Post by brown43 on Jan 17, 2021 23:11:30 GMT
Many years ago, I was discussing strength training, and a person told me about a training protocol where you do as many reps you can until positive failure, and then hold the position until isometric failure, and then during the negative resist until you fail throughout the full negative range of motion, as the weight descends. I think that they did only one set and one rep of this as finisher to the exercise, after resting after finishing a normal 3 sets, 8 reps, explosive lifting with controlled lowering.
This is anecdotal, and it's just my memory but he said the guys who trained this way tremendously developed "freaky strength." as it was the crew tire maintenance of the refueling trucks and he saw how they were manhandling the tires and the removal of the lug nuts with greater ability and control after training for .
This technique of using isometrics with weights is also, talked about by Zass in his promotional brochure on the Sandow plus website..
For tendon/ligament strength he recommends using a weight you can't complete a full range of motion and work with it until you can do a full range of motion. Then move onto a heavier weight that you can't complete the full range of motion.
A second exercise he recommended for tendon strength was using a cable stretcher, with rope tied between the 2 ends. When you stretched out to the maximum, you did an isometric pull/push/extension as required against the ropes, while resisting the stretch cords.
There was not set, rep, or exercises listed---guess you had to buy course #1 to receive that information.
His first course's focus was on tendon and ligament strength. Then he recommends muscle building muscles in his second course after becoming tendon and ligament strong. I have read he used sandbags in the 2nd courseon another forum. Be great if those two courses ever turned up.
Attached is the article I found using weight lifting and strength training. It's a method where on the last set and the last rep you add an isometric. I might give this a try.
JB
Dynamic tension reloaded: build a body that would make Charles Atlas proud
Bill Hartman
I learned a valuable lesson when I was 15: Comic books are no place to go for workout advice. That's probably not surprising to you, considering there are many smarter choices today. But the back pages of old Spider-Man comics were the closest information source we had to Men's Fitness. That's where you'd see ads for the Charles Arias Dynamic-Tension Fitness Course. You probably remember: The classic 97-pound weakling gets publicly abused by a bully. Then he uses the course to quickly muscle up, allowing him to kick sand in the bully's face and win back his girl. Unfortunately, the reality is that the program worked about as well as the X-ray specs advertised in the same issue.
The reason: The Arias course addressed only one type of muscular contraction --there are three--and it didn't last long enough to produce the muscle size the course guaranteed. (I'm still waiting for my money back.)
But the Atlas plan did get one concept right: To build muscle and increase strength, you need to generate a high degree of muscle tension. The key is to maximize tension in all three types of muscular contractions: concentric, eccentric, and isometric.
Here's a quick primer:
Concentric contraction: This is the shortening muscle contraction that occurs when you raise the weight. To maximize tension, lift the weight quickly.
Eccentric contraction: This is the lengthening contraction of the muscle that typically occurs when you lower the weight. To maximize tension, you should lower the weight slowly.
Isometric contraction: This is what Arias recommended --a contraction against resistance but without movement (like holding the barbell in the "down" position of a bench press).
To maximize tension, you need to hold it for a sufficient length of time.
These techniques--incorporated into the following workout--work your muscles through the full spectrum of contractions, maximizing their size. Try it for four weeks and you'll pack on more muscle in less time than our skinny hero from the comic books could ever have imagined.
Workout A
FREQUENCY: Alternate this workout with Workout B (page 130) three days a week for four weeks, resting a day between each session. (So you'll do this workout two times the first week, then one time the second week, and so on.)
HOW TO DO IT: Perform each pair of exercises (1A and 1B, 2A and 2B) as alternating sets, resting one minute between each set until you've completed 3-5 sets of each. (So you'll do one set of 1A, rest one minute, then do one set of 1B, and rest for another minute, and so on.) Follow the same procedure for the next pair.
* Use the heaviest weight that allows you to complete 6-8 repetitions (no more, no less) for each exercise.
* After your last set of each exercise, rest one minute, then move the weight into the stretch position of the lowering phase (the midpoint of the lift unless otherwise noted) and hold it there as long as you can. (For instance, it's the "down" position of the dumbbell bench press.) This is the isometric contraction. If you can't hold it for 20 seconds, the weight is too heavy. If you can hold it longer than 60 seconds, the weight is too light. Try to increase your isometric time or the weight each workout.
1A: DUMBBELL BENCH PRESS
Reps: 6-8 Target: Chest
* For the isometric stretch, hold the dumbbells about an inch above your chest.
[ILLUSTRATION OMITTED]
1B DUMBBELL PULLOVER
Reps: 6-8 Target: Lats
* Lower the weight until your arms are in line with your body.
