Isometrics for Strength or Size (Different Protocols for Different Results!)

[@GordonSou]

Excellent. I started "isometrics" with Maxick's "Muscle Control" in 1957 when I was 13 years old. (Had an uncle who was a competitive athlete.). Over the years consistently done strength training and in the past 7 years (just turned 80) focused on heavy complex - deadlifts, squats, bench press, shoulder press and farmers' carry. Two years ago broke my ankle (nothing to do with training) and 6 months plaster plus 3 months boot, but continued work outs three times a week seated. After I was able to return to my gym in the gargage (boot off) I discovered (this was December '22) that for the first time ever I could with reasonable ease do a one hand dead lift with my 92kg Rogue monster kettlebell, which before I had used for 15 rep two hand deadlifts. My point is simply, this was 100% down to overcoming isometrics. Previously best one hand deadlift was with my 80kg kettlebell. Also giving the same benefits as my previous heavy complex with weights - strength, neuro, endorphins, continous burning of calories for hours, excellent blood pressure and heart rate, zero injury risk and now workout in my loungeroom.

[@synitarthrax5618]

I can't believe someone nailed this! I do Overcoming Isometrics almost exclusively. I start with 30 second holds going 100% for time and increase the time by a single second each week until I hit about 42 seconds. The 42 seconds is based on a 12 week cycle and after I hit this goal, I drop back down to 30 seconds with different exercises and start over. I also do 3 sets of 30-42 seconds at 3 different angles with 30 seconds of rest between sets. Some say working at different angles isn't needed while others say it's mandatory so I take no chances and just do the angles. I also use a classic Bodybuilding split of Push/Pull/Legs hitting each muscle group twice a week. I do 1 exercise per muscle group. My workouts are very short ... about 15-20 minutes including warm-ups ... and at the end I'm wore out since pulling or pushing that hard for time works my cardio-pulmonary system . I use a WorldFit ISO Trainer which allows me to mimic any traditional weightlifting movements. Let me add that I can only do a total of 9 sets per workout. Any more than that and my CNS suffers greatly and tends to catch up with me within a few hours after the workout is over with symptoms of extreme fatigue. Think of it as a forced nap time. I'm not sure why this is happening but 9 sets per workout seems to be my limit before I crash. I've gotten much stronger and have built a muscular body which even my neighbor commented on. My muscles also have a "hard" look about them as opposed to just pumped up muscles which tend to look bloated. I don't don't why this is. Maybe it's my age? I'm turning 69 in a month or so and the Isometrics are far more forgiving on the joints than traditional weightlifting or Body-weight workouts. Lets just say I don't look or move like someone my age usually does and since my goal is not to need a walker by the time I hit 70, so far my plan is working. That I look like "I lift" is more of a side effect. I feel strong and can do the things I did when I was younger with no problems at all. Some things I can do better. The strength aspect of Isometrics is real. For reference, I've been training like this for about 3 years. 15-20 minutes a day at home is nothing compared to benefits I've received and I can always find that much time to train making training consistency brain dead easy. I noticed you were advocating only doing 60-70 percent of your strength which is something I'm now thinking about playing with. At this point, after a short ramp-up time, I go all out knowing as the time starts to build I'm no longer at my absolute max strength wise but because of the nature of Overcoming Isometrics, the resistance curve always matches what my capability is at any given period of time. I might try just guessing what 70% is but I do know max tension does work. It's brutal as the time increases but it works. Thank you for this info!

[@elvisincali]

ACCURATE AND USEFUL!!!👍💪😉 It's very rare to find accurate and useful info on isometrics... but you did a great job! Thanks!👍💪😉

[@loriwilliamson5738]

This video is life changing!!! Thank you for sharing your knowledge.

