Aerobic Isometric Pull-Ups for Power

[JaceRider]

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[Nathan]

Hey John,

Great Video my friend! I will be trying this very soon.

--Nathan--

Also thank you Cyle for posting this here.

[jaymo]

I've been doing these "aerobic isometrics" with the pullups after watching this video with great success- I am at 3 minutes and 15 seconds duration now. (Very taxing- once every two weeks).

I gradually raise myself up and down (I'm on a stool), using VRT to maximize the tension, and periodically change hand postitions on the overhead bar to close, far, medium, etc...

I do the same thing, on alternate weeks, with military style presses, UPwards, into the restraints of a power rack. Same 3 minutes, 15 seconds.

I really like these aerobic isometrics, or, I mean I like the RESULTS!!

Jaymo

[gruntbrain]

Since aerobic isometric Leg presses & squats engage a lot of muscles, consider a hefty dose of both. For those who don't have access to a Power Rack, a wide, adjustable belt will facilitate the multiple positions. Add padding to avoid unnecessary pain

[jaymo]

Since aerobic isometric Leg presses & squats engage a lot of muscles, consider a hefty dose of both. For those who don't have access to a Power Rack, a wide, adjustable belt will facilitate the multiple positions. Add padding to avoid unnecessary pain

Just a word of caution here: I tried doing heavy aerobic isometrics in my power rack, using a leg press movement, and pulling upwards on a bar against pins in the rack...

All well and good, but I experimented with wide foot placement, and really hurt my hip! Kind of like a bad-old-days weight lifting injury! Yuk.

I am going to stick to normal "planes of movement" from now on!

Oh, I also do "isometric aerobic dips", holding for upwards of 3 minutes in varying positions, standing on a stool. Taxing, in a good way! (Not like in the 1040)

[gruntbrain]

Whether it's pullups, pushups,dips,squats, leg presses, ...., one must use caution when going WIDE( for both isometrics & isotonics)

[jaymo]

Understood! But, for pullups and chinups- these are just great!

Dips, also- but, I have learned to limit them to 1 minute or so, INTENSELY|.

I had gone as high as 5 minutes... (my obsessive/compulsive nature, I guess).

BETTER results with the 1 minute- AT HIGHER INTENSITY! (80% or thereabouts)

Also do this with bench presses, in the power rack!

Very interesting....
J