Bruce Lee's Unique Isometric Training Routine Explained (Overcoming Isometrics)

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Overcoming isometrics are exercises that involve a static contraction (no movement) against an immovable force. For example: trying to push down a tree. Looking at his notes and diaries, we see that Bruce Lee used overcoming isometrics as a large part of his training. Bruce used multiple different overcoming isometric routines both in his own training and in the plans he wrote for his students.
This is very interesting, considering the way that Bruce Lee performed. Isometrics like this are often used by strongmen, particularly for strengthening the grip, and by powerlifters to address sticking points in a range of motion. Bruce used a variety of compound movements with maximum force, as well as some strikes. Could this explain some of his speed, power, and rigidity?
The aim of this video is to break down the specific overcoming isometric routines that Bruce Lee used, and to analyse how they might have worked and how we can apply them in our own workouts.
What do you guys think? Will you be incorporating this type of training? Do you think this technique was an important part of Bruce's performance?
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[@horny4violence]

The phrase "pull yourself by the bootstraps" is actually instructing you isometrically deadlift yourself

[@denatra7144]

Hahahahaha! Awesome!

[@flamcheeseful]

I hope this climbs to the top.

[@UDGMTVLINK]

Jesus Christ Is Lord & HE IS COMING SOON, Don't Take That Vaccine ❤🙇🏻‍♂️🏁

[@bigwavesun]

Doubly true with a bullworker lol

[@matttcameron_]

make sure you do this indoors so that once you start lifting off the ground you have something above you to stop your ascent.

[@towag]

Been doing isometrics since my teens and now 68 years old... I'm still the same weight I was at 18 years old and I've never used a weight in my life except my own bodyweight... I'm still in good nick and can out do people more than half my age!!... My favourite is hanging on a pull up bar with my arms bent at 90* for 30 seconds and doing a slow 30 second push up... I can do squats and lunges till the cows come home from doing isometric wall squats until my legs give out... Also a 30 second slow squat all the way down and all the way up.... the slower the better.... Keeping the muscles tensed for as long as you can bear it!! I'm breathing hard and sweating after 20 minutes of intensive Iso's...

[@Adjei88]

how many reps do you do , or do you just do a single rep till failure

[@towag]

@@Adjei88 Sometimes I do 50 reps in sets of ten with rest in between while doing other exercises, but hold the last rep for ten seconds or just do 30 second hold when time is short. Just alternate and keep all groups of muscles guessing is my method... But Bioneer is onto the secret of strength.... Isometrics have been around for a very long time....

[@Adjei88]

@@towag thanks for the tip

[@bobm2368]

Excellent Tony. You're making me out of breath reading it. Keep up the good work.

[@wellnesspathforme6236]

I view your approach as "the long view." And it is benefiting you in the "long term." Excellent. My goal is to be as functional as long as I can, NOT set some kind of personal record daily until I burn out, and crash. The world record in the 60m dash for someone 100 years old is just over 19 seconds. You might be able to beat it! I'm going to run it annually until my time's up! Look into The Root Cause Protocol -- I think you will find value there.

[@jakeku2662]

No idea if the Spartans really did this, but in the novel Gates of Fire (which is excellent and known for its historical accuracy) young Spartans would train by trying to push trees over with their shields.

[@otxoawolf9054]

Ancient warrior cultures from all over did that and trying to move large rocks also.

[@transgirltalks1140]

I can believe it

[@Fettclone1]

That's genius. They would not only have more strength for defense but also explosive offense.

[@brhomboid]

well that's weird - I literally ordered that book yesterday after hearing an interview with Steven Pressfield

[@harisjaved994]

The great gama also.

[@Rayzorbladez]

Found this on T-Nation: Many studies don't report a lot of muscle growth from isometric training. This is only because the old German model (Hettingter and Müller) of six-second actions was used in the initial experiments. This duration of effort, albeit adequate for strength gains, isn't sufficient to cause hypertrophic changes in the muscles. In other words, it won't make you big. This form of training is called maximal intensity isometric training and it's similar in effect to the maximal effort method (1-5 reps with 90-100% of your max), which leads to strength gains with little, if any, muscle size gains. However, using sets lasting 20 to 60 seconds will represent an important hypertrophy stimulus, similar in nature to the repetitive effort method (8-12 reps with 70-80% of your maximum). Another important point is that most studies performed on isometric training were short term, often using an insufficient period to stimulate a significant increase in muscle mass but sufficient to cause neural adaptations leading to strength gains.

[@RDS_Armwrestling]

60 seconds isometric would be exhausting unless you use lighter weight, so you'd surely gain less strength with that.

[@alistairjimmy91]

This is really cool, thanks for the info!

[@thestuff4321]

@@RDS_Armwrestling Even 30 second holds with max effort seem to fry your CNS in no time

[@thestuff4321]

@Evolving_SoulI kinda like it. I like to go all out, eat dinner and then crash into bed haha

[@geraldfriend256]

Thx good info as I don't really want to be much bigger but stronger.