[ILLUSTRATION OMITTED]
2A DECLINE SITUP
Reps: 6-8 Target: Abs
* For the isometric stretch, lower your torso until it's parallel to the floor and hold.
[ILLUSTRATION OMITTED]
2B DUMBBELL ROMANIAN DEADLIFT
Reps: 6-8 Target: Hips, Hamstrings
* Keep your lower back naturally arched for the entire movement.
[ILLUSTRATION OMITTED]
Workout B
FREQUENCY: Alternate this workout with Workout A (page 128) three days a week for four weeks, resting a day between each session. (So you'll do this workout one time the first week, then two times the second week, and se on.)
HOW TO DO IT: Perform each pair of exercises (1A and 1B, 2A and 2B) as alternating sets, resting one minute between each set until you've completed 3-5 sets of each. (So you'll do one set of 1A, rest one minute, then do one set of 1B, and rest for another minute, and so on.) Follow the same procedure for the next pair.
* Use the heaviest weight that allows you to complete 6-8 repetitions (no more, no less) for each exercise.
* After your last set of each exercise, rest one minute, then move the weight into the stretch position of the lowering phase (the midpoint of the lift unless otherwise noted) and hold it there as long as you can. (For instance, it's the "down" position of the Bulgarian split-squat.) This is the isometric contraction. If you can't hold it for 20 seconds, the weight is toe heavy. If you can hold it longer than 60 seconds, the weight is too light. Try to increase your isometric time or the weight each workout.
1A BULGARIAN SPLIT-SQUAT
Reps: 6-8 Target: Quadriceps
* Keep your torso as upright as possible.
[ILLUSTRATION OMITTED]
1B SIDE-LYING LATERAL RAISE
Reps: 6-8 (each side) Target: Shoulders
* Lower the weight until your arm is parallel to the floor.
[ILLUSTRATION OMITTED]
2A SWISS-BALL DUMBBELL PREACHER CURL
Reps: 6-8 Target: Biceps
* In the down position, your arms are only slightly bent--don't straighten completely.
[ILLUSTRATION OMITTED]
2B FEET-ELEVATED DIAMOND PUSHUP
Reps: 6-8 Target: Triceps
* Place your hands on the floor se that they form a "diamond," Put your feet on a bench.
[ILLUSTRATION OMITTED]
Bill Hartman, C.S.C.S., a strength coach in Indianapolis, Ind., owns yourgolffitnesscoach.com.
This is anecdotal, and it's just my memory but he said the guys who trained this way tremendously developed "freaky strength." as it was the crew tire maintenance of the refueling trucks and he saw how they were manhandling the tires and the removal of the lug nuts with greater ability and control after training for .
This technique of using isometrics with weights is also, talked about by Zass in his promotional brochure on the Sandow plus website..
For tendon/ligament strength he recommends using a weight you can't complete a full range of motion and work with it until you can do a full range of motion. Then move onto a heavier weight that you can't complete the full range of motion.
A second exercise he recommended for tendon strength was using a cable stretcher, with rope tied between the 2 ends. When you stretched out to the maximum, you did an isometric pull/push/extension as required against the ropes, while resisting the stretch cords.
There was not set, rep, or exercises listed---guess you had to buy course #1 to receive that information.
His first course's focus was on tendon and ligament strength. Then he recommends muscle building muscles in his second course after becoming tendon and ligament strong. I have read he used sandbags in the 2nd courseon another forum. Be great if those two courses ever turned up.
Attached is the article I found using weight lifting and strength training. It's a method where on the last set and the last rep you add an isometric. I might give this a try.
JB
Dynamic tension reloaded: build a body that would make Charles Atlas proud
Bill Hartman
I learned a valuable lesson when I was 15: Comic books are no place to go for workout advice. That's probably not surprising to you, considering there are many smarter choices today. But the back pages of old Spider-Man comics were the closest information source we had to Men's Fitness. That's where you'd see ads for the Charles Arias Dynamic-Tension Fitness Course. You probably remember: The classic 97-pound weakling gets publicly abused by a bully. Then he uses the course to quickly muscle up, allowing him to kick sand in the bully's face and win back his girl. Unfortunately, the reality is that the program worked about as well as the X-ray specs advertised in the same issue.
The reason: The Arias course addressed only one type of muscular contraction --there are three--and it didn't last long enough to produce the muscle size the course guaranteed. (I'm still waiting for my money back.)
