antong3k 2006. Not for resale or publication. Protected under UK and international law. You should check with your doctor before undertaking any exercise plan.

The No Bull Guide to BullworkerIt's time to start getting the most from your bullworker.

The bullworker is the most underrated and effective portable strength training device there is. I know what a formidable workout tool it is and I would like to pass on what I know to you. This guide is not written with the intention of trying to sell you anything else, and I am an independent writer with no connection to the manufacturers or distributors of the bullworker. My motivation is my enthusiasm for bullworker training and a desire to pass on what I feel is very useful information. Older bullworkers can often be found very cheaply on eBay and even the newer X5's aren't especially expensive, so there really is no excuse not to enjoy the amazing benefits of bullworker training.

The advice I am about to give you is based on my experience using the bullworker as an integral part of my fitness program. At the end of this e-book I have provided some links that will give you all the information you need regarding how to perform the complete set of bullworker exercises, as well as guidance on fitness training generally, and nutrition. Although they are live at the time of writing this guide do please let me know if any are no longer active and I'll gladly supply you with new links or a CD.

Bullworker training works, I assure you, however, the first thing to understand about your bullworker is that it can't perform miracles. Without your intelligent and diligent approach to training the bullworker is little more than a strange looking curiosity. Using the bullworker alone will bring you amazing benefits in a very short period of time, but whatever your fitness aims, your bullworker training should ideally be part of a more comprehensive training and lifestyle programme that includes cardiovascular work (eg; cycling, running, rowing, aerobics etc), sports and/or weight training and a sensible diet. A combination of bullworker training, weight training and cardio work achieves a better looking physique and a higher all round fitness level than any one method alone.

The importance of cardioBuilding lean muscle mass isn't just about bullworker and/or weight training. It's about burning fat too so that the muscles become nicely defined, and that means two things...cardio and diet (more on diet later).

Cardiovascular exercise is not only essential for the well being of the heart and respiratory system, but also tones the muscles throughout the body, which can improve circulation and reduce blood pressure, and burns fat. Cardio work should be performed at a moderate intensity (increasing breathing rate, heart rate and causing a sweat) ideally for around 20-30 minutes as close to daily as possible, and at the very least two times per week. Interval training is any cardio work that involves brief bouts at near maximum exertion interspersed with periods of lower intensity activity, and is widely believed to be more effective at inducing fat loss than simply training at a moderate intensity level for the same duration. Read more about interval training, and see some training programmes, in the link at the end of this manual.

Always warm up prior to your workoutsA warm-up period of a few minutes is the first part of every training session, and it's importance cannot be overstressed. Heart and respiratory rates increase, body temperature is raised and the chances of injury are greatly reduced by increasing muscle elasticity.

Here is a good bullworker warm-up routineMaintaining the original position with the cables/straps outstretched above the head, pull

the bullworker through the range shown, so that the final position is at leg level. Repeat this 6-10 times. If you have the X5 model with the four straps instead of cables vary things by using two straps instead of all four for a wider grip.

Ask yourself what you want to gain from your training. Whether you want to slim down or bulk up you are almost certainly reading this because your aim is to be fitter, stronger and with more lean muscle mass. These goals are certainly achievable with your bullworker. If you are looking to bulk up, combine bullworker training with a weight training programme using free weights based on compound movements (ie those which utilise the major muscles) such as the bench press, deadlifts and squats, a moderate amount of cardio work, and include plenty of protein in your diet for maximum muscle growth. If you want to slim down and tone up use the bullworker in conjunction with a higher proportion of cardiovascular exercise and a calorie controlled diet.

Learn to integrate bullworker training into your daily life. Pick it up for a quick workout (even 2-3 minutes) regularly, and plan two or three longer sessions per week in which you integrate the bullworker with a run, cycle or some other aerobic work, weight training, or ideally both. You will be surprised at how quickly the results come, both in terms of the way you look and the way you feel. All the time, keep your goals in mind.

Once bullworker training is part of your daily living you will feel better, have more energy, and be fitter and stronger than ever. However, it's important to understand how to use your bullworker properly... When you perform the exercises on your bullworker remember the golden rule:

Don't over exert, and remember, technique is the most important part!

