Fitness
Why I Traveled to Turkey for Hair Transplant Surgery
Published
4 years agoon
By
Terry Power
I never thought I’d be getting a hair transplant. But then came my 30s, and the realization that my once-thick pelt was thinning, fast. It happened around the same time as ailing knees, slower metabolism, eye bags, and two-day hangovers. So, as I contemplated just how gracefully I wanted to age, I figured that the hairline was something I could control—with a few measures, including a hair transplant. I’ll dive into my experience getting a hair transplant in Turkey, but first, here’s what led me to doing so. (Because I believe individual context is important when you learn about anyone getting a hair transplant.) Then, I’ll outline the process itself, and detail my ‘before’ and ‘after’ progress.
My specific experience with hair loss
Five years ago, at age 29, I cut my hair from shoulder length to a buzz. My barber said, “Whoa. You’ve lost a lot of hair. Like, a lot.” He was referring to the two massive bald spots on my head (which I lost in my mid-20s, as those are vitiligo-induced white spots which thinned and fell earlier than the rest). He was also referring to the fact that my long hair was largely covering up how thinned-out my crown had become, along with significant recession at the temples.
I was aware of the recession. And I already suspected the overall thinning, since long hair tends to showcase exactly how thin and recessed your mane has become. So I spent the next five years hovering between 1-4 inches of hair, never longer, never shorter. This length allowed me to mask the bald spots, to use thickening and volumizing products, and to wear my hair forward over the recession. But underneath all of that, I was extremely insecure about losing everything.
It’s my job to test grooming products. My hair is my canvas. And, like a lot of people, it’s a source of pride, too. I love switching a hairstyle to reflect whatever vibe I’m going for, in addition to changing it up for the sake of “grooming research.” Not that any guy needs to rationalize wanting to keep his hair. The real reason I wanted a transplant was that simple: I do not want to lose my hair, period. I envy those perfectly content with going or being bald. And as often as I tell guys to “simply embrace it,” because confidence is sexy or whatever, I never wanted to weigh that decision.
So I did everything I could to restore the density. (I’ve written about The Most Effective Methods to Regrow Thinning Hair, and I hope you’ll read that, too, before considering a hair transplant.) First was minoxidil and finasteride. The former helps increase blood flow and nutrient delivery, which revives dormant follicles and thickens hair. The latter halts the hormone byproduct which thins hair and suffocates follicles. Minoxidil works primarily for the crown, and finasteride works to stop overall loss, while especially stopping recession. I also did PRP, wherein your own plasma is shoot into your scalp to deliver growth factors to the follicles. Admittedly, I did see improvements after that, though perhaps assisted by the supplements.
Overall, everything worked to stop the recession and to thicken my existing hairs—both the density and the individual shaft thickness. My dermatologist estimates that, before then, I had lost about half the hairs on my crown and, while my hair was always extremely thick, it was still evidently thinner than the sides and back of my head. With those three main steps (the pills, potion, and plasma), along with being more cognizant about my health and hair care, I would posit that about 30 percent of what was lost soon returned. You have a window of time where the dormant follicles can still regrow “lost” hair on the crown, until they dry up and die entirely. Maybe 1-3 years, if you’re lucky. So, if your hair loss is recent, then quickly consult with your dermo, and get started on the right prescriptions. But remember, you can never revive anything that’s recessed; you can only restore crown loss and overall density/thickness. Because I had waited too long to revive the two bald spots (which had been bald for five years or so), they were never going to grow back.
I’ve continued using both minoxidil and finasteride daily, with no side effects (though you should monitor finasteride closely, because a small percentage of men experience sexual side effects).
Why I chose to get a hair transplant
Simply put, I knew that I could get a hair transplant to bring forward the recession, and to fill in the bald spots. Hair transplants are extremely affordable in Turkey, a few thousand bucks versus $15-20K in the U.S. or UK, not to mention the market is packed with world-class pros, since Turkey is one of the cosmetic capitals of the world. It’s supply-and-demand economics in the best way possible, making the effective procedure affordable, since no health insurance is ever gonna cover the procedure. Plus, hey, great excuse to visit Turkey. (Why not add it onto the end of a week in Istanbul or Cappadocia?)
