Steadily Increasing Pressure isometric hold

[macky]

Been pottering around for the last 4-5 weeks with an isometric hold protocol I haven't seen anywhere on the Net, not that that would be surprising given the rapid expansion of isometric info on the Net for years now. I'm sure someone else has already done it before.  I think Stormshadow mentioned something similar with his isometric flexing?   

Instead of the ramped holds, where intensity is increased in plateaus (such as in the 30-30-30, 20-20-10-10 etc) the hold starts out with very little tension and evenly increases up to a maximum level, then slackens off over (say) three seconds.

Typically,  I would start by doing either a 30-30-30 (not often) or a 20-20-10-10 (often) hold to gets things going (sometimes two "sets" depending on the exercise) then after a short break the position is assumed again and the hold begins with very little tension but steadily increasing as the seconds go by. 

At 4 seconds the hold is well under way.    

By 8 seconds serious effort is being applied and the increasing tension begins to tell, enough so that by 12 seconds the level of tension feels almost equivalent to the ramped hold top levels.

Still the pressure is increased until around 16 seconds (for me) the intensity is more than I could maintain on a conventional hold.  A "nailing" of said intensity on the 17th second, then an easing off back to zero over 3 or 4 seconds.

Three sets of those.   As always (for me) the breath is kept low and as even as possible, the concentration is on increasing pressure steadily but surely, and maintaining good form even under extreme tension, which is not held for any longer than 1-2 seconds before easing off. The breath should never be held, and in my opinion the taking of a relatively deep breath and forcing it out while under isometric tension is almost as bad. 

I would use this protocol only on a few major exercises such as the car steering wheel "benches" and the push-ins and pullouts across the chest. Drew Baye's "pulldown" and/or isometric "rows"/ deadlift holds. 

I don't bother with measurements or bodybuilding per se, but in the time I've been trying this type of hold on, I've noticed the T-shirts fitting tighter with the sleeves travelling up the arms a bit, something I noticed around six months ago when I began the ramped holds on the receipt of Silverlook's info, and TR's re Doug McGuff's 20-20-10-10 hold. 

Now it's happening again.  That of course could be more the result of something new being added.  

I have no idea how others will react to such a protocol, but for me the steadily increasing pressure leads to a level of intensity beyond anything I could hold for more than 1-2 seconds at the most, and demands an increased level of control/concentration over the 20 seconds duration.  

It's a nice combination of long-duration holds and short very intense efforts in the same exercise i.e. two 20-20-10-10's followed by three SIP holds.   

[mr potatohead]

Feb 23, 2019 22:36:08 GMT macky said:

.......  The breath should never be held, and in my opinion the taking of a relatively deep breath and
forcing it out while under isometric tension is almost as bad. ......

Yeah, I think so too. I've noticed that breathing can be shallow at times, but I think breathing should just be unrestricted and natural,
no huffing, puffing and spitting, for any resistance exercise or physical exertion. Definitely, no breath holding.

[Bruce Tackett]

Feb 23, 2019 22:36:08 GMT macky said:

Instead of the ramped holds, where intensity is increased in plateaus (such as in the 30-30-30, 20-20-10-10 etc) the hold starts out with very little tension and evenly increases up to a maximum level, then slackens off over (say) three seconds.

Whenever I do Isometrics, that is what I do, whether it's good, bad, or indifferent. It just feels right. Especially since I use the Bullworker, which would lend itself to this type of contraction.

Such a discussion elsewhere in the world might interest you. It begins on page 2 with artie's question:

Quote:
Originally Posted by solytrain View Post
hi, the underlying reason that isometrics increase speed, is that high speed in a muscle is created by first(unconsiously)applying in a very subtle way the "brakes" for a split second and then releasing it which creates a powerful explosion of movement, and isometrics because of the muscle control it creates helps with this application of this very very subtle "braking" so to speak

artie inquired:

I'm not sure I understand what you mean here, Soly. One thing I've wondered about is why the 5-6-7? Why the pause in between the three segments? Why not just hold an iso straight through for the full 18 seconds? Maybe gradually increasing the effort for the first 10 seconds, or so, and then hold it at 100% effort for the last 7 or 8 seconds.

JP blathered:

Hello Artie,

Its not Solytrain but John Peterson that is taking it upon himself to respond though I hope Soly does respond about the speed issue.

Artie, the secret to 'building muscle' with Isometrics is the two pauses in the 18 or 21 second contraction.

It's like this:

#1) Contract for 5-seconds-RELAX-Let the blood flood the muscle for a second or so--feel it happen.

