Isometric protocols: my experience
Mar 9, 2019 1:48:45 GMT
via mobile
BigBruvOfEnglandUK, ganesha, and 6 more like this
Post by jonrock on Mar 9, 2019 1:48:45 GMT
Note: all the references to people/works are listed in the references part.
-----
INTRODUCTION
After 10 months training with sandbags/rockbags 4-6 times a week following Jamie Lewis philosophy (see Jamie Lewis and John Broz in references), I gained nearly 25 pounds and got a lot stronger (going from 150 to almost 175 pounds at 5' 9"). I did singles/doubles/triples for overhead presses/behind the neck push presses and higher reps for squats/good mornings/shoulder cleans, and some assistance work (neck harness, ab wheel and calves).
Realizing travelling with 140-180 pounds bags wasn't practical for the summer and wanting to train frequently, I searched for solutions and remembered the sierra strap and Alexander Zass, came to this forum and found isometrics.
Then the journey started...
-----
TSC 30-30-30 (see Drew Baye in references)
I trained with the Hook and the sierra strap using this protocol (a timed static contraction: 30 seconds at 50%, 30 at 75-80% and 30 at full force) for 2 months, doing A and B workouts with some other exercises (no flys and I added good mornings). The first weeks were good and I lost bellyfat but after that I ended up feeling low energy and wanting to train briefer and more often. Baye's positions and the explanations regarding midpoint of range of motion and safety training are worth the money of the ebook, but you don't need that much time until contracting at full force.
I recently exchanged emails with Baye and he is now doing: 20 seconds at 50%, 20 at 70%, 20 at 90% and 20 at 100% which reinforces my point.
-----
ZIEGLER/HOFFMAN (see Bob Hoffman and Bill Starr in references)
Great positions : parallel squat, quarter squat, high pull, deadlift, rise on toes, press start, press lockout and shrug.
Take into account there were 2 different but interconnected systems: the pure isometrics spoused by Dr Ziegler and Hoffman and the isotonic-isometrics by Hoffman and Bill Starr(among many others) for olympic lifters. In both versions you hold the contraction for nearly 12 seconds after various warmup reps.
In the pure isometrics version you drive the unloaded bar against the pins in a rack attempting to bend it.
On the other hand, isotonic-isometrics means you move a particular weight a short distance before locking into an isometric contraction (not against pins, according to Bill Starr). They used the same positions that are used in olympic lifts (for example, a high pull in a sticking point will help the snatch, a press lockout will help the clean and press, etc...).
I used these positions and added a few of my own(good morning, back lift/hip and thigh lift), divided them in various workouts and did the pure isometric version. While I liked it, it felt very little work and I trained 4 times a week. I did this for nearly a month and a half and progressively added more sets. Take into account that Starr, March and Riecke also trained the olympic lifts various times a week, this system was purely a strength/sticking-point-breaker for them.
-----
STEVE JUSTA (see Steve Justa in references)
The do it all. Surges, singles/doubles, long holds, lots of positions and exercises, etc... It reminds me of the Lewis/Bugenhagen philosophy: you can do more if you put the effort into it.
A very good book with many ideas on training the mind and positions. It gave me the idea to use 2 straps (one around my hips and the other around my neck, or one around the hips and the harness crossed around the shoulders and thorax) for back lifts, squats, good mornings...you feel like you are glued to the floor.
It is filled with this message: where there is a will, there is a path.
For months I have done surges (a hold in which you stop, breath and contract harder each time) and short holds within a structured routine for various sets:
A) squat, ohp, pulldown, neck flexion, neck extension.
B) deadlift, bent over row, bench press, pullover.
C) good morning/back lift, biceps curl, pushdown.
D) calve raise, shrugs, lateral raise.
Best iso workouts to date and helped with strength a lot, but I wanted (again) to change things a bit.
-----
ASSISTANCE EXERCISES
I do them 2-3 times a week.
