{"id":830,"date":"2016-05-01T14:35:57","date_gmt":"2016-05-01T02:35:57","guid":{"rendered":"http:\/\/www.freefitnessguru.com\/blog\/?p=830"},"modified":"2016-05-01T17:37:11","modified_gmt":"2016-05-01T05:37:11","slug":"isometrics-revisited","status":"publish","type":"post","link":"http:\/\/www.freefitnessguru.com\/blog\/bodybuilding-2\/isometrics-revisited.php","title":{"rendered":"Isometrics Revisited"},"content":{"rendered":"
Tweet<\/a><\/div>\n

Isometrics should not be revisited – Its should be done everyday.<\/strong><\/p>\n

Way back at the age of 16 I was actually anorexic at six stone & close to my current height of 5ft 11in. I had a bad drug & booze problem so when I cleaned my act up I took up bodybuilding.<\/p>\n

My first ever course was – You guessed it “Charles Atlas” Dynamic tension isometrics. I followed that up with the Dan Lurie course & barbells but kept up with the isometrics.<\/p>\n

Well it’s not hard to double in body weight when you are that skinny & that is exactly what I did from six to twelve stone in six months.<\/p>\n

Those were tough times for me but by the time I was 19 my head was straight & I was on the right path in life.<\/p>\n

However at some point I ditched the Isometrics. Bummer. <\/p>\n

It’s a bummer because Isometrics are just as important as Isotonics and back in the sixties they were probably considered more important.<\/p>\n

You see the initial research revealed a 5% weekly gain in strength from isometric exercise. That’s compounding so just google up a compounding interest calculator & you can see what it will do for you.<\/p>\n

Say for me one arm pressing my 70lb kettlebell – I should be able to press 114lb after a ten week cycle.<\/p>\n

Heres a good calculator http:\/\/www.moneychimp.com\/calculator\/compound_interest_calculator.htm<\/p>\n

Now that’s respectable but if I do another ten week cycle & get the same progress it calculates to 185lbs and that is phenomenal.<\/p>\n

A 5% compounding weekly gain is the absolute max you could wish for but even 2% per week non compounding is a decent gain over 10 weeks. I’m sure that if you have never trained isometrics or have not done so seriously in a long time, and you put super effort into it, you will get the top results on your first cycle.<\/p>\n

Isometrics are best done daily – every day of the week. Keep them within the hormonal window 40 – 90 minutes.<\/p>\n

Now you wont continue to get a 5% increase for eternity. You can expect that for 6-10 weeks only.<\/p>\n

You need to use periodization with your isometrics. Should you just do isometrics on a 2 months on 2 months off cycle? Or can you cycle static & dynamic isometrics?<\/p>\n

The static isometric cycle would be low duration high intensity – dynamic long duration lower intensity, I am referring to the actual isometric contractions.<\/p>\n

The static isometric cycle would coincide with a strength or power focussed isotonic cycle.<\/p>\n

In this way you should be able to do isometric training every day of the year. Isometrics also compliments & accelerates flexibility – just study the Thomas Kurz material for full programs.<\/p>\n

Your dynamic isometrics can include Harry Wang’s Dynamic Strength style training & Sanchin, even bodybuilding posing routines. You would do this stuff while cutting and doing more muscular endurance type isotonics.<\/p>\n

So it seems to be a two month cycle can be introduced give or take.<\/p>\n

During those dynamic periods cardiovascular and muscular endurance can be enhanced and fat can be burned off. During the static phase massive strength gains can be made.<\/p>\n

I’m going to give it a serious shot.<\/p>\n","protected":false},"excerpt":{"rendered":"

Tweet Isometrics should not be revisited – Its should be done everyday. Way back at the age of 16 I was actually anorexic at six stone & close to my current height of 5ft 11in. I had a bad drug & booze problem so when I cleaned my act up I took up bodybuilding. My […]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1],"tags":[616,617],"class_list":["post-830","post","type-post","status-publish","format-standard","hentry","category-bodybuilding-2","tag-isometric-exercise","tag-periodization"],"_links":{"self":[{"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/posts\/830","targetHints":{"allow":["GET"]}}],"collection":[{"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/comments?post=830"}],"version-history":[{"count":6,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/posts\/830\/revisions"}],"predecessor-version":[{"id":836,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/posts\/830\/revisions\/836"}],"wp:attachment":[{"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/media?parent=830"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/categories?post=830"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/www.freefitnessguru.com\/blog\/wp-json\/wp\/v2\/tags?post=830"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}