effects of doing stone warrior workouts for years

[IronFist]

Alright, so certain martial arts styles have sets that are designed to build power that basically involve doing techniques with all your muscles flexed. The most discussed is probably Stone Warrior from Green Dragon which is 90 minutes long when you do it with as many reps as you're supposed to.

I think doing 90 minutes of constant tension is crazy.

As we have discussed numerous times over the years, this kind of thing will not build power like weight lifting will. It might be something to do if you don't have weights, really.

I want to bring up two things. First, has anyone done anything like this for extended periods of time? Snake Turns Over? Stone Warrior? What were your results? Two, what is a decent amount of time past which doing constant tension becomes dangerous? I mean if you think about weight lifting, you're basically using your muscles for a minute or less per set with rest in between. And then a couple sets per exercise. Maybe, maybe a few minutes total per workout. Similar exercises don't even approach the minutes of continual tension that you are supposed to do in sets like these. The main thing I think of is that there is no way you can actually do maximal tension for any length of time during these sets. I mean after a few seconds your maximum output decreases, and then you do more? No. You can do as much as you can at that moment, though. One poster on this forum I think said that he thought that doing this kind of exercise can make your heart bigger over time and might not be a good idea. We are talking 90 minutes of continual tension. Seriously? Putting the crazy aside, what about doing something like this for 10 minutes? Or maybe taking breaks between the exercises? On the videos Sifu Allen is a big guy but I question whether or not he got that big from Stone Warrior. Although his legs are skinny, and doing horse stance, even for 90 minutes, won't make your legs big, I guess it's possible he did get it from Stone Warrior. In the past I have done Stone Warrior, although not up to the 36 reps you're supposed to, but I was at like 12 or 8 or something which took a ridiculous 28 minutes or something, I don't know how much benefit I got from it. Of course nutriders on this forum complained that I didn't get results because I didn't do it enough, however the reason I stopped was I got into powerlifting which was more efficient. My diet wasn't correct when I was doing Stone Warrior, either, due to me not knowing about how to eat for size at the time. I'm just curious what everyone's experiences here are with these things because I seem to get interested in them again every few years.

[wiz cool c]

You mean like a dynamic tension set? I learned one from my teacher called( Shaolin Jingang Luohan Gong) it only takes 5 minutes to perform and was recommended by my teacher to do it three times a day. I am 45 now and feel once a day along with all the other training I do is enough. It is followed by a very simple method for relaxing the body. I have found many benefits to this type of training though they don’t match the exaggerated explanations in the traditional text.

It does increase strength, somewhat harden the body against blows, and has a few noticeable health side effects. One is longer lasting and stronger sex performance. Recently I have noticed it helps to toughen the body against small injures. Since I have been training daily with teenagers and my body is feeling it in many places, I notice a big difference when I do and don’t perform this set daily.

[IronWeasel]

Everyone who does these exercises will gain the benefits. MOST people quit after a few weeks, so...

Start with Snake Turns Over. Your arms will feel 'harder', and your grip will improve.
You will injure people in arm-to-arm contact drills, while resisting injury yourself.

It doesn't happen over night. I noticed gains at 50 days (out of the 100 day program).

I also noticed improved sexual stamina, but I was younger when I first began the program, so...




People should stop debating stances or squats. Do both. They offer different, but complementary, benefits.
Same with tension exercises.

Start today.
Give us a status update in 90 days.

[mooyingmantis]

The guys that I knew in Akron, Ohio who followed the program were hard as nails beasts! One friend trained these for two hours every day. He was one of the toughest men that I have ever met. I practiced some of these exercises in the 70s and 80s with great results.

[sanjuro_ronin]

Dynamic tension sets work, period.
The issue MAY be that, since there are only finite hours in the day, how does one decide where to focus one's energy?

Are there more effective methods of strength building?
Yes, there is no debate about this ( or at least there shouldn't be since we have empirical evidence for this).

The thing is that, dynamic tension builds strength ALONG the range of movement in a far more direct manner than typical strength building.
What I mean is this, and using the "pushing" motion of pushing you arm away from your chest as an example:
Do a bench press or push-up and you have a set pathway that, while CLOSE to a punch, is NOT a punch, so you will strength all the muscles involved in punching in a GENERAL way.
Dynamic tension strengths the muscles in a SPECIFIC way since you are actually doing the punching movement EXACTLY as you would when punching ( albeit slower and with tension).

It is NOT a question of better or worse, it is simply DIFFERENT.

Ideally, do BOTH methods ( kind of a no-brainer when you think of it).

Now, the issue of 90 min.
There is an inverse ratio of time VS intensity, in short, the more intense an exercise, the LESS time you can do it for ( think an all our sprint VS a paced run).

Logically speaking, if you can do ANYTHING for 90 min, it is NOT that intense.

I do the Iron Wire and, depending on what I wish to work on at the time, it can be done for strength or for conditioning or for relaxation.
There is a very different FEEL to dynamic tension and I find that it COMPLIMENTS my general strength training very well.\

And that is the thing, dynamic tension sets were NEVER designed to take the place of general strength training BUT to COMPLIMENT it or even to supplement it when using ST devices was not possible.

Historically speaking, strength training devices were ALWAYS used for building general strength while specialized sets and such were used to develop SPECIALIZED strength and conditioning.

[bawang]

it doesnt matter if an exercise is made up or not, any kind of muscle tension over time will make the muscle stronger. the question is if it will fuk ur body up in the long run