Hi all, help me create a complete workout

[Il Nero]

I've bought my first powerball 1hour ago.It's the basic one withtout the electronic time.I'd like you more experienced users to aid me making a schedule with excersises for:
Biceps
Triceps
Forearms
Chest
Shoulders
I know it's a big request from a rookie, but atm the p-ball it's the quickest and only available physical activity among with running I have access too, so answers are welcome.
1more question, do you think using some protein supplements and creatine before using the pb would aid the muscular work and growth?

[stephenk]

Have a look at the exercise videos which should help with the techniques needed for each muscle group:

http://www.powerballs.com/exercise_videos/

Not sure about supplements - Im sure someone else can help.

[Il Nero]

Can't find a good position for exert my triceps.Also, it's normal I can't keep up very long at the beginning?Anyway I feel the effort on forearms and wrists.This tool is great

[r_o_b]

I honestly don't think that supplements are ever worth it. They are so expensive. If you want to get bigger, eat more!

[stephenk]

Can't find a good position for exert my triceps.Also, it's normal I can't keep up very long at the beginning?Anyway I feel the effort on forearms and wrists.This tool is great

Yeah take it easy your first few days to get used to it. I remember the day after my first powerball arrived - couldn't use it for a few days with wrist pain!!

A while ago Adrena1in wrote this for triceps:

The movement you need to make to keep the Powerball rotor spinning is a circular "stiring" motion. The easiest way to do this is to perform the motion mostly with your wrist, as this requires very little movement. However, it is possible to lock your wrist and either move your entire lower arm in a circular motion, or lock your whole arm and move it (from the shoulder) in a large circular motion. EDIT: This assumes that you have the counter of the Powerball pressed into your palm, and your palm facing away from you.

Hope this helps.

[KuJu]

1more question, do you think using some protein supplements and creatine before using the pb would aid the muscular work and growth?

Hi there, interesting question! The powerball is a great workout no question about it and it will help develop musculature, however...... It sounds to me like you're looking for some serious muscular growth here and I'm afraid - with all due respect to the manafacturers - the Powerball will not be enough to really get huge results. (Assuming thats what you want of course!) Muscular hypertrophy (muscle growth) occurs when the muscle is subjected to a specific stimulus in a specific environment. To make your muscles grow you need to (a) give them a big load (ie weights or resistance exercise) (b) increase that load periodically (and frequently - for instance in a gym you should be upping the weights every visit in a good program, even if its only by a pound or two) and finally you need the KEY ingredients: Sleep (7-8 hours good QUALITY sleep every night) Food (consume more calories than you burn, make them good quality with lots of protein, about 1.5-2grams per kilo bodyweight - and eat a small meal every 2-3 hours rather than 3 big meals) and finally water. Lots of it. 2-3 litres a day.

The powerball can provide resistance training and the resistance increases as you speed up. However there are limits on the muscles it can activate and thats important. Dont get me wrong - i would say its essential to do some power training to release growth hormone and to stimulate good solid muscle growth and tone - but you need weights or Isometric training to really get results. Ideally - Squats, Deadlift and Bench press - by far the best strength and power exercises there are because they do your whole body. Squats can make your chest grow because they release growth hormone - seriously! (Obviously you need to exercise your chest as well but it's well documented that squats make a difference!)

And finally to your question about supplements. Unfortunately its almost impossible to guarantee you have a "balanced diet" these days. Serious training, i think, calls for supplements. But as someone who has used lots, and studied many more I can honestly say that a high quality (dont skimp on these its not worth it) WHEY PROTEIN based weight gainer (not casseinate, not cheap stuff - spend the money or dont bother...its easy to waste money here) and Creatine (just plain creatine no need for fancy Esters of Creatine that make huge claims...just plain ordinary creatine..WILL make a difference. Creatine is hugely well researched and it does make a difference. Fact. Whey protein (if its good quality) is a better quality protein than steak. Far better. And less fatty than egg. Salmon, Turkey, Tuna are also excellent proetin sources and will help. But you need ALL the ingredients to make this work. Skip one and the training suffers....but the supplemenst are just that - supplemental. They are in ADDITION to everything else. When you have the exercise program sorted, good diet, slepp, water etc - THEN look at supplements and they will make a difference for you. Feel free to contact me if you want more info - sorry this turned into an essay!!!!!

