John, How Many Isometric Contractions Should...

[John Peterson]

Hey Friends,

I received a private e-mail this morning that asked what I thought were two really excellent questions about Isometrics. Questions that I will certainly reply to but that I also encourage each of you to reply to as well. The questions are, "John, I really enjoy Isometrics... but I wonder how many I should do in a workout and how long it should take to do it. Any advice you have to offer is appreciated."

Well friends, I think these are very good questions. And I hope that many of you that have been training with Isometrics for a period of several months will offer your personal insights. For me personally, I'd have to say that twelve to fifteen Contractions with the Isometric Power Belt is pretty much my limit and it normally requires around 25 to 30 minutes with the adjustments and so forth. I do not rush through Isometric Contractions but focus on making sure that I am contracting the muscles that are engaged as intensely and effectively as I can. This is especially true when I am performing high intensity Isometric Contractions at 2/3 or more of my maximum perceived strength. It seems that after a half hour or so that I am not really capable of putting the kind of intensity into each contraction that I know is necessary for achieving great results. So I stop at that point. Obviously, at that point I have pretty much reached the limit of my 'Nerve Force'.

So for me personally, twelve to fifteen contractions with deep breathing between contractions is about right. It's amazing to me how totally spent I can feel after an Isometric Workout and yet how totally energized I am in just a matter of 10 to 15 minutes. I have come to the conclusion that Isometrics and DVR/VRT forms of exercise where we focus on the muscle contraction itself are the most efficient ways to build and concentrate the "Life Force/Nerve Force" which I consider to be one and the same.

---John Peterson

[blackbelt]

I’m by no means an expert on isometrics at this point. In fact, I just recently started really getting into them. Personally, I think the answer is best found in John’s motto if you will, “be your own best trainer”.

As cliché as it may sound, only through trial and error (if there is actual error) can determine how many exercises a person can do in an isometric workout. Seriously, the number depends on your energy level, the amount of time you have for a workout and what you want to accomplish.

As for how long it should take to do, that largely depends on the above factors. If you’re only doing a hand-full of contractions, your workout won’t take as long as it would it you’re doing a FULL body isometric workout.

Lately, I’ve been tweaking my own isometric workout and am currently utilizing the Isometric Power Belt. I was trying to remain as “equipment free” as possible, mainly because I want to show my future brother-in-law what can be done without weights. However, I’ve since decided that the philosophy behind the method is what really counts. Moreover, I feel that I can do more real-life function-like exercises with the IPB than I can without, and in less time, since I can do both side at the same time for my preferred targets.

I’m still doing the “trial and err” part when it comes to the intensity and duration of my own contractions. It’s easy to try to break the belt, which I know I can’t do, and end up with sore triceps a few hours later. Therefore, I’m trying to find my own “sweet spot” in that respect.