799 Instead of thinking about how many, say, pushups you do, think about keeping your muscles under constant high tension during the pushup. That feeling you have when you try to open a jar of pickles and it won't budge? That is how it should feel in all the muscles of the chain you are doing. Don't worry about how many reps. If all you can do is one negative push up on your knees, that's fine, just keep the tension as high as possible and do several sets. I really feel like I'm getting the most out of the time I spend. I typically do 9 sets per chain, one chain per day, and it takes about 10-12 minutes. But it really feels like I get a lot of work done. If you are just starting go easy, don't overdo it.
I got a copy of the ebook, as well as your Overcoming Isometrics ebook. 2 of the very best pieces of material concerning isometrics training out there.
Thank you John! Appreciate it man!
Very well articulated as to why some people will/won't be able to perform certain modes of training. Simply, there isn't one that is better/worse than another, yet the approach to it from the individual's POV that makes it effective or not. This channel has taught me that over the past couple of years and firmly grasping that point has opened up so many new avenues of possibility for personal growth. In a couple of words, thank you! Stay safe. Stay healthy. Have a peaceful evening.
There's more wisdom and experience in your comment than most people will appreciate here Wesley, very well stated my friend!
I brought your Overcoming Isometrics book, it has rejuvenated my interest in isometrics, what a wonderfully written book. I always trust your reviews...as an aside, I read somewhere that Coach Wade named his biggest isometrics article after a quote of yours, I understand he is a big fan of yours also.
Much thanks Bobby, and yes he borrowed the idea in one of his articles that OI is one of the greatest "hacks" in physical training.
But then again, I also got that from someone else as well. and 'round and 'round the ideas flow through our community.
@@RedDeltaProject You are one classy guy sir!!!
I purchased a copy and it is changing my life.
Well done, and great to hear! best of luck with your training!
Convict Conditioning is the OG progressive calisthenics manual. Still one of my favs. 🙂
Mine too! I also have the videos.
I have this book along with your book Overcoming Isometrics..those 2 are packed with all the information anyone would need...I've done isometrics on and off for years, but recently am making it the cornerstone of my training..thanks to your review, my order for the Isochain is going out next week !
Fantastic Dan! Best of luck with the Isochain, one of the best investments I've ever made in my isometrics gym for sure.
This manual is available on amazon, $9.99 for Kindle version
I’m one of those people that believes in the isochain/ isomax as a way to build strength, speed, endurance and power. I’ve never worked out before. So I got fears I’ll mess up and hurt myself.
I wish my gym had a class on this so I knew I was performing the techniques correctly.
Hi Matt, if you were me, would you buy your book or This book and more importantly what is the difference between the books.
I,m reading Smart Bodyweight Training at the moment and it’s really good and has opened my eyes in many respects, so I’m guessing your Isometrics book is also of the same quality and as detailed as this new book, what are your thoughts?
Regards,
Stephen
Both are great, I wrote mine to be a bit more "delta" meaning simple and straight forward so you can apply and take action as quickly as possible. the DDUIM is great for diving deeper into the science and range of OI after you've had a bit of experience with the exercises in my book
Thanks for the heads up! I've been thinking, possible erroneous thinking, that you can build strength AND muscle size using Isometrics. Since building muscle relies mostly on TUT it shouldn't matter if you move or not, esp for isolation movements. I don't know if I'm right but since I have the book now ... only at the start with the "Frog" experiment after WWI ... I'm soon to find out. ThX!!
You're right, when you really get down to the fundamentals of how the muscles work, isometrics can be great for building both muscle and strength
@@RedDeltaProject This book is really enlightening and I've learned a lot as well as filed in some "holes" from what I've already learned. Since the IsoChain is a little high priced for me just to experiment with I got the WorldFit ISO Trainer you recommended a while back. I'm taking the week off too reset my body and then run a hypertrophy program strictly with Isometrics as a test. I should be able to tell in 3 months or so. Thanks for the support you give us!
@@synitarthrax5618 How did the experiment go?
@@mitchellm873 Fantastic results! I took a 3" PVC coupling and slid the straps through it so I could hang it from the door and even slide it under the door. The coupling was large enough to slide the strap handles through, had no ruff edges and I can "even up" the handles on the fly when I make adjustments. This allowed me to take advantage of different angles. For instance, I would never do a dumbbell kickback because I don't like how they feel but by putting the strap under the door the ISO version of it is fantastic.