Dead hangs
I do them:
- 2 handed, breathing in deeply and slowly through the nose (completely filling the lungs) and breathing out slowly through the mouth.
- 1 handed for time.
La Bailarina (see Bailarina stretching in references)
Fantastic for the legs, hips, glutes, low back and abs, I do it with a strap looped in my feet and around my neck, without wedges.
Others
Face/eyes/hair workout ala Jack Lalanne, kegel exercise and abdominal vacuum.
-----
INTENSITY TECHNIQUES
This techniques are geared towards achieving an state of "flow": immersed and intensily focused and/or completely berserker.
Warm up first, as some of these techniques may cause a spike of adrenaline and a higher sudden contraction and thus are not safe for the first set.
Mastered, they allow max contractions several times a week several times each workout (see Jamie Lewis and Eric Bugenhagen references) and function better with short high output contraction bursts (singles and doubles).
IMPORTANT: breath after each set/lift and focus, do not allow the intensity to overcome you after you have done the lift. The point is to unleash this power and control it, not to let it waste you.
Pre-tension
When warming up, "remember" the position and level of contraction you are generating, "imprint" it in your mind, it will be of use later. With practice, you will be able to get to that level in a moment, but do not attempt it before a warmup. It allows safer contractions.
Music
Use songs that hold an emotional baggage for you, and with distinct tempos/styles: metal, ballads, classical music, rap.
Examples: thus spoke zarathustra - strauss, cowboys from hell - pantera, unchained/on fire - van halen, stronger - kanye west, ice dance - danny elfman, vivo per lei - andrea bocelli, time in a bottle - jim croce, misfits - 3 eye blind, altitudes - jason becker, invincible/micro cuts - muse etc...
Position the song 30 seconds or so before the highest point of the song (when you feel most elated/sad/pissed off), pre-tense and release alternatively and let your feelings build up while the song advances, position yourself for the lift and when that point arrives, explode both physically and emotionally.
After the first time in each session, you should be in the flow and don't need that much preparation (if at all) to achieve again a higher contraction. Simply put on the whole song.
Of course, do not use this when doing TSCs.
Inner mind
Breath deeply, quiet your mind and focus on the thought that you are unstoppable: whatever happens you will complete the lift (doesn't matter if it is an isometric, you will contract as hard as your body can). While pre-tensing/releasing continue to focus on that very thought: nothing can stop you, the weight WILL go up even if your body breaks.
While the music technique should make you feel like the Hulk, the inner mind makes you feel calm and one with your environment: a sort of meditation. If you are religious, it helps to pray/whatever you do.
When there is no doubt you will achieve your goal, go for it.
Again, after the first time in each workout the process is faster or even won't need to start again at all.
-----
EQUIPMENT
Sandbags/rockbags
Made of ripstop military bags, 2 at a time: I put the filling material inside one, close and tape, then inside another bag. Indestructible but hard to change weight.
I started using small peebles after a few months as sand always leaks a bit. The rockbag version is harder to grip and hold than the sandbag version.
Sierra Hook
Versatile, sturdy and comfortable. A very intelligent solution.
Sierra isometric/suspension strap
Very versatile, the loops are (again) an intelligent solution. The best piece of isometric training that I know of.
Black belt
Made it myself from a 12000 pound resistance, 2 inch wide, 16 feet long black strap and a 12000 pound resistance buckle. Very sturdy and wider than the sierra strap but less versatile, won't slip.
Sierra squat harness
Allows many lifts wich otherwise would be too difficult to replicate, such us hip and thigh lifts; squats and calve raises are more comfortable and thus you can contract harder.
Wall pull up bar
I use this together with the strap/belt for almost everything, from ohp to jefferson lifts and variations. Mine is made of metal and has a high duty covering, not too heavy but not light. Although the length can be changed, it is narrower than a weightlifting bar and thus very sturdy.
Door frame pull up bar
I hang from it, two handed and one handed.
Small Kanken bag
I put the belt, the strap, the squat harness and the Hooks inside. Together with the wall pull up bar, I have everything I need in a small space and is very comfortable when travelling.
