Isometric Advice

[JaradW]

Thought I give a little advice about isometric training for those new to it. If you're like me and preformed a classical isometric routine, then you probly didn't feel any fatigue in the 7 to 12 seconds ( even though you use as much tension as posible). A solution to this problem is to preform DSR or DVR/VRT and on the last rep preform an isometric contraction. This allows you to fatigue the slow twitch muscle fibers and then really hit those fast twitch fibers, deep in the muscle tissue, with the isometric contraction. Trust me, you'll really feel fatigue deep in the muscle with this technique. Now this technique works very well for me, but other people might be different. So give it a shoot and see what happens.
Also, this technique causes alot of muscle fatigue and nerve force application, so jugde for yourself how much recovery time needed between sessions. Personally, I trained like this 3 times a week, combined with my other circut training, and that wore me out. I wasn't giving my body enough time to regenerate nerve force for stronger contractions, so I cut it back to twice a week now.

[mwm]

JaredW,


Thanks for the tip. I've been using a similar routine and have been getting great results. One thing I have been including that I think warrants a remark is that I move through a variety of ranges of motion for each muscle group (I make sure to keep each side equal). I figure that this should help with my neural synergy. It seems to, plus it's fun and mixes it up.


Thanks,


MWM

[Andy62]

Isometrics are so powerful and so effective that you have to be careful to listen to your body so as not to over do it.

[ShrinkingGuy]

I like it the other way 'round. I like to do power-flexes during conf calls, then do DVRs. So after my maximum contraction I am pumping blood over those muscles to feed the growth.

But I am always the odd spoke in the wheel.

[mts]

Isometrics put me to sleep. I just like starting off with that, but it's actually true. When I perform a full routine of CIC, I think I overtax my CNS and I tend to feel really tired and have a need to go to bed. I just shut down. As such, I've never implemented them in an effective manner. I have IPR and the belt, but I under utilize them.

[Reader]

Isometrics are so interesting for me!!
Read Johns book and a lot in web, but my inquisitiveness isn't satisfied.

Exercising with CIC's give me a energy burst. I don't get fatigue, so I often have the urge to do more.

But 1 set for 7-12 sec ought to be optimal. Right?

How many sets works for you? One angle or all three different in one workout?

I want to collect some experiences in isometric exercise work.


I would be pleased to read your answers and advises!

Best regards,
Andreas

[The Saint]

Yeah, one set as far as the IPR book goes, and I confess I have absolutely no idea what Jared's talking about. I just use the CICs from IPR and haven't got to grips with DVRs, unless of course the Tiger moves count. Like yourself, Reader, I get an energy boost after CICs, makes me wanna do a few rounds on my kick bag, but it takes so long to do the whole CIC workout that I don't have time! I wish they weren't so time consuming cuz I really like how they make you feel. I'm one for moving, I like high energy workouts, and it took me a long time to really have a go at CIC's cuz just reading them put me to sleep, but the first time I did them I thought WOW!

[Andy62]

Be more spontaneous. Don't try so hard and think so much. Just do them the way that you feel at that time and in the moment. They are the ultimate exercise in my opinion. I like the following quote by Swami Rama from his book"Exercise Without Movement":


"They are the preliminary steps to mastery of the autonomic nervous system. Most importantly, in these exercises one comes to experience the tremendous potential of the mind itself,and one makes the dramatic step inward through the layers of personality toward the Center of mind and consciousness."

[CecilS]

Some great ideas on this thread. Here are a few things I use in my isometric workouts.

One thing I do for a twist on isometrics is work with a heavy bag. I do this if I'm doing aerobic isometrics This method works best for chest and shoulders, or at least that's as creative as I've gotten. I hold my arm out as if I'm doing a pectoral fly motion, only I'm standing. Push into the heavy bag and do your isometric hold. The further you push the bag from verticle the greater the resistance.

Other isometric movements I like is to do the same movement I described with the heavy bag, but make it what I call a body isometric. You twist into an immovable object such as a tree, putting greater resistance against the pec. As you do this you will get an isometric loading on the back, obdominal, glutes, hams and calfs on the side you are twisting away from. I've found these to be useful or strenthening a groups of muscles as they might be used in conjunction to athletics. It really helps with being able to transfer power. Imagine how a dicuss thrower spins and transfers the power of the legs and hips. If the upper body mucles couldn't handle the stress the legs and hips put out the athlete is never going to throw the discuss well. Body isos can be used to replicate positions in certain sportssuch as boxing out in basketball or any other sporting movement where holding your ground or transferring power is important.

Of course you can think of these as having self defense uses too. Similar to the judo guys with their pulling against innertubes for throws.

Good training,

Cecil

[Andy62]

Cecil, some very interesting approaches there. The rap against isometrics used to be that they only developed strength at the angle at which they were applied. Ofcourse using several contractions through a range of motion eliminates this concern. I would go even futther than that,however, as on this forum we have had evidence that they can build overall body strength far removed from any specitc angle involved. Over and above that they build NERVE FORCE which also creates intuitive abilites and extends into mental and emotional strength. It is hard to describe the feelings of confidence and self assurance they give you even in new and unfamiliar situations. I recently read an article by Steve Justa where he said that he noticed his intuitve abilities increasing as a result of the aerobic isometrcs that he practices.

[firefox]

Can someone explain to me how aerobic isometrics are performed? Thanks

[JoeJustice]

http://www.transformetrics.com/forum/showthread.php?t=49

-Joe