DIFFERENT TYPES OF ISOMETRIC TRAINING

Here is a good short article describing different varieties of isometric training:

http://www.apec-s.com/ISOMETRIC%20TRAINING.pdf

AEROBIC ISOMETRICS

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!

MY NEW YEAR'S ROUTINE

I am using the routine described in my post here dated 10/22/10, as my 2011 kickoff routine. This is the stretch-range weighted isometric routine involving the leg press, pull-up, and machine incline press. I will periodically post, probably once a month or once every 6 weeks, to update my progress :-)

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