-----
DIET AND REST
I eat (mostly) wholesome foods, fast for 12-16 hours each day and drink a smoothie each day.
Foods: eggs, red meat, fruit, berries, olive oil, nuts, vegetables(should eat more of this), hsn egg white powder(they provide the nutritional tests), bread, natural honey, potatoes, rice.
I should not eat bread and fried food(sometimes it is hard because I eat out a lot).
Smoothie: water, 2 cups egg whites powder, a variety of berries, a banana, olive oil/nuts. Sometimes I add a bit of honey. Delicious, lots of good protein, good fats and antioxidants. I usually break my fast with a smoothie. Between this and the fact that I don't have (fortunately for me) a 9-5 job, my girl says I will live to be 300 years old,
.
8 hours (at least) of sleep is mandatory. I go to bed late, should go no later than 11 at night.
I am more conscious of my health than during my first year of training and thus eat cleaner, less protein and junk and more veggies, clean fats and antioxidants.
-----
PRESENT AND FUTURE
After 8 months, I weight 172 pounds(more or less the same) and am much leaner, which is not bad at all.
Using the structured workout described in the Steve Justa section, I did this for 4 workouts:
TSC(15-15-x) + x.
X means as hard as you can until force drops too much.
First 2 workouts were great(I was trying to like it), then (as everytime I do a TSC) boredom crept in and I was not enjoying training.
Re-reading Lewis and Bugenhagen, I have ditched it and I am doing each day the same with isos as when I started with the bags, which is the most fun (and productive) for me: pick a compound for the legs, a compound or two for the upper body, neck/calves and kill it with singles. If you are truly sore, hit a minimum and go to the next exercise (see Bulgarian Manual reference). If energy is still too low, rest day.
This week I have trained 4 days in a row:
1) Hack deadlift(abs and legs killer and glutes depending on position), high position deadlift, bench press.
2) Hack deadlift, shrugs, pullover, neck flexion, neck extension.
3) Hack deadlift(various positions), behind the neck press(various positions).
4) Hack lift(different than hack deadlift), behind the neck press.
Warm up: 10-15 seconds, rest, another 10-15 seconds harder, rest, good to go. This is similar to TSC warming up but with rests of half a minute.
Work sets: lots of short holds of 5-10 seconds, as hard as I can, using the intensity techniques.
I use an alternate grip for the pulls, wich allows MUCH greater contractions and kills the forearms and hands. Maybe I will use straps in the future.
Much happier(and sorer), I feel the work capacity growing and my energy levels rising, just like when I trained frequently with bags.
My routine is to have no routine, but to train as intense as I can as often as I can hitting as much muscle as I can.
-----
CONCLUSIONS
This is not advanced mathematics, it is not complicated. Heavy isometrics with safe positions, eat correctly, rest. Life sometimes drives you crazy, save the aggression and negative emotions for the lifting session. Use the intensity techniques I have described to not only exercise, but to learn something about yourself and to go past your limits. ENJOY.
-----
REFERENCES
Jamie Lewis - chaosandpain.blogspot.com/2009/03/chaos-and-pain-basics.html?m=1
Jamie Lewis - chaosandpain.blogspot.com/2010/01/you-asked-for-it-and-youve-got-it.html?m=1
Steve Justa - Iron isometrics
Drew Baye - Timed Static Contraction Training: A Guide to Minimalist High Intensity Isometrics
Bob Hoffman - Functional isometric contraction
Bill Starr - The Ultimate Strength Exercise: Isotonic-Isometric Contraction
Eric Bugenhagen's Bulgarian Lite - https://www.reddit.com/r/weightroom/comments/60h9e8/bulgarian_lite_or_how_i_learned_to_stop_worrying/
John Broz - www.nasgaweb.com/forum/an-interesting-discussion-off-of-john-brozs-site_topic15108.html
Jack Lalanne face workout -
Bulgarian Manual - Greg Nuckols and Omar Isuf
Bailarina stretching - osteokidsandadults.com/estiramientos-la-bailarina/
-----
INTRODUCTION
After 10 months training with sandbags/rockbags 4-6 times a week following Jamie Lewis philosophy (see Jamie Lewis and John Broz in references), I gained nearly 25 pounds and got a lot stronger (going from 150 to almost 175 pounds at 5' 9"). I did singles/doubles/triples for overhead presses/behind the neck push presses and higher reps for squats/good mornings/shoulder cleans, and some assistance work (neck harness, ab wheel and calves).