[@VonPete105]

There's a conversation from a Terry Pratchett book that goes something like: "I was chained to an anvil until my tenth birthday" "What happened on your tenth birthday?" "I learned to lift the anvil".

[@UDGMTVLINK]

Jesus Christ Is Lord & HE IS COMING SOON, Don't Take That Vaccine ❤🙇🏻‍♂️🏁

[@christopherwhitley9923]

Why you think a puttbull breaks his chain eventually? Because he isometricly trained everyday till he was strong enough to break it.

[@Meloncholymadness]

Which book is it?

[@VonPete105]

@@Meloncholymadness unseen academicals

[@Meloncholymadness]

@@VonPete105 Is Discworld a good series for an adult male?

[@a4anonymous]

6:50 "Worried about weird looks at the gym? Just find your local park, take your clothes off, and start asserting your dominance over the trees."

[@TheBioneer]

😂😂

[@n-amnume5792]

For real

[@user-zw7wu2gg6k]

@@TheBioneer isometrics was massively one of the key factors in Bruce Lee’s success and training

[@bilbobaginutopi2284]

Used overcoming isometrics for weighted pull ups because was stuck at a plate for 2-3 reps. I tried overcoming isometric of 62 lbs pull ups for 2 weeks, took a recovery week because I was getting weaker, then tested my 1 rm and got a full range 67 lbs weighted pull up.

[@mike90susanoo84]

What plate weight you were using for weighted pull ups? I'm also trying to progress through weighted pull ups as my bodyweight is starting to become much easier

[@bilbobaginutopi2284]

@@mike90susanoo84 I was stuck at 45 lbs and used overcoming isometric with 62 lbs

[@bilbobaginutopi2284]

@@mike90susanoo84 I suggest you do that! I was stuck at 8 body weight pull ups, so I started weighted pull ups, and I have gotten significantly stronger. In the beginning, doing any type of weighted pull ups should increase your strength, but I started with the 5x5 method which had worked very well.

[@randokku]

Why did u get weaker

[@bilbobaginutopi2284]

@@randokku because my body wasn't able to recover fully in-between workouts

[@abigwhale1043]

Bruce Lee's training philosophies were really cool though

[@liammullen2144]

Bruce Lee is cool though

[@abigwhale1043]

@@liammullen2144 Sure is I was actually gonna comment that too lol

[@Seekingtruth-mx3ur]

This video is cool though

[@UDGMTVLINK]

Jesus Christ Is Lord & HE IS COMING SOON, Don't Take That Vaccine ❤🙇🏻‍♂️🏁

[@abigwhale1043]

@@UDGMTVLINK I didn't but what does it have to do with the Lord's return...?

[@mayukhsen8195]

Charles Bronson the prisoner, already has the whole array of isolation overcoming isometric exercises to cover the whole body and every muscle group, to go along with calisthenics movements that will build muscle. You do both, as a result your muscles aren't limited in terms of strength gains because even though you are using low resistance that will only provide optimal hypertrophy, but these overcoming isometrics ensure that your muscles are always primed for maximum power output, which is what powerlifting provides, thats why powerlifters are strong and have a particular muscle fibre make up. Truly ingenious, this is why I love the Brits, they never leave a stone unturned, no business remains unfinished, like Bioneer, another great example.

[@wesleyangel777]

When you mentioned pushing trees, I immediately thought of The Great Gama. His methods of isometrics are legendary and very well worth the additional mention. His record speaks for itself.

[@Meloncholymadness]

Link?

[@paulocuento9949]

my doctor (who was among the first stemcell specialists in my country), healed my badly injured wrist not with surgery, but simply by managing it with isometric therapy. i was an aspiing athlete then. every doctor said i couldnt compete, let alone play anymore. my arm already became smaller than my whole body, it shrunk to the point it looked like an arm of a child.. my doctor helped me heal it and helped me get back (and even surpass) my atheletic level then... my doctor was a SEA Games trial competitor then, a national level athelete, so he understood what competition meant for me. he helped me more as a athlete and as a person overall in the process of healing my injury

[@search895]

In traditional Okinawan karate there are some concepts that permeated from Chinese martial arts that include isometrics and other strength trainings, with and without weights, exploring the muscle-mind connection, etc. There is the Sanchin concept or kata which one of its subconcepts is to recruit all of your muscles (yes, all of them) at once for a sustained period of time without losing mobility even if in constant tension. You can see Bruce Lee's action was an expression of that. You can also see in styles like Goju Ryu and Uechi Ryu how they are able to send big amounts of force in short movements.

