Post by Bruce Tackett on Oct 9, 2017 18:49:07 GMT
So, I started my long-duration isometrics experiment this morning - 60 second holds. I'm doing a couple of exercises each for chest, back and shoulders. For arms I'm doing 3-point isos, for biceps curls and triceps curls at 60 seconds each.
Here's how I've exercised my back for the last few years. I have my Sierra Isometrics/Suspension Trainer set up around a doorway as shown. I sit underneath it with my legs straddled, reach up, grab the Hook Handles, pull myself up for a wide lat pullup, while letting my legs go limp, and then, for the next rep, lean way back and pull myself up for a back row. I go back and forth between the wide lat pullup and the back row for reps.
This morning, for my isometrics, I simply pulled myself up for the wide lat pullup and held myself up there as long as I could, which turned out to be 32 se3conds. I'll strive for 60. And then I did the same for the back row.
Speaking of 3-point isometrics, I had once read, as a lot of others have, that an isometric hold effects the muscle within a 15 degree range of where that iso is held. I don't know if that means that it only recruits the muscle fibers within that range. I suppose that's what it means, although I don't see how the other muscle fibers could be unaffected. Maybe it means less so? At any rate, based upon that bit of information, I deduced that in order to get full muscle coverage, It would make sense to perform what I call 3-point isos, performed at the beginning, middle, and end of an exercise. Of course, I have since learned that I wasn't the first to think of this. It's been around awhile.
Now then, how valid is the 15 degree thingy? How the hell should I know? Like most people, I search the Internet looking for answers and then set up exercise protocols based upon what I have learned. I am not a doctor or an expert in physiology. I can only accept or not accept what I read. I have to assume that some sort of experts in lab coats determined the 15 degree thing, and I don't have the knowledge to dispute their determination.
So I either accept what I learn as factual or I don't, and I base my workouts on that. The one thing we all can do is to determine whether or not something makes sense, and to me, the 15 degree thingy makes sense. I base this on knowing how reps feel, from beginning to end.
I recall Bruv stating that strength is most produced from isometrics when the muscle in its longest position. I'd like to know what his source is for this declaration. Has experience shown him that this is true? Could it be because, in that position, the tendons are more effected?
Here's how I've exercised my back for the last few years. I have my Sierra Isometrics/Suspension Trainer set up around a doorway as shown. I sit underneath it with my legs straddled, reach up, grab the Hook Handles, pull myself up for a wide lat pullup, while letting my legs go limp, and then, for the next rep, lean way back and pull myself up for a back row. I go back and forth between the wide lat pullup and the back row for reps.
This morning, for my isometrics, I simply pulled myself up for the wide lat pullup and held myself up there as long as I could, which turned out to be 32 se3conds. I'll strive for 60. And then I did the same for the back row.
Speaking of 3-point isometrics, I had once read, as a lot of others have, that an isometric hold effects the muscle within a 15 degree range of where that iso is held. I don't know if that means that it only recruits the muscle fibers within that range. I suppose that's what it means, although I don't see how the other muscle fibers could be unaffected. Maybe it means less so? At any rate, based upon that bit of information, I deduced that in order to get full muscle coverage, It would make sense to perform what I call 3-point isos, performed at the beginning, middle, and end of an exercise. Of course, I have since learned that I wasn't the first to think of this. It's been around awhile.
Now then, how valid is the 15 degree thingy? How the hell should I know? Like most people, I search the Internet looking for answers and then set up exercise protocols based upon what I have learned. I am not a doctor or an expert in physiology. I can only accept or not accept what I read. I have to assume that some sort of experts in lab coats determined the 15 degree thing, and I don't have the knowledge to dispute their determination.
So I either accept what I learn as factual or I don't, and I base my workouts on that. The one thing we all can do is to determine whether or not something makes sense, and to me, the 15 degree thingy makes sense. I base this on knowing how reps feel, from beginning to end.
I recall Bruv stating that strength is most produced from isometrics when the muscle in its longest position. I'd like to know what his source is for this declaration. Has experience shown him that this is true? Could it be because, in that position, the tendons are more effected?
