Drew Baye's Timed Static Contraction eBook

[TexasRanger]

Quick critique:

1.  $19.95 for 38 pages.  Could have been a bit shorter -- smaller pics here and there, less verbage in a few spots -- for $9.95.
2.  Page 6 of 38.  Drew states "...when your shoulders are flexed (elbows in front of the body) the lats extend the shoulders..."  Huh?  For someone who is been in the strength business for 20 years (?), he should have a better grasp of kineseology, biomechanics, etc.  When the latissimus dorsi or lats "extend", an example would be a straight arm 'pulldown'.  They contract -- like every muscle in the body -- and when they do they contract the arm or arms are "pulled" behind the body.  (Same with any part of the body.)  How does this work in the case of the lats?  The upper part of the lats attaches to the arm at a spot called the bicipital groove (see Figure 1 below) -- the lats will not extend the shoulders as you can see.
3.  Page 8 or 38.  Cardiovascular conditioning.  Again, Drew should better understand how this works. 
- Strength training is predominantly anaerobic.  You're burning sugar and a little O2 as you're doing a moderate contraction, but, as TSC advises when you up the contraction you're becoming more anaerobic which is why you cannot sustain the contraction at a high level for an extended period of time.
- Cardiovascular conditioning involves steady state aerobics which uses fat for fuel -- not sugar -- and stimulates, literally, fat burning enzymes.  An aerobically trained individual, as they become more efficient with their workouts, are the best fat-burning athletes on the planet.  (Your local "jogger" will benefit just as well.)
4.  Page 10 of 38.  Very confusing statement about over contracting your back and hip and that force being transferred into a barbell.  I had to re-read that multiple times and it still makes no logical sense.

There are some other minor items, but, looking forward to giving it a shot for the next 30 days.

Figure 1

[gruntbrain]

For what it's worth, Steve Maxwell claims his 30-30-30 isometrics protocol is a suitable conditioning replacement for steady state cardio. Anyone interested in testing that claim? I'm not even though I incorporate extended static contractions .

[TexasRanger]

Aug 20, 2018 14:09:46 GMT gruntbrain said:

For what it's worth, Steve Maxwell claims his 30-30-30 isometrics protocol is a suitable conditioning replacement for steady state cardio. Anyone interested in testing that claim? I'm not even though I incorporate extended static contractions .

I think Billfish has indicated he suspects Steve as having a screw loose once in a while and I'd have to agree.  

I don't think anyone training for a 5k, 10k, etc., would even remotely consider Steve's claims.

[Deleted]

Steve's interviews on the Rogan podcasts are great, but he's definitely a bit "out there" at times.

[Michael]

Texas I started this morning. Did you do the workout yet? I'm not the science buff that You're but don't let those things stand in Your way.

The only challenge I had was the way he did the Isometric squats by wrapping the belt around the waist. I prefer using Bruce's belt over my shoulders with my feet in the loops. I can get a much better place contraction and it's easier to get into.

[Silverlooks]

Aug 20, 2018 18:18:33 GMT Michael said:

Texas I started this morning. Did you do the workout yet? I'm not the science buff that You're but don't let those things stand in Your way.

The only challenge I had was the way he did the Isometric squats by wrapping the belt around the waist. I prefer using Bruce's belt over my shoulders with my feet in the loops. I can get a much better place contraction and it's easier to get into.

I do the squat exactly the way you described. I sometimes do the hack squat from Bruce's iso-manual also.

[Michael]

Yeah I tried Drew's way this morning and didn't really like it. It was hard to get into and the belt seemed to slip as the tension got harder. Lesson learned.

[TexasRanger]

Yes, did it this morning and it was brutal.

For the squat, someone was kind enough to send me a set up a couple of years ago where it is a pretty tout canvas strap sewn together via a series of loops that are big enough where you can insert 1" diameter aluminum tubes.  One end has a split and two x 2' "ends" so you can put one of the tubes through it, your head through the space in that end and stand on the other end with the other tube and do the isometric squat.  I wrapped an old towel around the tube so it  wouldn't dig into my neck and did the squat.

I'd have to say the shoulder press done per Drew's TSC was the toughest of the eight exercises.  Yeesh!

[Silverlooks]

Aug 20, 2018 18:55:44 GMT TexasRanger said:

Yes, did it this morning and it was brutal.

