The Measure of Success

  What a lot of people don’t realize about those “Before” and “After” photos is that it is not about change over time — but change momentarily. When the entire objective is to build (pump) the body — rather than measure on any other criteria or performance — that can be seen by a tape measure and photos of that enhanced circulation known as the “pump.”

This can be so dramatic that many well-known physiques will not let anybody see them unless they are pumped — and their arm sizes are about 2″ larger than their arms are “cold.” Likewise, they may be fairly fit-looking before a workout, but seem twice as big, and virtually a different person — and that is why a lot of adolescents get hooked on bodybuilding and weight-training — because it does give them that instant gratification and success, particularly if it coincides with their puberty growth spurt. Then these transformations seem nothing short of miraculous — and dramatically affects their psyche and outlook on life thereafter.

As often as not, that is the significance of the “before” and “after” photos and measurements. It could just as well be the measure of change before and after a single workout — rather than the representation of change over time. That is the measure of the effectiveness of a product or practice — more than it is little change over many years — thinking it will miraculously morph into something unforeseen in the present practice and exercise.

Bodybuilding and weight-training is not alone in effecting such transformations. One can see it happen instantly in skin care products — and more familiarly, with the application of make-up, posture, manner, and dress. All this should not come as a secret; it should be obvious — and why astute people cultivate these advantages.

The worst outlook on life, is to feel that one can never change anything — about themselves, or any other happening in the world — no matter how much time, effort and resources one devotes to it. That is distinctly the value of movement, action, and intent: one can change the world, because they can change themselves — and that is the root of all action and intents.

They experience that as a fact — in their workouts — which the tape measure and photos merely confirm enough times initially that shortly, it is not required — but should not be forgotten — for those times in life when what used to work, no longer works. Then they have to go back to those basics, rather than merely presume it is still working — because they may be doing something entirely different now — that doesn’t work. It usually is because they are doing too few repetitions with too much weight — that it actually precludes doing anything productive, restorative or rehabilitative. That’s why there is no measurable change — no matter how long one stays at it.

But actually changing, is easily measurable — and that measure is significant. It is not merely the passage of time — with no change until eventually, one day, everything will have changed — but what exactly caused it, is anybody’s conjecture. Changing weights is the easiest thing to do — but changing the body itself is the greater objective. For that purpose, it doesn’t matter how much the weights have changed — while one has stayed the same.

That’s what most people don’t suspect — that the most consequential change, is what is happening to the body — and not the weight stack. Is the body being super pumped — or is it largely and mostly at rest? If one can sustain an optimal pumping effect, where is it going? — and how can one tell? The tape measure and before and after photos are easily obtainable self-evidence of this. Either it is happening — or it isn’t. Even in the older guys who believe they can no longer achieve a pump (because of age) — if they ever did.

That’s what makes bodybuilders and physique competitors fairly unique; that is their objective — which is not a bad thing for anybody to be able to do somewhat — because that is the rehabilitative process that also makes them grow. That is what is called the recovery ability — and when one loses that, deterioration and decline becomes a way of life. How does one know when that has become the predominant theme in their life? The tape measure and photo — of before and after. The decline is not inevitable. That becomes the measure of success.

Only a rare few improve persistently over time. That is what is significant to measure — and people who make that difference.

How Much Rest is Enough?

 As a general rule, the more one rests, the less they do. That is true not only in working out, but at work, play, and any other activities. As far as I have observed, the most out of shape people, are those who do very little — if anything at all. Such people obviously don’t need more rest — while world-class athletes, can benefit from as much rest as they need — before their inner clock compels them to make another attempt. But then, one need not tell the world-champion in that event what more or less they should be doing, because their distinction tells it all.

However, for those in the poorest health and condition, any strategy that gets them in motion and keeps them in motion, is the much better strategy — until they become the world champion at whatever they want to be good at. Among the less proficient, the better advice is to practice until one becomes good at what one is doing, and the rest and inactivity are what they are already good at, and don’t need more practice. They need to practice what they seldom do — and not rest up over generously from the little they already do.