But the Atlas plan did get one concept right: To build muscle and increase strength, you need to generate a high degree of muscle tension. The key is to maximize tension in all three types of muscular contractions: concentric, eccentric, and isometric.
Here's a quick primer:
Concentric contraction: This is the shortening muscle contraction that occurs when you raise the weight. To maximize tension, lift the weight quickly.
Eccentric contraction: This is the lengthening contraction of the muscle that typically occurs when you lower the weight. To maximize tension, you should lower the weight slowly.
Isometric contraction: This is what Arias recommended --a contraction against resistance but without movement (like holding the barbell in the "down" position of a bench press).
To maximize tension, you need to hold it for a sufficient length of time.
These techniques--incorporated into the following workout--work your muscles through the full spectrum of contractions, maximizing their size. Try it for four weeks and you'll pack on more muscle in less time than our skinny hero from the comic books could ever have imagined.
Workout A
FREQUENCY: Alternate this workout with Workout B (page 130) three days a week for four weeks, resting a day between each session. (So you'll do this workout two times the first week, then one time the second week, and so on.)
HOW TO DO IT: Perform each pair of exercises (1A and 1B, 2A and 2B) as alternating sets, resting one minute between each set until you've completed 3-5 sets of each. (So you'll do one set of 1A, rest one minute, then do one set of 1B, and rest for another minute, and so on.) Follow the same procedure for the next pair.
* Use the heaviest weight that allows you to complete 6-8 repetitions (no more, no less) for each exercise.
* After your last set of each exercise, rest one minute, then move the weight into the stretch position of the lowering phase (the midpoint of the lift unless otherwise noted) and hold it there as long as you can. (For instance, it's the "down" position of the dumbbell bench press.) This is the isometric contraction. If you can't hold it for 20 seconds, the weight is too heavy. If you can hold it longer than 60 seconds, the weight is too light. Try to increase your isometric time or the weight each workout.
1A: DUMBBELL BENCH PRESS
Reps: 6-8 Target: Chest
* For the isometric stretch, hold the dumbbells about an inch above your chest.
[ILLUSTRATION OMITTED]
1B DUMBBELL PULLOVER
Reps: 6-8 Target: Lats
* Lower the weight until your arms are in line with your body.
[ILLUSTRATION OMITTED]
2A DECLINE SITUP
Reps: 6-8 Target: Abs
* For the isometric stretch, lower your torso until it's parallel to the floor and hold.
[ILLUSTRATION OMITTED]
2B DUMBBELL ROMANIAN DEADLIFT
Reps: 6-8 Target: Hips, Hamstrings
* Keep your lower back naturally arched for the entire movement.
[ILLUSTRATION OMITTED]
Workout B
FREQUENCY: Alternate this workout with Workout A (page 128) three days a week for four weeks, resting a day between each session. (So you'll do this workout one time the first week, then two times the second week, and se on.)
HOW TO DO IT: Perform each pair of exercises (1A and 1B, 2A and 2B) as alternating sets, resting one minute between each set until you've completed 3-5 sets of each. (So you'll do one set of 1A, rest one minute, then do one set of 1B, and rest for another minute, and so on.) Follow the same procedure for the next pair.
* Use the heaviest weight that allows you to complete 6-8 repetitions (no more, no less) for each exercise.
* After your last set of each exercise, rest one minute, then move the weight into the stretch position of the lowering phase (the midpoint of the lift unless otherwise noted) and hold it there as long as you can. (For instance, it's the "down" position of the Bulgarian split-squat.) This is the isometric contraction. If you can't hold it for 20 seconds, the weight is toe heavy. If you can hold it longer than 60 seconds, the weight is too light. Try to increase your isometric time or the weight each workout.
1A BULGARIAN SPLIT-SQUAT
Reps: 6-8 Target: Quadriceps
* Keep your torso as upright as possible.
[ILLUSTRATION OMITTED]
1B SIDE-LYING LATERAL RAISE
Reps: 6-8 (each side) Target: Shoulders
* Lower the weight until your arm is parallel to the floor.
[ILLUSTRATION OMITTED]
2A SWISS-BALL DUMBBELL PREACHER CURL
Reps: 6-8 Target: Biceps
* In the down position, your arms are only slightly bent--don't straighten completely.
[ILLUSTRATION OMITTED]
2B FEET-ELEVATED DIAMOND PUSHUP
Reps: 6-8 Target: Triceps
* Place your hands on the floor se that they form a "diamond," Put your feet on a bench.
[ILLUSTRATION OMITTED]
Bill Hartman, C.S.C.S., a strength coach in Indianapolis, Ind., owns yourgolffitnesscoach.com.