Secondly, I knew that hair transplant technology is finally in a place where we can trust the results to look natural—and I mean very very natural. The devices they now use allow for fast recovery, next to no pain, perfect individual placement of each hair graft (so that it grows at a natural angle, instead of vertically, like the plugs of the ’90s). These modern implant pens also allow for natural density and spread of the hairs, granting fullness if you require it (the doctor will know how dense to make it, so that it looks uniform and natural with the rest of your hair).
This precision and customization means that, finally, hair transplants make sense across the board. We’re probably a decade or so shy of stem cell transplants, so until then… this is a fantastic (and lasting!) solution—because the hairs they transplant come from the back of your head, and those ones don’t fall out like the hairs that originate from the top of your head. So, if you are also diligent about minoxidil and finasteride (not required, but highly recommended), in order to preserve the rest of your (non-transplanted) hair then you could be looking at Pierce Brosnan levels well into your 60s or 70s.
Say it with me: Google, Google, Google. Look at the before-and-after results of different places. Find out how long they’ve been in the business. Get their quotes and estimates, to see if everything is consistent from one to the next.
I went with Serkan Aygin, M.D., in Istanbul. For one, the clinic showcased the kind of results I wanted. Secondly, he had just won the award of top hair transplant surgeon at the European Awards in Medicine (since his clinic is in the European side of Istanbul). The clinic offered good travel packages, which include a four-star hotel plus private transport to and from the airport, as well as to and from the hotel and clinic.
I also spoke with Aygin on my Hair Transplant 101 article, which you can read for more insight on the topic.
[COVID travel note: Turkey remains open to Americans. I live in Germany, but was assured that I could travel safely to Istanbul and find appropriate COVID safety measures along the way. Originally my appointment was set for March 2020, and got cancelled due to the onset of the pandemic. So I was eager and excited to finally get to it in late June, not to mention relieved to find the entire experience comfortable and low-stress.]
Where the transplanted hair comes from: Basically, you don’t lose the hairs on the sides and back of your head. So this is where they extract the grafts—the “donor area.” Still, they need to assess your hair “quality,” to see its thickness, and how many of the follicles are growing multiple hairs (they can grow one to four shafts). If your hair is thick, and if lots of the follicles are producing multiple shafts, then you’re in a very prime situation for a full-coverage transplant (depending on the amount of thinning and loss). They’ll start by using photos of you to determine your candidacy and to predict how many grafts they’ll take (and provide a cost estimate). But the amount of grafts will be confirmed onsite once you complete the thorough examination, the morning before the transplant.
No more scars: Modern transplant methods no longer take a strip of skin from the back of the head. In the past decade, this scarring method has been abandoned, and replaced with FUE technology—follicular unit extraction. The FUE pens are able to extract individual grafts, and later implant them at proper density, and at the correct 40-ish degree angle that makes hair transplants look natural. And, by extracting them uniformly around the donor area, it prevents scarring and leaves the back of the hair looking full and perfectly normal to the naked eye, once the hair grows back out. (Obviously you cannot regrow the hairs that have been extracted, since they now live and are growing on the top of the head.) But trust me, most of us have lots of hair to donate from the back of our head before anyone will be able to discern any difference.
Drawing the hairline, and counting the grafts: This is all preceded by onsite exams that determine where to draw your new hairline, and how many follicles they’ll extract. I got 3,000 extracted, and with the multiple shafts on some of them, that equaled roughly 7,500 hairs. The max in a session is in the 3,000-4,000 range, and some guys might require multiple sessions, depending on coverage needed. You might require two sessions to do this—and they might need to be done one year apart. But the doctor will likely know this before you sign up for anything. So, don’t worry, you won’t be surprised to learn on the day of the transplant that you’ll actually require a repeat visit. Still, many men opt for this, knowing they’ll need lots of rearrangements up top.
The buzz: They buzz you down, if necessary. The DHI method (if you’re using it) doesn’t require you to shave entirely, and rather only the donor area in the back of the head. (Don’t shave before you arrive, because the hair still needs to be a manageable length for their pens to extract and implant. They’ll shave you onsite.)
Anesthesia: Next, they administer the anesthesia, both an IV sedative and local injections around the head. This doesn’t hurt so much as it just feels funny and crunchy. But the IV sedative also helps with the initial numbing, so that the head injections don’t feel so tough. They don’t fully knock you out, in the event you need to communicate with them or use the restroom. But, for what it’s worth, I slept through the entire extraction process, then stayed mildly awake during the transplant itself.
