Sunday, January 16, 2011


A unique way to tweak the use of traditional isometrics is through something called "aerobic isometrics". I first saw this term coined in Steve Justa's book "Rock Iron Steel". What aerobic isometrics involve is holding the isometric contraction for a period of between 1 to 5 minutes (usually 2 to 3 minutes) at approximately 30% of your maximum effort. This is most commonly done with traditional isometrics involving pushing or pulling against an immovable object, although it can also be performed by holding a free weight, resistance band, bodyweight exercise, or machine exercise at a stationary point for the duration of time. Justa gives an example of this from the legendary martial artist/philosopher Bruce Lee, in which Lee held an 80 pound weight in each arm at arms length in front of him for a period of 2 minutes! (Lee only weighed 150 lbs. at the time of this feat). Give these a try, the lactic acid burn will sneak up on you and really give you a jolt!

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