That is the obvious reason most people who workout in gyms or any other venue, don’t get any, or much results: they are resting too much — thinking that is the major part of the program they like to do, and so they double up on that, rather than the hard part. Some justify that by making the hard part harder, rather than making the hard part easier — so that people actually like doing them — instead of not doing it as much as possible — and getting that result.

In the 1960s, two forms of exercise became popular: one promoting what is today called “High-intensity (interval) training,” and the other, “aerobics” or “cardio” training — and were promoted as though they are two different things, rather than two-sides of the same thing — resulting in superior health and outcomes. Back then, high-intensity training meant higher levels of effort that couldn’t be sustained for more than a minute — or less. The 100 yard sprint is the best example of this, while a marathon run would be an example of the ultimate cardio event. Same activity (running) — but conducted at levels that could be sustained by vastly different durations.

As most have observed, marathoners are usually ultrathin people not carrying excessive muscle mass, while strength athletes carry as much weight as their weight-class will allow. The lesson here is that if one’s primary goal is to lose and control weight, they should be actually exercising most of their workout time — rather than resting 95% of the time — presumably to recover from their 10 second at maximum effort. Even the world champion at that event will insist on at least 10 minutes of rest before their next heat.

The problem lies with people used to putting out little effort and then taking overly long rest breaks. That is likely to be your novice exerciser — not strong enough to exert themselves requiring much if any time for recovery. Such people don’t need maximum rest to recover from minimal efforts. They just need the practice — or “reps” until they become much more proficient at their movements to become serious threats to their own well-being and safety. That is a danger posed in a “non-contact injury,” which become the majority of injuries among the aging and old — so that they give up on competitive events because they recognize that they are their own greatest risk to their well-being and continued success.

But rather than maintaining or increasing those loads, the better strategy is to lower the intensity so that it can be sustained for the proper amount of time — rather than resting to compensate for those overloads. The obvious would be using minimal resistance and eliminating the rest entirely — which then makes resistance training cardio as well, and cardio, muscle building — to converge as the one thing that builds strength as well as endurance.

That is to say that for the majority of those exercising for complete and comprehensive health benefits, they should do high reps of different movements while eliminating the rest periods entirely. Low reps and overly long rest between, won’t get one into the shape one wants to be in.

What 5% of the Effort -- Provides 95% of the Results

  People knowledgeable of High-intensity exercise have proven in study after study, as well as personal experience — that one such workout a week is sufficient to induce and sustain growth over the course of their lifetime. However, that doesn’t mean they only work out that once a week at that level of intensity. If that’s all they do — and nothing else the rest of the week — they are likely to experience extreme muscle soreness for nearly all that week until it is time for their next high-intensity once a week workout — which is not a pleasant way to go through life — always recovering, and then inflicting that same muscle soreness for another week, etc.

But that does not invalidate the fact that one hard workout a week is about all a body can stand — without prematurely burning out or getting injured in some mysterious way — causing many to give up exercise entirely once they reach the vulnerable, susceptible “older” ages — which of course becomes fatal at that stage of life. So the challenge for everyone, is to find that “pace” that allows them to remain exercising all their lives — rather than overdoing it for a short period of time, and then quitting completely — as is fairly typical. One desires to be the atypical person who wasn’t just active and in good shape 50 years ago in the past, but one at the top of their game until the end of life. That is the survival of the fitness — and not the many others who have fallen off the exercise bandwagon for some reason or another. At that point, it doesn’t matter what the excuse is — only that one is not doing the best they can — presently.

Thus one will see a lot of people giving advice in their later years — of what they claimed worked 50 years ago, but is simply unthinkable in their present condition — which might have gotten them this way. That includes the damaged knees, damaged backs, damaged hearts, drug addictions, personality disorders, etc. That is often the price the former great athletes had to pay for their moments of glory. To a lesser extent, that is also the calculus daily exercisers have to make as well. The question is, what 5% of the effort and expenditure, gets one 95% of the results and effects of beneficial exercise — and not as many people think, that unlimited more is always better — and guarantees favorable outcomes.

