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The Hillfit Minimum

By Anthony Dream Johnson in Exercise

The Hillfit Minimum is something I came across about a month ago simply while visiting Hillfit.com. I was already familiar with Chris Highcock’s book HillFit because I received a copy when it first came out.

(As I mentioned in a podcast, the book was a sort of inspiration for designing workouts while traveling for the Australia 21 Convention, both with ideas directly from the book, and ideas of my own that sprang from it).

So what is the Hillfit Minimum? It’s a simple starting point for people new to the book, and new to exercise. It consists of

  • a wall sit
  • a pushup plank

Each is (eventually) intended to be performed for ~60 seconds.

What is interesting is that when I first stumbled across this, it struck me as a way to start the day, or even relax, after long hours spent working on a computer. And it appeared to be something that while intense enough to actively focus on, it would not induce enough fatigue to interfere with my workouts, and…

Do you even row, bro?

By Anthony Dream Johnson in Exercise

(click to play)

This is a video of a (semi-low) row I performed yesterday during a big five. I thought this would be useful to post because I’ve filmed and posted plenty of static contraction videos as of late on the OMNI, and no dynamic movements in quite some time.

The machine is perfect at performing both static and dynamic protocols.

Notes :

  • If you watch the gauge closely you can observe the force read out during the entire exercise, including before movement even beings. (I build up effort before movement).
  • If you hit the 720pHD option the gauge should be easier to observe.
  • You can go further in the range of motion if so desired. I don’t believe there is any benefit to doing so in this semi-low position (and perhaps any position, for that matter).
  • What does matter is using and contracting the intended musculature. Not going through a nifty sounding “full range of motion”.
  • I went shirtless during a workout on 4/20/13 for the…

There’s No Such Thing as “Cardio”

By Anthony Dream Johnson in Exercise

James Steele’s full length presentation from The 21 Convention London 2012 is finally up and online. I think James represents himself and his ideas well very well. A worthy addition to the exercise video lineup, to say the least.

This presentation brings to mind one of the most important foundations of HIT : that mechanical work is mechanical work is mechanical work. This is something widely agreed on in HIT … and almost no where else.

It is most glaringly absent in the magical fitness land of CrossFit, all variations of “paleo exercise” (a total contradiction in terms), P90X, “Six Pack Shortcuts”, all group fitness classes, and the entire domain of “athletics”.

These people do not have a fucking clue, and it is very much to their detriment in all contexts.

I wonder at times how much better the discussion would be if this idea really took off. An end to the magical benefits of cardio, jumping around like a crazy person, and…

ARx Fit Equipment & The Future of Exercise

By Anthony Dream Johnson in Exercise

(click to play)

Keith Norris, even with an incredible and impressive physique before incorporating ARx Fit equipment into his workouts, is a living, breathing testament to the merits of motorized resistance training.

This stands in stark contrast to the skepticism of “the masses”, who generally do not even posses a working understanding of the equipment. “Naturally”, they attack what they do not understand (gee, where have we seen that before?).

This is tragic on their part because I am convinced, independent of protocol, motorized exercise equipment is the future of exercise, the same way cams and weight stacks were, once upon a time.

This does not mean all other equipment will disappear, or be made obsolete. Gravity dependent equipment will, and I believe currently is, simply no longer the best and highest possible for the human animal.

Selectorized machines that crudely track for changes in strength through a given range of motion were certainly a step in the right direction, but they do not account…

Timed Static Contraction Row

By Anthony Dream Johnson in Exercise

(click to play)

This is a short video clip from my workout of the week today (or weekend in this case). I would film more but it is such a pain to setup the filming and then workout solo on top of it. I may film more next weekend.

Anyway this is an example of a static row on the OMNI in the rear facing position. There are 4 other position in which to perform a row. It may not be a very exciting video, but, anyone who’s performed this type of protocol appreciates how difficult it is.

For someone like me who has had difficulty with all dynamic rows on all equipment (medx/nautilus/cybex/dumbbell) in the past, static contractions like this are a god send. They turn what is my (at best) clunky motor control for this exercise, into a very intense contraction, and lethally effective way for working my mid and upper back.

If you ever have particular trouble executing an exercise…