Isometric Contractions

[greedy]

When performing Classic Isometric Contractions should each contraction be held at maximum contraction?

Regards

Greedy

[blackbelt]

The answer depends on which protocol you wish to follow.

But, intensity should be opposite of hold time. By that I mean if you contract hard, you should hold it for less time. By contrast, if you perform at less than maximum effort, you can hold for longer time(s).

[Viking Dan]

OTOH, can anyone say for certain they were contracting a musle 50% as hard as they could?

[Hopeful]

I agree with the question Vaking Dan brought up and I would like to say doing max contractions have been fine for me. For a max one day or a preceived max one day is always different each and every day. So I would recommend just doing a max even if it is an aerobic isometric. But that is just my two cents.


Mike

[John Peterson]

Hello Greedy,

Our friend Black Belt has given you some excellent advice. Generally speaking, according to the work conducted by physiologists at the Max Planck Institute in Dortmund,Germany ( during a span of a decade and a half), it was not necessary to perform contractions at Maximum intensity. Instead it was determined that 6 seconds at 2/3 of maximum was enough to yield maximum response.

In recent years Strongman Steve Justa ( a man that I admire greatly) and have referred to in IPR has performed every imaginable combination of intensity and duration and has determined that each variation of intensity and duration has it's own unique benefits which I believe to be totally correct. In fact, it has been my experience that Aerobic Iso's that are performed at approximately 35% to 45% for anywhere from one to three minutes are absolutely great for all around strength and development.

---John Peterson

[blackbelt]

OTOH, can anyone say for certain they were contracting a musle 50% as hard as they could?

Actually, I believe the phrase used is “perceived maximum”.

[kelbiz]

What is maximum and what is 2/3 of that? Typically, if your arms are shaking (or whatever else you are tensing) you are trying a little too hard. As with all other type of exercise, you have to acquire a 'feel' for the movement, or in the case of isometrics, the position. Once you hit that sweet spot you will know it!

As some other posts have stated on this forum, it's more than just mindless repition. Building Nerve Force is not something that happens overnight.

Jack

[Viking Dan]

Yeah. Its pretty subjective, IMHO. At least when you go all out, you're pretty sure you're doing something over 50%.

[gruntbrain]

Here's one objective measure: hold a static contraction pullups; the clock will function as objective feedback