That is usually what naive and young people think — and think is sufficient to keep them always young — but a few grow wiser with time and age, and note that recovery ability is not unlimited — but has to be managed to last and optimize a lifetime. Of course, first we have to have a critical mass of people living to those older ages — before we note, that some do it better than others — as is true of most things in life. So increasingly, we see the great divergence of the healthy becoming unprecedentedly healthier — while there seems to be no limit to how dependent the not so fortunate in this respect can be kept merely alive indefinitely.

That gives a new meaning to the concept of “peak physical condition” beyond the past traditional measures and expectations of what that is — because it is being defined as we live it. It is not just whether we can still sprint a 100 yards — or do 10 pullups — but something much more meaningful in our daily living — as we actually require it. It is just as much about knowing one’s present capabilities and limitations — as it is establishing a “new personal best” by more conventional standards or event.

At some point in life, just successfully recovering from a hard (intense) workout, is accomplishment enough — because if one can maintain that “ability,” that is all the encouragement and motivation one needs. What is worrisome, is reaching a point in life at which one feels they can no longer recover — from anything, and just fall further into hopelessness and despair for the rest of their lives. That is what resilience is about — which is recovery ability — to adapt to the many challenges a life will bring — and that is more important than just doing what doesn’t need to be done — no matter how impressive.

Most are familiar that some version of a squat is desirable to maintain joint integrity of the lower body — but are often advised not to allow their knees to move as far forward as possible — which is precisely the requirement for engaging the ligaments and tendons of the ankle — as well as the plantar fascia of the feet. Yet the excuse for that performance is that it does not stress the knee joint — which is not the limitation in most people but the tightness of the ligaments and tendons of the ankle, as well as the tightness of the plantar fascia. Meanwhile, the knee maintained in a nearly upright position is obviously the most stressful to the knee by forcing all the weight only on to that one hinge (axis), rather than allowing all the joints of the leg to handle that load — and disburse it. That should be the whole purpose of that exercise (movement).

And similarly, for the upper body (shoulder girdle), the movement of greatest engagement is to attempt to touch one’s hands behind one’s back, with one arm going above the shoulder and the other going below the shoulder — as the productive calisthenic (freehand) movement that results in a quick muscle pump of those structures — more so than one could get with the jumping jacks. Such a movement engages all the muscles in one — rather than working only one at a time, with the obvious limitation that one simply runs out of time and energy to do such low-productivity workouts.

And the word on diet is simply that one is best off lowering carbohydrate intake as low as possible — because the healthy body has the capacity to create its own fuel (glucose) from its own healthy cells. That is the basis for the wisdom of the ketogenic diet and autophagy. There is no need to store glucose in the body — which results in obesity and diabetes (insulin/metabolic resistance). With these simple guidelines, achieving optimal health and functioning should not be the difficult resistance many make it out to be. Actually, that is how Nature intended it to be — and provided for, but we have to understand, and learn to work with — and not against.

Being Well-grounded

 The extremities of the feet, hands and head (face and brain) are the leading indicators of the general health and functioning of the body — so much so that that is how we recognize individuals apart from every other. Those are also the most visible and obvious parts of every body — more than we could identify one’s person’s heart from another, shoulder or hip, etc.

They are also the distinctively expressive organs of the human body. When we note that an individual is remarkably animated (vibrant, lively) it is because of those movements at the face, hands and feet — rather than how high or far they jump, fast they run, or how much they lift. And in fact, specialists in such activities will adopt a rather stoic expression throughout to conserve their energy only to the essential required for efficiency and economy of their "movement."

Apart from such narrow and constrained competitions though, the human is at its best being ready and able to express whatever movements might be required by their versatility afforded by their face (communication), hands (tool using and making), and feet (leveraging one’s bodyweight against the ground). Other animals are much more specialized in what they can do — and why they do it so well. But the human being (organism) has the capacity to do many things — because of the large brain capacity that enables and empowers it. Humans seem to be good at whatever they decide they want to become good at.

