TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
|
Post by TexasRanger on Oct 13, 2017 23:56:23 GMT
Texas never thought about that. Tried it with the Sierra suspension/Isometric trainer a Gruntbrain mentioned. Good idea. Yep...have one that I built out of cargo strapping years ago and it works, but, I've also got a TRX and can hang from it as well and has some padding so my arms don't look like they've been bound for a week. Look up John Little's Max Contraction strap (think that was the name) on the web...he sold the gizmo around 2001 or 2002 during which he was focusing exclusively on a 10 second isometric workout routine. His was designed to hold some heavy poundages, but, most pulldown machines top off at 300lbs and pinning extra weight to them ends up damaging the machines, or, the cables weren't designed for 300lbs in the first place (have had a couple start to unravel on me). So, Little encouraged trainees to do it with one arm.
|
|
|
Post by gruntbrain on Oct 14, 2017 2:22:10 GMT
Another static contraction derivative is to hold a loaded barbell against the resistance of Power Rack pins. A similar barbell or pipe hold can be done against the resistance anchored Sierra Strap loops : the pipe or barbell can be loaded with weights and/or resistance bands
|
|
TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
|
Post by TexasRanger on Oct 14, 2017 2:39:41 GMT
Another static contraction derivative is to hold a loaded barbell against the resistance of Power Rack pins. A similar barbell or pipe hold can be done against the resistance anchored Sierra Strap loops : the pipe or barbell can be loaded with weights and/or resistance bands What you're referring to is the old Hoffman technique...predates Mentzer by 25 or 30 years. Open the link...you'll see a picture of a trainer doing an upright isometric row against pins: www.scribd.com/document/111676889/Isometric-book-1-by-Bob-Hoffman
|
|
|
Post by Kubla Khan on Oct 14, 2017 7:23:09 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 . It's timed ,static and he's contracting his muscles.i.e a long duration isometric. .
|
|
|
Post by gruntbrain on Oct 14, 2017 10:51:44 GMT
To summarize, they're are multiple worthwhile ways to perform static contractions .
|
|
TexasRanger
Caneguru
A little here, a little there...
Posts: 2,223
|
Post by TexasRanger on Oct 14, 2017 14:55:03 GMT
The authors would probably argue there are enough differences, in their opinion, to warrant understanding the intent of each approach. Ken Hutchins' TSC clearly has differing goals and a method than Pete Sisco's. Ken's all about safety and the safe development of strength for the long haul along with safer rehab methods; Sisco's about balls-to-the-wall size at just about any cost (eg a static hold with 800lbs on the bar? damn the joints! full speed ahead).
|
|
|
Post by mr potatohead on Oct 14, 2017 22:39:28 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. That's the issue I have with timing my effort. My mind and body seem to be aware that the goal is for a specific amount of time, so my effort is dialed back to fit into the available time slot, saving my big effort for a last big finish - as if I was competing, which I am not. Why not just go all in until it done? Whatever the resulting elapsed time is for that day's effort, it is the right amount for that day according to energy level, current strength, etc. Takes less time to do one, keeping the tension on until done.
|
|
|
Post by Bruce Tackett on Oct 14, 2017 22:45:13 GMT
Yeah, what you say, mikey, makes sense, however, because my experiment is to test long-duration holds, it is necessary that they be timed.
|
|
|
Post by mr potatohead on Oct 14, 2017 22:55:03 GMT
Yeah, what you say, mikey, makes sense, however, because my experiment is to test long-duration holds, it is necessary that they be timed. Yes, I get that. Thanks. Just wanted to give a reader something to consider.
|
|
jonrock
Caneguru
Rock-a-hula
Posts: 965
|
Post by jonrock on Oct 19, 2023 16:54:41 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. That's the issue I have with timing my effort. My mind and body seem to be aware that the goal is for a specific amount of time, so my effort is dialed back to fit into the available time slot, saving my big effort for a last big finish - as if I was competing, which I am not. Why not just go all in until it done? Whatever the resulting elapsed time is for that day's effort, it is the right amount for that day according to energy level, current strength, etc. Takes less time to do one, keeping the tension on until done. Agreed 100%. I add to what you stated: different movements require different time to get to MMF, so doing the same timed set for each bodypart/movement may not work as intended. There is no glove that fits it all.
|
|
|
Post by thegreatmcgonigal on Oct 21, 2023 2:46:26 GMT
I do these too, isometrics, isometrics with some movement, and "push back" isometrics with elastic bands or weights + some negatives, my current favorite. I hold them for about 45 seconds more or less. And now, after years and years telling us that this sort of thing is very bad for your blood pressure and your heart, they are now telling us the exact opposite! Not the 1st time that's happened is it!?
"New research published in the British Journal of Sports Medicine suggests that isometric exercises are better than other forms of exercise at lowering blood pressure."
|
|
|
Post by mr potatohead on Oct 23, 2023 13:57:19 GMT
I think the blood pressure issue is related to breath holding and TUT ..... holding breath will probably raise blood pressure and contraction time may need to be adjusted for tension?
|
|