I simply cannot stress this enough. You will get better results if you start easy and increase the challenge as your strength increases. If you are to see rapid progress and avoid lengthy time-outs through injury you must avoid the temptation to over extend yourself in your bullworker training. This means performing the exercises at no more than 60%-70% of your maximum effort.

It's a good idea to stand in front of a mirror and to have a clock in view when using the bully. When you compress the bullworker exhale, then maintain your normal breathing pattern. Don't hold your breath, and be sure to stay focussed on your goal, which is to hold the compression in a steady state for 7-10 seconds. The words 'in a steady state' are very important. If you start to shake then you are over exerting. However, if it feels too easy then you are not using enough effort. Try to get the balance right.

As you apply the force of your inner strength in a calm and focussed manner, give your attention to the secondary areas worked, as well as the main ones (in many cases this is the abdominal muscles, which should be contracted as each exercise is performed). As you hold the position be sure to remain focussed and steady, controlling the exercise in a calm but firm manner, and not straining against the bullworker. Just as if you were first setting out to train for a long run such as a marathon, for example, you would start off by running shorter distances and then progressively increase the distance, so when training for strength with the bullworker you must resist the temptation to simply go for maximum compression or overlong hold times. Don't train until exhaustion or go for personal bests every workout. You'll overtrain, lose motivation and this will only slow down your overall progress. Remember, 'he who goes slower goes farther'.

So, instead of wasting energy trying to compress the bullworker as far as you can, give your attention to maintaining a steady hold. In the same way, someone doing a weight training exercise benefits far more by paying attention to performing the exercise correctly rather than merely shifting as much weight as possible. This may sound like common sense, but it is the one area where people go wrong more than any other. Naturally people want to progress as fast as possible, but in their quest for speedy results they lose focus, neglect to maintain the correct form when doing the exercise and then injure themselves. Even a minor injury can prevent you from working out for several days, and this will severly impede your progress.

Bullworker exercises can be performed either isometrically, or isotonically. Isometric exercise is performed using single repetitions, or low numbers of of repetitions, and holding a contraction for 7-10 seconds. The benefits are increased muscle tone and strength. Isotonic exercise is performed with increased numbers of repetions (6 or more), slowly contracting and releasing the hold, and only maintaining the contraction on the last repetition for 7-10 seconds. The benefits of isotonic training are endurance/stamina related. Initially, for beginners wishing to build a strength base, the focus will be on isometric exercises.

From the link I have given you, or from your bullworker instruction book or chart, and from the images in this manual, become familiar with the individual bullworker exercises. Don't be afraid to experiment. Holding the bully at a slightly different angle, or with the arms slightly more bent or extended, for instance, will hit different areas. After a few days focussed training your workouts will become more intuitive, your confidence will grow and you will find what works best for you. Over time you can monitor your progress, giving more attention to areas which need working on as necessary. Learn from the illustrations, and from your own experience, which exercises affect which muscle groups. This information will help you prioritise and you will reach your targets quicker. Think about what you are doing when you perform an exercise. If you aren't sure which muscles are being used, ask a partner to observe you as you hold a contraction, and they will be able to see or feel precisely which areas are tensed.

Here are my favourite bullworker chest exercisesThe range of positions used is very important. Higher positions work the upper chest, and vice versa.

Identify your training goals and work towards them sensiblyOnly through intelligent and controlled training will you achieve the goals you desire. Unless you are training for a world boxing title forget 'no pain, no gain'. No amount of blood, sweat and tears compensates for knowledge and technique.

Don't get me wrong. It is taken for granted that you work hard in training and that you make the necessary sacrifices in diet and lifestyle. Only by progressively increasing the intensity of your workouts will you make the progress you desire. However, please resist the temptation to allow your ego to lead you astray in your training, as you will only injure yourself and lose motivation. Far better to enjoy your workouts without constantly being inhibited by the need to exceed. The results will come soon enough anyway if you train properly.

