I use Isometric Weightlifting Exercises and applied super slow, 10 seconds negitive and 5 seconds positive. Some of my friend's use Isometric/VRT weightlifting exercises also, one uses 10/10, one uses 10 positive and 5 negitive; I don't like the 30/30/30 protocol. I suspect using super slow and reps 8 to 12 does the job, just Isometric/VRT does the job.
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Health, Fitness, Non-Apparatus Exercise, Unarmed Self-Defense, Firearms Self Defense
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My first experience with moving Isometrics was Boxer's using it in the 1950's, Boxer's being trained by a uncle. Then later discovered the Dynaflex Course from Mike Marvel, a book with cartoons on how to use the exercises.
Bob50 yeah dumbbells works, and I've read early strong men used light dumbbells and muscular resistance, I suspect resistance is resistance to the body. The only thing that counts is results and good health.