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Post by Bruce Tackett on Oct 10, 2017 19:30:40 GMT
I started my long duration isometric experiment yesterday doing 60 second holds. I even set up a clock to time them. I found that, for me, 60 seconds is just too long. I just can't maintain appreciable resistance for that long. I did it again this morning, and 30 seconds felt just right.
Someone might come on here and say something like, hold 60% for 60 seconds. Well, to that, I will ask how the hell do you gauge 60% or 70% or 67.3% or whatever? And even if I could, my feeling is that holding an iso with a lighter resistance long enough to get up to 60 seconds won't challenge your muscles enough. I'm used to giving isos everything I've got - 100%. Granted, I doubt if I maintained 100% for 30 seconds, I know I didn't at 60 seconds, but that time frame enabled me to maintain a pretty good resistance level, and I even stepped it up for the last ten seconds. My muscles felt worked, which, I guess, is the bottom line.
So, are there any long durationers who might care to comment? Too bad Douglis isn't around anymore. That was his bag.
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TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
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Post by TexasRanger on Oct 10, 2017 19:41:12 GMT
If you get the right combo of resistance and time, 30 seconds seems to be a good target.
Bruce, to your point, I find that at 60 seconds (as recommended by the book One Minute Workout) my "form" -- if that makes sense -- isn't as good.
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Post by gruntbrain on Oct 10, 2017 19:46:19 GMT
I believe Dr Crunch advocated 2 minute chinup bar isometric pulls but I don't recall if he specified an instensity level . In any case, isometric chinup bar pulls are at least decent.
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Post by Bruce Tackett on Oct 10, 2017 20:18:37 GMT
Thanks for the input. I suppose it comes down to what feels right. grunt, I thought the Dr. Crunch holds were for 1 minute. Maybe I'm not remembering.
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Post by gruntbrain on Oct 10, 2017 21:19:45 GMT
I use a variety of hand positions with the chinup bar pulls including the parallel position. I don't bother timing the pulls but I often start with perceived max pulls and after an undetermined time the pulls degrade to granny ones. Single arm alternating pulls can be done for as long as you can tolerate; NERVE FORCE going to near zero.
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Post by Jack Row on Oct 10, 2017 21:46:00 GMT
Bruce, I prefer longer holds. I agree with you about the percentage thing. Honestly, just my opinion, longer holds should be held with less intensity. In my own experience longer holds aided in fat loss and really help endurance wise. In Steve Justas book he talks about aerobic isometrics, not sure what the science is. But that's what I get out of them. You are not going to get size out of them. What are Your goals with this? I know when I first started messing with longer holds it took me a little while to be able to hold for the times I wanted.
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Post by Bruce Tackett on Oct 10, 2017 22:09:19 GMT
Bruce, I prefer longer holds. I agree with you about the percentage thing. Honestly, just my opinion, longer holds should be held with less intensity. In my own experience longer holds aided in fat loss and really help endurance wise. In Steve Justas book he talks about aerobic isometrics, not sure what the science is. But that's what I get out of them. You are not going to get size out of them. What are Your goals with this? I know when I first started messing with longer holds it took me a little while to be able to hold for the times I wanted. Well, Jack Row, who we hope will register sometime in our lifetimes, how long are your long duration holds? I was thinking, why does it have to be either/or? Why 30 seconds or 60 seconds? Why not 35 or 40 or 37? That's something I will be experimenting with over the ensuing weeks. My experiment is all about long duration holds, so I'll see what is sustainable. I don't know about super long holds, though. If I can't maintain at least somewhat of a challenging resistance, then I don't see what good they are. My goal is simply to find out what the hype is all about. I got the time. I just want to see how effective this stuff is. I began by weighing myself, measuring my arm, and testing my strength. We'll see how those might or might not change in three months. Oh, yes, my friends, we shall see. grunt, I like your free-form thingy, but since I am experimenting with duration holds, it is important that I time them.
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Post by gruntbrain on Oct 10, 2017 23:33:07 GMT
I'm not capable of evaluating a single training protocol like fixed timed isometrics since I do lotsa different exercises . Or I just lack the mental bandwidth. I'm just content to be vertical.
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Post by Bruce Tackett on Oct 11, 2017 0:26:45 GMT
I have done lotsa different stuff, too. But for experimentation sake, I am going to focus on this one protocol.
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Post by mr potatohead on Oct 11, 2017 1:03:23 GMT
...... I suppose it comes down to what feels right. ...... Yes. Using no duration as duration. Having no plan as plan. Some days holds are longer than some other days. How it feels tells you when time is up. It's not complicated or difficult.
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Post by Bruce Tackett on Oct 11, 2017 2:27:52 GMT
mikey said
GASP!
I am but a grasshopper......
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Post by mr potatohead on Oct 11, 2017 3:00:52 GMT
I just finished my second hang/swing/pullup/hang of the day. Maybe 1.5 min total? Hang, swing gently side to side, circular, back & forth - whatever felt good on my spine - by pulling a little on one hand, then the other. Then I did a slow pullup and hold at top, then slow back down - possibly 30 sec or so, IDK. Then hang/swing again before release. I tried to get a count in my head which would characteristically be slightly slower than the clock, but I went Zen and barely remember getting to 15. As soon as I realized I had lost it, I thought, "Shit, now I can't tell those guys with any semblance of accuracy how long it is, damit". Then I thought, "Fuck it. I'm just going to enjoy it" ..... which is why I do it anyway.
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Post by Bruce Tackett on Oct 11, 2017 16:24:35 GMT
No count as count. No Zen as Zen.
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Post by Bruce Tackett on Oct 11, 2017 16:26:35 GMT
I'm not capable of evaluating a single training protocol.... Now, there's a surprise.
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Post by mr potatohead on Oct 11, 2017 16:28:10 GMT
No count as count. No Zen as Zen.
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