Mastering intensity is a key ingredient in training for strength, size and muscularity. The principle behind the idea of gradually increasing the intensity of your workouts is known as overload. You must impose a demand on your muscles greater than what they are accustomed to. Your muscles compensate for this strain by adding protein to grow thicker and stronger. At that point, the same resistance is no longer sufficient to induce further changes, so more resistance must be added, or longer hold times achieved. In other words, you must progressively add training stimulus to make continued improvements. You need to distinguish muscle burn and muscle fatigue from the pain of injury. The burn from muscle fatigue subsides within 30 seconds or so, whereas injury pain is pronounced, sharp and continuous. Know your physical limitations and learn to read your body's signals.

As you become more aware of precisely what you are doing in your workouts, you will understand the need for variation. Mixing things up not only makes your workouts more interesting but also keeps your body 'on its toes'. Doing the exact same routine everyday for weeks on end would soon get extremely boring, and your workouts would become stale. The body becomes accustomed to the same movements over time, and constantly needs to be 'shocked'. Vary the amount of time you maintain a hold on the bullworker, or perform sets of repeated moves every so often (isotonic training) instead of single contractions, in the same way a weight trainer would hit different muscles with new exercises or vary the weight, number of repetitions, or the speed at which he lifts the weight. Likewise, when running I might do 12 minutes of alternate 30 second sprints/jogs one day, an hour out on the local

marshes another, and a 15 minute dash on the third day to ensure I'm covering both speed and stamina as well as just getting a cardio workout.

See the bigger pictureFor the best results your bullworker workouts should ideally be part of a broader training and lifestyle approach. The bullworker is a strength training tool like no other, and has beneficial effects on the internal organs as well as the muscles, however, as I said earlier it can't perform miracles. It is far more advantageous to integrate your bullworker training into a more comprehensive system of fitness training that is focussed on attaining the goals you seek in the most suitable way. Your cardio work, for example, might be achieved through a sport you participate in, such as soccer or martial arts training. Or it might be through activities such as jogging, cycling, power walking, the step machine, aerobics etc. Your muscle/strength building may take the form of free weights, machines, pilates, calisthenics (using your own body weight) or other systems. The important thing is that you do something you enjoy, and which can easily be fitted into your life. For example if you don't have time to go for a run every day, but can cycle or run to work instead of take the car or bus, then this could become your cardio routine.

Motivation is the key to consistent resultsMotivation is defined as the psychological inducement towards a desired goal. Without a goal you may as well pack up the bully and go home. Unless you are totally committed to making changes in your life forget it. You need to have an image in your head of the 'you' that you want to become, as only with a strong desire to get fitter, stronger and to sculpt the body you desire will you find the consistency that is needed for results. After a while bullworker training will become a way of life and you will wonder how you ever managed without one, indeed like me you may even buy a spare as insurance in the unlikely event that your bullworker breaks!

Here are my favourite bullworker arm exercisesOn the first three note that it is the right arm which is performing the contraction (so you will need to switch arms). For the ones shown gripping the cylinder rather than the handles both arms are used equally. For these exercises (which primarily hit the forearms) the X5 is the most comfortable bullworker, however they can also be perfomed on the older models, though you may wish to use training gloves for a more secure grip. The last two in particular work the chest area too. Indeed, most bullworker exercises hit more than one muscle group, often working the arms and midsection (and internal organs of course) as well as the main target area.

Diet is at least 50% of the fitness equationA good diet is low in fat and cholesterol, sodium and sugars; and high in vegetables, fruits, beans, nuts and whole grains. Eating well is the single most important factor in your training, and of course can make a significant difference in your overall health and longevity. Protein is essential for the repair of muscle tissue, and if you are working out you need to supply your body with enough protein for recovery and growth. Aim for around 30-35% of total caloric intake. The best sources of protein are: protein powders and supplements, turkey, chicken and fish.

Carbohydrates are the body's preferred energy source, and should constitute 50-60% of the calories in your diet. Complex carbohydrates are broken down slowly and should represent the majority of carbohydrates in your diet. Good sources are: oatmeal, brown rice, beans, green and yellow vegetables, shredded wheat and sweet potatoes.