After extraction: The medical team examines each hair follicle, and sorts them based on the number of hairs growing from each graft. This is so that they distribute them evenly around the head, instead of accidentally giving you a bunch of four-haired grafts on one side, and one-haired grafts on the other. (The extraction process takes about one and a half to three hours, again depending on the task at hand.) The sorting happens simultaneously, so then they flip you over and get started on implantation as soon as the extraction ends. This part took us about three hours for the 3,000 grafts. Honestly, because I was dozing in and out, it felt like 90 minutes. Toward the end, I really wanted it to be over, more so because I could feel them pressing on my head over and over, and was like “OK, enough”…. But not because of any pain or anything. At least it felt half as long as it actually was.
Painkillers and such: They give you the proper painkillers, antibiotics, and steroids to navigate the next week, and ingestion intervals/instructions for each. I only needed painkillers for the first night, and took them proactively. So, weirdly, I never felt any pain from the entire process, aside from the initial head injections, which themselves were mild. The steroids (four days) and antibiotics (five days) aren’t optional. You need to take them to keep swelling down, and of course to prevent infections.
Swelling: You need to sleep mostly upright to also keep the swelling down. Most patients will get a swelling band to wear for three days, which will contain any swelling to the top of the head. I didn’t get one, since we transplanted a few hairs on the upper sides of my hair, as well, where I had experienced mild recession. I fell asleep horizontally one night, accidentally, and the swelling sunk right down into my face. It was not cute. Any and all swelling goes away after four to five days.
Post-op care: The day after the procedure, you return to the clinic to take off the bandages, and to receive your ceremonious first wash. If you opt for it, they can also administer Low Level Laser Treatment, Mesotherapy (nutrient injections), or PRP (plasma injections) to stimulate growth and expedite healing.
On this day, the clinic will provide you with the proper shampoo and lotion to navigate the next few weeks, along with detailed instructions for care over the first two months. The short of it is this: For the first two weeks, you’ll use these special washes and lotions, and avoid touching the area while it scabs over. For the first month, you’ll avoid hot water, high water pressure, tight hats, haircuts, intense sweating and exercise, and towel pressure. For the first two months, you’ll avoid getting direct sun on the area.
The hairs fall out, as planned: After the first two weeks, the scabs should fall off naturally. And, most important to note, is the fact that the transplanted hairs will begin falling out with the scabs, and over the course of the first month. After a month, you can buzz down the remaining ones. Each of the transplants experiences “shock loss,” which is natural and expected as they adjust to their new environment. Speaking of shock, it’s a bit jarring as you notice five or six hairs on your fingers every time you touch your head, or when you notice tiny hairs on your keyboard over the span of a couple weeks. But this is a good sign. If you study the hairs, you’ll notice they don’t have a follicle at the end of them, because it’s sitting snug inside your skin. So, that follicle is now beginning its regrowth—the same as your other hairs, which experience their own growth cycles before falling and re-growing.
The regrowth phase: Within three or four months, you’ll see lots of sprouts coming up. By six to eight months, most of them will be growing through, perhaps a little thin yet. But by a year, you should be seeing the proper density and thickness that is your full result. In the first few months, you may experience numbness, itchiness, and redness on the scalp. This is to be expected, as everything recovers from such a rigorous procedure (despite being a fairly comfortable process overall).
Learn more: Again, you can read my Hair Transplant 101 article if you want to learn anything more on the matter.
Here’s a look at my own process, updated as it continues to grow. Please note that the transplant occurred in June 2020, which should mean that the hairs were growing out in the winter, and by now (spring 2021), I should have most of my results.
Content warning: This next section includes some mid- and post-surgical transplant images. Please only proceed if you aren’t queasy seeing this type of stuff.
—
Before Hair Transplant
As mentioned, I have thick hair and, despite having lost a lot of it, I am still able to use the right products and styling methods to keep hair looking full. (Also, I’m a grooming expert, and it’s kind of my job to know how to do all that.)
Most people I told about the hair transplant were surprised I was getting one, because they all thought I had plenty of hair. This is lots of smoke and mirrors, as you’ll see from the next shots, once they shave my hair down. I might have been a less obvious candidate to the naked eye, but I knew I would benefit from the procedure.