One of the earliest forms of human expression and distinction in addition to physical competition, was simply dance — that exhibited fine motor coordination in addition to the gross motor coordination of traditional athletics. Other similar manifestations were painting (art) and music (dexterity) — in the broader category of culture — those shared values it was agreed upon that were desirable qualities to cultivate and improve — for long-forgotten reasons.

Often, people didn’t know why, but recognized that there was something “right” in being light on one’s feet — rather than simply plodding along, shuffling one’s feet — even for great distances. Palpably and aesthetically, it was not the same sense as one leaping and moving quickly on their feet — and particularly on their toes or balls of their feet. Such movements, required the greater articulation of the foot musculature — which has led some exercise physiologists to proclaim that the feet are the second heart of the human body when operated in this manner — as the "soleus pushup.”

That has led to a few enterprising individuals to devise and market a simple device to simulate this movement — but doesn’t require it. It can easily and effectively be done sitting in any chair that allows such freedom of movement — and as such, may even be superior to a stationary bicycle because of its singular focus on the importance of the full range foot movement — not to be confused with the movement at the hips and knees. It is the alternation of the muscle state from fullest contraction to relaxation that produces the pumping effect — which is also the quality produced by any and all the muscles activated in this way.

That is the very reason that exercise in general is beneficial for the health of the body — by directing the blood flow to those areas actually exercised in this manner. If it were only the heart responsible for pumping blood equally to all parts of the body, then we would not see the disproportionate developments of those who choose only to work their upper body, and ignore their lower body -- and vice-versa. But the flow must go to where there actually is the clearing of space because of the muscular contractions compressing the fluids out of that area — which then makes it possible and easy for the heart to pump blood into those vacuums. Without such preceding contractions and clearing, the heart cannot overcome the resistance of the already full area — and fluid accumulation and inflammation (swelling) Is the inevitable result — that continues to worsen in time without this intervention.

This is the condition seen so often with poor circulation in their feet and legs — even if they articulate movement at the hip and knees — because the backup begins at the feet that is minimally or inadequately articulated — even while there may be movement at the hips and knees. This is fairly typical of the movements performed on exercise machines that do not stress the importance of the movement at the extremity. For all practical purposes, it is the same as walking a mile while shuffling their feet. There is no articulation at the foot, and thus no pumping effect — which is the chief value of the exercise.

So when one realizes that it is the movement at the feet (ankle), the machine, device, resistance is much less important — that movement can be done, seated, lying, or standing — with or without equipment, productively. That is true for all the extremities of the body — which are those areas notorious for the poorest circulation of the body — but doesn’t have to be that way. The understanding changes the equation. Then when one realizes that the distal (insertion) of muscles contracts towards the proximal (origin), it becomes a simple matter in accomplishing the healthful effect of exercises — rather than just burning as many calories futilely by doing all the wrong things and wondering why exercise does not deliver the results promised by so many “experts.”

It doesn’t matter how much of the wrong thing you do — and have no time to learn the right thing that works.

The Most Important Exercise (Few do anymore)

 I like to begin each gym workout by doing light breathing pullovers lying on a bench — which used to be the key exercise in the ’50s and ’60s “Golden Era” of bodybuilding — producing those impressive chest to waist differentials through ribcage expansion — as well as midsection minimization. It was such a key movement, that Arthur Jones made it the prototype to demonstrate his Nautilus principles in action. His second machine, was the hip and back machine, which did not catch on in popularity — even though it was for the hip girdle muscles, as much as the pullover was for the shoulder girdle muscles — in his objective to work the maximum number of muscles as well as the largest of the body — with these two basic movements and machines.

Every other machine and movement was much less effective in its impact — because it was either redundant, or more specialized and isolating. And in the case of the neck, forearms, and calves, he felt that no machines in the Nautilus mode were necessary — because the standard mode of performance and resistance could not be improved on. What he, as well as most gym athletes failed to appreciate, was that those levers of the human body are activated and developed not so much by resistance as they are by the range of movement — inversely related to resistance. Because of that, most people lifting heavy weights, never move at their wrists, hands and neck — and even come to believe as many do, that such joints should not be articulated (moved) — because they cannot move under heavy resistance, or would be injurious to do so.

