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Post by mr potatohead on Jun 15, 2020 10:48:58 GMT
Since you already have the extension spring and if you want to secure it against separation, you could make do and save your money(?) by threading something like a rope or cable through the length and the attached connections as a safety stop. Nothing wrong with that spring, judging from the ad and no real need to buy any new spring. I was just posting it as info and an option - that I haven't even used yet. Sometimes I've done a DIY build, and then later, find little ways to make it better or simpler.
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moxohol
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Si vis pacem, para bellum
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Post by moxohol on Jun 15, 2020 18:35:06 GMT
@ mr potatohead During training with isometrics only, I often was uncertain about the possibility, if the built up strength can in real life situations transferred in a wanted/useful direction. Baye says "yes", if you choose a position in the middle (90degree), but my BW squats for example didn't profit much and my Push up strength neither. I got more benefit from pulses (Justa' s iso book), where you actively push hard with direction into the contraction for short times during a submaximal hold, but my tendons didnt like this kind of training. Use coil springs and lengthen them, it is very good and you know exactly where you stand. Regarding Baye, the safety guidelines and position explanations are very good, the rest I don't like after trying it for months. The long holds, particularly when used in a ascending force output as TSC, left me drained physically and mentaly, not feeling strong. Also, the strength building of TSC is not clear, I achieved better results with short holds before using springs. Baye says many things, most of which he does not back up. 30s/20s/10s holds done "half effort", "hard as u dare" & "finally hard as u can" seems to be the sweetspot. 1 to 3 sets in the stretched position. After, that is dynamic work. I did negatives of the corresponding iso exercise short of failure for 1 set. I substituted with bands with much more satisfactory results.
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jonrock
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Post by jonrock on Jun 16, 2020 18:09:10 GMT
Since you already have the extension spring and if you want to secure it against separation, you could make do and save your money(?) by threading something like a rope or cable through the length and the attached connections as a safety stop. Nothing wrong with that spring, judging from the ad and no real need to buy any new spring. I was just posting it as info and an option - that I haven't even used yet. Sometimes I've done a DIY build, and then later, find little ways to make it better or simpler. The quid is that the length of the spring when "lengthened" affects the exercise because you have to calculate the distance and see if it fits the movement, specially partials. That other spring you posted may be better for certain exercises/positions as it does not change its length.
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Post by s4l4dr3ss1ng on Jul 1, 2020 17:58:23 GMT
I’ve created my own apparatus for Timed Static Contraction (TSC). It consists of a pull-up bar on top of a wooden board, which has an anchor point screwed into it. My Sierra strap is suspended from the pull up bar, runs through some weight plates, and attaches to the anchor point on the board, with just a little slack.
Using a hook handle, I can then perform different exercises (overhead press, tricep press, horizontal row, bicep curl) where the weight is moved only a few inches before it stops, allowing me to perform an isometric contraction with an eccentric/negative component.
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stuke
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Post by stuke on Jul 1, 2020 18:12:50 GMT
Use coil springs and lengthen them, it is very good and you know exactly where you stand. Are you talking about extension springs? Yes, those give good feedback. There are also compression springs captured in a fixture so that they are compressed by pulling on the anchored fixture. I use bands, tied in a loop or Bruce's bands doubled over. If I was going to use a spring, which I would if I set something up outside, then I'd take Pete Wagner's suggestion that the compression spring set up is best, although the cost may be more than for an extension spring. I think it's called a porch swing spring. Here it is, "Utility Compression Spring Used for Hanging Swinging Porch Swings, Internal Clip Compression, 352 lb. Capacity" I'm going to save money by getting a compression spring that is also an extension spring. Just common sense isn't it.
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Post by chanduthemagician on Jul 10, 2020 4:30:59 GMT
What´s your Opinion/Experiences about Isokinetic Training (Like Sinkram Courses or Isokinator) vs Isometrics ? The isokinator is a SOLID piece of equipment that delivers a great workout and is worth the money. I have the Green Giant. Many are put off by the price, but the vendor allows you 30 days to try. In the movements it works well for, it's better than weights as you get decent resistance the whole range of motion, rather than just at the sticking point. BTW, if you want to try something similar on the cheap get the iso-bow and do the isokinator workout. Probably 70 percent as good as the Isokinator at a fraction of the cost. Koelbel invented the Bullworker back in the day and the Isokinator is the successor. I still enjoy lifting weights though and will continue to do so periodically, simply because I enjoy it. I'm 50 and fuck if I'm not going to workout how I like. Compared to Isometrics, I think the Isokinator will easily build more mass and probably a little more strength. I have concluded that exercise with movement delivers better results for muscle for me. Isometrics are great for brute strength or training around an injury.
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Post by gruntbrain on Jul 10, 2020 14:37:35 GMT
Search Amazon for hip resistance bands . They work well for upper and lower body yielding isometrics .