#2) Contract with even greater intensity for 6-seconds--RELAX COMPLETELY-let the blood flood the muscle(again this is KEY)

#3) Contract once more as powerfully as possible for 7 seconds--RELAX--Let the blood flood the muscle. Move to a new angle. The combination of contractions and relaxations will require at least 21 seconds and not 18.

The pauses are intentional relaxations to allow the blood to flood the muscle...this is the origin of 'the pump'. Single contractions followed by a change of angle are great for enhanced athletic strength BUT NOT for achieving a fantastic pump...I KNOW FROM EXPERIENCE. Professor Baley was wrong about this one point relating to using only single contractions of 6 seconds each. He was correct that you can accomplish 3Xs as many angles by doing that but if you want TRUE DEVELOPMENT then 10 to 12 of the 3-stage contractions will deliver A PUMP as nothing else can. Multiple (36) 6-second contractions can make you ripped but to build muscle and stimulate maximum hormone production you need the three stage contractions---Personal opinion based on personal experience---I'm not guessing about anything. The only WAY for anyone to achieve results is to actually DO IT and EXPERIENCE IT. Too many guys read and do not do. IT'S DOING THAT YIELDS RESULTS.

NOTE: I have applied myself for more than 3-years to learn everything possible about Isometrics through actual application--I AM DEALING FROM EXPERIENCE not just theory.

---John Peterson

artie impudently retorted:

ok, thanks. Now, why 5-6-7? Why not 6-6-6?

And so, the discussion ensues:

transformetrics.com/forum/showthread.php?t=18007&page=2

[MBS]

“ artie impudently retorted”......😂😂😂. 

Bruce, you’ve got a way with words. 

[macky]

Feb 23, 2019 23:29:33 GMT Bruce Tackett said:

Feb 23, 2019 22:36:08 GMT macky said:

Instead of the ramped holds, where intensity is increased in plateaus (such as in the 30-30-30, 20-20-10-10 etc) the hold starts out with very little tension and evenly increases up to a maximum level, then slackens off over (say) three seconds.

Whenever I do Isometrics, that is what I do, whether it's good, bad, or indifferent. It just feels right. Especially since I use the Bullworker, which would lend itself to this type of contraction.

With the Bullworker as you say, one would have to use steadily increasing pressure from nothing, since it's a yielding isometric device pushing back at you with its spring the harder you compress it, from a state of rest.   

What time frame do you use when pushing with increasing force against the immovable Shen ?  Or do you just go with the flow whatever , on the day ?

[jonrock]

Today I am starting a variation of TSC.
15 seconds at 50% effort, 15 seconds at 75% and finally full out effort ramping up until the body gives up, as much time as I can. 1 set, 4-5 exercises, 3 times a week.
Ramping up between phases is included.

Months ago, after doing 2 months of Baye's 30-30-30 I started feeling drained but not like I had "worked", so I reduced to 30-25-20 but ended up dropping it.
After re-reading Baye's chapter on TSC and safety I have realized that I can warmup and prepare the muscles in less time so I still have lots of energy for the high intensity part.

For the last months I have been doing lots of sets with maximal contractions, fast ramp ups and short holds(simulating singles/doubles) after a short warmup, 4-5 exercises 3 times a week, done with straps and the Hook.
I was hesitant to change because it is working good, but after reading macky's last post I am giving it a go.
If my guess is correct, one set is enough to feel as "worked" as with singles, surges and similar protocols.

So, thanks macky for posting your protocol.

[Silverlooks]

Feb 24, 2019 9:59:21 GMT jonrock said:

Months ago, after doing 2 months of Baye's 30-30-30 I started feeling drained but not like I had "worked".

This is inevitable when you don't take at least two recovery days between full-body TSC sessions. I am currently alternating Baye's workouts A & B with minor modifications, taking three recovery days, occasionally doing few (2-3) KSHD or flexing exercises and two stretches (Deep squat w/prayer hip open, inactive bar hang) on the second rest day.
I never feel drained doing so, and the workouts are always efficient in terms of strength/hypertrophy.
I tried no new protocol since 30-30-30 is still working for me.

Interested to know your results with the analogue intensity increase protocol.

[Mr Average]

I do some isometric's for example with pallets and a pump truck, pallets weigh between 150 to 200kg, just pull the pallet towards me and the turn and holding the pump truck handle with one hand walk it from one warehouse to another. Loading a trailer with 150kg pallets using the pump truck 20 in a trailer. Also holding 4 boxes horizontally 1kg each box to load them on to pallets 4 times per level 10 levels per pallet 9 pallets per shift. 2 days on 1 day off followed by another 2 days on, I do other things as well but it is not isometric. 