All the fat you need should occur naturally in your everyday diet, and should be around 10% of your daily caloric intake.

As a starting point for working out your daily caloric intake multiply your current weight by either 12, 15 or 18 according to your aims. If you want to lose weight multiply your weight by 12. For maintaining your current weight, multiply your weight by 15. And for those looking to gain weight, multiply your weight by 18. (eg: male who is 200lbs x 15 = 3000 calories per day; female who is 120lbs x 15 = 1800 calories per day). Check out the links at the end to learn more about nutrition.

A typical daily dietFor weight gain eat larger portions and increase protein levels. For weight loss eat controlled portions. Beans or other meat alternatives can be substituted for the chicken. Snack on small quantities of fruit, mixed nuts (plain) and raisins. Drink still water, fruit juice and skimmed milk.

Breakfast - A banana or a small bowl of cereal with skimmed milk. Lunch - Chicken pieces in salad (eg. lettuce, tomato, beetroot, spring onion) with a small amount of light dressing if desired. 2 plain crackers and a small quantity of seasonal fruit. Dinner - Turkey and jacket potato with light salad. Small quantity of seasonal fruit.

A brief word about achieving a 'six pack' or toned absWhatever your ab training routine, you will not achieve a six pack whilst you are holding fat around your waist. As it's not possible to spot reduce, stick to your diet, lose excess bodyfat by creating a caloric deficit between the energy you take in and the energy that you burn and your six pack will come sooner than you think.

Starting out on your bullworker training programmeUsing the bullworker couldn't be simpler, but first it may feel rather strange, especially if you haven't used a bullworker before or are new to fitness training. After you have

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performed each exercise a few times it will feel much more natural and your training will 'flow' more. Don't forget the need to remain focussed during your workouts. You need to be aware of what is happening to your body when you are performing each exercise. By understanding what is going on you will come to appreciate the bullworker for the work of genius that it is. You will literally 'feel goodness happening' (that sounds corny, I know) as you train. This is a very empowering feeling. You will feel strong and powerful, energetic and positive.

After training for a while your increased understanding of what you are doing and your greater state of body awareness will lead you to experiment more, and to come up with your own programmes. At first though, stick to the basics and concentrate on getting used to performing each exercise correctly. The suggestions I give below are programmes that have worked for me, and which can also incorporate cross training (such as running and weight training) into your bullworker routines for even better results.

Don't forget to warm up, warm down and stretch, and get proper instruction on all weight training exercises (also see the weight training link at the end of this manual). If you are doing weights as well as bullworker exercises, on the first weight training session start off light and do one set per exercise only. You might ache the next day but this is normal and shows you have trained well. Your body is merely adapting to the stress applied. Gradually build up the number of sets per exercise to three. Perform each weights exercise for 10-12 repetitions. The weight you are using should be heavy enough so that the last repetition is near impossible.

Basic fitness and strength training for beginners (without weights)A 12 minute walk/jog followed by any 6 bullworker exercises, performed once each for 7 seconds, three times per week. Build up the length of the jog and the number of bullworker exercises/repetitions as you progress. Choose the exercises according to the areas you are most keen to develop. Remember, significant lower body strength (but not upper body) will come as a result of the walking/jogging alone.

Intermediate/advanced programme (with or without weights)20-30 minutes cardio per day, including occasional sessions of interval training. 12 or more bullworker exercises and 30 minutes weight training (optional) two or three times per week. Aim to increase the intensity of the cardio work and increase the weights/repetitions/bullworker resistance as you progress. If you are doing bullworker exercises only, and not weights, then increase either the number of bullworker exercises and/or the number of repetitions of each exercise. If it's primarily strength/size gains you are after, stick to the isometric technique at first (smaller numbers of repetitions, holding contractions for 7-10 seconds) rather than isotonic (increased numbers of faster repetions). Later on you can always add in the isotonic training, which focuses not so much on getting strong, but remaining strong over longer periods of time.