Realizing travelling with 140-180 pounds bags wasn't practical for the summer and wanting to train frequently, I searched for solutions and remembered the sierra strap and Alexander Zass, came to this forum and found isometrics.
Then the journey started...
-----
TSC 30-30-30 (see Drew Baye in references)
I trained with the Hook and the sierra strap using this protocol (a timed static contraction: 30 seconds at 50%, 30 at 75-80% and 30 at full force) for 2 months, doing A and B workouts with some other exercises (no flys and I added good mornings). The first weeks were good and I lost bellyfat but after that I ended up feeling low energy and wanting to train briefer and more often. Baye's positions and the explanations regarding midpoint of range of motion and safety training are worth the money of the ebook, but you don't need that much time until contracting at full force.
I recently exchanged emails with Baye and he is now doing: 20 seconds at 50%, 20 at 70%, 20 at 90% and 20 at 100% which reinforces my point.
-----
ZIEGLER/HOFFMAN (see Bob Hoffman and Bill Starr in references)
Great positions : parallel squat, quarter squat, high pull, deadlift, rise on toes, press start, press lockout and shrug.
Take into account there were 2 different but interconnected systems: the pure isometrics spoused by Dr Ziegler and Hoffman and the isotonic-isometrics by Hoffman and Bill Starr(among many others) for olympic lifters. In both versions you hold the contraction for nearly 12 seconds after various warmup reps.
In the pure isometrics version you drive the unloaded bar against the pins in a rack attempting to bend it.
On the other hand, isotonic-isometrics means you move a particular weight a short distance before locking into an isometric contraction (not against pins, according to Bill Starr). They used the same positions that are used in olympic lifts (for example, a high pull in a sticking point will help the snatch, a press lockout will help the clean and press, etc...).
I used these positions and added a few of my own(good morning, back lift/hip and thigh lift), divided them in various workouts and did the pure isometric version. While I liked it, it felt very little work and I trained 4 times a week. I did this for nearly a month and a half and progressively added more sets. Take into account that Starr, March and Riecke also trained the olympic lifts various times a week, this system was purely a strength/sticking-point-breaker for them.
-----
STEVE JUSTA (see Steve Justa in references)
The do it all. Surges, singles/doubles, long holds, lots of positions and exercises, etc... It reminds me of the Lewis/Bugenhagen philosophy: you can do more if you put the effort into it.
A very good book with many ideas on training the mind and positions. It gave me the idea to use 2 straps (one around my hips and the other around my neck, or one around the hips and the harness crossed around the shoulders and thorax) for back lifts, squats, good mornings...you feel like you are glued to the floor.
It is filled with this message: where there is a will, there is a path.
For months I have done surges (a hold in which you stop, breath and contract harder each time) and short holds within a structured routine for various sets:
A) squat, ohp, pulldown, neck flexion, neck extension.
B) deadlift, bent over row, bench press, pullover.
C) good morning/back lift, biceps curl, pushdown.
D) calve raise, shrugs, lateral raise.
Best iso workouts to date and helped with strength a lot, but I wanted (again) to change things a bit.
-----
ASSISTANCE EXERCISES
I do them 2-3 times a week.
Dead hangs
I do them:
- 2 handed, breathing in deeply and slowly through the nose (completely filling the lungs) and breathing out slowly through the mouth.
- 1 handed for time.
