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CLASSIC ISOMETRICS BOOK

Sat, 12 Nov 2011 21:29:12 +0100

One of the most popular books promoting traditional isometrics in the early 1960s was a book written by Henry Wittenburg. The book uses a variety of isometric exercise using a doorway, rope, or muscle pitted against muscle, combined with more traditional calisthenics (isotonic) exercises to provide strength and full-body fitness. The book is available free at the Sandow Plus website and is still a great read after all of these years - http://www.sandowplus.co.uk/Competition/Wittenberg/Wittenberg%20Isometrics.pdf

EXTENSIVE ARTICLE ON EXTREME ISOMETRICS

Sun, 09 Oct 2011 20:02:26 +0100

Extreme isometrics essentially involves a long-duration isometric hold in the stretch-range position of a given exercise. The following article goes into more extensive detail about this protocol and concept - http://evolutionaryathletics.com/tag/extreme-isometrics/

ARTICLE ON EXTREME ISOMETRICS

Sun, 09 Oct 2011 19:42:36 +0100

Here is a brief article that explains the concept of using Extreme Isometrics with bodyweight exercises to improve muscular endurance and core stability - http://www.livestrong.com/article/411660-what-is-an-extreme-iso-exercise/

AEROBIC ISOMETRICS

Wed, 01 Jun 2011 01:38:28 +0100

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!

CLASSIC VIDEO TRIBUTE OF THE GREAT ALEXANDER ZASS

Thu, 12 May 2011 18:41:53 +0100

Here is a classic video of Alexander Zass, the "father of modern isometrics", showing him breaking chains with his chest!

http://www.youtube.com/watch?v=FTLOrHlPZic

CLASSIC ALEXANDER ZASS BOOK

Thu, 12 May 2011 18:37:03 +0100

Sandow Plus is a great website dedicated to the old-time strongmen. One of the best features of the site is the free downloads of scanned copies of classic books from the late 19th century through the 1970s. It's free to read these classic works. Here is a classic dealing with traditional isometrics - Samson's System And Methods by Alexander Zass.

http://www.sandowplus.co.uk/Competition/Zass/Methods/Samson's%20System/Samson's%20System/album/index.html

ALEXANDER ZASS

Thu, 12 May 2011 18:33:00 +0100

Let's begin our further exploration of isometric exercise with a look at "The Father Of Modern Isometrics", the great Polish/Russian strongman Alexander Zass. Here is a brief biography of Zass :

http://en.wikipedia.org/wiki/Alexander_Zass

DEFINITION OF ISOMETRICS FOR OUR PURPOSES

Sat, 12 Nov 2011 21:30:08 +0100

Before we dive into this topic, now is a good time to define what I mean by the term "isometric", in relation to exercise. I am taking a broad definition of isometrics to include the following types of exercises:

TRADITIONAL ISOMETRICS - This includes exercises in which you push or pull against an immovable object, or pit muscle against muscle with no movement involved. These types of isometrics are sometimes also referred to as overcoming isometrics.

THRESHOLD ISOMETRICS - This is basically traditional isometrics performed in a method that allows force to actually be measured as the exerciser attempts to break through one "threshold" after another. Examples would include : Attempting a barbell curl with a weight sufficiently heavy enough that only a partial curl can be performed. The partial curl would be performed with maximum effort for 10 to 15 seconds at each session until a complete curl could be performed, at which point weight would be added and the process repeated; Using a bullworker device that allows the exerciser to measure how far he or she pushes or pulls the handles. With continued training, the exerciser will be able to compress or pull the device further, thus breaking through measurable "thresholds".

STATIC CONTRACTION - This involves holding a weight statically (or without movement) for a pre-determined period of time, attempting to prevent the weight from moving. This can be performed with free weights, weight machines, bodyweight exercises, or even with resistance bands (with the band held in a maximal stretched position). When static contraction exercises are performed with the muscle in the contracted position, this is referred to as Max Contraction training. Static contraction training in general is also referred to as yielding isometrics. Static contraction exercises can be performed either in the strongest-range of motion or in the stretch-range of an exercise movement.

MIXED TRAINING - This involves traditional exercise repetitions in which a slight isometric pause (usually 5 seconds) is incorporated within each repetition. An example would be performing resistance band curls in which, at the top of the curl when the band is stretched, the peak contraction position is held for a count of 5, before lowering the band and proceeding to the next repetition. This type of training is called power-pause. A variation of this involves a series of isometric pauses at different points during the range of motion. An example would be performing a chin-up, then on the way down, stopping and holding various positions for 5 to 10 seconds. This is referred to as isometric stops.

We will explore all of these concepts in greater detail in future posts.

INTRODUCTION

Sat, 29 Jan 2011 20:16:57 +0100

Welcome to my isometric exercise blog. I will be posting articles, sample workouts, and discussions of everything to do with isometric exercise here. Stay tuned!