Preparing for the Procedure
I arrived the morning of my transplant, and met with Aygin and his team to assess the overall quality and density of my hair (both the donor and recipient areas). He traced the new hairline, and did so with the confidence of someone who has done it 10,000 times, which I guess isn’t a stretch. Aygin determined that my crown thickness was still dense enough that we shouldn’t add more, less the implanted hairs obstruct and kill off the already healthy follicles. So we focused all efforts on the recession and bald spots, and landed at the magic number of 3,000 grafts. (I would later learn that this was about 7,500 actual hairs, in the case of someone with ample, virile hair shafts like me. I’m so proud of my lil guys.)
Then they shaved me down. I opted for the DHI transplant method, which doesn’t require shaving all over, but I still wanted to, for the sake of taking clear ‘before and after’ photos. (For you, my gift.)
You can see exactly where they outlined my recipient area, across the front and on the bald spots. We would later redraw the hairline, right before the actual implanting.
The Procedure
I’m going to spare you the photos of the actual extraction and transplant, but here is one medical staff member carefully examining my extracted follicles, and counting the number of hairs on each graft. He sorts them so that they can be evenly distributed based on their proliferation.
Between the extraction and the implantation, Aygin again draws the hairline. The team implants hairs along this line, with ever-so-slight inconsistencies along the way so that it looks natural upon regrowth (rather than a harsh, straight line).
Here’s what it all looked like immediately after the procedure: 3,000 grafts, over the front of my head and across two bald spots. You keep the dressing on the rear for the first night, and they remove it the next morning while giving you the first wash and optional growth treatment.
I got a fancy certificate the next day, certifying the amount of hairs that were implanted. It formalizes the procedure too, in case you experience anything unexpected and need a touch-up or something. It makes you feel like you graduated from Vanity School as well, so maybe you can send it to your mother to frame and hang on her wall. You can see my forehead is a little puffy, too, from the swelling. (Since I didn’t wear a swelling band, unlike most patients.)
After the Hair Transplant: Recovery and Regrowth
Here’s the steady progression of the weeks and months following the transplant.
After One Week: The scabs formed over the area, and in a strange way, showcased where my new hair would grow in. You can kind of see that they even started to peel at this point—as expected. A few hairs would fall out with the scabs, but I never noticed any with follicles attached to them. These were just the early losses, also to be expected. They’ll each regrow.
After 10 Days: The scabs were mostly off, since the daily lotion applications (lotion provided by the clinic) helped soften and heal the area. Lots of the hairs are still there, though enough have fallen that you can see some initial thinning. It’s harder for me to see the progress over the bald spots as it progresses (due to the forest of hair around them), but I was relieved to “feel” the stubbled hairs at this phase to note that they were indeed there, prior to their falling and regrowth.
After One Month: Lots of the hairs have now fallen out. A few sturdy ones never fully fell, leaving me with a couple sprouts in the area. I shaved them down with a hair clipper, which is allowed after one month. There was still some redness and numbness on the scalp, both of which steadily lessen each day moving forward. It’s kind of weird that you can see with your eyes where the hairline is drawn, even when the hairs aren’t there. You can also see all the little holes from where the hairs are gonna sprout. It’s fascinating, however, I feel anything but cute. So, it’s HATS for me for a couple months, until my existing hair is long enough to cover the transplanted area.
After Two Months: Here, again, you can see where the hairline will grow in. The redness and numbness are both essentially gone. (Wearing a hat too long can make the head look a little red on the transplanted spot, but it subsides quickly.) Some sprouts make appearances weekly, and I’ll continue to trim them back down until they’re in greater numbers. My head looks like a tennis ball, but it feels pointless to get a haircut since I’m wearing hats in public all the time. I think in another month or so, I’ll be able to ditch the hats and walk around in the daytime without worrying if my forehead looks funny. Most of my friends barely seem to notice it (especially the ones who didn’t know about the procedure, despite my telling the world about it). It’s mostly me fixating on it. Remember, this is a beautifully vain process.
After Three Months: My “regular” hair has gotten long enough that it can nearly cover the recession if I style it forward. This is great because I’ve been buzzing the transplanted hairs down as they grow out—and they have certainly been growing out. Right now, I would say maybe half or two-fifths of the hairs are starting to peek through, and it’s only been 90 days. I’ll give them another month or so before I stop buzzing them and let them grow up, underneath my “curtains” that I’m now covering them up with. I’m just waiting for the large majority of them to sprout, and once that happens (hopefully around Month 4), I’ll let them grow to a centimeter long. Then I’ll buzz all of my hair back down to that centimeter length and should be at my ideal “starting point” for my new hairline and bald-spot cover up. As for the bald spots, I can’t really see anything because the hair around them is so long. I can only trust that they’re growing out with the same fervor as these front-facing ones. I’ll post photos of those at Month 4, too.