La Bailarina (see Bailarina stretching in references)
Fantastic for the legs, hips, glutes, low back and abs, I do it with a strap looped in my feet and around my neck, without wedges.
Others
Face/eyes/hair workout ala Jack Lalanne, kegel exercise and abdominal vacuum.
-----
INTENSITY TECHNIQUES
This techniques are geared towards achieving an state of "flow": immersed and intensily focused and/or completely berserker.
Warm up first, as some of these techniques may cause a spike of adrenaline and a higher sudden contraction and thus are not safe for the first set.
Mastered, they allow max contractions several times a week several times each workout (see Jamie Lewis and Eric Bugenhagen references) and function better with short high output contraction bursts (singles and doubles).
IMPORTANT: breath after each set/lift and focus, do not allow the intensity to overcome you after you have done the lift. The point is to unleash this power and control it, not to let it waste you.
Pre-tension
When warming up, "remember" the position and level of contraction you are generating, "imprint" it in your mind, it will be of use later. With practice, you will be able to get to that level in a moment, but do not attempt it before a warmup. It allows safer contractions.
Music
Use songs that hold an emotional baggage for you, and with distinct tempos/styles: metal, ballads, classical music, rap.
Examples: thus spoke zarathustra - strauss, cowboys from hell - pantera, unchained/on fire - van halen, stronger - kanye west, ice dance - danny elfman, vivo per lei - andrea bocelli, time in a bottle - jim croce, misfits - 3 eye blind, altitudes - jason becker, invincible/micro cuts - muse etc...
Position the song 30 seconds or so before the highest point of the song (when you feel most elated/sad/pissed off), pre-tense and release alternatively and let your feelings build up while the song advances, position yourself for the lift and when that point arrives, explode both physically and emotionally.
After the first time in each session, you should be in the flow and don't need that much preparation (if at all) to achieve again a higher contraction. Simply put on the whole song.
Of course, do not use this when doing TSCs.
Inner mind
Breath deeply, quiet your mind and focus on the thought that you are unstoppable: whatever happens you will complete the lift (doesn't matter if it is an isometric, you will contract as hard as your body can). While pre-tensing/releasing continue to focus on that very thought: nothing can stop you, the weight WILL go up even if your body breaks.
While the music technique should make you feel like the Hulk, the inner mind makes you feel calm and one with your environment: a sort of meditation. If you are religious, it helps to pray/whatever you do.
When there is no doubt you will achieve your goal, go for it.
Again, after the first time in each workout the process is faster or even won't need to start again at all.
-----
EQUIPMENT
Sandbags/rockbags
Made of ripstop military bags, 2 at a time: I put the filling material inside one, close and tape, then inside another bag. Indestructible but hard to change weight.
I started using small peebles after a few months as sand always leaks a bit. The rockbag version is harder to grip and hold than the sandbag version.
Sierra Hook
Versatile, sturdy and comfortable. A very intelligent solution.
Sierra isometric/suspension strap
Very versatile, the loops are (again) an intelligent solution. The best piece of isometric training that I know of.
Black belt
Made it myself from a 12000 pound resistance, 2 inch wide, 16 feet long black strap and a 12000 pound resistance buckle. Very sturdy and wider than the sierra strap but less versatile, won't slip.
Sierra squat harness
Allows many lifts wich otherwise would be too difficult to replicate, such us hip and thigh lifts; squats and calve raises are more comfortable and thus you can contract harder.
Wall pull up bar
I use this together with the strap/belt for almost everything, from ohp to jefferson lifts and variations. Mine is made of metal and has a high duty covering, not too heavy but not light. Although the length can be changed, it is narrower than a weightlifting bar and thus very sturdy.
Door frame pull up bar
I hang from it, two handed and one handed.
Small Kanken bag
I put the belt, the strap, the squat harness and the Hooks inside. Together with the wall pull up bar, I have everything I need in a small space and is very comfortable when travelling.
