|
|
Post by Kubla Khan on Oct 13, 2017 21:00:17 GMT
I had heard of these but ignored as i don't have access to a gym,Here is a version using a yoga belt and couple of blocks,seems to be a long duration isometric of increasing intensity basically.
|
|
|
|
Post by gruntbrain on Oct 13, 2017 21:29:38 GMT
Note by using a carabinier with the Sierra Strap you can create adjustable loops to perform the exercises in the video .
|
|
|
|
Post by Bruce Tackett on Oct 13, 2017 21:43:03 GMT
That's pretty much what I'm doing now in my 12 week experiment. I'm starting off with 35 second holds.
50%? 75%? 90%? How do you gauge that?
I notice he says that isometrics have no movement. Apparently he hasn't heard of Moving Isometrics.
|
|
TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223 
|
Post by TexasRanger on Oct 13, 2017 21:48:04 GMT
I had heard of these but ignored as i don't have access to a gym,Here is a version using a yoga belt and couple of blocks,seems to be a long duration isometric of increasing intensity basically. That's Dr. Doug McGuff if you're not familiar with the gentleman in the video. He's a SS and HIT advocate and has two books, including one with John Little called "Body by Science". His information derived from Ken Hutchins' original writings, who certified McGuff in the SS protocol. Here's a newer version Ken's "pullover machine", designed for isometrics, which I used to post about years ago noting you can do this on a countertop or use Ab Slings, as Mr. Gruntbrain suggested, and do them from a hanging position (and add weight for a greater contraction during the isometric)...basically the same thing Doug's doing in the video. Here is Ken's original paper with his machines if anyone's interested: www.ren-ex.com/wp-content/uploads/2010/11/Machines-for-Time-Static-Contraction.pdf (If you were on Dave's board or Portalguy's board, you'll probably remember this paper.) (BTW, there's a 2015 post on Transformetrics where JP or Gordon call this 'unproductive exercise'...seem to work for the young lady and the gentleman instructing her.)  |
|
|
|
Post by Kubla Khan on Oct 13, 2017 22:11:07 GMT
That's why i posted it Bruce ,i knew there was something about longer duration isos somewhere on here recently.
Thanks for the link Texas.Seems like you could get a good little workout in 3-5 mins actual workout time.A push ,a pull and a squat ,maybe a couple more.Actually ,the pullover is the one i don't understand benefit wise as i don't have a weight training background ,what does it do?
|
|
|
|
Post by fatjake on Oct 13, 2017 22:29:57 GMT
Steve Maxwell uses a strap to do those long contractions in the second part of that hotel room video everyone was laughing at in the other thread. He uses this strap (forearm forklift) -  |
|
TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
|
Post by TexasRanger on Oct 13, 2017 22:37:05 GMT
Lats primarily along with the pecs if you do it correctly...focus on pressing down through the elbows and triceps with your lats. Practice a couple of times and you'll get the hang of it.
And, this saves your elbows from the strain and potential injury risks from chins, pullups or pulldowns. Always a big fave of mine either with a DB or the good old big blue machine:
|
|
|
|
Post by Kubla Khan on Oct 13, 2017 22:56:18 GMT
Thank-you
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Oct 13, 2017 23:05:33 GMT
That's pretty much what I'm doing now in my 12 week experiment. I'm starting off with 35 second holds. 50%? 75%? 90%? How do you gauge that? I notice he says that isometrics have no movement. Apparently he hasn't heard of Moving Isometrics. |
|
|
|
Post by Bruce Tackett on Oct 13, 2017 23:14:31 GMT
Yeah, in my workouts I'm exerting effort by feel. I'm trying to keep the exertion significant enough to challenge my muscles, yet not so much that I wear out before the time's up, and then push the hardest for the last 10 seconds. I am going to try to increase the timed holds as I continue.
Moving Isometrics - a couple of videos and, much to Bruv's chagrin, it will take the fitness forums by storm and soon be cemented into the fitness lexicon.
|
|
|
|
Post by Bruce Tackett on Oct 13, 2017 23:24:45 GMT
Tex.....judging from a number of your posts, you have utilized a lot of different types of exercise devices and machines. It is my feeling that I would want to avail myself of all that I reasonably can. There are a number of devices specifically designed for certain applications that are ideally suited for their purposes, so why not use the best tool for the job whenever possible? I am not of the "purist" mindset.
|
|
|
|
Post by gruntbrain on Oct 13, 2017 23:27:40 GMT
The term Static Contractions I'm familiar with involve "push back" resistance from weights or bands; the strap creates no such resistance . They are performed by moving the heavy resistance and holding a fixed position for time .
|
|
Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
|
Post by Michael on Oct 13, 2017 23:33:54 GMT
Lats primarily along with the pecs if you do it correctly...focus on pressing down through the elbows and triceps with your lats. Practice a couple of times and you'll get the hang of it. And, this saves your elbows from the strain and potential injury risks from chins, pullups or pulldowns. Always a big fave of mine either with a DB or the good old big blue machine: Texas never thought about that. Tried it with the Sierra suspension/Isometric trainer a Gruntbrain mentioned. Good idea. |
|
|
|
Post by gruntbrain on Oct 13, 2017 23:34:16 GMT
Forearm Forklift fans may want to use their google machines to search for a Forearm Forklift Shoulder Harness .
|
|
TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
|
Post by TexasRanger on Oct 13, 2017 23:46:17 GMT
"The term Static Contractions I'm familiar with involve "push back" resistance from weights or bands; the strap creates no such resistance . They are performed by moving the heavy resistance and holding a fixed position for time ." Not quite correct... Ken Hutchins has been using the term since at least 1995 and has applied it to using it with an immovable object such as a weight stack pinned so you can't lift it--much like a cargo strap isn't going to break when I'm pulling against it--or using machines and resisting the load. ren-ex.com/wp-content/uploads/2010/11/TimedStaticContractions.pdfThis one appeared shortly thereafter and as you can see, Hutchins was focused exclusively on straps or pressing down on bars, etc. www.ren-ex.com/wp-content/uploads/2010/11/Machines-for-Time-Static-Contraction.pdfMike Mentzer's "Static Holds" did in fact pre-date Hutchins, did use weights but I can't remember if they were in HD2 or another book? Mentzer's Static Holds were pretty close to Sisco's Static Contractions, discussed in his book which came out 3 or 4 years later while 'borrowing' part of the Static Contraction name. |
|
