Aaron wrote this on the old board:
" The owner of the site Greg wrote a great blog about the benefits of Isometrics. I got to say I've noticed benefits all around. Increase in flexibility, strength for everyday tasks. My left shoulder will never be hundred percent. But with my right shoulder I easily cleaned a 60 pound kettlebell and pressed it 5 times. I was careful but I easily could have pressed it ten times. Which means I could press a 70 pound also. I'm not writing this to brag, but I've not really lifted anything properly in a few years. I have no intention of lifting now it was just a curious strength test. With Isometrics i firmly start believe you can build great strength. Despite what people say I believe Isometrics still have some carryover to dynamic movements. Of course doing Isometrics and deadlifting would increase the deadlift than just Isometrics, but still I believe there is some carryover. Even if you aren't doing the irrelevant dynamic movements. Like Iso expert Steve Justa noted that Isometrics increased is hay bailing strength by 40 percent while weights didn't really increase it. Maybe the full body tendon strengthening from Iso relates better to world movements than the very specific movement patterns of powerlifting? Hopefully sports science will learn more as time passes. Knowledge is not enough we must apply. People say you can do Isometrics daily. Maybe you can if you are careful. But Isometrics are deceiving. Isometrics slowly fatigue the central nervous system something that doesn't tell but it catches up on you slowly. What's great about this site is freedom of expression Greg doesn't try to pigeon hole people to a doctrine. We only learn what's right for us by experimentation, but personally I'm coming to the conclusion that working the same muscle group daily with Isometrics might be too much. Protocols 1) The standard 7 - 12 contraction 2-3 contractions (85-95 percent contraction) This is the classic protocol for Isometrics. Builds great tendon strength and makes the muscle hard. General strengthening. Plus the ability to contract muscle powerfully usually builds punching and striking power. 2) The Solytrain 5,6,7 Protocol This protocol come from an old school Iso man who was into bending and Iso feats. This is a standard conditioning program. 5 seconds at 50 percent, 6 seconds at 70 percent, then 7 seconds all out. I find the warm up contractions really help you to go all out on the final contraction. You literally have a breath then go into the next contraction which creates bit of a pump. Also great for tendon strength, Martial arts striking power and overall strength. 3) The Steve Justa system 30- 50 percent for 1- 3 mins This creates a great pump. Fatigues a lot more motor units and is more challenging going than one thinks. Also the long duration of contraction gives a strong metabolic effect good for fat burning. It builds enduring strength. But you may find the ability to hold a contraction for a minute at 50 percent will increase the capacity for you to go all out with a 7 second contraction. Thus the relationship with endurance and strength. Be your own man. Experiment play around. The great thing about Isos is you can do so many different kinds with varied equipment. Belts, limb to limb, posts. Cars, walls, door frame, towels. The only limit is your imagination. You may invent your own protocols. "
Thanks very interesting stuff.
Yes I did everyone of those isometric exercises, 25 reps a set for 6 - 10 seconds. And I did a lot more. the doctor didn't think that I had much chance of recovering due to the extent of the damage. The injury was caused by an accident at work. I was determined to prove the doctor wrong. the therapists enjoyed working with me because I was trying so hard to recover. So many people that go to rehab just don't want to put in any effort, they just don't want to be there, they don't want to put up with the pain needed to properly rehab their injury.
I got the book title and author wrong: treat your own knees - Jim Johnson.
Gary, the isometrics the therapist had you doing, was it for Your shoulder? If so, are the ones in the PDF what You did? If not was there more than one point in the range of motion that was worked? Also in the," Heal Your Knees" book was there more than one isometric? Where can that book be found?
I have no doubt about isometrics for therapy. I did isometric belt squat pulses for 50 reps everyday when I sprained both MCLs. Also have done something similar for shoulders doing military presses wit an isometric belt.
https://patienteducation.osumc.edu/Documents/isometric-shoulder.pdf
Do the exercises _______ times a day. Repeat each exercise ______ times. Hold each position for ______ seconds.
All of the following exercises are to be done from a standing position:
"Option 1 : Make a fist with your ___________ hand. Press your fist forward into the palm of your other hand. Resist the motion with the palm of the other hand. "Hold, then relax and repeat."
Here's another thought on isometric protocols:
Isometrics are used in rehab clinics everywhere and generally you perform the isometric / rehab exercise many times. After my surgery the therapist had me repeating isometric exercises often 25 reps.
In the book "heal your knees" by a therapist named Kennedy he has you building up to 50 reps done 3 times a week. I believe there's a lot that can be done with isometrics beyond what was done and studied in the early days.
Thanks for the repost again. Yeah these are some of the main methods of doing Iso's. Isos in my opinion give good benefits are woth including in ones program in any way that fits you!!
But they're really worth sharing so that's why I reposted them. My personal opinion, isometrics can be done many ways. Also they can be done everyday, every other day, ect.....
Thanks for the this repost. Ill add these routines come from others not my invention but i did experiment with them. I did try Isometrics exclusively for a good six month period. I still do Isos once or twice a week but not to the extent i once did!!