Isometrics question

[THESUPERBEAST]

I have a question to john and any one else who has experience in the matter. I want to start emphasizing Isometrics to see how much my strength improves.

first question would it be just as good to count to 10-12sec while exerting tension instead of making the sssss sounds?

how do iso pulses work?

hhhmmm...I guess thats it thanks

[Perfect Weapon]

Hello Friend

Your best bet would beto buy isometric power revolution by john peterson.
it will do a much better job of explaining things to you then i can on this forum.

Its full of wonderful advice, workouts, history, great stories etc.... plus its authored by john so you cant go wrong

[John Peterson]

Hey SuperBeast,

You bet you can. The whole point of the matter is to not hold your breath. So counting would certainly be a great way to accomplish the same objective.

Now as far as Isometric Pulses is concerned, this was a method that Tromp Van Diggelen and Maxick used to great effect. You simply flex the muscles as hard as possible for a second or two and then relax an repeat up to 12 times. You will be amazed how taxing this method of Isometrics truly is. This method was also recommended by Frank Rudolph Young.

---John Peterson

[gs300tx]

Hey SuperBeast,

You bet you can. The whole point of the matter is to not hold your breath. So counting would certainly be a great way to accomplish the same objective.

Now as far as Isometric Pulses is concerned, this was a method that Tromp Van Diggelen and Maxick used to great effect. You simply flex the muscles as hard as possible for a second or two and then relax an repeat up to 12 times. You will be amazed how taxing this method of Isometrics truly is. This method was also recommended by Frank Rudolph Young.

---John Peterson

Is the iso pulse method more effective than the iso power flex

[THESUPERBEAST]

I own Isometric power revoultion and have done sporadic Iso at odd times or when just sitting around but never any thing structered . I also use to utlize the hypertension flex when pressed for time and it really cheisels the physique. But now I wanna try to do a structured iso routine. I always found it easier to count to 10 or 12 and keep better focus than just exhaling. I also remember hearing the iso pulses were good for adding size. so I will be doing both protocols using the IPR format and take some of the back isos from pytp. thanks for the input

[THESUPERBEAST]

I just thought of another question how would strength and physique differ or what would be a direct benifiet per protocol of CIC AND ISO PULSING

[Daniel]

Where can I read more about Iso Pulses, could I use powerflexes and CIC's in this fashion??

[blackbelt]

THESUPERBEAST,

According to the numerous studies cited by John, isometrics offer the quickest and safest way to increase your strength.

I believe it’s due to the recruitment of more and more muscle fibers during the contraction. Since there is no movement, the fibers which start out the contraction fatigue and others jump in. This is where the strength improvement comes from.

Daniel,

From what’s been posted before, you can use PowerFlexes or CIC’s in this manner. However, I believe there was caution issued before. As John stated above “You will be amazed how taxing this method of Isometrics truly is”. Therefore, you might want to make certain your body has acclimated itself to CIC’s and/or PowerFlexes fix John’s “standard” protocol. At the very least, listen to your body as you proceed so as to avoid injury.

[xenonomicon]

Isometrics build what I like to call raw strength. Raw strength is the basis of all strength. It's how you direct the isometrics, that gives you greater strength in that form. For example raw strength directed to bending small steel rods will in time allow for bending strength. If a high school or college wrestler uses isometrics he will become a stronger wrestler. Now just imaging directing the strength gained through isometrics into a dsr or dvr exercise. I honestly believe one could build a samson like level of strength this way.

[ben alexander]

Hey SuperBeast,

You bet you can. The whole point of the matter is to not hold your breath. So counting would certainly be a great way to accomplish the same objective.

Now as far as Isometric Pulses is concerned, this was a method that Tromp Van Diggelen and Maxick used to great effect. You simply flex the muscles as hard as possible for a second or two and then relax an repeat up to 12 times. You will be amazed how taxing this method of Isometrics truly is. This method was also recommended by Frank Rudolph Young.

---John Peterson

I have a friend who does this all the time - he has ADHD, and finds its a good way of burning off restless energy. The results are amazing, too - he looks like he's carved from rock. He doesn't really workout, aside from about 50 pushups a day, but his physique is solid.

Ben

[Hank_Z]

Isometrics build what I like to call raw strength. Raw strength is the basis of all strength. It's how you direct the isometrics, that gives you greater strength in that form. For example raw strength directed to bending small steel rods will in time allow for bending strength. If a high school or college wrestler uses isometrics he will become a stronger wrestler. Now just imaging directing the strength gained through isometrics into a dsr or dvr exercise. I honestly believe one could build a samson like level of strength this way.

xenonomicon,

Are you talking about using isometrics first to build great strength and later move to DSR/DVR exercises?

[Hank_Z]

Where can I read more about Iso Pulses, could I use powerflexes and CIC's in this fashion??

Hi Daniel,

The best place to read about these is in John's book "Isometric Power Revolution." That book has the most number of these exercises and the best descriptions and photos of how to perform them that I've ever seen.

You can mix and match exercises as you choose. Keep us posted on how you do!

--Hank

[xenonomicon]

More like complimenting the dsr and dvr exercises. I believe and it may just be me that the strength built through isometrics is best expressed through some type of dynamic action. Zass directed the raw strength built through isometrics into his bending routine. Isometric in conjunction with some form of dynamic exercise will give the nervous system a direction, If you practice isometrics and kickboxing your going to be able to kick and punch harder than those who train with just dumbbell or bodyweight exercises because you first learned to generate a high degree of force, then gave it a direction.