[Bruce Tackett]

Feb 24, 2019 8:49:02 GMT macky said:

Feb 23, 2019 23:29:33 GMT Bruce Tackett said:

Whenever I do Isometrics, that is what I do, whether it's good, bad, or indifferent. It just feels right. Especially since I use the Bullworker, which would lend itself to this type of contraction.

With the Bullworker as you say, one would have to use steadily increasing pressure from nothing, since it's a yielding isometric device pushing back at you with its spring the harder you compress it, from a state of rest.   

What time frame do you use when pushing with increasing force against the immovable Shen ?  Or do you just go with the flow whatever , on the day ?

Using Michael's Breathometric technique for timing, I ease into each iso and and hold it for 2 breaths at about 75%, and then I push it up to 100% for 4 breaths, and then ease back out. Each hold lasts about 30 seconds.

[jonrock]

Silverlooks,

I was doing 2 workouts a week, everything as Baye describes and putting in practice your suggestions. I felt drained and at the same time I wanted to train briefer and more often, it suits me best.

Baye's best assets are his positions/form(second to none) and his explanations regarding safe training (breathing, positions, neutral posture,etc).
In my opinion, the 30-30-30 protocol is geared towards safety at the cost of the last part: while being very intense in effort, you get there fatigued and not outputting full force.

Today I did the first workout:
Squats(parallel, harder because of yielding component), pulldown, oh press(also yielding component), neck flexion(palms on forehead and elbows pressing against a wall), neck extension(with a strap anchored to a door and around the back of the head).
Protocol: 15-15-x, rest a minute(not more), 5 second ramp up and x again (15-15-x+x).
X being contracting as hard as you can for as much as you can stand (dropping as little force as you can).

While I had planned to get to failure on the third phase(15-15-x and nothing more), it is at the expense of fatiguing and generating less force.
As I was doing the first exercise, I stopped (while doing the third phase) when I felt I wasn't generating as much force as I am able to when "fresh", then as I was resting it occurred to me that I could repeat the harder part again(second x). On the second x you can't output as much for the same time, this time I stick until force drops dramatically. By then, muscles are burning.
I did it in every exercise, felt fantastic.

Interestingly, both x have been almost the same for each exercise.
Squats 23 and 22
Pulldown 25 and 23
Oh press 20 and 19
Neck flexion 22 and 20
Neck extension 20 and 18

This is just the first workout, I am sticking to this (with minor variations if needed).

[Bob50]

Macky,

Your "steadily increasing pressure isometric hold" is a brilliant idea!  I've liked this type of performance very much. It feels like the super slow but without moving. It is more natural for me than holding constant tension. Thanks a lot for sharing!

[moxohol]

Feb 23, 2019 22:36:08 GMT macky said:

beyond anything I could hold for more than 1-2 seconds at the most, and demands an increased level of control/concentration over the 20 seconds duration.  

It's a nice combination of long-duration holds and short very intense efforts in the same exercise i.e. two 20-20-10-10's followed by three SIP holds.   

I'm doing something similar to yours & gotten like results. My schedule is 30-20-5-5. 30s at half effort (my warmup). 20s hard as I dare. 5s hard as I can & usually I can ramp it up additionally by 3 to 5s more Then I do a corresponding full ROM exercise doing negatives only. Usually 5 reps & under, 5s count. This is so I don't stiffen by doing isometrics only.

[Dave Reslo]

I like the Steve Justa method of ramping up in phases during a long rep but always going for something close to max. I can't remember what he called it, was that the "power surge"? In any case, gradually decreasing over a few seconds as you say is a lot easier on the joints in my experience. The same goes for using something like a powertwister- it can be quite jarring to come to a sudden stop at the end of a rep.

[bob44]

I do the following workout of 1 minute holds:
Handstand on wall
Pull-up hang
Wall sit
Ab plank
Reverse plank
Chin-up at top
Ring hold at top
Plank on rings
Ring hold at bottom assisted feet on floor
Side plank (L/R)
Superman extension on glute-ham
Reverse Back Extension
Frogstand hold starting bent arms and short holds
L-Sit Hold tucked alternate legs bent

I would describe these as increasing intensity even though I am doing the same hold the entire time. I start out and I am fresh and as I get more tired I feel the intensity increases even though the weight is the same.

I like the intentional easing off before releasing the hold. I cannot do that with the 1 minute holds because I am just glad to be done. But I do this when I do my bullworker. After I have completed my max hold, I inhale and exhale and try to relax my face and neck muscles while releasing the hold.

[mr potatohead]

Mar 14, 2020 18:40:30 GMT bob44 said:

.......  I like the intentional easing off before releasing the hold. I cannot do that with the 1 minute holds because I am just glad to be done. .....

I ease off even on longer holds. Although I'm kinda glad it's done, I've had some negative experiences from letting go abruptly.