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Post by chanduthemagician on Jul 10, 2020 16:41:05 GMT
@ mr potatohead During training with isometrics only, I often was uncertain about the possibility, if the built up strength can in real life situations transferred in a wanted/useful direction. Baye says "yes", if you choose a position in the middle (90degree), but my BW squats for example didn't profit much and my Push up strength neither. I got more benefit from pulses (Justa' s iso book), where you actively push hard with direction into the contraction for short times during a submaximal hold, but my tendons didnt like this kind of training. Use coil springs and lengthen them, it is very good and you know exactly where you stand. Regarding Baye, the safety guidelines and position explanations are very good, the rest I don't like after trying it for months. The long holds, particularly when used in a ascending force output as TSC, left me drained physically and mentaly, not feeling strong. Also, the strength building of TSC is not clear, I achieved better results with short holds before using springs. Baye says many things, most of which he does not back up. TSC is HIT with isometrics in my experience. I can do HIT, but like you say it can be draining, especially if you are good at inroading. I rotate it out with other things. A good HIT workout is great right before you go on vacation and won't workout for a week. At the moment I'm trying a couple of sessions per week with limited compound movements. About 12 - 20 total reps per movement broken up by various numbers of sets depending on how close to a 1rm I'm using. Never more than three sets though in a movement.
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Post by walker on Jul 11, 2020 17:26:38 GMT
@ Chandu Hello, nice to hear about your experiences with the Isokinator. I recognised, that its a big difference, because I can measure my progress now. With pure isometrics I always was unsure about my progress and it often felt as if I stalled. I got confused should I rise training frequency or pause for some extra days. At the moment I don*t feel like wasting time and energy. I´m pleased and try to stay with the concept.
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Post by bruce on Nov 14, 2020 19:46:45 GMT
I have been using isokinator as Koelbel indicates and with iphone for audible count with proper timing. as a variation I use a slower time for each repetition with less repetitions for each set. also doing each exercise using a 10 second static hold for beginning middle and end points. I have been using the isokinator for so long, I need some variation. Have you developed any new isokinator exercises?
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Post by mr potatohead on Mar 10, 2023 3:01:15 GMT
Thanks mr potatohead, I am buying a pair of these and trying them Do you have anything to report on this, jonrock? Why didn't any of you Isokinator guys answer "new here" bruce about exercise variety?
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Post by eudaimonia on Mar 10, 2023 6:16:07 GMT
@ walker Isokinator is a fine tool with many unique exercises that anyone could replace with a looped belt or rope. But those items would negate the ability to measure progress. Which is why you bought it in the first place. Use the Isokinator first and end with a callisthenics session. Ladder sets are OK because you won’t burn yourself out by doing them and combining them with isometrics complement them and add power. Alexander Zass recommended this way but it is a lesser known aspect. He used sandbags.
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jonrock
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Post by jonrock on Mar 12, 2023 2:31:54 GMT
Thanks mr potatohead, I am buying a pair of these and trying them Do you have anything to report on this, jonrock? Why didn't any of you Isokinator guys answer "new here" bruce about exercise variety? No, I stopped doing isos with springs as stated in my recent messages. Bruce disappeared faster than benny's tantrums arise, so...bye.
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jonrock
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Post by jonrock on Mar 12, 2023 2:34:47 GMT
Use coil springs and lengthen them, it is very good and you know exactly where you stand. Regarding Baye, the safety guidelines and position explanations are very good, the rest I don't like after trying it for months. The long holds, particularly when used in a ascending force output as TSC, left me drained physically and mentaly, not feeling strong. Also, the strength building of TSC is not clear, I achieved better results with short holds before using springs. Baye says many things, most of which he does not back up. TSC is HIT with isometrics in my experience. I can do HIT, but like you say it can be draining, especially if you are good at inroading. I rotate it out with other things. A good HIT workout is great right before you go on vacation and won't workout for a week. At the moment I'm trying a couple of sessions per week with limited compound movements. About 12 - 20 total reps per movement broken up by various numbers of sets depending on how close to a 1rm I'm using. Never more than three sets though in a movement. Yes, TSC is HIT with isos. Btw, where is chandu?
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Post by teacup on Mar 12, 2023 9:17:33 GMT
Hi jonrock,
Interested in your comments re TSC. I’ve read a lot of your posts on isometrics and find them very informative, thank you for sharing your experiences.
I guess there is a balancing act to this form of training. On one hand, going “all out” takes less training time but risks straining and injuring the muscles while longer holds tire out more fibres and result in a more “adjustable” strength but take more time and drain the support system . What is the best tool? Depends on your circumstances I suppose.
Have you tried working isometrics from different angles? I think there is definitely something to be gained by finding the best angle to really feel the muscle working hard (even cramping up) with relatively low levels of resistance or strain. I get that from the Yogametrics, and it feels like I can work longer without being too drained.
Perhaps that’s one of the keys to isokinetics, all in one direction with no effort spent stopping the resistance falling on your head! Psychologically a very safe bet if you want to go “full emergency power” on the exercise.
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