Here is a sample weighted isometrics routine that I have used that is inspired by HIT (High Intensity Training) and the concept of using fascial stretching to facilitate muscle growth, particularly in satellite cells. It is brief and covers a large portion of the body's musculature, but it is tough! I came up with this routine as the free gym at my workplace only has weight machines and a chinning bar, but no free weights (primarily because users are unsupervised). Here is the program schematic:
EXERCISE 1 - LEG PRESS
EXERCISE 2- INCLINE MACHINE BENCH PRESS
EXERCISE 3 - OVERHAND STATIC PULLUP
Details - You perform a leg press and hold the stretch-range position (where the weight stack is only an inch from touching the platform) in an isometric hold; Likewise, for the incline press, you perform a full bench press then lower until the weight stack is only about an inch from touching; For the pullup, you grasp the bar with an overhand grip and pull yourself up only an inch and hold that position. For each exercise, you select a load that allows you to hold the isometric contraction for at least 60 seconds to start. You hold each static contraction to the point of failure when you either must touch the weight stack back on the platform or, in the case of the pullup, your grip starts to fail and you have to let go of the bar. For each exercise, gradually work up to the point where you can hold the isometric contraction for 5 minutes, then add weight to lower the hold time back down to near the 1-minute range. For the pullup, you can add weight with a weight vest. Rest only 60 seconds between exercises. No need for a warm-up or cool-down, stretching is built into the exercises themselves. Depending on the hold times you are working with, total workout time will range from 5 minutes to 17 minutes. Start out performing 3 times a week, then, if your progress in hold times and/or weight used falters, cut back to 2 times a week, then 1 time a week, or even less frequently, depending upon your individual recovery ability. There you have it, it is a great workout for strength, muscular endurance, flexibility, and mental toughness, with minimal time and equipment necessary. Enjoy!