A sample routine of the training principle that I use now is
Running 20 minutes 6x per week

day 1,3,5
full body isometrics 1 rep maximum effort for a count of 10

day 2,4,6
push-up 3 sets
crunchs 100 reps
deep knee bends 75
calve raise 100 reps
dsr full body work-out 3 sets of 10 done with moderate (firm) tension

I did this routine for 2 week this past summer (stupid fall messed my wrist up) I notice an amazing increase in both my isometric and dynamic strength. I don't know what percent carry over from isometric to dynamic work is. However I know that this routine will give someone a great deal more functional strength than the average gym junky. I hope to start this workout again soon.

[Daniel]

Hank_Z, I have the Iso book but don't recall Iso Pulses being covered in detail, I suppose there's not too much to talk about, basically contract hard for 1-2 second 10-12 times in a pulsing fashion.

[blackbelt]

The pulses are not covered in IPR.

But, you are correct in your explanation of the protocol.

[A1C Evans]

The pulses are not covered in IPR.

But, you are correct in your explanation of the protocol.

They are actually, just not at length. If you look in the Q & A section on how long should you hold an isometric contraction (either that or how often should you do it) John mentions iso pulsing as another way to do isometrics.

[kong2]

Hi,everyone,I was wondering if you can do iso-pulses using a bullworker if you do them carefully?

[blackbelt]

Thanks A1C Evans,

I stand corrected. And, now that it's mentioned, I think I vaguely remember it.

kong2,

Someone, who is more informed, may chime in otherwise. But, I honestly don't see why you couldn't use the Bullworker. However, as you yourself suggested, BE CAREFUL.

[xenonomicon]

I don't use a bullwork however I do use a homemade iso-gym similiar to the one bruce lee used. What you can do is build up to moderate tension then for a second or two max out the effort the return to the moderate level of tension and repeat a few times.

[Hank_Z]

I don't use a bullwork however I do use a homemade iso-gym similiar to the one bruce lee used. What you can do is build up to moderate tension then for a second or two max out the effort the return to the moderate level of tension and repeat a few times.

xenonomicon,

Can you please describe the "homemade iso-gym" that you use? I'm liking isometrics and want to take advantage of them.

[THESUPERBEAST]

oh sweet the post is back alive, thats comforting to hear George that your getting thick from iso practice that tells one you dont have to worry bout losing size. Also your routine is spot on with a routine I had a idea for using dsr and dvr pulling movements to compensate for all the pushing. so how is it working out? Also you say you do goofy iso what do you mean I get a funny image in my head, also what type of isos do you do? THANKS

[gruntbrain]

Author Steve Justa applies isometrics in many ways including "hybrids"; get his book

[THESUPERBEAST]

oh ok im tracking george, I think any kind of maximal flexing will only be of benefiet and you must excercise to your personality as you are doing. The potentional for human capability is mind bending. its amazing what you can do when a life or death situation calls for it or what you can live through.

my routine at the moment have been full range done fast for about a couple hundred reps a day the standard variety, close, wide grips. then maybe some odd moment isos through the day also i find my self when sitting in the living room doing or testing my one armers and supermans. yeah ive been unstructured for the laast week or so I think im just burned out and rechargeing my mental and physical states.
I dont know if I shared these routines with you before but i consider these my ultimate routines for really extropolating the push up:

day 1 or routine 1: the perpetual routine

classic
close
wide
diamonds
reverse grip press for Biceps

day 2 or routine 2: agility and functionality

tiger stretch
reverse bridge push up
one leg in air press up
alligator push ups
robots

day 3 body building (ala John peterson routine)

Atlas 1
Atlas 2
Atlas 3
Atlas 4 (ipiked push up with extended range)

day 4 super strength

one arms
handstands
tiger bends
supermans
crucifex

day 5 advanced perpetual routine on the Ts

these are the best push up exclusive routines I personally have ever done and put together. by minimizing the number of excercises you are better able to focus and master the moves, also remember the more moving parts of a machine the more likey it is to break down. but for each routine no part of the body is without a role. But honestly I just enjoy performing standard variety the best no matter how I try the classics wont leave me alone. but the classics in my experience allow me to perform harder variations at will, though I admit my reps would be higher if I actually commited to harder variations oh well I digress

[A1C Evans]

While we have a good post going on isometrics, how about the arguement of isometrics only developing strength at the specific joint angle worked? I know it has been said to do 3 positions because each angle works 15 degrees on either side of the joint angle worked. Is this just an arbitrary statement or was there research that showed 15 degrees on either side of the angle worked is also affected?

Jared

[gruntbrain]

I've always assumed that the popular 3 positioned ISOs are more practical than ideal; I often use more than 3.

[blackbelt]

If memory serves, there was never any concrete evidence to the assertion.

Basically, it came down to the “possibility” of less then the full length of muscle being strengthened by an isometric contraction. Other theories were/are that a contraction at either the point of most contraction point, or the most extension work all of the muscle. Again, there was never a consensus. As a result John promotes the “why take the chance” method of hitting the muscle from the three most easily determined angles, extension, mid, and contraction. People have had great success with this protocol. And, others have had great success with as many as 10 positions.

The key is to find what works best for you.

[A1C Evans]

If memory serves, there was never any concrete evidence to the assertion.

Basically, it came down to the “possibility” of less then the full length of muscle being strengthened by an isometric contraction. Other theories were/are that a contraction at either the point of most contraction point, or the most extension work all of the muscle. Again, there was never a consensus. As a result John promotes the “why take the chance” method of hitting the muscle from the three most easily determined angles, extension, mid, and contraction. People have had great success with this protocol. And, others have had great success with as many as 10 positions.

The key is to find what works best for you.

That seems to make sense, about working the shortest and longest positions of the muscles and then have a middle position to fill in the gaps. However, the more positions approach could also be good, but more isnt always better. I might try the more than three positions method though, has anyone here used this approach?


Jared