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Isometrics

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2003/12/31 15:59:58 (permalink)

Isometrics

What do you guys think of isometrics?
#1

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    Robert
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    RE: Isometrics 2003/12/31 16:02:19 (permalink)
    for what purpose/goals??

    charles atlas reportedly made his 220lb physique out of them. and old brucey iked em too. personaly i think that they are crap for anythihg but general conditioning for complete begginmeres.

    rob
    #2
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    RE: Isometrics 2003/12/31 16:16:41 (permalink)
    Any purpose and any goals mate.Just tell me whet you know :) Thanks for your comments so far. I'm a blank slate when it comes to isometrics as I always never used to bother with them because I always thought weight training was far superior.

    Since i've got connected to the internet i've been amazed at the amount of people that i've come across that do isometrics.

    I remember trying Charles Bronsons solitary fitness course when it first came out and was expecting it to be very tough. It wasn't tough just boring as you had to perform each isometric exercise for 10 sets on each arm. I got to about 14 days and couldn't persevere any more.

    The bodyweight exercises that were prescribed in the course were a welcome break from the isometrics and there wasn't enough bodyweight exercises in the course in my opinion ( at least up to day 14 anyway ).
    #3
    Boxer
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    RE: Isometrics 2003/12/31 16:17:50 (permalink)
    Now you've mentioned the Charles Atlas course that has face exercises in it I believe? What's all that about?
    #4
    Robert
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    RE: Isometrics 2003/12/31 16:33:41 (permalink)
    charle bronson is a sh.t head, scum bag, ***** ass, d.ck jockey, slag wagon, tw@ face murderer who resides in as high security prision and thats why he can only do calesthenic and isometrics.

    he knows jack all about traiing and just because he can do a few hundered pressups after 10+years in prision with sod all else to do i do not se that as a great achivement or reason to follow his teachings. he is a pathetic sh.t face and i would gladly tell him so face to face if i could be arsed.

    sory mate for the rant, not get at you i hope, no offence, just hate people like him/dave cortney/chopper/the krays or any glamourised criminal.

    anyway,

    in my experince [i do kung fu], and boxing like you so as you know calesthenics are a big part of boxing, and they are great. love 'em. isometrics/static exersizes are not all that effective at achiveing anything other than increased isometric perfomance. endurance is all they build imo.

    and a s for charle atlas, he is a liar and a fraud. he was sued by two barbell compaines shortly after his training regime was released as he siad he never touched weights, yet he is massive and no one to my knowlage has ever achived a body of 200+lbs through isometrics alone. face exersizes, because he is ugly?? lol

    bruce lee advocated isometrics, not sure why, may have something to do with his wing chun backround, [wing chun has roots in kung fu and many strong connections even today].
    that sai, bruce lee knew sweet FA about training for fights, he said plyos were useless for deveoping speed and power. no BS. my mate has a book on his physical training techines, i will ask him aout it tonight aat his new years eve party [no doubt with 12 martial artists pissed there will be some sparring :)]

    thats all i can ofre you mate. just opinions really, so sorry if its a dissapointment.

    hope its of some use though
    rob
    #5
    Boxer
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    RE: Isometrics 2003/12/31 16:47:14 (permalink)
    Lol good luck at the party! No dissapointment at all mate. you were very helpfull. Thanks and happy new year!
    #6
    Robert
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    RE: Isometrics 2003/12/31 16:50:33 (permalink)
    you too.
    rob
    #7
    help2001
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    RE: Isometrics 2003/12/31 18:29:07 (permalink)
    do hold count? for example, un racking 10% more than you can bench to prepare the golgi apparatus or sumthing.....
    #8
    PikeKing
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    RE: Isometrics 2003/12/31 19:18:01 (permalink)
    Examples of isometric action training can include:
    1. Holding a weight at a certain position in the range of motion.
    2. Pushing/pulling against an immovable external resistance.

    While not as effective as eccentric/concentric training, isometric training can still be of benefit to most trainers.

    One of the most important benefits of isometric action training is that it’s the contraction regimen that leads to the greatest activation level. Activation refers to the recruitment use of the motor-units of a muscle. Studies have shown that maximal isometric contractions recruit atleast 5% more motor units/muscle fibres than maximal eccentric or concentric actions.

    By using isometrics in your training you can improve your ability to recruit motor units during a maximal contraction. So including this type of training could improve your ability to activate motor units even in dynamic actions, the increase in neural drive could increase your strength production potential.

