Bruce Tackett's Log Oct 14, 2017 20:33:17 GMT
Post by Bruce Tackett on Oct 14, 2017 20:33:17 GMT
12 Week Long-Duration Hold Isometric Experiment
The purpose of this experiment is to determine if long-duration isometrics induces hypertrophy.
Measurements are taken cold, 48 hours after the previous workout.
Begining Stats, 10/8/17:
Weight: 225.4 lbs.
Arm: 17 1/2"
Forearm: 13 1/2"
Ending Stats, 12/31/17:
Weight: 214.2 lbs.
Arm: 17 1/8"
Forearm: 13 1/8"
1. Strict triceps extensions all the way up and all the way down with a 60 lb. curling bar:
10/8/17: 26 reps
12/31/17: 32 reps
2. Strict biceps curls all the way up and all the way down with a 60 lb. curling bar using an arm blaster:
10/8/17: 22 reps
12/31/17: 27 reps
Brown Handle Bullworker - gauge indication:
1. Triceps Pushdown:
2. Biceps Curl:
3. Shoulder Raise:
I exercise 7 days a week, alternating upper body days with forearm/leg days.
I am using arm measurements to test the effectiveness of this program because arms fluctuate in size more than any other muscle group, depending upon the type of exercise, how much, how little. I'm coming directly off of a progressive resistance routine, so I'm going into this pretty pumped to begin with. I am also taking forearm measurements because I've never done an exclusively forearm iso routine before and I am interested to see what that result will be.
I am doing 15 minutes on an elliptical each morning.
I am doing one 60 second isometric exercise for each: chest, shoulders, back, and arms. The greater part of the iso is held at approximately 60-70% and then I go all out at 100% for the last 10 seconds. I count breaths for time - as accurate as Big Ben. I have also included multiple isos performed at 100% exertion at 12 seconds each. The long-duration isos are indicated with an asterix (*).
Begining Stats - 10/8/17: Weight: 225.4 lbs. - Arm: 17 1/2" - Forearm: 13 1/2"
Week 1 ending - 10/15/17: Weight: 220.0 lbs.
Week 2 ending - 10/22/17: Weight: 223.4 lbs. - Arm: 17 1/2" - Forearm: 13 1/2"
Week 3 ending - 10/29/17: Weight: 222.6 lbs.
Week 4 ending - 11/05/17: Weight: 219.8 lbs. - Arm: 17 1/4" - Forearm: 13 1/4"
Week 5 ending - 11/12/17: Weight: 220.4 lbs.
Week 6 ending - 11/19/17: Weight: 218.8 lbs. - Arm: 17 3/8" - Forearm: 13 1/4"
Week 7 ending - 11/26/17: Weight: 220.0 lbs.
Week 8 ending - 12/03/17: Weight: 218.4 lbs. - Arm: 17 3/8" - Forearm: 13 1/4"
Week 9 ending - 12/10/17: Weight: 217.8 lbs.
Week 10 ending - 12/17/17: Weight: 217.4 lbs. - Arm: 17 1/4" - Forearm: 13 1/4"
Week 11 ending - 12/24/17: Weight: 214.8 lbs.
Week 12 ending - 12/31/17: Weight: 214.2 lbs. - Arm: 17 1/8" - Forearm: 13 1/8"
This routine has concluded. See post below for my new routine.
Upper Body Isometrics - 30 minutes
1. Bullworker Chest Press - Stand the bully on end, bend at the waist with the upper handle of the bully at your shoulder, and press down toward the floor with one hand. Repeat on the other side.
2. Bullworker Diamond Press - Stand the bully on end directly in front, bend at the waist, and push down on the upended handle with both hands, elbows out.
3. *Chest Press - I made a padded strap that goes behind my back with handles on the ends.
4. Cross my forearms at my waist and flex my pecs. Switch hands and repeat.
5. Press the heels of my hands together at chest height, elbows up. Lower my hands to my waist and repeat.
6. Shoulder Press - I place my hands under the top of an open door and push upward.
7. *Bullworker Lateral Raise
8. Blade hand Front Pull (chest expansion). I am using this yielding iso device I made for this purpose:
9. Bullworker abs and obliques held for 12 seconds
I have ben doing these Bullworker ab exercises for over ten years, now:
a) Place the bully on end atop a stool, or something of equivalent height. Place both hands on the up handle and stand arm's length away. Push straight down on the handle while keeping your arms straight. I do this once with my body turned slightly to the left, and then again turned slightly to the right.
b) Turn sideways to the bully on the stool and place one hand on the top handle, at arm's length, and push straight down. Repeat on the other side. This works your obliques as well as your pecs and lats.
c) sit in a chair with one end of the bully on the chair between your legs. With both hands, pull the up handle straight down while leaning forward a bit and raising your knees.
d) Stomach vacuum.
10. *Wide Grip Assist Pullup held at the top. I sit on the floor with my legs straddled, reach up and grab hold of the handles, let my legs go limp, and pull myself up. I hold it at the top for 60 seconds, lower myself to the mid-range for 12 seconds, and then at the bottom, pulling up slightly for 12 seconds
11. Front Pull with a Doggie Ring
12. Overhead Pull with a Doggie Ring
Chow Flex, the miracle yielding isometric tool
6" diameter of natural rubber
13. Close Grip Lat Pulldown - While seated, place one end of the bully on the chair in front of you. Reach up with one hand and pull the other handle straight down.
14. Bullworker Lat Push - I do the exercise shown in this pic, but I do it with a Bullworker planted at the instep of my foot and then push down and back on the other end.
15. Back Row - While seated, raise one knee, clasp your hands around it, and pull straight back. Repeat with the other knee.
For the following two exercises I use a curling bar attached to the loops of my Sierra Strap with the first loop hooked at the floor:
16. *4-point biceps curls using my Sierra Isometric/Suspension Trainer. The first position is with the curling bar behind my legs, and then bottom curl position, middle, top.
17. *3-point triceps curls using my Sierra Isometric/Suspension Trainer with a curling bar.
For the following two exercises I use an Exergenie set at a resistance I can barely budge for Dynamic Isometrics per Cedric:
18. 3-point biceps curls
19. 3-point triceps pushdowns
20. Rear triceps extension using my device from Exercise No. 8. I hold one handle at my hip and push back on the other handle - both sides.
21. Bullworker Hammer Curl - Hold the Bullworker vertically in front of you, one hand on the top handle, the other hand gripping the lower tube. Push upward with the lower hand.
22. Bullworker Triceps Pushdown - One end on the second step of stairs, push down on the other end.
23. Bullworker Biceps Curl - Hold the Bullworker vertically in front of you, one hand on the top handle, the other on the lower handle. Push upward with the lower hand.
24. Bullworker Biceps/Triceps. I hold one cable up at my shoulder in a top biceps curl position, an push out and up on the other cable with the other hand.
*Long-duration holds. All other isos are 12 seconds at 100%.
Legs and Forearms - 15 minutes
Elliptical (used first thing in the morning, separate from the workout), Wall Calf Raises. Front and rear isometric Leg extensions
All exercises are performed as one long-duration isometric.
1. Pinch - I use my DIY pinch-grip Dynaball
2. I hold my Invanko Gripper closed
3. I Straighten my fingers out and curl them under until my fingers are pushing against the heels of my hands.
4. I raise this LWC as high as possible and hold it.
5. I twist my Lifeline Sportsgrip, first one way and then the other.
6. I do pronation, supination, and deviation leverage exercises on my Bullworkers