It’s seems like long duration overcoming iso would work for isolation exercise u recommend for any other body parts
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I haven’t followed CT much over the last few years, BUT I remember a long time ago… probably like 10-15 years ago, CT made a video/wrote about experimenting with some isometric work, where he’d move a weight just a few inches, and hold it against resistance for, say, 30 seconds. I remember specifically seeing this on a bicep curl. I also remember CT saying shortly afterward that this training proved quite ineffective, and he abandoned it quickly.
I’m wondering if this post is about that, like this dude just stumbled across that video and it caught his interest. That would be amazing.
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Did you see the original post?
Its stuff like this that @Chris_Colucci should keep in his moderator resume. I wouldn’t even know where to start in trying to ‘correct’ the title lol
It would be really funny if OP was talking about the same video/article you are though. Random chances
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Thanks for the info …sorry about the original post …very new to this
I’m doing this as tendon rehabilitation but I don’t think there’s much in the way of hypertrophy to gain from it.
Long duration overcoming OR yielding isometrics work for hypertrophy but only on two conditions:
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Like CT said, they should be considered as fertilizer for growth, not the main soil which is muscle damage. Having said that, not everyone can recover from doing a lot of muscle damage work, especially people with high stress levels, a high amount of slow twitch fibers or elderly people. Using mainly hypertrophy strategies like long overcoming or yielding isometrics to stimulate growth via muscle fatigue and lactate/growth factor accumulation will work better for them. These strategies are considered fertilizer, whereas muscle damage is soil.
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These methods are not for everyone. There is a motivation factor attached to them. By that I mean that some people literally cannot motivate themselves to do this because it is so boring for them. Generally speaking, long isometrics work better with people who have the patience for it and want to chase that burning sensation. So the type 2B’s and 3’s can benefit from this, maybe 2A. Type 1A and 1B wont do it.
You can train pretty much any body part with overcoming isometrics but if you want to do long duration stick to isolation movements. Short durations are better for compound movements.
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That is functional isometrics. I actually use it quite often with athletes. However, it is used for only brief sets (6-9 seconds), nowhere near 30 seconds.
They will be included in an article that should come up next week.
I’ve always been a big believer in isometrics and stato-dynamic methods. I’ve probably experienced every way an isometric can be done. The thing is that they can be quite effective for very specific purposes and will be useless for others, so you need to select the right application for what you are trying to accomplish.
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Would there be a downside to just using very heavy dumbbells?
It’s not exactly the same thing, but it is still effective. They are long-duration yielding isometrics. I use them too.
Found my own solution. The pre-loaded barbells. I used a 30 lb bar, wide grip against the plates. pushed out
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My take on this: Heavy (slow) negative only reps beats the crap out of isometrics in terms of muscle building (as does almost any type of reps). Isometrics have a place in extended sets or rehabilitation - or as a variation against adaptation. Merit in its own way so to speak - but secondary or tertiary in terms of priorities. Just my opinion. Long duration? Another way of expressing Time Under Tension (TUT)?
Edit: I just realized I responded after CT said isometrics were fine. Great! Now I am a savage…
I did not say that isometrics were the best.
It goes along with what I wrote in one article. Something doesn’t have to be “the best” to have value.
“The best” normally involves utilizing several approaches to get the biggest effect possible. The way I train clients (OCTS system) has a similar emphasis on eccentric, concentric and isometric action (and plyometric actions for athletes).
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Well I am sore some three days later.
Did 5 sets of 5 reps every 30 seconds on drop and catch lateral raise.
Followed with overcoming isometric lateral raise. I simply couldn’t do it for 2:30. Not a chance in hell.
It should give you a strong training effect for 3-4 weeks because of novel stimulus
Im go totally off topic here …I was wondering what is loading percentage …you would use for load stretching ? I can barely go thirty seconds with split squat stretch with a pair of 70 ilbs …
That is extremely heavy for a split squat loaded stretch EXTREMELY heavy. Heck, most people who use long duration split squat loaded stretches only use their body weight or light loads.
It’s not just about holding the position and seeing how much weight you can use. It’s about proper muscle activation: once you hit the lowest position you can reach, you must still try to pull yourself down.
The goal with loaded stretch is 3 minutes under load (some coaches, like Jy Schroeder recommends as high as 5 minutes).
Now, this doesn’t have to be all done in one set, but it should be done as continuously as possible. You should actually see it as only one set and try to get all the duration in one single effort, as long as you don’t lose position or proper muscle tension). If you lose contraction or position, pause the timer, take a few deep breats, start the timer again and continue. Until you hit 3 minutes. At the minimum, you should hit 90 seconds continuously, especially when you start using the technique.
Thanks for advice …I heard u mention that jay Schroeder a few times on YouTube video …Im using load stretching for your get lean for summer plan I love the program …I have multiple amounts of your programs and add ONS…thanks for contents .thibarmy articles .tnation article. YouTube vids…even just answer forums…thanks for all
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