Re: Muscle Strength and Hypertrophy from Statics (Isometrics)

[Guest guest]

>

> >

> > Here is a new equipment maker that has developed static training

> equipment.

> >

> > Any comments?

Hi

With a little imagination most any worth while machine can be set up for

isometrics, e.g., overload the machine and set the mechanical athlete interface

to desired position and isometric to hearts content. I've been promoting Iso

training for arthritics for 20 years -- it has yet to fail. 3-4 positions 3 sets

0f 5 sec reps each position.

Jerry Telle

Lakewood CO USA

[Guest guest]

Jerry,

What kinds of results have your trainees achieved from the isometric training

modality that you prescribed?  Is it only for those for arthritic joints?  Is

there any benefit for athletes or bodybuilders?

Thanks,

Ed White

Sandwich, MA USA

================================

>

> >

> > Here is a new equipment maker that has developed static training

> equipment.

> >

> > Any comments?

Hi

With a little imagination most any worth while machine can be set up for

isometrics, e.g., overload the machine and set the mechanical athlete interface

to desired position and isometric to hearts content. I've been promoting Iso

training for arthritics for 20 years -- it has yet to fail. 3-4 positions 3 sets

0f 5 sec reps each position.

==========================

[Guest guest]

Hello :

Reading your post, I'm curious to learn what you do for transverse

movements effecting the back/core? In my experience, most folks past

age 50 awake daily to gnawing back pain, often diagnosed as

" arthritis " (any one of 80 conditions fit that je ne sais pas. In most

every case, six workouts doing horizontal hip rotations (aka

horizontal chops) using JC Predator tubing or cable pulleys results in

dramatic reduction unto just plain disappearance of the condition.

I'm beginning to wonder how many of our aches and pains aren't merely

symptoms or outcomes of iatrogenic training?

best,

Ken O'Neill

Austin, Tejas

>

> Hi Jerry,

> I'm 58 and am suffering from OA in my knee joints and wake up with

back ache if I do heavy overhead presses.I am particularly

interested in your isometric exercise program you mentioned,

especially from the loading point of view.

> I have since reduced much of my current load of training and have

increased reps and even resoughted to super-setting and the likes so

as to maintain muscle mass/quality.

> Thanks as stopping working out is the last thing I'd want to do.

>  

> Morton

> Malaysia 

>

[Guest guest]

>

> >

> > Hi Jerry,

> > I'm 58 and am suffering from OA in my knee joints and wake up with

> back ache if I do heavy overhead presses.I am particularly

> interested in your isometric exercise program you mentioned,

> especially from the loading point of view.

> > I have since reduced much of my current load of training and have

> increased reps and even resoughted to super-setting and the likes so

> as to maintain muscle mass/quality.

> > Thanks as stopping working out is the last thing I'd want to do.

> >

> > Morton

> > Malaysia

Hi ,

I must have missed your post as I got this from Ken's. Anyway my first

suggestion is to give up any overhead pressing -- forever ;-) at least

as much as your necessities designate. There are better, or at least

as good, means to maximize delt hypertrophy without any overheads.

Sixty degree incline Arnold's for one, 45° back against pad neutral

grip front raises for another, scapular plane upright rows and 45°

incline, neutral wrist, side laterals to start with.

OA knees addressed with isometric leg press' or squats on the .

I misstated the protocol before. Four positions emphasizing the deeper

positions -- near lockouts tend to be irritating. Four reps at every

position -- 5-6 second reps. Or on the leg press start as deep as

possible 1 rep every position X's 5-6 seconds -- no rest between reps

until entire ROM completed. If hypertrophy is desired maybe 2-3 sets/

cycles of the 1 rep every position protocol.

Little known is that even though there is no joint movement during

isometric efforts, there is actin/myosin interdigitation due to tendon

stretch. Over the course of isometric leg presses at every position of

the ROM the entire range of A/M overlap is accomplished.

Jerry Telle

Lakewood CO USA

[Guest guest]

> What kinds of results have your trainees achieved from the isometric

> training modality that you prescribed?

Telle-- Increased joint ROM and strength, and pain reduction. Even a

few cancelled surgery! Others believed that post surgery recovery was

significantly faster. But then they came back to our training program

and bypassed the hyper conservative, in many cases extremely ignorant

established protocols.

> Is it only for those for arthritic joints?

Telle -- Originally

> Is there any benefit for athletes or bodybuilders?

Telle -- Perhaps a slight joint integrity/strength advantage??

Jerry Telle

Lakewood CO USA

[Guest guest]

Thanks for your response Jerry.

Your protocol for shoulders looks interesting and well worth trying out

However for my knees, pardon me asking :

1) Does 5-6 secs reps mean resisting the load in a particular isometric static

posn for 5-6 secs every rep?

2) Do we execute all the 4 posns in a single set meaning a total of 16 reps per

set.

3) How do we progress from one posn to another?

 

Morton

Malaysia

 

 

>

> >

> > Hi Jerry,

> > I'm 58 and am suffering from OA in my knee joints and wake up with

> back ache if I do heavy overhead presses.I am particularly

> interested in your isometric exercise program you mentioned,

> especially from the loading point of view.

> > I have since reduced much of my current load of training and have

> increased reps and even resoughted to super-setting and the likes so

> as to maintain muscle mass/quality.

> > Thanks as stopping working out is the last thing I'd want to do.

> >

> > Morton

> > Malaysia

Hi ,

I must have missed your post as I got this from Ken's. Anyway my first

suggestion is to give up any overhead pressing -- forever ;-) at least

as much as your necessities designate. There are better, or at least

as good, means to maximize delt hypertrophy without any overheads.

Sixty degree incline Arnold's for one, 45° back against pad neutral

grip front raises for another, scapular plane upright rows and 45°

incline, neutral wrist, side laterals to start with.

OA knees addressed with isometric leg press' or squats on the .

I misstated the protocol before. Four positions emphasizing the deeper

positions -- near lockouts tend to be irritating. Four reps at every

position -- 5-6 second reps. Or on the leg press start as deep as

possible 1 rep every position X's 5-6 seconds -- no rest between reps

until entire ROM completed. If hypertrophy is desired maybe 2-3 sets/

cycles of the 1 rep every position protocol.

Little known is that even though there is no joint movement during

isometric efforts, there is actin/myosin interdigitation due to tendon

stretch. Over the course of isometric leg presses at every position of

the ROM the entire range of A/M overlap is accomplished.

=======================

[Guest guest]

Can this protocol be adapted to leg extensions and leg curls?

As for squats, a machine would be useful, I think.

 

Regards

Morton

Malaysia

> Thanks for your response Jerry.

> Your protocol for shoulders looks interesting and well worth trying

> out

> However for my knees, pardon me asking :

> 1) Does 5-6 secs reps mean resisting the load in a particular

> isometric static posn for 5-6 secs every rep?

Telle -- yes

> 2) Do we execute all the 4 posns in a single set meaning a total of

> 16 reps per set.

Telle -- I do 4 reps X's 5 secs at the lowest possible position taking

a deep breath between each rep/effort. Then I move the seat of the leg

press back 1-2 holes, rest about a minute and do 4 more reps etc for 2

more positions.

> 3) How do we progress from one posn to another?

Telle -- Start at lowest and move seat back only to the point that the

last position is a knee angle of about 30°. I have been assuming there

is no tendon(itis) or ligament problems.

>

>

> Morton

> Malaysia