A two days per week program (with weights)Monday: Bullworker chest and leg exercises. Squats or leg press. Leg curls. Standing calf raises. Incline bench press. Dumbbell biceps curls. Ab leg raises. 20-30 minutes cardio.Thursday: Bullworker shoulder and back exercises. Behind neck shoulder press. Side lateral raise. Lateral pulldowns. Seated pulley rows. Triceps pushdowns. Crunches. Hyper extensions. Shrugs. 20-30 minutes cardio.

Here are my favourite bullworker shoulder and back exercisesThe first is performed with an overhand grip on the top cable and it is this arm which moves upwards, simulating a lateral raise in weight training, and targeting the deltoid muscle. The lower arm is held still, and the grip can be either under or over arm. The others are self explanatory, but be warned, the last one (with the bullworker behind your back) is very difficult. Do not expect to contract the bullworker very much! On the second exercise vary things by slowly bringing the bullworker down in front of your body until it is at waist

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level, all the while maintaining the overhand grip, then continue to hold the contraction. As well as being a good deltoid exercise I find this works the chest and lats too, and helps build a V shaped torso.

For those who find it hard to put on sizeYou must train intelligently, and you need to concentrate on eating enough calories and not overtraining. If you are struggling to bulk up, stop all cardio training for a while and just train with weights and the bullworker three times a week maximum. Using free weights rather than machines develops the balance and coordination muscles, and makes you stronger and more toned quicker than machines. Free weights will require more instruction initially, however, and it would be worth joining a gym if you are new to weight training. Always have a minimum of one day's rest between weight training sessions.

A 3 days per week programme (with weights)Monday: Bullworker leg exercises. Squats or leg press. Leg extensions. Leg curls. Standing calf raise. Ab leg raises. 20-30 minutes cardio.Wednesday: Bullworker chest and shoulder exercises. Incline bench press. Behind neck shoulder press. Side lateral raises. Dumbbell biceps curls. 5-15 minutes interval training.Friday: Bullworker back exercises. Lateral pulldowns. Seated pulley rows. Triceps push downs. Crunches. Hyper extensions. Shrugs. 20-30 minutes cardio.

20 minute bullworker/bodyweight workoutsHere are some simple to follow 20 minute routines that require no equipment other than a clock (and a bullworker of course). These can be done any time, anywhere...but be prepared to suffer! What looks quite easy on paper will reduce you to a quivering puddle of sweat after 20 long minutes! Pace yourself and don't overdo it first time. After the first few workouts you'll have a much better idea of your capability, and pacing yourself will become easier.

Workout 1

10 x push ups (hands below shoulders, body straight, feet together) 15 x sit ups (or crunches, leg raises, cycle legs, seated knee tucks, incline bench sit ups)

20 x squats (feet shoulder width apart, knees in line with toes) 7-10 second bullworker hold (vary the positions)

Do the above for 20 minutes. Aim for between 10 and 20 rounds.

Workout2 15 x push ups (alternatives are pull ups, which are harder for most folk, or dips, if you have the kit) 7 second bullworker hold 15 x sit ups (or alternative) 7 second bullworker hold 15 x squats 7 second bullworker hold

Do the above for 20 minutes (30 mins more advanced).

Workout 3 30 seconds push ups (or alternative) 3 x 7 second bullworker holds 30 seconds sit ups (or alternative) 3 x 7 second bullworker holds 30 seconds squats 3 x 7 second bullworker holds 30 seconds squat thrusts (or star jumps, spotty dogs, running on the spot) 3 x 7 second bullworker holds

Do 5 rounds of the above. The 3 bullworker holds should take 30 seconds or so in total, allowing for changeovers.

A 3 minute total body workoutFor those with a very busy schedule! Do it whenever you can. There is only so much you can do in 3 minutes of course, but you WILL be surprised at just how effective this is.

Hold the 'down' position in a push up for 1 minute. If you are unable to do this (it isn't easy) substitute with, or switch to, a straight body static hold. This works the core.

Perform 4 bullworker holds for 10 seconds each, with a 5 second rest after each. Choose the holds (which may be varied) from those I have shown. This works the upper body.

