moxohol
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Post by moxohol on Nov 4, 2018 9:47:07 GMT
I perform 3 types of isometrics tandemly: Overcoming, yielding, co-contraction (flexing). -Training is twice weekly. Compound exercises only. -Exercise selection is restricted to basic compound movements, EG: chest dips, pullups, squats -Warm up is bear crawls shuttling forwards & backwards for a few minutes --Overcoming isometrics rep/set scheme is 7 second hold @50% effort followed by a 5 sec hold as hard as I dare followed by 3 sec hold as hard as I can followed by a 1 sec hold performed harder & explosively. The idea is to ramp up the intensity ladder. -a negative rep with 10 second tempo followed by... -flexing for 20 to 30 seconds at maximal effort. Usually 1 set is enough depending on how I feel & my training goals. Basically, the aforementioned is a giant set. You can change up the order sequence & turn it into a pre-exhaust practice by starting with flexing then yielding isometrics. Save the overcoming for last. I found this latter routine beneficial for tendon injuries and the like. For overcoming iso for chest, I'll position myself to mimic chest dips in the stretched position using by placing hands on the protuberance of the lower back. Then I follow immediately with a negative chest dip using a wide grip with a 10 second tempo. I polish it all off with a 20-30 second crab pose. For overcoming iso for back, I'll do a static back row with a towel draped around my feet in the stretched position then perform a negative supine or door pullup for a 10 tempo count. Perform double back biceps pose held for 20-30 seconds. For squats, I find a suitable doorway/corridor, lay down, & brace my shoulder & foot between door posts. My knee is flexed slightly under 90 degrees or so (I use a book planted under my sole). I use a pillow for my shoulder & insert a towel under my back for support. After that, I perform a negative step up with a hand hold using a 10 second tempo. After that, I flex my scheduled quad that day with 20-30 second holds. I blast one leg hard on alternate days on the theory it won't fry my CNS. -The overcoming iso provides the Post Active Potentiation effect -The negatives provide a quicker strength learning curve & reverses muscle stiffness & improves mobility contrary to isometrics-only routines (see Verkhoshansky) -The flexing poses improved muscle definition, nerve force, & compliment strength.
The aforementioned routine is very simple but I've consistently made gains in terms of strength & muscularity. The latter attribute is largely dependent upon your diet. For that, I have a restricted eating window of 4 hours for 3 days & then a 36 hour fast on the 4th day. I train fasted on the 3rd day prior to eating afterwards. I have a 6 week training cycle & a 10 day layoff. I also strongly recommend supplementing with Type 2 Collagen mix or Knox Unflavored Gelatin 30-60 minutes with 100mg of Vitamin C prior to engaging in any isometrics as they greatly facilitate body collagen production. I got the idea from Keith Baar, PhD from UC Davis California. He is the world's pre-eminent authority on remodeling connective tissue & all related functions.
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macky
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Post by macky on Nov 11, 2018 6:20:21 GMT
Looks like a great tough workout, moxohol.
How have you progressed with it, re building muscle and increased strength ?
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moxohol
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Post by moxohol on Mar 27, 2019 15:33:10 GMT
Sorry for my very tardy reply. I got no alerts until I checked this site today. It's not as tough as one might infer if you have never done it before. I'm dictating my own intensity & TUT. Not an external weight load. The workout is satisfying yet invigorating. I got very dense & shredded. My diet is key to enhanced muscularity. I eat 1 big meal per day. I only watch my macros & food groups (no milk or grains). That's it. The restricted eating window jacks up my GH as does performing swedish ab drills every morning. A tight core really boosts strength. I do bear crawls to warm up 1st.
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macky
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Post by macky on Mar 31, 2019 5:19:55 GMT
Thanks for the info moxohol, looks good.
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moxohol
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Post by moxohol on Apr 1, 2019 6:02:35 GMT
Thanks for the info moxohol, looks good. I found the best time to train is in the morning in a fasted state. Hormone profile is at it's peak provided you go to bed on an empty stomach at 10-12am (GH levels peak 10-2am. Stop eating @ 7pm). If u can wait until noon to eat, it will make a big difference as GH levels drop off then. You'll heal better & get ripped too.
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Michael
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Post by Michael on Apr 4, 2019 1:15:05 GMT
Sorry for my very tardy reply. I got no alerts until I checked this site today. It's not as tough as one might infer if you have never done it before. I'm dictating my own intensity & TUT not some weight load. The workout is satisfying yet invigorating. I got very dense & shredded. My diet is key to enhanced muscularity. I eat 1 big meal per day. I only watch my macros & food groups (no milk or grains). That's it. The restricted eating window jacks up my GH as does performing swedish ab drills every morning. A tight core really boosts strength. I do bear crawls to warm up 1st. What are Swedish ab drills? Thanks
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moxohol
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Post by moxohol on Apr 4, 2019 16:58:13 GMT
Sorry for my very tardy reply. I got no alerts until I checked this site today. It's not as tough as one might infer if you have never done it before. I'm dictating my own intensity & TUT not some weight load. The workout is satisfying yet invigorating. I got very dense & shredded. My diet is key to enhanced muscularity. I eat 1 big meal per day. I only watch my macros & food groups (no milk or grains). That's it. The restricted eating window jacks up my GH as does performing swedish ab drills every morning. A tight core really boosts strength. I do bear crawls to warm up 1st. What are Swedish ab drills? Thanks Planks done on 4 sides in tandem. Front, sides, reverse.
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Michael
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Post by Michael on Apr 4, 2019 21:00:07 GMT
Are doing sets or holding for max time? I do everything but the reverse planks. I do bird dogs instead.
