macky
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Post by macky on Nov 3, 2018 22:51:16 GMT
Excellent post! If I could add -- without detracting from Macky's outstanding post -- isometrics could be integrated as part of a serious workout routine -- bodyweight, cables or weight lifting. For example, a set of incline DB presses, rows and then lateral delts via an Iso-Bow. When traveling, Super Slow push ups or some other option, a towel over the door frame for an iso-hold chin (Dr Crunch) and Iso-Bow lateral raise. Yes, certainly. If someone wanted to train with all of the above, that is exactly what I too would recommend.
For those who only want to do isometrics, then there are yielding and overcoming, for a start. After that, there is plenty of different exercises, hold times etc to keep anyone busy, for life really, IF that's what they want.
My personal belief is that isometrics can make one super-strong in a general or specific manner. How much longer it would take, than say weight training or other methods can also do, I do not know.
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Post by fitvet on Nov 4, 2018 11:48:24 GMT
Fantastic insight Macky. Thanks, you cleared up a few things. Texas Ranger quality over quantity...I for a while earlier this year I gotten away from doing hundreds of push-ups and instead was tensing my entire body from fingertips to toes and doing them super slow it definitely changes the exercise and the way it feels..so I definitely agree with Texas Ranger there. I'm am going to be traveling for work next week and the schedule will be pretty tight so I am excited to see if my brand new, home made isometric belt can give me some good workouts by it's self.
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macky
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Post by macky on Nov 5, 2018 3:02:03 GMT
Fantastic insight Macky. Thanks, you cleared up a few things. Texas Ranger quality over quantity...I for a while earlier this year I gotten away from doing hundreds of push-ups and instead was tensing my entire body from fingertips to toes and doing them super slow it definitely changes the exercise and the way it feels..so I definitely agree with Texas Ranger there. I'm am going to be traveling for work next week and the schedule will be pretty tight so I am excited to see if my brand new, home made isometric belt can give me some good workouts by it's self. ....and when you get back home, have some bits of 4X2 and 4X3 handy for the pushing in isometrics. Cedric Nye uses a 7" piece of 4X2 under his chin with the hands/arms pushing in holding at each end. You can also try that with the block held at navel level. I've just cut a 17" piece of 4X3 for placing on the desktop, kneeling down and placing the elbows at each end, and doing an isometric "pec deck". Heaps of fun.....
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Post by fitvet on Nov 5, 2018 22:15:00 GMT
Macky I live that idea.
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Post by stormshadow on Nov 7, 2018 23:38:27 GMT
Macky is an iso sage. About twenty years ago I had made an iso exerciser that I really enjoyed. I gave it to a friend that could not do other exercises easily because of some physical issues, so I cannot show you the picture. It was a miniature wooden ladder with dowel rungs. It was about five feet long and the rungs were eight inches across. The sides of the ladder were 2x4s. You could simulate many different length of wood compressions. You could also pull it apart. one of the best uses was to place it across the top of my foot when seated in a chair and with both arms push down while I did a leg extension for thighs. I did the movement fluid with pressure and also numerous iso stops
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Post by stormshadow on Nov 7, 2018 23:43:28 GMT
I also would lay it across two sawhorses, lay under it and do parallel grip pullups while my body was at an angle and held flat. Most of the time both feet on ground, some times one only
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macky
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Post by macky on Nov 18, 2018 3:24:04 GMT
Macky is an iso sage. About twenty years ago I had made an iso exerciser that I really enjoyed. I gave it to a friend that could not do other exercises easily because of some physical issues, so I cannot show you the picture. It was a miniature wooden ladder with dowel rungs. It was about five feet long and the rungs were eight inches across. The sides of the ladder were 2x4s. You could simulate many different length of wood compressions. You could also pull it apart. one of the best uses was to place it across the top of my foot when seated in a chair and with both arms push down while I did a leg extension for thighs. I did the movement fluid with pressure and also numerous iso stops Brilliant. No sage here I'm afraid. Years before I started posting on here, I was browsing around on isometrics, and came across the Workshop site and the practical bits of equipment for isometrics one could build. I learned so much from gruntbrain and shen I could call them my Fathers of Isometrics. I didn't know about Alexander Zass until I saw it on here. That led to the Russian translations and experiments with handles and chains in 2006-7. Others that called in to the Fitness board after I began to post gave me more information. I had toyed with isometrics back in the 60's but most of this was news to me.
Although I had the original Bullworker back in 1969? and used it for longer (30 sec) holds later, it was on this site that far more detailed information could be exchanged freely, and further sites notified.
Earlier this year Silverlooks posted his 30-30-30 hold protocol which again was news to me. Later TR notified AMM of the 20-20-10-10 hold protocol which I actually prefer at the moment.
I had experimented with all sorts of hold times, among them separate holds of increasing intensity over 4-5 holds. But I had never twigged to single ramped holds, so I regard myself as a novice to this sort of thing at present, while others like Silverlooks who really looks the part, have been at ramped holds for years.
TR knew of them way back.
I report to iso-practitioners who are reading this that the ramped holds have had more of an effect on my strength and minor building-up than all the previous years of single-intensity holds of any length of time. The others are all useful and good stuff, but since Silverlooks posted his 30-30-30, and I investigated further via Drew Baye's and Steve Maxwell's courses, I regard the ramped holds as a genuine break-through in iso-hold protocol, not withstanding their age and source (the guy who started super-slow).
You can start a workout cold, the ramped hold its own warm-up. The last phase can call on your best, both mentally and physically. And my firm view is that one WILL build up with isometrics in this fashion with sufficient effort. Whether faster and/or more thoroughly than weight training, I do not know. ----------------------------------------------------------------------
Just an addition. I learned off Michael earlier that he applies the 30-30-30 principle to 3-position iso-holds by doing each position on separate days, something which didn't occur to me. Generally, the 30-30-30 requires only one optimum position, and in fact that's pretty much all one can do (the one hold per exercise) in a workout.
It's yet another example of ongoing learning, isometrics having as much variety and possibilities as any other exercise protocol. Much of it still open to experimentation, I believe.
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Post by Alan OldStudent on Nov 18, 2018 8:22:53 GMT
I couldn't find the post, but Fred Hutch talked about getting extreme fat loss, without a change in diet, from performing aerobic isometrics. What are " aerobic isometrics"?
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TexasRanger
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Post by TexasRanger on Nov 18, 2018 10:37:03 GMT
I couldn't find the post, but Fred Hutch talked about getting extreme fat loss, without a change in diet, from performing aerobic isometrics. What are " aerobic isometrics"? The term started appearing back in the early 2000s on some of the boards, maybe it was associated with Dr. Crunch and/or possibly Steve Justa? But, basically they are isometrics with extended holds.
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Post by vegetus25 on Nov 18, 2018 18:27:50 GMT
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Michael
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Post by Michael on Nov 18, 2018 19:00:54 GMT
Thanks for posting that Vegetus! I remember Fred talking about that. I always preferred longer holds myself. I always lost weight, lost waist size, and had more endurance all without any change in diet. A couple of times while doing longer holds I ate more than normal with the same results.
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