Greg

Yes, I have performed a dynamic movement following an isometric exercise, which is the "isometric superset" that Bud Jeffries wrote about and that Michael mentioned above. I've mostly done it for biceps and triceps. It was good. You get a deep burn and a pretty decent pump. I also find that my arms tend to look fuller the following day. Of course, I find that is often the case whenever I do something different in my training.

I generally perform my isometrics as a separate workout. However, in my morning calisthenic routine, I often like to include an isometric exercise as part of a circuit for my upper body. I'll do a push-up variation, followed by a pull-up variation, followed by a 30 second isometric hold movement for the posterior delts/upper back. For whatever reason, this results in an incredible pump for the entire upper body (more so than if I picked a dynamic movement for the delts/upper back). I just feels great.

I guess in the end, I haven't found a bad way to train with isometrics. They may not do everything you want them to, but it's all good.

Thanks John. Greg that's a good question. The only thing I would say is it's a nice finisher. What I noticed by doing it before is I sweat like heck. One thing we all know for sure is there are alot of ways to do isometrics.

" What I mean by that is that if I replace a dynamic movement with an isometric version I will experience either no change or (more often than not) some loss in size. However, if I include isometrics as an addition to the dynamic movements, I seem to gain muscle. In other words, when I include isometrics, they seem to make the dynamic movements more effective at stimulating growth. I suspect this is due to isometric's effect on muscle fiber recruitment. "

John and Michael - I've found this to be my experience. Now, here is a question. Most times I've done isometrics at the end of a set of self resistance, but are there differences you've noticed from doing a movement set after isometrics?

Michael

Yes, I have read Bud Jefferies's article on "Isometric Supersets," as you described, and have experimented with them as well. Also a cool approach.

Some people get frustrated and/or develop paralysis by analysis with all the different training approaches, but I think it is a good thing. No matter how well something works, it will not work forever as the body will always adapt.

I have read Aaron's and Fred's posts in the past, as well. In fact, they were an inspiration to me (as have been yours, Greg's, Solytrain's and MikeNY's).

By they way MikeNY (if your reading this), I finally managed to snag myself a Snyder exerciser. I like to use several different implements for my isometrics, but like you, these type of devices are my favorite).

I can definitely see your point on isometrics alone and with movement. Although guys like Aaron have talked about gains in size. But he did sets. Fred Hutch use to talk about doing an Isometric than a movement exercise right after. I believe Bud Jefferies has a page somewhere. When I find it later on illI post it.

Gregg/Michael

Thank you for your posts. Although I have my base/foundation workout routine, I like to experiment with different things, and enjoy learning about others' experiences as well.

I myself have been incorporating isometrics on and off for the past couple of years, but I'm a high volume calisthenics guy through and through. For me, isometrics are a supplement to my training. Lately I have gotten in to them again and they comprise most of my supplemental training (in place of light weight training and kettlebells--although I still do some light curls, extensions, lateral raises and band pull-aparts).

I mostly prefer 30 second holds, which I will do in 3 different positions resting only as long as it takes to move into the next position. Lately though, I have been mixing in longer holds (up to a minute) as well as days where I'll break it up in a series of shorter (~10 seconds) holds with a second or two in between. I also like to do some 1-2 second long pulses (sometimes as a primer before a longer hold or as a finisher at the end of a hold).

As far as results, I have yet to find overcoming isometrics to have a significant direct effect on muscle growth, but have noticed an indirect effect. What I mean by that is that if I replace a dynamic movement with an isometric version I will experience either no change or (more often than not) some loss in size. However, if I include isometrics as an addition to the dynamic movements, I seem to gain muscle. In other words, when I include isometrics, they seem to make the dynamic movements more effective at stimulating growth. I suspect this is due to isometric's effect on muscle fiber recruitment.

Lately, however, I have been doing more yielding isometrics/static holds using my body weight for resistance and I do seem to be getting some direct muscle growth from doing so.

In regards to Solytrain, while I'm no expert, I have accumulated many of his posts in a word document, which often go back and review/study. I have seen pictures of him when he was younger, and I agree he looks great, like a carbon copy of Alexander Zass himself.

Sorry for the long posts. I just started typing and didn't mean for it to be so long.

By the way, anyone in the know I have a question or two for You about Solytrain's style of isometrics. Did he do more then one position for each execise? How often did he train? Did he break it up into body parts? What kind of isometrics did he use? What I mean by this, is did he use a strap, limb v.s. limb, ect.....?

Thanks Greg. I have made some mistakes with isometrics. The first time I did isometrics with a strap was definetly an experience I learned from. I was all gung ho and just went all out on every position. Boy did I feel good while I was doing them. Went upstairs drank some water. I decided to relax on the couch. Next thing I know I woke up on the couch 2 hours later. Felt like I was in another world, definetly burned myself out. This lasted a couple of days. So for anyone new to isometrics, start slow, Lol.

