Hey Guys so for me its been Strap isometrics of late ( alexander zass, stone paul type) although I get in some body blade here and there, I have lessened up on the bullworker because the kick back has gotten to much for me and find straps a better fit, I am going to experiment with loop bands in the isometric fashion and for some range of motion. trying to get on my elliptical more. On diet I try just to use common sense and not fall for crazy stuff you find on the internet. I used to do DDP yoga and have a love hate relationship with it one of the downers and deal breakers was the constant diet advise on gmo's,organic and so on...I'll trust a registered dietitian first. Oh and I use old school isometrics through out the day here and there (ala how to exercise without moving and some dynaflex)

John the big 4-0 is just a number. I hit that number 8 years ago and I feel pretty good. Keep doing what you're doing and Lol, don't grow up.

Sounds like you have a good plan. I like your concepts. Nothing wrong with the bodybuilding approach. One can still be strong and healthy with this approach.

I've mostly used the diet you described. Although I am experimenting with lowering carbs a little.

Yes, 78 is the year I was born. In a few months I'll be hitting the big 4-0. Wow, this is the first time I've actually thought about that. I'm still waiting to grow up!

For my morning routine I do 10-20 circuits (15 more often than not) for my upper body, but it's not as crazy at it sounds. I have found the key to high volume daily training is to keep focus on the muscles and not fixate on numbers. Keeping the effort more internally frees you up to play around with other variables such as rep speed, ROM, tension, etc. All of which keeps the stress on the muscles (which I find can handle and adapt to just about anything) and off the joints and tendons/connective tissues.

I'm a big fan of constant tension, static holds at various points, extra focused muscular tension, and so on. It allows me to achieve what I like to call "pseudo-failure" for lack of a better word. In other words, all pump and no strain.

For the past year I've also gotten into isometrics (just started back up again) and I pretty much apply the same mindset. I like to use various apparatus (chains, bars, etc.,), but I don't push or pull all out, which causes more of an external focus and spreads the workload over various muscles. Instead, I just use the apparatus more of as a focal point to direct my contractile effort, and focus more on generating internal tension of the target muscles. More of a bodybuilder approach with heavy emphasis on the mind-muscle connection, than the traditional strength or power lifting focus.

In regards to my diet, just like my training, it will vary somewhat depending on my goals (muscle growth or fat loss--which I seem to be perpetually cycling between). But overall, I find I do best on a low-fat diet (which has become controversial these days).

I don't count calories, but tend to eat the same foods/meals everyday so it is easy to control and adjust. High protein, moderate carb, high fiber, very low fat. Believe it or not, when I want to lean out, I eat more of my carbs from sugar. When I'm more interested in building muscle, I eat more starch.

I hope I didn't ramble on too much.

Nice John! Is the 78 the year You were born. You said for the upper body circuits You do 10-20 sets or circuits? What does Your diet look like? By the way, Thanks for sharing. Very interesting.

Hello Michael

Although my routines vary depending on my goals and motivations (i.e., muscle gain, fat loss, etc.), they generally follow the same pattern.

I perform my calisthenic routines every morning as my foundation routine. I generally begin with hindu squats and abdominal work (as well as other exercises here and there), which I perform in one long high rep set, but with no rest between the exercises. Then I'll perform my upper body work in continuous circuits with no rest between exercises or circuits. Always a push-up, pull-up and some kind of upper back/posterior delt exercises (currently band pull-aparts, but in the past I've also used 30 second isometric holds). These days I like to incorporate more variety, so I'll do several series with one type of push-up, pull-up and band pull-apart, and they switch to another variation, and so on. Currently, I have 5 different variations I perform.

As far as number of circuits, it varies, but is usually between 10-20 depending on time/goals/motivation.

With the kettlebell swings, these workouts are only performed in the afternoon (never felt good in the morning), 2-3 x/wk. I've done as many as 25 sets (500 total swings--mostly just to say I did 500 swings), but 10-15 sets is really my sweet spot. I don't always perform these workouts, but when I do I prefer to keep them short ~ 20 min. or so.

John I'm a fan of KB Swings also. You mind sharing details of your workout? Exercises, reps, how many circuits, how many times a week ?

Two things that have worked for me are high volume calisthenics (especially in circuit/PHA format) and high volume kettlebell swings (multiple sets of 20 with as little rest as possible between sets). Either one will get me lean, but the two together will leave me downright ripped (assuming my diet is at least marginally appropriate).

Thanks, Michael, for sharing your experience,

Bob although that is a differant question I'll give my opinion. No matter how long the holds were my muscles got harder never bigger. I always lose weight when I do isometrics by themselves. If You combine them with movement exercise You can get the best of both worlds.

Thanks, Greg. I also try to combine isometrics and Yoga poses that build strength. Iyengar Yoga technique resembles isometrics, i.e. asanas may be performed with holding in several points and normal breathing.

A balance between isometrics and a handful of bodyweight exercises done in countdown style. It is currently working for me.

I think this question could be interesting for many people. How can we gain muscle mass, using isometric exercises?