30 seconds of squats (weights optional), followed by two more 10 second bullworker holds, with a 5 second rest after each. This works the legs and upper body.

How to perform a straight body static hold Lie face down on the ground in a prone position. Lift your body off the ground so that you are supported only by your forearms and toes, elbows on the ground. Your forearms and hands should be resting on the ground, pointed straight ahead, toes and feet should be shoulder width apart and your head in line with your spine. Contract your gluteus (buttock) muscles gently and hold the position.

A 5 minute total body workoutOr 10 minutes if you repeat it! Done with proper form this will be just as effective as some folks' 1 hour so called 'workouts'.

Do as many push ups as you can in one minute. If you can't do any more switch to the static body hold for the remainder of the minute.

Perform 2 bullworker holds for 10 seconds each, with a 5 second rest after each.

Do as many squats as you can in one minute.

Perform 2 bullworker holds for 10 seconds each, with a 5 second rest after each.

Do as many sit ups (alternatives: crunches or leg raises) as you can in one minute.

Perform 2 bullworker holds for 10 seconds each, with a 5 second rest after each.

Stretch for the last 30 seconds by standing with your feet twice shoulder width apart and pushing your arms out to the sides at shoulder level. Try to imagine you are in a narrow corridor and you are using your hands to stop the walls moving inwards.

My training systemAlthough for those who are totally new to weight training joining a gym is a good idea, I don't belong to a gym, as personally I much prefer the convenience of training at home, where I get to choose the music (punk rock usually) and I don't have to suffer any fools. I have only the most basic equipment, including a few dumbbells, a fold up incline bench, an ab roller, and a cheap stationary bike. Most of this equipment was bought at junk stores/boot sales/ebay and probably cost no more than 50-75 in total. As for the bullworkers, I currently use two older models, the Bullworker 2 (green handles), Bullworker 3 (brown handles), as well as the X5. Here's what I do to stay fit:

I try to do something physical every day, even if only for a few minutes. It might be a bullworker workout, a run, a few sit-ups, some weights, a bike ride or just a fast walk with a weighted vest.

I vary my training often, as I described earlier, so it doesn't get stale. If you don't enjoy training, it's a lot harder to stay motivated.

I always keep my goals in mind. My present goal is to stay lean and muscular into middle age, not aiming for increased size, just maintaining a good fitness base.

I keep my bullworkers in my work area (I work from home) near to my desk. They are always in sight. There is nothing better than getting up from the desk after typing a long email and doing a couple of bullworker exercises.

As I use the bullworker only for upper body work I usually perform exercises similar to those I'm shown doing in the pictures. I rarely train my legs with weights, preferring instead to put some hillwork into my running routines. The bullworker can be used for legs, however (see illustrations in the first link below).

I often work the bullworker into my weight training routine. It helps me get a good 'pump'. I also experiment all the time with my bullworker training. For example, I'll hold a contraction for a minute or even longer at a lower intensity level than the usual 60-70%, in the same way that a tai-chi practitioner might hold a stance.

I'm no fitness obsessive. I don't over exert myself when training and I try to lead a balanced life. Rest and relaxation is as important as the training itself.

Last, but not least, I'm careful about what and how much I eat. There's no point in training otherwise, it's as simple as that. As I'm not looking to bulk up at the moment I eat only low calorie meals with plenty of salad and fruit. I don't eat cakes, crisps, biscuits, chocolate or other fatty/sugary/high calorie foods, and I drink plenty of water. Sometimes after heavy training I enjoy a skimmed milk based protein shake.

Staying fit in later lifeAs we grow older, our metabolism slows down and, for most, our activity level declines. However, it is still possible to remain fit and strong, with a high degree of vitality. As we are typically burning fewer calories at rest, and resting more, the challenge is to provide the correct level of calories and the right nutrition and exercise programme to stimulate the older metabolism to operate at the optimum level, maintaining fitness and energy levels.