I did try yielding isometrics with cables last fall. It didn't work out to good. At first it felt good but then my right shoulder started bothering me. But again it was my own fault. My mistake was trying to use longer holds with to much tension. You have to work Yourself into harder tension. You can just try to go all out. One thing I felt while doing these after the second week was the need to do movement exercise. After I stopped them I did self resistance and my shoulder was fine.

About the size part with isometrics, there are better people to ask about this. One guy that's on here that has had experience with this is Aaron(Prowler). I always had challenges putting on size so I always thought this was a lost cause for me with isometrics. I was always looking to look leaner and have harder muscles.

Good post Michael. That's a heck yeah post. Makes me want to get out and do more isometrics.

I'm no expert on isometrics. I have experimented with differant stuff. I do intend to experinent with some other kinds of holds. Aaron is pretty well diversed in isometrics. Silverlooks that use to post on the old board has had great success with isometrics. From what I remember he started out with Solytrain's 5-6-7 holds. Then he used Drew Baye's method of one position with 30-30-30 holds. Example in a bicep curl mid range, now this will be just an estimate on percentages. First 30 second hold 50%, second even harder( I think) 75%, then 100%.

As I mentioned on another thread, I agree what he said about shorter holds and strength. I also thought it was cool what they showed about Dennis Rogers. I might of seen that show with Dennis. I do believe but can't conferm, that you need more TUT with isometrics.

I've always prefered an isometric belt for isometrics. I felt this saved alot of time and if I wanted to I could get a stronger contraction. Here are some of the things I have done with isometrics:

I've done short holds of 6-10 seconds. Just so You know I don't count seconds, I count breaths. I estimated my inhale and exhale takes about 10 seconds. So that would be alot less breaths than seconds depending on the hold. This helps me to concentrate on the muscle being worked.

I have done what Steve Justas calls aerobic isometrics. These are longer holds at 50% intensity. These really helped with endurance and I seemed to lose bodyfat without a change in diet. Something I have done with an isometric strap and Power Flexes is what I started calling pulses. Maybe someone calls them by a differant name but I called them that because they were short pulses. I never noticed what they did to my body composition. Because I used them to heal injuries and they worked great everytime. I would do 10-20 pulses. Never did sets with isometrics but will be trying them this fall. So we can keep each other informed on our results.

If I remember correctly, Solytrain is the grandson of the Mighty Atom and had quite a powerful physique when he was young. I think anything he writes about would be good information. I'll have to see if I can dig out a picture of Soly. Michael has experimented with Isometric Pulse training in the past and has had good results with it. Me personally, I tend to get wiry strong from isometrics. I do some, but at the tail end of self-resistance. I still heartily recommend John Peterson's isometric belt for isometric contractions. When you can get two limbs pulling at the same time, you get a stronger contraction. On the other hand I go too hard on isometrics if that is the primary training and I tend to overload the adrenal system after time.

Gregg

You are correct. The guy in the video is a weight lifter who happens to include isometrics in his training. I did not mean to give the impression otherwise. Sorry about that. I just thought the video was interesting.

I particularly liked the section on Dennis Rogers. It is claimed that isometric training can increase one's ability to recruit a greater percentage of available muscle fibers, so I thought it was kind of cool to see actual proof of this.

On a related note, the presenter mentioned that 6 seconds was ideal to get the strength benefits, but of course is insufficient TUT to illicit muscle growth. Others have recommended a longer duration hold (20-60+ seconds)--ideally as a yielding isometric/static hold--to stimulate hypertrophy, understandably with less gains in strength.

However, when reading through various posts by Solytrain on the Transformetrics forum, he talked about what is essentially a hybrid approach. Apparently, it was the technique that the Mighty Atom taught him for bending metal bars, which consisted of pushing for 6-9 seconds, resting for a second or two, push again for 6-9 seconds, rest, and repeat again and again for however long. According to Solytrain, this not only increased his strength (for bending bars), but he also noticed that it was effective for building muscle.

I have been experimenting some with this myself, but am curious to know if anyone else has had experience with this method?

O.K. - everyone has likes and dislikes. That doesn't mean something is good or bad. The guy has a good physique with the muscle bellies long in the right places; something like the genetics John Cena has. He is also more than likely on gear. Water retention and acne tend to lead me to believe so.

As far as the content, he has a good grasp of isometric methods and I am sure he trains with them, as well as with weight training. He doesn't really have the physique of someone who trains solely on isometrics. Although I could always be wrong. He definitely has a mesomorphic frame and is probably very strong.

The presentation could have been shorter with more demonstration than talking, but once again, that is my preference. So that is my take! Not much to offer. What he said made sense to me.