For the squat, someone was kind enough to send me a set up a couple of years ago where it is a pretty tout canvas strap sewn together via a series of loops that are big enough where you can insert 1" diameter aluminum tubes.  One end has a split and two x 2' "ends" so you can put one of the tubes through it, your head through the space in that end and stand on the other end with the other tube and do the isometric squat.  I wrapped an old towel around the tube so it  wouldn't dig into my neck and did the squat.

I'd have to say the shoulder press done per Drew's TSC was the toughest of the eight exercises.  Yeesh!

I agree with you about the shoulder press, it is a real struggle to complete the full 90 secs with it, perhaps that's because of its slight yielding component added to the overcoming component ?

[macky]

Aug 20, 2018 19:39:19 GMT Silverlooks said:

Aug 20, 2018 18:55:44 GMT TexasRanger said:

Yes, did it this morning and it was brutal.

For the squat, someone was kind enough to send me a set up a couple of years ago where it is a pretty tout canvas strap sewn together via a series of loops that are big enough where you can insert 1" diameter aluminum tubes.  One end has a split and two x 2' "ends" so you can put one of the tubes through it, your head through the space in that end and stand on the other end with the other tube and do the isometric squat.  I wrapped an old towel around the tube so it  wouldn't dig into my neck and did the squat.

I'd have to say the shoulder press done per Drew's TSC was the toughest of the eight exercises.  Yeesh!

I agree with you about the shoulder press, it is a real struggle to complete the full 90 secs with it, perhaps that's because of its slight yielding component added to the overcoming component ?

Without having TR's knowledge of physiology, it may be because there is minimal whole-body backup for the press and the load falls mainly on the smaller shoulder muscles. I had a shot at those using a doorframe and standing on a building block Ross' style.  Hurts pretty quick.   

[macky]

Aug 20, 2018 18:30:53 GMT Michael said:

Yeah I tried Drew's way this morning and didn't really like it. It was hard to get into and the belt seemed to slip as the tension got harder. Lesson learned.

From the photos in his course, I don't think there were any loops in his belt. When I tried the squat Drew's way I found the strap I was using started slipping under the feet and had to hold the ends, which was distracting.

[macky]

Aug 20, 2018 14:09:46 GMT gruntbrain said:

For what it's worth, Steve Maxwell claims his 30-30-30 isometrics protocol is a suitable conditioning replacement for steady state cardio. Anyone interested in testing that claim? I'm not even though I incorporate extended static contractions .

Your workshop with Shen, and the iso-equipment tips and discussions were the main impetus behind my enhanced interest in isometrics in the first place, well before I started posting on the Net.

That's also where I first learned about Alexander Zass etc.

Until these last few years, I haven't done isometrics exclusively, but from those days earlier in the century I've always dabbled with isometrics inspired by your photos and information, some of which I already knew from way back from 55+ years of casual dabbling, but plenty I had no idea about until reading your site. 

A big thanks from NZ.

Btw, may you reveal some of the details of your extended hold times, please ?    

 

[doomfarer1]

Awesome gents.

I find that shoulder press ISOs w a strap/belt are pretty demanding (I do the 5-6-7 in succession 3 positions to your 90 at one).

I used to do squats w it over the shoulders too but now I feel like I get a better contraction if it is looped over where my belt line would be and I’m using a flat back like I have a barbell across shoulders.

Another way is to loop it and grasp loops on either side of legs and pull up while pressing.

It is my understanding that the 30-30-30 is a mental battle too. Good stuff.

[Michael]

Aug 20, 2018 21:42:16 GMT macky said:

Aug 20, 2018 18:30:53 GMT Michael said:

Yeah I tried Drew's way this morning and didn't really like it. It was hard to get into and the belt seemed to slip as the tension got harder. Lesson learned.

From the photos in his course, I don't think there were any loops in his belt. When I tried the squat Drew's way I found the strap I was using started slipping under the feet and had to hold the ends, which was distracting.

      Macky I'm using Bruce's Isometric/Suspension trainer strap. It has loops. I had the same challenge as You when I did it Drew's way.

[gruntbrain]

I tried Maxwell's 30-30-30 protocol but now I prefer doing the 90+ seconds by cycling all out bursts with half assed contractions throughout the duration . Needless to say, mindful , rapid breathing especially the exhalations is a must . Meanwhile, it's a good idea to experiment with strap setups for comfort in order to not be distracted by unnecessary pain .