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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Health, Fitness, Non-Apparatus Exercise, Unarmed Self-Defense, Firearms Self Defense
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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.