-----
DIET AND REST
I eat (mostly) wholesome foods, fast for 12-16 hours each day and drink a smoothie each day.
Foods: eggs, red meat, fruit, berries, olive oil, nuts, vegetables(should eat more of this), hsn egg white powder(they provide the nutritional tests), bread, natural honey, potatoes, rice.
I should not eat bread and fried food(sometimes it is hard because I eat out a lot).
Smoothie: water, 2 cups egg whites powder, a variety of berries, a banana, olive oil/nuts. Sometimes I add a bit of honey. Delicious, lots of good protein, good fats and antioxidants. I usually break my fast with a smoothie. Between this and the fact that I don't have (fortunately for me) a 9-5 job, my girl says I will live to be 300 years old,
.8 hours (at least) of sleep is mandatory. I go to bed late, should go no later than 11 at night.
I am more conscious of my health than during my first year of training and thus eat cleaner, less protein and junk and more veggies, clean fats and antioxidants.
-----
PRESENT AND FUTURE
After 8 months, I weight 172 pounds(more or less the same) and am much leaner, which is not bad at all.
Using the structured workout described in the Steve Justa section, I did this for 4 workouts:
TSC(15-15-x) + x.
X means as hard as you can until force drops too much.
First 2 workouts were great(I was trying to like it), then (as everytime I do a TSC) boredom crept in and I was not enjoying training.
Re-reading Lewis and Bugenhagen, I have ditched it and I am doing each day the same with isos as when I started with the bags, which is the most fun (and productive) for me: pick a compound for the legs, a compound or two for the upper body, neck/calves and kill it with singles. If you are truly sore, hit a minimum and go to the next exercise (see Bulgarian Manual reference). If energy is still too low, rest day.
This week I have trained 4 days in a row:
1) Hack deadlift(abs and legs killer and glutes depending on position), high position deadlift, bench press.
2) Hack deadlift, shrugs, pullover, neck flexion, neck extension.
3) Hack deadlift(various positions), behind the neck press(various positions).
4) Hack lift(different than hack deadlift), behind the neck press.
Warm up: 10-15 seconds, rest, another 10-15 seconds harder, rest, good to go. This is similar to TSC warming up but with rests of half a minute.
Work sets: lots of short holds of 5-10 seconds, as hard as I can, using the intensity techniques.
I use an alternate grip for the pulls, wich allows MUCH greater contractions and kills the forearms and hands. Maybe I will use straps in the future.
Much happier(and sorer), I feel the work capacity growing and my energy levels rising, just like when I trained frequently with bags.
My routine is to have no routine, but to train as intense as I can as often as I can hitting as much muscle as I can.
-----
CONCLUSIONS
This is not advanced mathematics, it is not complicated. Heavy isometrics with safe positions, eat correctly, rest. Life sometimes drives you crazy, save the aggression and negative emotions for the lifting session. Use the intensity techniques I have described to not only exercise, but to learn something about yourself and to go past your limits. ENJOY.
-----
REFERENCES
Jamie Lewis - chaosandpain.blogspot.com/2009/03/chaos-and-pain-basics.html?m=1
Jamie Lewis - chaosandpain.blogspot.com/2010/01/you-asked-for-it-and-youve-got-it.html?m=1
Steve Justa - Iron isometrics
Drew Baye - Timed Static Contraction Training: A Guide to Minimalist High Intensity Isometrics
Bob Hoffman - Functional isometric contraction
Bill Starr - The Ultimate Strength Exercise: Isotonic-Isometric Contraction
Eric Bugenhagen's Bulgarian Lite - https://www.reddit.com/r/weightroom/comments/60h9e8/bulgarian_lite_or_how_i_learned_to_stop_worrying/
John Broz - www.nasgaweb.com/forum/an-interesting-discussion-off-of-john-brozs-site_topic15108.html
Jack Lalanne face workout -
Bulgarian Manual - Greg Nuckols and Omar Isuf
Bailarina stretching - osteokidsandadults.com/estiramientos-la-bailarina/