I do 3 angles for each exercise trying to simulate the muscle along the entire range of motion. I use the Tabata Timer to set the time for three rounds per exercise. Since the straps are easily adjusted, I found that 30 secs rest between each angle was a good fit. I started holding each angle for 20 secs and every few weeks or so I upped the time by 5 secs. When I hit 45 secs I changed exercises and started over at 20. I used various splits from the weightlifting world ... full body 3 times a week, 2 times a week, Bro Splits, etc. They all work well. I go 100% at each angle and as the time stretches out I have to keep mentally reengaging, making sure I'm maxing what strength I've got left.
ISO work, where you're contracting at full force is exhausting. I left each workout totally wiped and while this doesn't mean I stimulated muscle growth it does open my eyes to the effects of using pure strength over time. My heart rate gets jacked and I'm breathing hard. Full body workouts at higher contraction times is draining. I feel the effects all day which is why I started going for split training. As I got stronger the total drain on my resources was extensive.
I don't want to make a book out of this but I've gained muscle all over and I'm stronger in my everyday activities. I don't look like or have the metabolism the prototypical person at my age has, as my doctor keeps saying during my checkups. Not even close.
Another thing I found interesting is during ISO training, when you're using your full force, you can really tell when your form is off. Don't have your shoulders retracted while doing presses? You will know it. All in all, this has worked so well I'm still doing it. The gains I've made, the info I've learned about myself and my limits have all changed in a positive way.
BTW, I just turned 67 and this has allowed me to get stronger, get far more muscle growth and do it without killing my joints. This is now my preferred way to train and since my long term goal is to not need a walker when I hit 70, unless I have an accident, I'm easily on track. As a side note, my wife has now joined me, since she wants the same results, and this is an interesting journey in and of itself.
Just got the book ordered. I think I figured out a way to make one similar to Dragondoor's with basic stuff from the hardware. A digital crane scale will give you an idea of the amount of force you are producing. I will make a homemade prototype and see how much it cost. I'm guessing around $80.
Nice! Sent me a pic if you get that built. WOuild love to see it DM RDP on INstagram!
Have you done it? Thank you
Corn pop has one of the original dragon doors from the 40's.
In your video, you said this comes with the Isochain? I just ordered my Isochain and didn't see anything about this being included.
Hi, I read Bob Hoffman's book on Isometrics many years ago in it he recommends one set of six second max contraction per compound per lift what is your view on this and how many seconds and sets do you do/suggest?
Some do 10/10/10 others do 30/30/30 per lift Bob believed that this would tax the SNS and more recovery would be needed. His system was done daily with a strength test once a week. What is your opinion on this thanks?
I'm bookmarking this in anticipation of a response. Great question!
TBO, I haven't had much experience with shorter holds of less than 10s as I've applied more of a 15-20s hold sort of a body builder style approach. But overall, I would say the OI is pretty easy on the CNS so even if you do tax it more, you'll still recover really fast imo. Play with different durations, like 10s holds for 2 weeks and then go with 20s holds and see what you experience.
@@RedDeltaProject Thank you for the reply i appreciate it. I will take on board what youve said .
The shorter times require instant max tension to the muscle some what explosive, the workouts become very quick 6 sec x 10 exercises = 1min For a full body .3Pulls 3Pushes 3Bends a Shrug and Calve raise was Bob's suggested routine or 222 S&CR Or minimum 111 and done daily as there's no DOMS. Once a week you test your strength with weights to quantify your progression.
I personally use a door frame and door to do my routine muscles and tendons become very strong and you feel energized when you finish not fatigued.
it's a great system . Thanks again for your reply and I really enjoy your channel.
Does isometric make your muscles more dense and rock solid like a brick wall compared to concentric and eccentric?
Purely anecdotal but it has in my experience. Recommend combining it with weight training or calisthenics for the best of both worlds
Probably to a degree yes. Its pure strength. Super high rep with lightweight pumps the muscle up more. Look at Bruce Lee he did lots of isometric training and focused on strength he has very dense muscle. Probably your genetics tend to do something with it as well as water retention like what creatine does.
Yes Pavel talks of the difference between blown up hypertrophy muscle and dense strength muscle from potent less reps but more progressive effective smarter training so that it works best plus leaves room to complete again sooner than sore stuff or till failure
Do you have any information on the paperback release?
Dragon door is F'n great and I heard of them through you so THANK YOU.not sure if you're affiliated in any capacity,do you know if the bodyweight master will ever be available again? I can't find anything similar,+ I'd much rather support D.D. than another company anywhoo
Yea, it's frustrating how it hasn't been available for some time. I will look into it
That's awesome, Matt! Do you have any informations about the release date for the Isochain?
