ISOMETRICS WITH A MEDICINE BALL

Isometrics can be employed with a variety of exercise implements. One technique I sometimes like to use, especially if traveling, is to incorporate isometrics and/or dynamic tension when working out with a medicine ball. Squeezing inward on the sides of the med ball in various positions makes for some unique isometric contractions and squeezing on the med ball while doing full-range movements is a great way to incorporate dynamic tension into your routine. Some sample med ball exercises include the following:

DYNAMIC TENSION -

Perform standing front raises, curls, french presses, or chest presses while squeezing the sides of the med ball as hard as possible. Perform each repetition slowly and at a constant, smooth speed for real isokinetic exercise using dynamic tension. Another good exercise is to hold the ball straight out in front of you and, as you squeeze hard into the sides of the med ball keeping your arms straight and torso straight, move your arms as far as possible to each side. This will really hit your chest. If you are a beginner, perform 5 repetitions of these dynamic tension exercises; if advanced, perform 3 sets of 10 repetitions.

You can also perform dynamic tension exercises for your lower body and midsection, by squeezing the med ball between your thighs or feet as you perform exercises such as lying leg pull-ins, lying leg raises, or lying double crunches.

ISOMETRICS -

Some good isometric exercises with a medicine ball include the inner chest press with arms straight out in front of you and pressing inward as hard as possible on the sides of the med ball. You can vary the angles of these chest presses to direct the contraction to different parts of the pectoral muscles. Another great exercise is the inner thigh squeeze with the med ball between your thighs and pressing inward as hard as possible. Perform these isometric contractions for 10 seconds each, taking 4 seconds to build the tension, and 6 seconds of maximum effort.

FUNNY WRITEUP ON THE COMIC BOOK AD FOR DYNAFLEX

This is a humorous writeup on the old ads for Dynaflex that used to appear in comic books and wrestling magazines. It was a great course, however, a lot of the language in the ad was good campy fun. I sure do miss those corny old muscle-man comic book ads.

POKING FUN AT OLD MUSCLEMAN ADS IN COMIC BOOKS

MIKE MARVEL DYNAFLEX COURSE

This was my first exercise course that I ever ordered as a teenager. I ordered it out of the back of a wrestling magazine. It actually works well to give you some pepe and muscular energy, try out the exercises for yourself!

MIKE MARVEL DYNAFLEX

RESISTANCE BAND ISOMETRICS

Here is a good, brief article describing some isometric exercises that can be done with resistance bands. On these exercises, stretch the band as far as you can and hold the contraction for as long as you can, until you're muscles begin to quiver and you have to release the tension. Slowly release the resistance band back to the starting position. These "tension-flex" exercises will leave your muscles with a feeling of a lot of "pep" rather than tiring them out as traditional weight lifting exercises do. This is because the contraction involved is primarily concentric, rather than the eccentric contraction that tears down muscle fibers and causes the fatigued and heavy feeling often felt after doing traditional weight training.

RESISTANCE BAND ISOMETRICS

STATIC CONTRACTION TRAINING AND SLOW LIFTING

Two outstanding methods to challenge your muscles are Static Contraction Training (heavy strong-range isometric holds with weights) and Slow Lifting (timed reps in slow-motion). Read more about these techniques in the attached article -

STATIC CONTRACTION TRAINING AND SLOW LIFTING

RESOURCE FOR ALEXANDER ZASS WRITINGS

Go to the following link at the Sandow Plus website to read writings from the "father of modern isometrics" Alexander Zass. You can download these rare, historic writings free of charge and will find much interesting information in them :

ALEXANDER ZASS WRITINGS

SAMPLE ISOMETRICS ROUTINE

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!