Such extremities were evolved (designed) optimally for range of motion — rather than lifting heavy loads as their primary purpose. That is the reason that the most impressive development of these muscles at the extremities are usually exhibited by the ballet dancers and gymnasts — who have unparalleled development of such movements and that musculature/functioning. That is usually the difference between the outstanding performer and the novice — who doesn’t exhibit such mastery out to their very fingertips. Those are people obviously born with high body intelligence and are usually recognized very early in life as prodigies of movement — which no amount of training can duplicate. So in many countries that appreciate those qualities, they can spot such talents in a roomful of youngsters and only train those who will greatly benefit by such guidance.

Every other society does that to some extent — because they recognize certain qualities as more desirable than others, and that life is not just a random crapshoot in which the normal have as much chance of winning as the “gifted” in that field or specialty. They don’t start off equal, and they don’t end up equal — which is the proper understanding of life and all its activities and outcomes. But that is not to say that nothing can be done — and those advantages are inevitable and inviolable.

The exercise that seems to make the most difference in leveling the playing field for most — is the breathing exercise which is best exemplified by the pullover done lying on a bench with either a light dumbbell or barbell — with either bent or straight arms — for at least 50 repetitions. That was the transformative movement that turned many puny weaklings into bodybuilding champions — in this golden era in which those taking up exercise with this modality were invariably successful beyond their wildest hopes. That was fairly typical of the results one could expect as a weight trainee of that time — but not so much anymore, when the wrong things are given greater emphasis and importance.

It was the importance and practice of breathing — and not merely the increase and monitoring of the heart rate that produced the greatest difference in exercisers. In fact, the pullover is hardly ever taught anymore as even one of the necessary exercises — while many much less and even unproductive movements are promoted as the must-do exercises — the usual being the bench press, squat and deadlift. And if that were not bad enough, done with dangerously heavy weights.

Meanwhile, the most productive exercise ever performed, is shunned because one cannot lift as heavy weights — or should. But proper deep breathing alone would probably be transformative to most people — for a very good reason. First off, they need to breathe only through the nose, and let the movement of air in and out of their body happen because the volume of the chest capacity is maximized and minimized by the natural action of the pullover movement — with a very nominal weight that serves mainly as a focal point. There is no other exercise or movement that comes close to duplicating that dedication to that objective and effectiveness. It is essentially the “breathing exercise” — and as such, makes all subsequent exercises much more productive — done in that same manner — with that attention to the breathing as the essential muscle contraction powering all the others.

In fact, properly done, every other muscle contraction and effort, merely “rides” the breathing contraction — and that is the proper cadence for sustaining any prolonged effort. That is the “flow” one wants to get into, which becomes conditioned so that one need not give conscious attention to in doing most other things. It should be automatic — because of this essential conditioning. 

The opposite of this are the mouth-breathers who force air in and out of their bodies — and deliberately make a conscious effort of even breathing, which adds to their workload diverting attention from the effortless flow. And so they are desperately trying to catch their breath — even in walking, talking and sleeping.  

It is so basic and essential that it is so easy to overlook -- as the most important thing we have to do in life.  Many ancient wisdoms have made it the foundation of their healthy practices.  This is how we practice better breathing by just the attention to it -- and all subsequent efforts become more productive.

Optimal Conditions for Exercise

 The key to understanding exercise under any circumstances and conditions is the importance of the circulatory effect and how it is effected by the change in muscle states from contraction to relaxation (expansion). The prime example of this is the function of the heart — which is dedicated to providing this ambient constant pressure outwards towards the extremities.

However, the flow back towards the heart is not provided by that same functioning — but then is determined by the extent of the skeletal (voluntary) muscles compressing the fluids back towards the heart and central organs of the body to recycle, purify and eliminate waste products out of the body, and the failure to do so, largely accounts for the accumulation of these toxic substances in the tissues as the inflammation (swelling) that is seen as the source of all human dysfunction, disrepair, deterioration and eventually death.

