12 Weeks of Long-Duration Isometrics - Results

[Mr Average]

Jan 6, 2018 21:45:44 GMT Bruce Tackett said:

You're a beast, Silverlooks! All that from isometrics?

[Michael]

Yeah that's impressive.

[Deleted]

www.sparkpeople.com/resource/fitness_articles.asp?id=972

For folks with high blood pressure, or a history of heart disease, I would advise against doing isometrics.

[Silverlooks]

Jan 6, 2018 21:45:44 GMT Bruce Tackett said:

You're a beast, Silverlooks! All that from isometrics?

I have been doing isometrics exclusively since January 2017.
I first did Monk Isos for a couple of months before I got your Sierra Hook + Strap.
I then followed the exercises in your iso-manual.
I first did 3-stage isos with 10 sec holds, 2 days (48h) recovery, for a couple of months.
Then I did 3-stage isos with Solytrain's 5-6-7 protocol, 48h recovery, for a couple of months, got better results.
Then I followed Drew Baye's "Timed Static Contraction" routine, 30-30-30 (90s) 1-stage isos (midpoint of ROM), 48h recovery, for a couple of months, got better results.
Then I started feeling depleted, so I increased recovery to 3 days (72h), things became good again.
Two months ago I realized that my flexibility has been reduced, so I added Yoga or Animal Flow stretches on every second rest day. It made me feel much better. and even get better results.
I know each person is different, but in my case Isos gave me results like weight training and better than calisthenics, in terms of strength and hypertrophy. 
I even feel like the muscles got denser than when I used weights. 

[fastfor40]

Thank you for that breakdown. You look great!

I visit several strength/fitness forums, and this one has - without doubt - the most worthwhile, comprehensive and detailed isometric information than any other place on the Internet. Oh, I know there is
one place out there that claims to be to be isometric-central, but that guy admits that it was only recently he figured out how to do a productive isometric workout, and he is in his late-60s.

I have spent considerable time doing isos, but my workouts are primarily weight-based, and I agree Solytrain's 5-6-7 protocol was a productive surprise, but I eventually plateaued, so I switched to longer holds and less frequent workouts, pretty close to what Bruce did.

Nice work, both of you.

[mr potatohead]

Thanks for sharing that, Silverlooks. It is very informative and useful.

[Silverlooks]

Jan 9, 2018 12:37:02 GMT fastfor40 said:

Thank you for that breakdown. You look great!

I visit several strength/fitness forums, and this one has - without doubt - the most worthwhile, comprehensive and detailed isometric information than any other place on the Internet. Oh, I know there is
one place out there that claims to be to be isometric-central, but that guy admits that it was only recently he figured out how to do a productive isometric workout, and he is in his late-60s.

I have spent considerable time doing isos, but my workouts are primarily weight-based, and I agree Solytrain's 5-6-7 protocol was a productive surprise, but I eventually plateaued, so I switched to longer holds and less frequent workouts, pretty close to what Bruce did.

Nice work, both of you.

I think it is a natural progression going from 10s holds to Solytrain's to Long holds.

I even believe it is better for beginners learning about isometrics to start with 10s before they can properly apply Soly's which in turn will get them ready for longer holds.

Also isometrics need longer recovery time, and this is something we can all agree on.

[mr potatohead]

If you don't mind, SL, I'm interested in knowing - what has your diet been since Jan 2017?

Did you change it from the previous year?

Did any diet changes coincide with development or changes in your exercises?

No need to be specific about specific calorie count, macro percents, etc. Sweeping generalities are fine. (I know that would be the best I could do since I don't keep a log.)

[Michael]

Silverlook I would also be curious of Mikey's questions. But I would like to ask some questions. Do you think that this was what gave you that build? Or did you have that build from another style of training before you started isometrics?

[Bob50]

Jan 9, 2018 19:29:38 GMT Michael said:

Silverlook I would also be curious of Mikey's questions. But I would like to ask some questions. Do you think that this was what gave you that build? Or did you have that build from another style of training before you started isometrics?

It seems to me that Silverlooks already had amazing physique one year ago when he was a member of old LionQuestFitness forum. At least, his photo-avatar demonstrated that. 

[Michael]

Jan 9, 2018 20:13:26 GMT Bob50 said:

Jan 9, 2018 19:29:38 GMT Michael said:

Silverlook I would also be curious of Mikey's questions. But I would like to ask some questions. Do you think that this was what gave you that build? Or did you have that build from another style of training before you started isometrics?

It seems to me that Silverlooks already had amazing physique one year ago when he was a member of old LionQuestFitness forum. At least, his photo-avatar demonstrated that. 

Never seen him before so I have no idea. But I think it would be interesting to see his thoughts.

[Silverlooks]

Jan 9, 2018 15:10:58 GMT mr potatohead said:

If you don't mind, SL, I'm interested in knowing - what has your diet been since Jan 2017?

Did you change it from the previous year?

Did any diet changes coincide with development or changes in your exercises?

No need to be specific about specific calorie count, macro percents, etc. Sweeping generalities are fine. (I know that would be the best I could do since I don't keep a log.)

Yes, I just followed a simple principle in food, more quality & less quantity. An apple when I wake up then cereal or boiled eggs for breakfast, potatoes (or rice) with meat (white or red) for lunch, a salad later on in the day (veggies are important), and I train in the evening so afterwards I just have two fist-fulls of nuts/almonds/dried fruit (and a cup of milk sometimes) for dinner. I  reduced sweets as much as possible, and replaced soft drink with juice or yogurt (I cheat in that a lot). 

I started applying the dinner thing and sweet reduction last summer when I noticed my belly was pushing forward even with abs muscles still visible, so it must have been stomach wall fat or something.

I have ZERO qualifications to give exercise or nutrition advice.

[Silverlooks]

Jan 9, 2018 19:29:38 GMT Michael said:

Silverlook I would also be curious of Mikey's questions. But I would like to ask some questions. Do you think that this was what gave you that build? Or did you have that build from another style of training before you started isometrics?

Yes I had practiced weight training then calisthenics before and I had good shape. But for 8 months before training with isometrics I had not trained at all, because I had a neck injury in a vertebrate disc which caused great pain in right shoulder, lat, & arm when i tried to exercise. So I got in bad shape lost a lot of muscle size and definition. Isometrics were the only type of exercise i dared to try and it was a new concept to me so I was curious about it too.

[Silverlooks]

Jan 9, 2018 20:13:26 GMT Bob50 said:

Jan 9, 2018 19:29:38 GMT Michael said:

Silverlook I would also be curious of Mikey's questions. But I would like to ask some questions. Do you think that this was what gave you that build? Or did you have that build from another style of training before you started isometrics?

It seems to me that Silverlooks already had amazing physique one year ago when he was a member of old LionQuestFitness forum. At least, his photo-avatar demonstrated that. 

I do not exactly remember what photo I used there, but I participated in that forum during the beginning of my interest in isometrics and I think it was in a Topic comparing Bruce's Hook & Strap with the power belt.

The photo I used was an older one from gym days. I have not stepped in a gym for 3 years. I hate gyms (not weight training), and it's not feasible for me to use weights at home, so I moved to calisthenics, then came the injury I mentioned earlier which wrecked my form, and then I made a come-back with isometrics.

I have nothing against any exercise method, as the real worldwide concern should be urging people to DO exercise because their neuro-muscular health and longevity is dependent upon it.

 

[Michael]

Very Good job Silverlook! I like that you didn't give up, very inspiring. Thanks for sharing that stuff.