[quote]devil007 wrote:
hey Chris, i have just started using maximum duration isometrics for gaining my triceps size, im currently doing 4 sets per 3 positions of standing dumbell tricep extensions 2 days a week Monday and Thursday(this is the only work i do for triceps). I want to know what is supposed to be the frequency of the max duration iso workouts for small muscles and large muscles groups and is my 2 days a week for triceps fine, also i workout at home these days and due to the limited weights i wont be able to increase the weight on dumbells to a considerable extent and i have been lifting since 1 year. Do you think that i should make some changes like adding a set of full ROM exercise in the end or something like that?
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I would indeed add some dynamic work too. Heck, even in the original isometric system which was used by weightlifters Bill Marsh and Louie Riecke dynamic exercises as included once a week, if only to test the rate of progress.
For maximal results all three main types of contraction should be trained to some extent. You can emphasize one over the others, but you should still include some of all three (isometric, concentric, eccentric).
Here are three combo methods that I really like to build size:
- ISOMETRIC - DYNAMIC CONTRAST
This is NOT a superset, but an alternating set. You alternate between one set of supramaximal isometrics for time and one dynamic/regular set (same exercise). For example, if you know that you will be using 100lbs for your ‘‘regular’’ set, use 120lbs for the isometric set.
For the isometric set you start by holding the peak contraction (so you need an exercise where tension is the greater as the peak contraction point) or near the end of the movement (e.g. for a DB triceps extension/close-grip press you hold the weight just short of lockout). You hold the position for as long as you can. When you can’t hold it anymore, lower the weight down (eccentric) as slowly as possible.
Rest for 2 minutes and then perform a regular set of the same movement.
Go back and forth like this for 3-4 contrasts.
- ISOMETRIC - DYNAMIC SUPERSET
Superset two different exercises for the same muscle group, there is no rest between both exercises.
The first one is the isometric movement (like you’ve been doing), then without rest you move on to the second exercise and perform a regular set.
Perform the superset 3-4 times.
Note that you can add a third exercise (it thus becomes a triple set) which would be an eccentric-only movement. For triceps it could be a negative-only dip in which you raise yourself with your legs and then lower yourself as slowly as humanly possible. You continue to do negative reps until you cannot lower yourself under control.
If you add the 3rd exercise, only 2-3 are to be performed.
- OMNI-CONTRACTION SET
This is a method popularized by Mike Mentzer. The goal is to reach failure in all three phases of the movement (you are likely to need a spotter for this one, so it might not be practical for you).
First you perform a regular exercise to concentric failure. When you can’t complete the movement you perform a max duration isometric as the peak contraction (or close to the lockout). When you can’t hold the weight anymore you lower it as slowly as possible. At this point a spotter will assist you in lifting the weight so that you can continue to perform negative-only reps until you cannot control the lowering portion.
Only isolation work should be used with this technique (read my latest article).
Only 2-3 sets are performed.