After Four Months: The hairline is really filling in and taking shape. It appears that maybe half or two-thirds of the hairs have sprouted, and I’m letting them grow out fully now, instead of trimming them (since my other hairs were long enough to cover it in front). But now, from the passing eye, it looks like I have this nifty new hairline, and it feels incredible. The most I can say right now is that I’m excited to see how this looks in yet another month or three, because the growth is happening fast. Please pardon my freshly washed, messy hair—it just makes it easier to showcase the hairline when the hair is wet.
After Five Months: I’m at a strange point in the process, where progress is hard to measure. On the one hand, my hairline looks locked and loaded to the naked eye. It really looks terrific. On the other hand, imagine 7000+ hairs all growing in at once: They’re all extremely thin and need another six to eight months to become thicker, fuller, more cooperative. When you look closely at the hairs, you can see that for now they still have a life of their own, kind of springing every which way. I haven’t put much product on them (which could help control them), and I’m wearing my hair forward to still cover the area—though now even my “fringe” looks fuller than before, which I’m appreciating. Dr. Aygin’s team is happy with the progress, and says that by late spring or summer, I should be experiencing the full effects. I’ll probably space out my updates a little bit, then, since I’m only going to keep growing out my hair for a few months until I’m ready to buzz it off and show the true results of this thing. I can only do that when those hairs are thick and standing upright on their own.
After Seven Months: I skipped the six-month update since I still wasn’t ready to buzz down my hair, and showing you the same-ish images as Month 5 would have been underwhelming. But now I’m overwhelmed, at Month 7, with how incredible this transplant looks. I buzzed it all down to see how filled in it looks, and wow, my new hairline…
I was most impressed with how filled-in the bald spots were atop my head. Compare it again with the photo before my surgery, where they “drew” in the transplant recipient areas:
The best part is that Dr. Aygin’s team said I still have more progress to make—and that after one full year I should see the full density of the hairs. I believe it, too, because before I buzzed down, maybe 10-20 percent of the hairs still seemed especially thin and flimsy, as if they needed more time to thicken up from their initial growth spurt. The rest of the transplanted hairs felt fully thick, though—but I guess they still have a little more ripening to do, too.
Overall, I can discern with my trained eye where the transplant line is drawn in my new hair. It’s slightly thicker than my natural hair up top. But that’s only because I’m scrutinizing. It looks entirely natural, and there are no scars or a visible lack of density in the rear of my head. It looks as if nobody ever took any hairs from there (much less 3,000+ grafts and 7,000+ hairs).
I’ll probably keep it short for a while, before growing it out and really putting the new hairs to test. This buzzed look was the thing I most looked forward to with the transplant: A carefree, shaved-down cut that shows no signs of recession, nor noticeable signs of thinning at first glance.
So, if you want a good side-by-side of before and after, I think these two are good examples. The before is about 18 months prior, when I dyed my hair blond and it had grown out a few weeks. You can really see where the hairline is, and the contrast between the front wisps and the recession.
After Nine Months: I. Am. So. Happy. It’s growing in, and thick. The “new” hairs are each fuller and are far more cooperative this past month. The bald spots are filled in, thank God. The density in front matches the density in the back (after it’s grown out a centimeter or so). I am eager to get it long enough to style in different ways, but in the meantime, am so satisfied with the results. I’m confidently showing them off, too, with no shortage of accolades from my friends. And I may have already converted three or four of them on the procedure, each of whom is getting similar results along their own respective timelines.
More soon: I’ll update this article with more progress photos as the hair continues to grow, well into 2021.
[Author Disclaimer: Please contact a board-certified dermatologist regarding your own hair loss (or a certified transplant surgeon), and to discuss your best options. I appreciate all outreach on the topic, but cannot respond with any tips nor with any advice; I myself am not a doctor, nor can I accurately assess your own unique concerns.]
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There’s no doubt when the weather turns colder as we settle into winter, stouts take center stage. And while we enjoy all its iterations: standard stout, imperial stout, and robust barrel-aged stouts, we think this malty, chocolate-filled beer’s close cousin deserves a little respect as well. Of course, we’re talking about the oft-overlooked porter. And the best porters, oh buddy, they’ll have you rethinking your seasonal bevvie of choice.
