It has been said that Isometrics are at a peak from a Overcoming POV, the purest form of strength training. When you're pushing, pulling and squatting against something immovable, you're hammering out great tension for either a short or extended period of time. The greater of intensity, the shorter a set, so if you're going to be doing a 7-12 second contraction, you usually hit at best around 85% of your capacity. If you were to reach 100%, it can only go for no more than 3 seconds at best. Longer contractions has a much lower level of intensity at peak levels of no more than maybe 65% (this is merely out of experience, if you want more info on this research it).
There have been several formats on how to use Isometrics as a strength training system and one of the most important aspects out of all them is by using breath control. Never, under any circumstances intently hold the breath because this can cause blood pressure to spike and can cause hypertension along with building up headaches and possible migraines. The best way to utilize the intensity and control is through the exhale.
Guys like Bud Jeffries, Steve Justa, Gama, Bruce Lee, Chrys Johnson, Jarell & Lewis Lindsey, Alexander Zass and Matt Schifferle all have experimented with Isometrics in ways that have been extraordinary to the degree where some used them to enhance their strength and conditioning, others have developed phenomenal physiques that have shredded and thick muscle and some even used them to keep themselves energized for workloads and sport. Each man on this list has learned and even have/had expertise on how to channel that area of strength as a carryover to other aspects of life outside of training.
I love learning things about the art of Isometrics and have experimented many things myself with them. One of them is through intense training using a 1-2 set protocol of holding a position (usually with the WorldFit Iso Trainer & A Strap) such as the mid point and I would proceed to take in a specific amount of breaths as I contract in that position at around maybe 60-70% of my capacity. Taking in 10 breaths as deeply as possible and on the 10th breath, I would shoot for as high of a contraction as I can to finish that set. Take in a breather and walk it off a bit. Repeat for a second set and move onto another exercise.
This particular workout protocol is very hard to do and you don't need to do a ton of exercises to make it work. Matter of fact, the fewer the better because it is so intense, it feels like going through a heavy weight session without needing to lift. You're not moving, you're not putting wear and tear on the joints but you are raising the stakes for building a great deal of strength not just in the muscles but the tendons and ligaments. Also, there may be a cardio factor thrown in because of the breathing aspects, it can raise the heart rate and have you sweating like a fucking faucet. My workout from yesterday were as follows. 2 sets per exercise, doing 10 breaths at a time with great intensity:
Curl
Standing Chest Press
Seated Row
Overhead Press
Hybrid Squat
Hybrid Push-Up
This was more than enough to smoke me and I was breathing pretty heavy in between sets. This is the type of training I like doing from time to time because it teaches me how to be humble and respectful to the training. It's not necessarily anything new, it's just an unorthodox style of strength training that can be useful when you're short on time and don't need a ton of space. It's very hard and at best, no more than maybe 2x a week, maybe 3 but that's pushing it. It's not easier than doing something like the 30/30/30 Isometric Program where you hold a position for 90 seconds where you increase the intensity every 30 seconds.
This is powerful stuff and one of the best ways to strength train in my opinion and it requires minimum to no equipment at all. For the hybrid stuff, I would get the Iso-Loop but the rest you can use your bodyweight, a tabletop, a doorway or towel. Whatever works for you. Take a shot at it if you have been working with Isometrics for a while. For a beginner, because of the great intensity, I would start with 1 set of 3-5 breaths max. Also start with like 3 exercise (push/pull/squat) to get the feel for them. As you get stronger, add more breath counts until you reach 10. 2 sets is my sweet spot but if you're wanting to go for three sets, that's up to you, just don't overdo it. My workout consisted of 6 exercises which again smoked me but for you, 4-5 would be best but if you want to try and go for 6-7 exercises, cool and hope they give you a successful session.
If you want more info on this type of training, send me an email through the Linktree below or shoot me a comment. I encourage you to read the *NEW* comment policy I now have in place at this time so we understand each other. Be amazingly awesome, train hard and hope you reach great success in your goals.
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