Some isometric variation

[Guest guest]

Since I have been exercising for many years, I like or need to mix it

up at times.

Here is a few different ways to apply " longer duration, submaximal

isometrics " . These will work on different qualities than our normal

7 second contractions. Notice I said different, not better.

This would not be unlike a gymnasts or climbers workout, where there

are long periods of static holds suppoting the bodyweight./

Pullups

Most folks can't do to many of these and they can be hard to improve

on since the number of reps when you start are so few.

However, you can do iso holds.

I pull up on the bar to almost the top and do a hold for 20 seconds

Then I drop down to the middle position and do 20 seconds more.

lastly, almost to the bottom for the final 20.

So, what did this accomplish? Total contraction time of one minute.

No loss of work output do to momentum. Very little chance of muscle

or tendon strain.

Very safe on joints, as they are in a natural position and not forced

to move under load.

Do this for several weeks and see if you pullups numbers don't

increase. I would guess this would add a bit of mass too, if you

believe the research on longer iso holds.

You can do the same for pushups, squats etc.

Let me know how you do.

[Guest guest]

Already do this stuff with push-ups. And the results are great:)

Isometrics rule!!

Quoting rrbelloff@...:

> Since Ihave been exercising for many years, I like or need to mix it

up attimes.

Here is a few different ways to apply " longer duration,submaximal

isometrics". These will work on different qualities thanour normal

7 second contractions. Notice I said different, notbetter.

This would not be unlike a gymnasts or climbers workout,where there

are long periods of static holds suppoting thebodyweight./

Pullups

Most folks can't do to many of these and theycan be hard to improve

on since the number of reps when you start areso few.

However, you can do iso holds.

I pull up on the bar toalmost the top and do a hold for 20 seconds

Then I drop down to themiddle position and do 20 seconds more.

lastly, almost to the bottomfor the final 20.

So, what did this accomplish? Total contractiontime of one minute.

No loss of work output do to momentum. Verylittle chance of muscle

or tendon strain.

Very safe on joints, asthey are in a natural position and not forced

to move underload.

Do this for several weeks and see if you pullups numbers don't

increase. I would guess this would add a bit of mass too, if you

believe the research on longer iso holds.

You can do the same forpushups, squats etc.

Let me know how you do.

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