For those uninitiated, the porter style had its genesis in England like many other iconic beer styles. It first appeared in the 1700s and is (you guessed it) named after porters—individuals tasked with transporting luggage.
A confusing origin story
“Stout is the direct descendant of porter. In the 1700s, it was common to use the word ‘stout’ to refer to a bolder, higher-alcohol version of any beer style, much in the same way we use the word ‘imperial’ today,” says Zach Fowle, advanced cicerone and head of marketing for Arizona Wilderness Brewing Co. in Phoenix, AZ. “Porter was the most popular beer of the day, and over time, “stout porter” became a popular variant. But by the late 1800s, demand for regular porters evaporated, and stout porter shortened simply to stout.”
But more has changed between the 1800s and today than just our penchant for wearing top hats. “Today, most brewers seem to market beers as either stout or porter based on vibes, rather than on any notable stylistic differences,” he says.
Specifically, porters are known for their dark, almost pitch-black color and rich, sweet flavor profile. If you were to drink a porter and a stout side by side, you might even have difficulty discerning the differences between the two.
Stout versus porter is an enduring topic of discussion in the brewing industry. “While there’s no debating the porter came first—and stout used to be called stout porter, so it was a stronger version of a porter—the lines have become very blurred over the years,” says Rob Lightner, co-founder of East Brother Brewing in Richmond, CA.
“I would venture that even among professionals, a blind taste test would often yield inconclusive results,” says Lightner.
The difference between porters and stouts
Porters tend to be on the milder, more chocolatey end of the spectrum, Lightner says, whereas stouts are typically a little stronger and more roasty. Of course, this isn’t a hard and fast rule
Fowle agrees, “Porters tend to be fruitier, sweeter, and less bitter than stouts, with cocoa and caramel flavors in balance with dark malt bitterness. And stouts are usually hoppier, drier, maltier, and more coffee-forward—and may even have a touch of acidity.”
Whether or not they fit neatly into boxes, one thing’s for sure: both make for incredible cold-weather brews.
“As the nights grow longer, drinking a light, summery beer just doesn’t seem right,” says Fowle. “Porter is the perfect style for the transition to winter: warming and toasty yet not too heavy, with flavors of coffee, chocolate, and pie crust that correspond with autumn weather and holidays.”
It’s the perfect time to broaden your repretoire. Sweet, robust, warming, and well-suited to the season, here are the best porters to drink now.
1. Deschutes Black Butte Porter
There are few porters more well-respected than Deschutes’ iconic Black Butte Porter. It’s brewed with Cascade and Tettnang hops as well as 2-row, Chocolate, Crystal, and Carapils malts as well as wheat. This 5.5% ABV year-round offering is great for cold-weather drinking because of its mix of roasted malts, coffee, and chocolate. It’s a robust, subtly sweet beer perfect for imbibing on a crisp fall night.
[$10.99 for a six-pack; deschutesbrewery.com]
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Fitness
Best Time-Under-Tension Workout for Total-Body Strength
Published
2 years agoon
9 November 2022By
Terry Power
The key to 360-degree muscle: 90-degree eccentric isometrics. It might seem like we’re throwing a lot of geometry at you, but the concept behind time under tension (TUT) is simple, says Joel Seedman, PhD, owner of Advanced Human Performance: “Perform the lowering phase of a movement in a slow, controlled fashion, usually 3 to 5 seconds; pause in the stretched position, typically around 90 degrees; then perform the lifting phase in a powerful yet controlled fashion.” Believe us, a time-under-tension workout can humble even seasoned lifters…Eccentric isometrics are like the pressure cooker of training.
“Rather than mindlessly performing slow-tempo reps, you’re using the increased time under tension as a means to fine-tune your body mechanics and alignment, which requires more mental engagement and focus,” Seedman adds.
If you want to forge functional muscle mass and strength while simultaneously bulletproofing the joints and connective tissue, give this 10-move, full-body eccentric isometrics workout a go.
Directions
Perform the following moves as 90-degree eccentric isometrics following the above protocol. Use heavy weight, but not at the detriment of proper form. Rest 60 to 90 seconds between sets and 2 minutes between circuits. Perform once every 2 to 4 days for optimal results.