In that sense, the body is an ecosystem dependent on the exchange with the greater environment — taking in food, air, water, other nutrients, and eliminating it from the body in an optimal interdependence. Simply put, that is taking in the new, and getting rid of the old, as the normal, healthy process of life — and therefore, anything that aids in that process, facilitates the health, and that which impedes those processes, have to be addressed, accommodated, and adapted for as much as is practicable in living one’s life, and prolonging those possibilities.

Simply put, one has to put in that effort to survive, and then beyond that, to flourish and prosper beyond the most primitive hand-to-mouth survival — in building up more than adequate reserves to deal with even greater challenges and rewards. Life for every living creature is not automatic and entitled. One has to do the necessary — and the basics, which should not be taken for granted just because they are provided for at a minimal, subsistence level — such as a heart beat. That is the minimal that will keep us alive — but beyond that, we wish to have greater capacities to do the many things that the human mind can conceive of.

So whether one is bedridden, chair-bound, or forced to stand all day, the requirements for effective exercise remain the same — and that is how effectively the body can move the metabolic waste products out of the body — and in that same process, create the space for new nutrients to enter — in changing the muscular states that produce contraction and compression. How much weight, or how far or fast one moves the entirety of the body is irrelevant for this purpose — because the only thing that matters, is the movement of the fluids out of the tissues at it most distant end. Those extremities are the head, hands, and feet — in that order of importance.

That is also the order of decline in most badly aging people. While it is difficult to determine cognitive decline and mental functioning, what is obvious and overlooked, is the decline in the muscularity and condition of the neck and face — which are the indications of the effectiveness of the circulation to those furthest reaches of the body — that people think there is very little they can do something about. There is also very little or nothing they think they can do about a weakening grip or unsteady foot — when these areas can be impacted most easily and greatly by exercise — or movements at these end joints.

Instead, they place great emphasis and importance of movement everywhere else — and especially on increasing the rate at which the always working heart is now demanded to increase the circulatory effect throughout the mass that is at least 100 times the mass of the heart. Meanwhile, the rest of their muscles still do nothing — and they are stunned when they continue to deteriorate dramatically even as they make their heart work harder and harder — until it ultimately fails. That was never the problem.

The problem was that the fluids were accumulating in the extremities of the feet, hands, and head, and they were not producing the movements at those joints (axes) to push out accumulation — and when they do that, they realize they can instantly transform themselves into their highest functioning selves — just as Nature intended and designed the body to — anytime, anywhere, under any circumstances it is required to — to optimize its chances for survival. Other animals grow twice as big when threatened.

That is the primary talent and skill bodybuilders have and cultivate to get better at. That they shrink back to “normal” is quite expected — because one doesn’t have to be at peak form all the time. Only when they have to — same as all the other animals in nature. They do only what they have to do — and keep the rest in reserve — for when they have to. The rest is just a waste of time, effort and resources — devoted to all the irrelevant things — while the really important, go completely unrecognized, ignored, and merely taken for granted — as nothing can be done about it. That is where it makes the most difference. Those are the true markers of the vitality and condition of an aging (deteriorating) individual — the appearance of the neck, hands and feet — implying the health and circulation of the rest.

It is not weight and resistance that determines that — but range of motion at those most distal axes — that trigger the rest of the musculature. It’s always been as simple as that.

Recovery from Exercise

  Physiologists say there are 600-800 muscles in the human body -- so in order to work every muscle individually would be prohibitive -- and require one to exercise virtually every waking moment -- unless they can find a way to work many muscles at a time, which is an easy thing to do when one realizes that muscles are organized into pathways or meridians in which energy flows.  Some of the ancient adepts called it "chi" or "prana" indicating the vital life force.  Centuries later, it would be called "circulation," which for all practical purposes, are the same thing.