[@whoknows8223]

Protocol for MAXIMUM STRENGTH: 1:48 isometrics maximum strength development long = maximum muscle length and maximum contraction (>90%). But ease into it (start at middle muscle length) 3:17 Do it 3-5 seconds. Rest for 5-10 seconds. Do 5 repetitions(sets of these). After that do 3 minutes rest and repeat that 2-3 more times. 4:11 research shows that people can increase in strength in 7-12 weeks with this method ranges from 5-91% by training twice a week Protocol for HYPOTROPHY: 5:10 Also in maximum length 5:46 70% of your max for 80-150 total seconds 6:35 these can be split. Like for example 4 reps for 30 seconds each (with 70% of max contraction) with 10-15 seconds rest 7:08 compared 4 sets of 30 seconds and 6 sets of 20 seconds (both 120 seconds total.) 4x30 seconds was superior for hypotrophy 7:26 for hypotrophy the rest periods don't really matter What an amazing video thank you so much!!! I was doing 1x 6 seconds for strength because I was told so... Greetings from Germany

[@GordonSou]

Thanks for taking the trouble to share that.

[@chazbo3071fun]

Good information. I've been doing three positions for each exercise because I've read that you increase strength only 15 degrees above and below that position. Is there any value in doing that? Much simpler to use only the long muscle length position as you recommend.

[@DocPaolo]

Can't agree more; I, also, use the stretch position in my isometrocs and, atleast, one me, look working great.

[@matt009817]

I would think isometrics (in the way he described) should be done in conjunction with normal full range of motion exercises. If you are strictly only doing isometrics, than doing what you described would be better, but still put more emphasis (do your first sets) on the lengthened position

[@DocPaolo]

@@matt009817 I, personally, use to add isometrics at the beginning for short timing then, at the end of the workout long time under tension.

[@JimmyJones-w3p]

Been watching a few videos on this recently. Apparently Luke Bruce Lee did an old strongman isometric routine that consisted of eight movements. From what I gather he cut out the middle of the movement so like a lengthened isometric hold and an end range isometric hold. And then combine that with full ROM training your joints are probably doing better than 70% of people.

[@Bullworker]

Really good stuff, thank you for sharing Dr. Cobb! May have missed it but did you discover the most effective protocol in the sense of how many days out of the week for this?

[@GordonSou]

I think he said twice or three times a week. Overcoming isometrics can be pretty tough on the central nervous system.

[@deany252]

Great video Do you have a link to that long green band please?

[@yasutake8549]

いつも動画ありがとうございます。 参考になりました！

[@NoRockinMansLand]

Arigato

[@nirmalramchandra7649]

Gem of a video 👍👍 Thanks for the valuable info

[@geopietro]

Very informative. Thank you for posting. How would you use/modify the isometric strength protocol for bodyweight exercises. I do pull-ups and would like to increase my strength (both the number of reps and 1-5 rep max with weights). I guess you could add weight to hit the parameters discussed. Would appreciate your thoughts. Thank you again.

[@Andy-828.]

QUESTION: How many exercises per body part would you recommend and how many workouts per week?

[@1ststepcoaching]

Absolutely love your content. What do you think about the iso bow? I love the simplicity but im wondering if it provides enough resistance to be effective. Thank you!

[@GordonSou]

WorldFit isometric strap is brilliant for overcoming isometrics. Excellent length and quality and can change resistance in seconds and even carry it in your briefcase - if you use one.

[@olivert4082]

Good stuff! Thanks!

[@imansaade8805]

One of the most misunderstood exercises out there- and, one of the best!

[@JS-fm9hm]

Fantastic channel for excellent information!

[@matthiasdegenhardt8838]

Great video

[@aurelienhenryobama5434]

Great 👌😊😊

[@frankmartin7241]

Thank you so much! This is priceless information!

[@m.b.593]

How many sets, per muscle group, per week? Thank you! 🙏🏻

[@daveclifford7895]

Great video thanks 🙏

[@rvangilz2978]

Thanks!

[@maxwellanderson007]

Cool

[@danieltv123]

Stock videos have nothing to do, better not use them

[@baylorfulton1442]

I’m sure you know the science but man you are too in depth you seem to get lost in the weeds.

[@GordonSou]

At 80 years old I started isometrics in 1957 with Maxick's muscle control. Continued strength training all my life and even back then the science was essential. This video is brilliant.