What Exactly is the 5-6-7 Protocol?

[Kubla Khan]

Oct 21, 2017 23:32:07 GMT BigBruvOfEnglandUK said:

6 pennies to half a shilling (sixpenny bit). (From the pre decimal currencey)
12 (2 x 6) pennies to a shilling.
24 (4 x 6) pennies to a florin.
2.5 shillings (5 x 6 pennies) to half a crown.
5 shillings (10 x 6 pennies)to a crown.
21 shillings (42 x 6 pennies) to a guinea.
240 (40 X 6) pennies is one pre decimal, British £.
12 (2 x 6) inches to a foot.
36 (6 x 6)inches to a yard.
6 sides on a cube.
6 pack abs.
6 pack of beer.
A standard guitar has 6 strings.
6 points on a Star of David.
6 days to create the world.
Insects have 6 legs.
6 is the atomic number of carbon.

I really shouldn't have to explain any of this, m8s.

[BigBruvOfEnglandUK]

*boner

[trog]

Oct 21, 2017 23:56:30 GMT Mr Average said:

666 is the sign of the beast.

Or it might be 616 - Number of the beast

[Kubla Khan]

Oct 22, 2017 9:52:40 GMT BigBruvOfEnglandUK said:

*boner

Six times of course.

[Deleted]

Oct 22, 2017 6:29:34 GMT mr potatohead said:

Oct 22, 2017 0:34:15 GMT Bruce Tackett said:

ok, now please bear with me. I'd like to be sure I've got this 5-6-7 thingy down:

5 seconds @ say, 70%

relax and take a couple of breaths for a few seconds

6 seconds @ say, 85%

relax and take a couple of breaths for a few seconds

7 seconds @ 100%

Is this correct?

Why do you need to "relax and take a couple breaths"? Did you hold your breath while tensing? Just breathe normally, as needed, throughout, whether tensing or relaxing.

Mikey I never did the 5-6-7 second thing. I don't count seconds so I'm definetly breathing no matter what isometric protical I'm doing. Another thing I don't get how anyone can judge percentages. You're either going all out or Your not. What You said," Just breathe normally, as needed, throughout, whether tensing or relaxing", is what's suppose to be done. I honestly don't know how many breaths are suppose to be done in between but I would say for myself one would be enough. Out of all the isometric proticals I've tried I've only noticed little diffences in improvement. The things I noticed are an inch or two off the waist line without changing diet, Muscle hardness and feeling really good. 

[mr potatohead]

jackrow wrote: Another thing I don't get how anyone can judge percentages.

Me either. A person could use an analog weight scale, but have you ever tried that? It makes me dizzy trying to get a sensible reading w/ the needle jumping around. The BW w/ the slider thing to stop @ the max hold might be an indication, but I've never experienced and never seen anyone who can, hold an isometric at a specific level of effort, even if they have some magic way to discern a "70% of max" hold.
Focus on the feeling of the effort and adjust to make it the best. Forget about tracking the metrics. Attempted measuring of the effort is irrelevant, IMO.
When I do isometrics - which are always stretches or holds - I simply do the exercise as comfortably as possible, w/ whatever intensity that feels the best and/or how I want it to feel, for as long as I want to feel it, breathing as needed. I'm not interested in making it any more complicated than that. I exercise to enjoy the experience. 

[Bruce Tackett]

I don't get the relaxing in between sets, either. I have no idea what great advantage this poses. I'd be willing to bet that if Person A did the 5-6-7 protocol and Person B simply held the iso for 18 seconds, the results would be the same.

As far as percentage of exertion is concerned, I don't know how you'd gauge 50% or 70% or whatever. However, doing the 45 second continuous holds that I'm now up to, it would be impossible to hold that at 100%, So, I just do it by feel, holding the iso with an amount of exertion that I can sustain until I hit 35 seconds and then go all out 100% for the last ten seconds.

[Bob50]

Honestly, I do not see a reason why we should not move our limbs or body inside the full ROM while we keep a constant isometric level of muscle tension. In this case, we do not need 3 static positions for each exercise.

