VR isometry

[Focus]

Hi, everyone,

I think I will introduce isometric elements in my workout. I have tried to use self resistance and VRT.
It seems that VRT provides the best contraction and the best pump.

Do some of you use isometry and if yes, do you use VRT for that purpose?

Thanks

Focus

[Viking Dan]

I've found isometric holds work better for me, like holding the three angles of a push up or chin up to failure.

[douglis]

Hi Focus.
Royce has developed a very good routine that combines VRT with isometrics.He calls it "Power Flexing with limited movement".You can find it here:
http://www.transformetrics.com/forum/showthread.php?t=1365

I have used too a version of iso power flexing in the past with very good results and I still do from time to time.My version is one set of 10-12 six seconds maximum isometric contractions at various angles of ROM.

[Focus]

Thank you both for your contributions.
I'll have a look at Royce's message.

Focus

[Focus]

Back to VRT isometrics, please : when you want to do VRT chest fly isometrics. In terms of muscle contraction it is as if you did pull outs or shoulder raises. If you want to do VRT biceps curls isometrics, it is as if you did triceps push down isometrics. In fact the muscle and the antagonist muscle work exactly at the same strength.

So what about the mental focus? Do you still visualize some exercise or do you simply tense your muscles? Does the mental focus change the angle of training?

Focus

[douglis]

Hi Focus,
there's a big diffrence between simply tensing your muscles and visualize that you're lifting a very heavy weight.
Let's take for example triceps push-downs.If you simply tense your triceps and biceps the smaller muscle(biceps in our case) will fatigue first.But if you visualize that you push a very heavy weight down the effort of the biceps to resist will always be greater than the effort of the triceps to move.The intention to move puts the antagonist muscle in eccentric mode of contraction where the muscles are 40% stronger.