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Post by Bruce Tackett on Dec 31, 2017 16:38:45 GMT
I adhered diligently to this Long-Duration Isometrics and aerobics program 7 days a week for 12 weeks, alternating between upper body and forearms/leg days, not missing a single day and giving it 100% effort. The purpose of this experiment was to determine whether or not long-endurance isometrics induces hypertrophy. I had started this experiment having come directly off of an Isotonic routine, so I went into this all pumped. I lost some size, which was to be expected, as my pumpiness dissipated. I did 15 minutes of aerobics each morning, 5 weeks on a Gazelle Glider and then 7 weeks on an elliptical. To determine the effectiveness of this program I used the measurement of my arms because arms are the one muscle group that fluctuate most in size, depending upon the type of exercise, how much, how little. I also took forearm measurements because I was curious to see what the results of solely isometrics would be. All measurements were taken cold, 48 hours after the preceding workout. 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" Strength:Weights:1. Strict triceps curls 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: 10/8/17: 113 12/31/17: 115 2. Biceps Curl: 10/8/17: 115 12/31/17: 116 3. Shoulder Raise: 10/8/17: 96 12/31/17: 96 For details on the routine I followed, go to My Workout Log
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Post by mr potatohead on Dec 31, 2017 16:45:26 GMT
Wow! That's interesting. Thank you for doing that, Bruce!
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Post by Bruce Tackett on Dec 31, 2017 16:47:41 GMT
Any time, mikey. Well, actually, never again.
One thing to keep in mind is that this experiment was conducted by a 69 year old man with a history over of 30 years of working out.
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Post by mr potatohead on Dec 31, 2017 16:53:43 GMT
Any time, mikey. Well, actually, never again. One thing to keep in mind is that this experiment was conducted by a 69 year old man with a history over 30 years of working out.That, and also I know the guy doing it, which all makes the results that much more valid and relevant to me.
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Post by Bruce Tackett on Dec 31, 2017 17:02:06 GMT
What a small world! I know you, too!
I think the thing to take away from my experiment is simply that results may vary.
Although, on paper I did lose size, you have to take into account the fact that I also lost weight, and that the isometrics aren't pumping exercises. I did gain a bit of strength with this routine.
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Michael
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Post by Michael on Dec 31, 2017 17:24:40 GMT
Good Job Bruce! I know Your experiment was to see if long-endurance isometrics induces hypertrophy. But why did You say," Never again"? It seems to me that You proved to Yourself the long holds are not optimal for size but the results You got were good? How do You feel health wise? Long holds with the Sierra strap are one of my go to workouts when I want to lose a couple of pounds. I know diet is the way to do this but I've lost weight many times without changing it. Did You like this routine?
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Post by Bruce Tackett on Dec 31, 2017 17:45:30 GMT
Good Job Bruce! I know Your experiment was to see if long-endurance isometrics induces hypertrophy. But why did You say," Never again"? It seems to me that You proved to Yourself the long holds are not optimal for size but the results You got were good? How do You feel health wise? Long holds with the Sierra strap are one of my go to workouts when I want to lose a couple of pounds. I know diet is the way to do this but I've lost weight many times without changing it. Did You like this routine? I did like this routine initially, and it is actually a bit less taxing than a progressive resistance routine, but as time went by it got more and more boring and by the end I was fighting the urge to want to wrap my hands around some cold steel and pump some freaking iron! Well, now I'm free to do whatever i want, and combining isos with isotonics in a routine will combine the best of both worlds. I know that isometrics builds the fast-twitch muscle fibers and I've heard it said that isometrics "builds muscle from the inside out". So, I have to assume that I derived some benefit from this, and maybe I've built a more solid muscular foundation from which to grow on. Health wise I feel great, but I don't think I'd be feeling any more healthy than if I'd been doing a progressive resistance routine. The healthiest thing I did was the aerobics. BTW, there was a dramatic decrease in weight between week 10 and week 11. Up until that week I had been doing a post-workout drink rich in protein and vitamins. I guess it was also probably rich in calories.
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Post by Bruce Tackett on Dec 31, 2017 17:54:24 GMT
Oh. Another thing. I hadn't planned it, but the last day happen to land on the last day of the year.
COINCIDENCE?!!
YOU DECIDE!!!
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Post by DDH on Dec 31, 2017 18:28:18 GMT
Nice stats Bruce ,good job with your routine, nice weight loss also,thanks for posting, very informative.
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Post by Bruce Tackett on Dec 31, 2017 18:29:51 GMT
Here are some observations and benefits.
After performing the two strength tests with the curling bar my arms measured 17 1/2". So, taking into account the weight loss, and excluding the pumpiness factor, I didn't really lose any size.
I just went down stairs to do some exercises. I can do more pullups than before. It felt a smidgeon easier to pick up and hammer curl my 50 lb. fat bar dumbbells.
I can do pushups again. Years ago I had destroyed my shoulders with behind-the-neck bench presses (no Internet, no ideas and knowledge exchanged). Eventually my left shoulder completely cured, but my right shoulder never completely did. Over the years my right shoulder had been a minor annoyance, but it didn't prevent me from doing exercises. And then, I guess about 8 months ago, it finally caught up with me and I was no longer able to do pushups. Well, now my shoulder feels much better. It still clicks and clacks, but I can now do pushups again. I don't know if continuing pushups will aggravate it again, but I guess I'll find out.
As well as the chest isometrics, another exercise I had been doing was an overhead, high position isometric military press. I've got to start remembering who wrote what, because in one thread here, someone said that this exercise is a shoulder cure, and it did feel good and relieving to do. So, whoever you are, thanks. As well as that exercise, I've also been doing the high reach a few times throughout each day, and the Egyptian.
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Post by gruntbrain on Dec 31, 2017 19:55:36 GMT
Congrats for the health gains . I assume you'll continue with daily or at least frequent cardio sessions - correct?
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Post by mr potatohead on Dec 31, 2017 20:00:48 GMT
......... combining isos with isotonics in a routine will combine the best of both worlds. I know that isometrics builds the fast-twitch muscle fibers and I've heard it said that isometrics "builds muscle from the inside out". So, I have to assume that I derived some benefit from this, and maybe I've built a more solid muscular foundation from which to grow on. Consider that isometric exercise favors building tendons more than building muscles. Having increased strength of tendons allows muscles to perform more of the potential they already had. That's what I do & I like it. (No routine though)
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Dec 31, 2017 20:14:07 GMT
Good insights Bruce and Thanks for sharing! You kind of made me think of something I want to experiment at the end of next year. I would have the same question as Gruntbrain as pertaining to Your cardio sessions.
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Post by Bruce Tackett on Dec 31, 2017 21:29:55 GMT
Congrats for the health gains . I assume you'll continue with daily or at least frequent cardio sessions - correct? Of course I'm going to continue with the cardio. Two summers ago I walked every morning and I got down to under 200 lbs. Last summer was difficult getting out there to walk, and I wondered how I had managed the summer before. I mean, it cuts out a big chunk of your day. Oh, I already know the answer. You can do whatever you really want to do. You will make the time, you will find the time. Anyway, with my elliptical, I don't have to worry about time or weather. It's right there and all I have to do is to get on it. And it certainly burns calories. It's like jogging in place.
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Post by Bruce Tackett on Dec 31, 2017 21:42:53 GMT
You kind of made me think of something I want to experiment at the end of next year. Why the end of next year?
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