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moxohol
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Post by moxohol on Apr 7, 2019 8:48:57 GMT
Are doing sets or holding for max time? I do everything but the reverse planks. I do bird dogs instead. 30 second sets. "0ne one-thousand, two one-thousand, three one-thousand...". Then rotate clockwise or counter-clockwise. As for back, I do Precious Set Monk Exercise no#1 in lieu of reverse planks. For abs, I do Stuart McGill hollows with hands tucked under back arch for support. The last 2 have less stress on the trunk by far but still got intensity. I keep rotating until I'm on the edge of fatigue.
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Post by Bruce Tackett on Jul 10, 2019 22:41:53 GMT
What are Swedish ab drills? Thanks We don't discuss those in polite company.
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Michael
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Post by Michael on Jul 11, 2019 1:07:10 GMT
What are Swedish ab drills? Thanks We don't discuss those in polite company.
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moxohol
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Post by moxohol on Aug 6, 2019 23:12:01 GMT
Lately, I've been using "tiger moves" which incorporate dynamic tension after every isometric session to cool down, mitigate injuries & facilitate recovery with favorable results. It's a versatile tool to have in your arsenal. I believe in simplicity & minimum effective dose to obtain desired results. Ref: breakingmuscle.com/fitness/master-dynamic-tension-for-mobility-and-strength
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moxohol
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Post by moxohol on Aug 8, 2019 14:53:57 GMT
Been trying out new exercise on traverse plane for my back coupled with hip bench thrusts.
Place hands on lower mid-thighs & then bend at the knees until the arms are locked into position supporting the upper torso (Support should feel natural). Take left or right hand & cross the sagittal plane & replace the opposing hand in its place. Your upper arm should be flush against the chest. Now with the opposing hand u just replaced - grab above the wrist of the crossed resting arm. Push & pull the hands at the same time creating tension. Thereby keep the torso neutral. Switch hand positions for the other side.
I have tried the above sitting down but it does not provide a strong enough anchor. It's better standing up.
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moxohol
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Post by moxohol on Aug 23, 2019 11:03:40 GMT
This is my diet plan if anyone cares to know. It's a basic mix n' match menu based on macro's. I fill the dinner plate up with 1/2 protein, 2/3rds complex carbs (if you're going to be naughty with pasta & the like, add lentils/beans as a side dish to lower the total glycemic value of the meal), 1/3 veggies or fruit (fruit is always low glycemic index). It's really that simple & you'll get shredded (1). My restricted eating window of 4 hours daily aids recovery & virtually guarantees a low bodyfat % all year round.
My goal is fitness not bodybuilding although I won't knock aesthetics either. I'm not an athlete. So, I don't train like one. I believe in efficiency which is why I took up isometric training & joined this forum. _________________________________________________________________________________________________________ For supplements:
N-AcetylCysteine (NAC), Selenium, Glucosamine & Chondroitin Sulfate, Vitamin C.
NAC: increases glutathione peroxidase (GSH). Your body's primary detoxicant & anti-oxidant. GSH is used in the lab as a very reliable indicator of biological age. BTW, it may cut back on any dose of meds you may be taking as it chelates.
Selenium: This is required to create glutathione peroxidase. It also increases GSH as a standalone. Selenomethionine is best. 400mCg daily is the max limit.
Vitamin C: It increases collagen production & you don't need much of it. 500mg is more than sufficient (your body can only absorb 1 gram per intake). "C" also recycles GSH
-You can take a high attack dose daily of 2g of NAC, 400mCg of Selenium & 1g of Vitamin C daily for 5 days then cut back to half dose for maintenance (you'll heal faster with the above & be more energized. Tweaked joints benefit).
Glucosamine & Chondroitin Sulfate: Glucosame mimics low carb diet. Chrondroitin kills heart disease. Both decrease mortality by 20%. BTW, glucosamine thins the blood for those ppl on blood thinners. ________________________________________________________________________________________________________ REF:
[1] tim.blog/2007/04/06/how-to-lose-20-lbs-of-fat-in-30-days-without-doing-any-exercise/comment-page-39/
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moxohol
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Post by moxohol on Aug 27, 2019 21:41:17 GMT
I train forearms by assuming a push up position on my fingertips. Actually, it's on the finger pads with the fingers & thumbs spread comfortably. It's best to perform this exercise before your hanging grip work. The fingers are delicate compared to the rest of the body, and training the grip exhausts the hands. I keep my fingers fresh for fingertip pushup holds, so the muscles are still strong for safety. Doing fingertips before grip work seems to improve performance on the hangs. It acts as a neurological warm up for the lower arms. I keep fingertip hold times & sets fairly low - 5 to 10 second increments. Anything beyond two sets is pointless. Fingertip push up holds are about benefiting from the extended finger position—longer time holds & sets will only drain you & risk latent injury from overuse. You’re not looking to add mass or stamina to the extensor tendons and muscles.
It's strongly recommended to warm up your hands 1st by doing eagle claws:
Form your hands into tight fists, and gradually open your fingers/thumbs joint-by-joint, slowly and deliberately and under maximum isometric tension. Once your hands are stretched open to the max, reverse the process back into a hard fist. That’s one rep. Give yourself two sets of ten reps, shaking your hands loose after each set. Then go for it doing your fingertip pushup holds.
Next, I do towel grips. Double fold the towel (the thicker, the better) & drape it over the top edge of the door. If you require more towel thickness simply layer on more towels together when you fold them. Thinner ones are best in that case. I keep the door semi-closed. I slightly wet the hands & hang on both ends for 10 second increments. Keep doing them until the hands are too tired to grip anymore.
Do twice daily sessions 6 hours apart & the forearms will grow rapidly. It's that simple.
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