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Post by Bruce Tackett on Oct 28, 2017 22:49:40 GMT
One exercise I've been doing in my iso program is to pull myself all the way up to a wide grip pullup from a seated position on the floor, letting my legs go limp, and holding it for 60 seconds. I really like this exercise. I can really feel it in my lats and across my back.
I just tried making it a 3-point iso. The first two positions I held for 10 seconds each - just off the floor and then midway up. And then at the top held it for as long as I could. I didn't count. Tomorrow I'll see if I can hold it for 60 seconds.
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TexasRanger
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A little here, a little there...
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Post by TexasRanger on Oct 28, 2017 23:23:20 GMT
One exercise I've been doing in my iso program is to pull myself all the way up to a wide grip pullup from a seated position on the floor, letting my legs go limp, and holding it for 60 seconds. I really like this exercise. I can really feel it in my lats and across my back. I just tried making it a 3-point iso. The first two positions I held for 10 seconds each - just off the floor and then midway up. And then at the top held it for as long as I could. I didn't count. Tomorrow I'll see if I can hold it for 60 seconds. I did something similar when I was still a member of a gym while I was playing with Crunch's routines. I'd use one of those chin/dip assist machines with the steps and climb to the top and hold. Lower around halfway and hold and then lower again. In ~30 days, the Crunch ideas got my pulldown to over 300lbs for reps. |
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Post by Bruce Tackett on Oct 28, 2017 23:37:36 GMT
Really! Does it make any difference if you start from the top and then work your way down, or go from the bottom up as I just did? It doesn't seem to me that it would'nt make any difference.
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TexasRanger
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A little here, a little there...
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Post by TexasRanger on Oct 29, 2017 0:53:32 GMT
Starting from the top and working my way down to the mid-range hold and near-bottom hold was way easier for me vs the opposite. By the time I got to the last hold, my arms were shaking like a leaf much the same as the last few seconds of an extended iso-hold.
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Post by gruntbrain on Oct 29, 2017 0:59:47 GMT
Try negative pullups with or with added weight. At multiple points stop the descent with timed static contractions .
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TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
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Post by TexasRanger on Oct 29, 2017 1:22:44 GMT
Have done that as well. - It seems like a zillions years ago, Nautilus taught a 30 second negative using their old multi-station which had an arm connected to a weight belt at one end, weight stack at the other. You'd use the steps on the machine to get to the top and do your 30 second negative. - With the Crunch method, I think I'd mentioned I'd use a dip belt to add weight either for the iso-holds or staggered holds. This is the old Nautilus multi-station:  |
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Post by gruntbrain on Oct 29, 2017 13:46:32 GMT
When I was a gym rat, I frequently used the Nautilus multi-station
; you can get a total body workout on it . In particular, its Hip Belt provided a safe way to perform squats .
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TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
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Post by TexasRanger on Oct 29, 2017 14:12:24 GMT
Forgot about that, Grunt, regarding the hip belt squats! Great reminder.  |
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Post by mr potatohead on Oct 29, 2017 15:10:55 GMT
It doesn't seem to me that it wouldn't make any difference. I think you're right about that. I think it does make a difference ..... at least, according to stuff I've read about the effectiveness of negatives. |
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Post by gruntbrain on Oct 29, 2017 15:27:19 GMT
Be cautious with weighted negative pulls ; elbow issues can happen .
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Post by Bruce Tackett on Oct 29, 2017 17:27:08 GMT
It doesn't seem to me that it wouldn't make any difference. I think you're right about that. I think it does make a difference ..... at least, according to stuff I've read about the effectiveness of negatives. Well? Which way is it - top to bottom or bottom to top? |
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Post by Bruce Tackett on Oct 29, 2017 17:27:51 GMT
Be cautious with weighted negative pulls ; elbow issues can happen . Yes, but what if I don't want to, though? |
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Post by mr potatohead on Oct 29, 2017 17:33:16 GMT
I think you're right about that. I think it does make a difference ..... at least, according to stuff I've read about the effectiveness of negatives. Well? Which way is it - top to bottom or bottom to top? I've read that negatives (eccentrics) are more effective for saving time (?), but I do both and don't care as long as my muscles feel worked in a good way. |
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Post by Bruce Tackett on Oct 29, 2017 18:51:50 GMT
Well? Which way is it - top to bottom or bottom to top? I've read that negatives (eccentrics) are more effective for saving time (?), but I do both and don't care as long as my muscles feel worked in a good way. Well, I officially incorporated 3-point pullup isos into my routine this morning, and going from top down seemed like the way to do it. |
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