Best Time-Under-Tension Workout for Total-Body Strength
Circuit 1
A. Barbell Back Squat
Set a squat rack up with heavy weight, then grasp bar and step under it. Squeeze shoulder blades together, then stand to unrack bar and step back with feet shoulder-width apart. Inhale, hinge at hips and slowly bend knees to 90 degrees. Pause, keeping natural arch in low back, then extend through hips to powerfully stand. 3 x 4-6 reps
B. Renegade Row
Start in the top position of a pushup with hands shoulder-width apart on moderate-to-heavy dumbbells (shown). Explosively drive right elbow back to row dumbbell toward ribs while balancing on opposite hand and feet. Pause, then slowly lower weight, stopping a few inches above floor. Switch sides after all reps are done. 3 x 5 reps each side
Circuit 2
A. Dumbbell Bentover Row
Stand with feet hip-width apart, holding two moderate-to-heavy dumbbells in front of thighs, palms facing you. Push hips back and hinge torso forward so it’s nearly parallel to floor, soft bend in knees. Dumbbells should be near shins. Drive elbows back to row weights toward ribs. Pause, then slowly lower down for 3 to 5 seconds. 3 x 4-5 reps
B. Incline Dumbbell Chest Press with Legs Raised
Set an adjustable bench to a 30- to 45-degree angle and lie back with dumbbells in either hand. Engage core and lift legs off floor, flexing feet. Press weights overhead, palms in. Slowly lower to 90 degrees, staying tight and compact. Pause, then drive weights up directly over chest. 3 x 4-5 reps
Circuit 3
A. Dumbbell Bulgarian Squat
Stand lunge-length in front of a flat bench, holding heavy dumbbells in each hand by your sides, palms facing in. Rest the ball on top (shoe’s laces) of your right foot behind you on the bench. Slowly lower your body until your front thigh is parallel to the floor. Pause, then drive through your heel to stand. Switch sides after all reps are complete. 2 x 3-4 reps each side
B. Single-leg Romanian Deadlift
Stand with feet hip-width apart holding dumbbells or kettlebells. Drive right leg up, foot flexed, knee aligned with hip, making a 90-degree angle. Hinge at hips as you slowly lever your torso toward floor, lowering weights and driving right leg back for counterbalance. Hold, then squeeze glutes to reverse. 2 x 3-4 reps each side
Circuit 4
A. Pullup
Hang from a pullup bar using an overhand grip with legs extended and feet flexed. Engage lats and draw shoulders down your back, then pull yourself up until chin is higher than hands. Pause at the top, then slowly lower. Pause at bottom, then reset before your next rep. 2-3 x 4-5 reps
B. Kneeling Overhead Barbell Press
Hold a bar with moderate-to-heavy load at shoulder level with forearms perpendicular to floor. Kneel at end of bench with feet flexed to grip edge for support. Inhale, engage your core and glutes, then press the bar overhead, pushing your head forward so it passes your face, exhaling at the top.
Slowly lower until elbows are at 90 degrees, then hold to maintain tension. Begin your next rep from here. 2-3 x 4-5 reps
Circuit 5
A. Dumbbell Pushup
Place hands on dumbbells (this provides greater range of motion) at shoulder width and feet wider than shoulder width with just toes touching the ground. Keep head neutral and hips high to increase tension on core, chest and tris and reduce stress on spine. Slowly lower to the floor. Stop
once elbows hit 90 degrees, pause, then push up to start. 1-2 x 6-8 reps
B. Biceps Curl
Stand with feet hip-width apart with moderate-to-heavy dumbbells in each hand hanging by sides. Engage biceps to curl the weights up, keeping upper arms still. Pause at the top, then lower slowly. Don’t let arms drop all the way down to keep greater time under tension on biceps. 1-2 x 6-8 reps
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Fitness
The Best Jump Ropes for a Killer Cardio Workout
Published
2 years agoon
9 November 2022By
Terry Power
If you haven’t picked up a jump rope since elementary school, you’re missing out on a fantastic cardio workout. Not only will you burn a ton of calories in a short amount of time—200 to 300 calories in 15 minutes—but jump ropes can also improve your coordination and agility. Better yet, jumping rope doesn’t require much space, so it’s easy to do at home, and it’s often more mentally stimulating than jogging or swimming.
Choosing a Jump Rope
When deciding which jump rope is best for you, it’s important to determine what your goals are. While lightweight speed ropes are popular for cardio-focused training, weighted or drag ropes will be best for those focused on strength training.
No matter what your training goals are, we’ve got you covered with this roundup of 10 jump ropes from top brands including Crossrope, TRX, Rogue, and more.
The Best Jump Ropes of 2022
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