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. "