To test effects of isometric multipoint exercises, I performed the same dynamic exercises in the isometric manner, using tension holding for 4-5 sec in 5-7 positions/points for each full ROM. Factually, I did not find something new. In general, my personal experience confirmed some previous conclusions which we know. I did not see the increase of muscle mass and the significant decrease of my bodyweight if I did not follow a restriction diet. I felt the increase of my body strength, higher tolerance to heavy static loading, and the increase of capability to voluntary tense my muscles. The last result, I consider as most important for me. When I switched back to dynamic performance the same exercises, I found that I could keep much higher levels of voluntary tension during movements. It highly increased the efficiency of my dynamic tension exercises. I think that periodical cycling of isometric and dynamic performance may help to go through the plateaus in self-resistance exercises. It was my big problem. I also found two negative effects, which are probably related to my age and/or my specific performance. First, I felt the decrease of my tolerance to dynamic loading, and second, I saw the trend to elevation of my baseline blood pressure.
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Michael,
I performed 5-7 point-holding to increase the time under tension up to 30-40 sec. During transition from point to point, I partially decreased the tension level. At least for me, it was impossible to keep continuously max muscle tension for this long period of time. To increase the effect, I did 4 or 6 sets for each muscle group of interest. So, the total number of tensions was 30-40 for each muscle group for the session. I kept my breath normal, but probably this hard training daily was excessive for my age, therefore, I got the little elevation of my blood pressure. As I've written above, now I am back to dynamic performance as more natural training for me, but I will periodically cycle isometrics and dynamic tension. I believe that it is a good method to overcome a plateau in dynamic self-resistance training.
Holding Your breath and pressurized breathing can raise the blood pressure. Some can do the pressurized breathing without a problem but most really don't understand how to do it. For me it's not worth it.
Bob, question for You. Why so many positions? I commend You for thinking out of the box but most only do 1-3 positions. When I first started doing isometrics what I did was one part of the range of motion a day. So I would hit 3 parts of the range of motion twice over the week. Example with a bicep curl. I would hit the bottom range of motion Monday, mid-range Tuesday and top Wednsday. Then Thursday thru Saturday the same with Sunday off.
From what I heard from some others longer holds work better for muscle mass. I can't say that for myself because I actually lose weight, fat or whatever You want to call it. But I always had a hard time gaining size without fat. I definetly looked more muscular but that was probably the fat lose.
Don't take this the wrong way but more isn't always better, speaking from someone who at times has done to much. The 4-5 second holds would give You more strength than anything.
I agree breath normally I have only maybe one or two holds where I take a deep breath and exhale for the the 7 count instead of breathing in and out
Decrease to your tolerance to dynamic loading ( I'm assuming in simple terms, this is self resistance and reps) is normal. You get good at what you practice, bottom line. Just like the guys who say that after a month of doing Visualized resistance they can do 20 more push ups than before they started. And this is without doing them for months, complete lie.
The blood pressure thing, alot of people make mistakes with Isometrics. They listen to all these gurus and do pressurized breathing and other breathing techniques. Just breath normal. Another thing is to much tension especially without breathing normal. My blood pressure actually goes down with isos because I breath normal.