Thank you so much for the great content, by the way!
Best regards from Germany,
Robert
From what I've heard mid-late August is the planned date or maybe early Sept. They are just finishing up on a few details to get it perfect
Blood Pressure Is my major concern when doing Isometrics.
From my experience of doing it for years it's important to do proper diaphragm breathing when doing Isometrics and you will be fine. It's a concern I've heard so many times but the breathing part is important when doing isos not only to regulate the blood pressure but also help point more oxygen into the body when working those specific muscles. It's also a great mind and nerve connection. So I encourage when you do Isometrics keep that in mind. Deep inhale through the diapraham for 3-4 seconds total and during the exhale making ssssssss sound and going 7 to 12 seconds on earth hold putting as much force as you can in that time. I hope that helps with your concerns if you have any further questions in reference to it I would be glad to answer
Just don't hold your breath. This is a major mistake for a lot of people when using isometrics. It's almost a natural response to hold your breath.
@@woodlandbiker well said the first time I was taught isos I was taught to breathe and not old it but exhale. Not a lot know that during the beginning stages of Isos
Maybe trying to distribute the tension during all the time you are doing an isometric is better, because if you try to give the maximum tension you will think about giving it for just 1 second and this tricks you into locking your breathing. There is no need to max the tension because then you start to shake and this brings way less benefit than building up tension day after day (this tip comes from Maxick).
Yep, breathing is key. Just remember to be constantly breathing in to your stomach(diaphragm). Always breathe through your nose. The moment you start to breathe through your mouth, stop and reset. Once you start breathing through just your nose at all times, you'll notice it getting a LOT easier. Especially, if you do other exercises. I recommend reading The Oxygen Advantage by Patrick McKeown, it'll change how well you can exercise really fast. Test yourself right now even, take a normal breath in and then exhale. On the exhale, hold your breath. How long can you hold it? If it's not 20+ seconds, you have a lot of improve and will notice a pretty significant increase to your workouts as well.
You have to buy the book separate from already paying $499 for the isochain.
That’s another $39.99 for the book or $19.99 for the app.
I think it’s a bit rich to make you pay for the book as the chain is already out of reach for the average person.
The isochain is great but the price and marketing is terrible.
Dragon door have set this up to fail.
$499?! Omg no one is going to buy one, maybe some gyms but I doubt it. Imagine if technogym made one, probably have to remortgage to buy one.
Yeah they got greedy there. The price point is terrible. The average person won't be able to afford it.
Seriously, Hammer Strenght Machines completely annihilate all these silly bodyweight and isometric things when it comes to Hypertrophy. Calisthenics is just marketed to people who don't have access to scientifically superior training equipment.
Could you explain that a little further?
huh, funny, how those who use machines, can't usually do body weight exercises, but people who do body weight can definitely use a machine. Does that mean your comment is moot? Absolutely. Thanx for showing up.
@Unnatural Hypertrophy Unless you're on PED's or 6'4', you're not getting to 200lbs. You've never thought of putting extra weight on your bodyweight movements? **gasp**
@@ddpwe5269 im not saying that bodyweight training is bad, not at all I think its healthy, what I'm saying is its extremely inferior to machines for Hypertrophy. Like unnatural guy stated above me it's very dangerous when done at advanced levels and fails to target the muscle instead of systemic failure setting on. Also the "bar" path of machines allows for WAY better training effects for example a lever arm row vs a inverted row where you always center against gravity and over target the biceps instead of the lat.
The main exercises are flawed, Dips and pistol squats are dangerous, pull ups overuse the shoulder joint and push ups aren't loadable.
@@shaftofwisdom You're oh so wrong. Machines make you less strong overall. Why, because you don't use stabilizers as much. Anyone who has used machines knows this. You want to be stronger, you don't use machines. You want to be 'super safe' and understand the movement first, sure. However, if you want to have a balanced athletic body, you're better off with compound movements. Especially, if done with your body. There's a reason why you can't translate a 200lbs bench press on a machine, to a 200lbs bench press with a barbell, let alone dumbbells. However, you can definitely translate from bodyweight to free weights/bars/machines. Why would you at that point if your gaining more usable muscle? Variety. If all you do is machines, you're missing out on a LOT of strength. That also depends, are you looking to make HUGE muscles or functional muscles?