There is no substitute for a balanced diet, coming from a variety of foods spread throughout the day. Eating little and often spurs your metabolism as you process food faster and more efficiently, whereas by only eating once or twice a day, the body slows down and stores calories in fat. Drink water too, in order to absorb nutrients efficiently, stay hydrated, and maintain a feeling of fullness (thus suppressing appetite). As for booze, stick to a (small) glass a day, not a bottle!

Exercise is also important in keeping the metabolism stimulated and should be balanced between cardiovascular (aerobic) training and resistance (anaerobic) training. While the former will burn fat while the aerobic pace is maintained, the latter will cause you to burn fat after resistance training is over, as the muscles repair themselves. Fat burning is based on low intensity, long duration aerobic activity.

So eat less and more often, lay off the booze, and KEEP TRAINING.

Some of my bullworkersThe first bullworker, originally known as the Tensolator, was released in the early 60's. It has green handles and plastic coated steel traction cables. It has a very strong spring and weighs approximately 1.8Kg.

The light green handled model (Bullworker 2), released a few years later, is 90cm in length and is of similar weight and appearance to the Tensolator. Like the earlier model it has knurled finger grips on both sides of the handles. It also has a removeable plastic powermeter and a red sliding strength indicator.

The brown handled Bullworker 3, from the early 70's, weighs around 1.6Kg. It has a few exercises printed on stickers on one side of the handles, moulded finger grips on the other side, a power meter printed on a sticker, and a red strength indicator.

The newer X5 saw a radical change in design. It came out around 1980, weighs 1.4Kg, and is very smooth in use. The extended handles with their large flanges, and the twin nylon traction ropes on either side offer a great deal of versatility and range of motion. The SUPER X5 has red stitching on the traction ropes but was very similar to the basic X5. An X5 GOLD is also available, with a gold coloured cylinder. Of note too is the light brown coloured heavy duty model with a stronger spring and slightly thicker handles. Some X5's have exercise instructions printed on the handles, and all have the sliding strength cursor. Some 90's models were made with a brushed chrome finish and various coloured handles.

The lady bullworker weighs 1.2Kg and has similar styling to the brown handled model, only it measures 70cm in length instead of 90cm. The one in the picture belongs to my special lady but I 'borrow' it sometimes for a bit of fun (don't tell her!).

Remember this!1. Use your bullworker regularly, preferably as part of a varied training programme. 2. Know precisely what it is that motivates you and always keep your goals in mind. 3. Concentrate on technique more than 'brute force', and enjoy your workouts. 4. Don't overtrain, and watch your diet. Resting and eating properly are at least 50% of the

process.

That's it..Give my suggestions and workouts a try, add good nutrition, rest and relaxation, and I'm certain you'll see and feel the benefits in no time. I hope that you found something here to help you to achieve the results you desire. Train hard, be safe and have a good time, all the time.CheersAnton

Links:If the links don't work, copy and paste the address into your browser address bar.

Illustrated bullworker training programme:

Fitness and training:http://www.hussmanfitness.org/http://www.netfit.co.uk/menu.htmhttp://www.exrx.net/index.htmlhttp://www.healthstatus.com/calculators.html

Abs/core:http://www.beginnertriathlete.com/cms/article-detail.asp?articleid=486http://www.nths.net/athletics/sports_medicine/Abs.htm

Interval Training:http://www.musclemedia.com/training/hiit.asp

Diet and nutrition:http://www.nutrition.org.uk/home.asp?siteId=43ionId=shttp://www.fitday.com/http://www.calorieking.com/

Buy a new bullworker (UK):http://www.bullworker.com/

Buy a new bullworker (US):http://www.thebullworker.com/

Buy a used bullworker (UK):http://search.ebay.co.uk/search/search.dll?from=R40&satitle=bullworker

Buy a used bullworker (US):http://search.ebay.com/search/search.dll?from=R40&_trksid=m37&satitle=bullworker&category0=

Copyright antong3k 2006-2007. All rights reserved. The No Bull Guide to Bullworker is for personal use only and cannot be reproduced or transmitted in any form or by any means (electronic, mechanical, photocopying, recording,or otherwise) or used for advertising or promotional purposes, general distribution, creating new collective works, or for resale, without written permission of the publisher.

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