    Isometrics have been described as exercises for advanced lifters only. However one of the biggest problems inexperienced lifters have is the inability to produce maximum intramuscular tension during a concentric contraction. Isometrics can be used to learn to produce this high level of tension without having to worry about the motor skills required for a dynamic movement.

    I believe isometric training is very beneficial to all types of athletes/lifter, I use them in various ways with a range of different clients.
    #9
    Frankie NY
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    RE: Isometrics 2003/12/31 20:35:04 (permalink)
    quote:
    Originally posted by Robert

    charles atlas reportedly made his 220lb physique out of them.


    Charles Atlas also lifted weights. I wonder which one helped build his physique?
    #10
    Robert
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    RE: Isometrics 2004/01/01 17:18:04 (permalink)
    weights i would wager, so did the jury in his two court cases. ha ha.

    rob
    #11
    Robert
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    RE: Isometrics 2004/01/01 17:21:42 (permalink)
    PK,

    do not quote me on this, as i don't know for sure, i belive i read/heard it somewhere a long time ago....

    isometrics cannot produce maximal muscle contraction as when pushing against aan immovable object the body responds to that by holding back to avoid injury, otherwise, in theory, youcould achive incerible strength gains and constant improvment as you would be effectivley 1 rep maxing in every session. not possible imo. something to do with antagonists holding you backa bit.

    thoughts??

    rob
    #12
    PikeKing
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    RE: Isometrics 2004/01/01 18:17:22 (permalink)

    Without a resource there is little I can say about your post.

    In my previous post I just regergitated something I had recently read in the new book 'Theory and Application of Modern Strength and Power Methods'. The section on isometric training cites about 20 studies, most done in 2000 and after. There are 9 studies cited stating that you can recruit almost all motor-units during a maximal isometric contraction.

    I can certainly see value in what you say about the body trying to protect itself.

    One thing I didnt say in my previous post is that isometrics arent really that beneficial if you dont use them in conjuction with concentric/eccentric type training. Its important to remember that the gains in strength for isometric training occur mainly at the joint angles being worked. There is a 20-50% transfer of strength 10 degrees either side of the joint position used for the isometric contraction.

    Some may see as this negative aspect of isometric training. Some coaches see it as a benefit as it will allow you to exert a greater level of strength at a certain joint angle (sticking point).

    Isometrics do have limited applications for an athlete or bodybuilder. They can help increase strength an size but without the use of dynamic movements the progress will be slow. Plus the gains from isometrics stop after 6-8 weeks. Isometrics can be great to work on a weak point or improve a person ability to recruit motor units, they should only be used for a short time when progress has slowed or when a fast strength increase is required. They're also useful during lower volume training cycles, i.e. due to fatigue or time contraints, to prevent strength and tissue loss.

    #13
    veganlifter
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    RE: Isometrics 2004/01/01 18:46:11 (permalink)
    pike mate, can you give specific examples on iso exercises?
    #14
    PikeKing
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    RE: Isometrics 2004/01/01 19:14:38 (permalink)

    Most traditional exercises can be used as isometrics. Instead of pressing off the pins in a power rack, try pressing into them. That would be classed as an overcoming isometric. Unracking a heavy barbell and lowering it to your sticking point and holding it would be classed as yielding isometric.

    I dont have the link but go to t-mag.com and do a search for the article titled 'Super Beast'
    #15
    bruceflea
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    RE: Isometrics 2004/01/02 01:04:33 (permalink)
    imo isometrics are brill(iso tension not holds as i dont do them or know little about them really)
    but iso tension exercises work it just like a bb's posing routine
    my belife is that when held at full strech then tensed the area is flushed with blood and the facia may give a little and the remaing space filled by tissue
    if you agree or not try this simple test for 1 month
    prior to the month practice flexing and streching your back
    till you can easily felx and tense it as whole easily like a giant sheet of muscle
    between every set hang off or lean from a stack and strecht the area
    then after gym or when ever possible
    try strecthing the back and when and full strecht tense and hold building up tensiona nd time
    do the same with back full compressed do that for one month
    youll be very pleased and rewarded
    it worked for me may not everyone but if it did for me it can for others
    #16
    veganlifter
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    RE: Isometrics 2004/01/02 18:47:38 (permalink)
    i think this is the tmag article:
    http://www.t-mag.com/nation_articles/270super2.html
    #17
    PikeKing
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    RE: Isometrics 2004/01/02 18:59:28 (permalink)

    yeah thats it VL, the article is by the same guy as the book I got that info from.
    #18
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