Life is funny in that way: the same thing can be called by different names as though they were different things -- rather than the same thing called and described in different ways -- as it more accurately is.  Such differences are rooted in language itself, and not whether it is a higher or lower understanding of that phenomenon.  But once we are clear on what we are talking about, we can evolve even higher levels of understanding of what we are talking about, otherwise, one opinion (explanation) is as good as any other.

In these discussions, it is possible to go in two different ways: the simpler, or the vastly more complex -- and endless discussion so that one never gets around to acting on it.  Or having the simplest understanding, and immediately acting on it, and being guided by that outcome as to what to do next.  In other words, one does not begin with a conclusion -- but is a discovery of the truth along the way.  Most of life prefers this way -- learning by trial and error, or doing -- rather than thinking one knows what they doing, and finding out at the end, that one had no idea what they were doing.  That is the difference between success and failure -- and of course, disappointment.

"Exercise" has always been the exercise of one's understanding, and not just the mindless repetition of what some higher authority says is good for you -- without rhyme nor reason.  The value of exercise has been to enhance and even optimize the circulatory effect -- to best do what a body needs to do.  For a few, that might be to lift the heaviest weight -- but for most, it is to sustain their effort for as long as it takes -- and not to fail prematurely or unexpectedly.  Under dire circumstances, maybe that is what they would have to do -- but not if they can avoid it, as a last, desperate resort.

Instead, they would prefer to have plenty in reserve at all times -- uncertain as we all are, of exactly where the "finish line" is, or the music stops.  That is true for all the aspects of our lives -- health, finances, jobs, relationships, or contests -- or if we choose to condition ourselves for such extremes, it is done sparingly and under controlled circumstances in which even the recovery is planned for.  It is not enough just to work oneself until utter exhaustion and even death -- thinking that whatever doesn't kill them makes them stronger.  They might not recover -- but go into a lifelong downward spiral to the end.

That is particularly a problem with prolonged modern lives.  Everyone would be perfectly happy to live a hundred years in perfectly good health -- but that is usually not the case.  Thus far, it may even be unprecedented.  So then, who will be the first?  Obviously, recovery and recovery ability plays a big role in that actualization.

As far as I've been able to determine, performing the exercise through the full range of motion from contraction to relaxation -- without a load (resistance) speeds the recovery from the inflammation brought about my overload training.  Such a performance is what used to be called "muscle control," by the pioneers of modern day bodybuilding -- like Eugen Sandow himself -- generally considered the "father of modern bodybuilding."  But he was notably unique in that he trained with heavy weights, light weights, and no weights at all, and attributed each for his outstanding development.  Each in his mind, was equally valid, and allowed everyone to self-select the course of instruction that suited them best.

It is only in recent times that most are convinced that lifting the most weight is the most productive -- and the exercises in which one can lift the most weight, have become the most popular -- even though they are largely unproductive for most.  They can simply lift the most weight in the deadlift, squat and bench press -- but whether they are the most productive exercises for bodybuilding and health, is another matter entirely.  And particularly worth pondering because they are likely to be the most injurious exercises to perform because of the heavy weights.  

That is in distinct contrast to achieving a superior muscular contraction and relaxation -- with no weight at all -- because there is no resistance to prevent it.  That would be similar to the peak muscle contractions achieved by competitive bodybuilders -- whose downside is that they never learn to master the muscular relaxation phase of it -- and thus are always hypertense.  Hypertension is a big problem in the population at large -- and doesn't need to be exacerbated by maintaining that state all the time.  That is in fact the major occupational hazard of being a competitive bodybuilder -- as opposed to the bodybuilders who do it purely to achieve their best health -- which includes the ability to relax as well.

But the critical factor in such movements is not the weight or resistance -- but the attainment of the fullest contraction and the fullest relaxation that produces the pumping effect that reduces the inflammation (swelling) by enhancing this flow -- that can be achieved and effected by just knowing in what position the articulation must be.  That is how easy, effective, productive exercise can be -- at all times, and under any conditions, and especially in recovering from more strenuous exercise that produces extreme muscle soreness that gets worse without this active recovery process.