[Mr Average]

Oct 22, 2017 8:58:06 GMT Kubla Khan said:

Oct 21, 2017 23:32:07 GMT BigBruvOfEnglandUK said:

6 pennies to half a shilling (sixpenny bit). (From the pre decimal currencey)
12 (2 x 6) pennies to a shilling.
24 (4 x 6) pennies to a florin.
2.5 shillings (5 x 6 pennies) to half a crown.
5 shillings (10 x 6 pennies)to a crown.
21 shillings (42 x 6 pennies) to a guinea.
240 (40 X 6) pennies is one pre decimal, British £.
12 (2 x 6) inches to a foot.
36 (6 x 6)inches to a yard.
6 sides on a cube.
6 pack abs.
6 pack of beer.
A standard guitar has 6 strings.
6 points on a Star of David.
6 days to create the world.
Insects have 6 legs.
6 is the atomic number of carbon.

I really shouldn't have to explain any of this, m8s.

[Mr Average]

Oct 22, 2017 14:37:28 GMT Bruce Tackett said:

I don't get the relaxing in between sets, either. I have no idea what great advantage this poses. I'd be willing to bet that if Person A did the 5-6-7 protocol and Person B simply held the iso for 18 seconds, the results would be the same.

As far as percentage of exertion is concerned, I don't know how you'd gauge 50% or 70% or whatever. However, doing the 45 second continuous holds that I'm now up to, it would be impossible to hold that at 100%, So, I just do it by feel, holding the iso with an amount of exertion that I can sustain until I hit 35 seconds and then go all out 100% for the last ten seconds.

IMO if you do an isometric contraction it does not matter if you start at what you feel is 100% effort, by the time you have finished it will not be at 100% effort just because of muscle fatigue. You should know that if you use a Bullworker you have a gauge on there so you can already workout the effort, just by pulling or pushing as hard as you can first and then backing off for the count. 

Another idea for measuring effort is go full out straight away and when your muscles are shaking back off the effort, then go full out near the end. Also I do not believe that there is any magical number of seconds that a person should use to work the muscles, just do what feels good for you.  

[Bruce Tackett]

Oct 22, 2017 15:17:55 GMT Bob50 said:

Honestly, I do not see a reason why we should not move our limbs or body inside the full ROM while we keep a constant isometric level of muscle tension. In this case, we do not need 3 static positions for each exercise.

True. However, isometrics produce results that are unique as opposed to exercises that involve movement, such as the 100% fiber recruitment, and the effecting of the fast-twitch fibers - whatever that is. I suppose that since I am involved in my grand iso experiment I should do some research and find out what the difference between fast-twitch and slow-twitch fibers is.

[Mr Average]

Oct 22, 2017 16:15:40 GMT Bruce Tackett said:

Oct 22, 2017 15:17:55 GMT Bob50 said:

Honestly, I do not see a reason why we should not move our limbs or body inside the full ROM while we keep a constant isometric level of muscle tension. In this case, we do not need 3 static positions for each exercise.

True. However, isometrics produce results that are unique as opposed to exercises that involve movement, such as the 100% fiber recruitment, and the effecting of the fast-twitch fibers - whatever that is. I suppose that since I am involved in my grand iso experiment I should do some research and find out what the difference between fast-twitch and slow-twitch fibers is.

www.teachpe.com/anatomy/fibre_types.php

www.bodybuilding.com/fun/sclark20.htm

[Bruce Tackett]

Why, thank you, blaggietoes!

[BigBruvOfEnglandUK]

Oct 22, 2017 15:17:55 GMT Bob50 said:

Honestly, I do not see a reason why we should not move our limbs or body inside the full ROM while we keep a constant isometric level of muscle tension. In this case, we do not need 3 static positions for each exercise.

WTF is "a constant isometric level of muscle tension"? Is this more of your gobbledygook, m8? (rofl)

[Bob50]

Oct 22, 2017 18:35:21 GMT BigBruvOfEnglandUK said:

Oct 22, 2017 15:17:55 GMT Bob50 said:

Honestly, I do not see a reason why we should not move our limbs or body inside the full ROM while we keep a constant isometric level of muscle tension. In this case, we do not need 3 static positions for each exercise.

WTF is "a constant isometric level of muscle tension"? Is this more of your gobbledygook, m8?

Try this and you will understand.    Sorry, but if someone wants to look stupid more than he really is, any explanations are useless.