[dcash10181]

1more question, do you think using some protein supplements and creatine before using the pb would aid the muscular work and growth?

I personally use creatine and another powder drink that focuses on the fast twitch muscles. It has creatine too as one of the ingredients. My only testimony of the possibility that using these supplements before Powerballing may actually work is my own current scores. After all, I did manage to get 15,241 after only 4-and-a-half months of Powerballing. :)

I think it's ultimately up to the individual what you wish to include into your Powerball routine. Of course, there must be lots of practice to zero in on your specific technique. Believing that you can get the higher scores may help you overcome any mental barriers associated with them. Changing your technique in small ways can also make discovery more frequent and you may possible break some records too. Also important is to take a break here and there to allow for sufficient recovery so you don't get stuck in a period of now progress. I'm sure there is much more to getting the higher scores, but these are a few things to think about. :)

Always Powerballing,
Duane Cash

[KuJu]

1more question, do you think using some protein supplements and creatine before using the pb would aid the muscular work and growth?

Hi there, I did try posting a much more detailed reply but I'm not sure where it's dissappeared to! Moderated maybe?

Anyhoo...the upshot of it was this:

To get bigger muscles (Muscular Hypertrophy) you need to progressively load the muscle. In other words you need progressively bigger resistance (ie adding more weight each time you do an exercise or spinning the powerball faster) every couple of days. You also need Sleep, Good Nutrition and plenty of water. I wont go into to detail here but feel free to contact me if you want to know more.

As for supplements, if the other elements arent in place supplements wont do anything. Supplements are just that - supplemental to everything else. They give you an edge but only when everything else works properly. However, Creatine is an extremely well researched supplement and does deliver great results. If you want to use it just go for plain creatine, dont be suckered in by the many variations available (ie Tri Malate salts, Creatine Esthers etc). They are way too expensive for what they do (I've tried a lot of these! I also reseach performance enhancing drugs professionally) HMB works well with creatine as does any good quality whey protein powder. Dont skimp on the protein its worth spending decent money on but at the same time dont buy overly expensive stuff. Look for reviews online to choose the best one for you and your pocket.

Finally...dcash..I'd love to know what powder you're drinking. As fas as i'm aware its impossible to nutritionally target one muscle fiber type. Both Type I and Type II muscle fibers respond to teh same nutrition, its the targetted exercise that should change.

[dcash10181]

Finally...dcash..I'd love to know what powder you're drinking. As fas as i'm aware its impossible to nutritionally target one muscle fiber type. Both Type I and Type II muscle fibers respond to teh same nutrition, its the targetted exercise that should change.

I sent you a PM with the answer to this question. :)

Always Powerballing,
Duane Cash

[Adrena1in]

To get bigger muscles (Muscular Hypertrophy) you need to progressively load the muscle. In other words you need progressively bigger resistanceI'm no biologist or doctor or anything, but I can appreciate that comment. When I started Powerballing, a hard one-hour session would leave my muscles so pumped it felt like they were trying to rip out of my skin. Nowadays I never get that kind of pump from a Powerball, so I would need more. An hour with the Metal might do the trick... :rolleyes:

[metalhead]

Nowadays I never get that kind of pump from a Powerball, so I would need more. An hour with the Metal might do the trick...

Try and Rock climb or boulder for 2-5 hours then your arms will hurt ! :D

[KuJu]

Yep - bouldering would definitely do the trick! Great power training. As an alternative to using the powerball longer - which will only build endurance - you should spin it faster, for shorter periods of time. ie: VERY fast for 2 mins then break for 30 seconds then repeat..maybe 3-4 times either side. The speed would have to be sufficient to get that "omigodmyarmsexploding" feeling.

Enjoy!:)