[@RDS_Armwrestling]

Armwrestlers including myself will use isometric training all the time to build the necessary static strength for holding the hand and arm in the strongest positions for armwrestling, and also to isolate different parts of the arm etc as well

[@hunterhendricks4721]

Just built my own Iso machine out of chains, a bar, and some wood boards. I use the same routine Bruce did; works wonders with strength! When lifting, you really feel some extra neural drive in those specific positions because you practice them so much. Btw, if you haven't read "The Art of Expressing The Human Body", do it! I skim through it all the time as it holds loads of info for beginners and pros

[@CursedWheelieBin]

How do you accurately measure your progress though? Do you KNOW it works wonders with strength or is it just kind of a feel good factor? 🤔 What I mean is: if someone can bench 100kg today, then they can bench 110kg the following week, then that shows that they’re now stronger because they can literally apply 10kg more force than they could previously

[@hunterhendricks4721]

@@CursedWheelieBin It's a good idea to track your progress of lifts when doing these; for me, the actual numbers of my lifts went up at a faster rate than they ever had. Plus, while doing the lifts, I feel stronger. So in a way, kind of both

[@zangrygrapes4571]

Wait so what is your routine? Do you do isometrics as well as regular weight lifting or just isos?

[@hunterhendricks4721]

@@zangrygrapes4571 Regular lifting, of course. Isometrics are an addition to a routine; you can't build said strength with just iso's.

[@zangrygrapes4571]

@@hunterhendricks4721 so do you do it before your regular sets?

[@Daveed3367]

I made my own overcoming isometric device inspired by Bruce Lee in my high school welding class. It’s one of my favorite pieces of exercise equipment I own

[@johnsoutherland3403]

@@leoneldagreat2302 fake news

[@stevenscott2136]

@@leoneldagreat2302 I knew a guy who flash-blinded himself -- this is not a joking matter. NOBODY DO THIS.

[@moneyclips937]

why not you can make yourself with some strong rope @@stevenscott2136

[@ethanfinlay3365]

Your punches just keep on getting better and better. I can really tell you care about the biomechanics of not just fighting but movement in general well done

[@jeremymossi5795]

I do the wall punch exercise regularly. Jack Dempsey wrote about the exercise in his explanation of the Power Line for throwing high power punches.

[@N_L12]

I’m working towards the full planche pushup, and that's very good stuff ! I’m going to try to incorporate it mid rep in the bent arm planche position.

[@TheBioneer]

🔥🔥 You can also do it against a wall! I’m doing that but I’m just working on plain old planche!

[@CursedWheelieBin]

Be careful not to supinate your wrist when doing that movement. I’ve seen several people cause distal bicep ruptures from that ie. the bicep tendon detached from the elbow because they’ve rotated their hand around to get more forward lean, and it puts too much pressure on the tendon at the elbow and POP 💥

[@UDGMTVLINK]

Jesus Christ Is Lord & HE IS COMING SOON, Don't Take That Vaccine ❤🙇🏻‍♂️🏁

[@askaboutRudyV]

@@UDGMTVLINK You're off topic, but true, and yes, don't take that vacks seen, some people (even well known ones) are passing after the 3rd one (the booster).

[@cartergomez5390]

Are you doing the pushups at the park? I'm trying to figure out how to do the workouts without going to the gym.

[@van_dauwen7914]

I've been doing this for a few months with awesome results my body is harder ,my joints work smoother, I move super fast as well as having improved my balance and muscle tone. I feel like I added some lean muscle as well because I look bigger I definitely prefer it over lifting

[@Dopeboifresh22]

What sort of exercises do you recommend?

[@berzerkinbob9350]

I literally ordered that book 15 minutes before getting on and seeing this video! Thanks for everything you do Adam!

[@TheOGDesigner]

After listening about overcoming isometrics in your book I tried it today and it felt really powerful. I came to KZbin to search for them and no wonder, your video was suggested, and it was amazing! Thanks for the amazing content 💪

[@EricMossthestrongmanexperience]

As a modern day performing strongman, overcoming isometrics are the form of training that has the most direct carry over to bending steel. I use them regularly if it’s a bit between shows

[@johnmcwick1]

My uncle was 150 lbs and was able to deadlift 400+ lbs. he did it fast and better than anyone else in his area. He did so by proper training and isometrics in areas where he was feeling weak.

[@PureChaos69]

I've been meaning to try isometrics for some time now and your video just reminded me to do it (as well as teaching me more about it, thanks for that!) halfway through my regular workout routine, and man, this DRAINED my energy in the best way. I'll definitely be incorporating more isometrics into my routines!

[@maksillorenzo9480]

Fully expected Adam to mention his “earth crusher” overcoming isometric chest movement.

[@StraitjacketFitness]

Actually... yeah... what the heck?

[@UDGMTVLINK]

Jesus Christ Is Lord & HE IS COMING SOON, Don't Take That Vaccine ❤🙇🏻‍♂️🏁

[@danailagabriel6454]

I had a shoulder surgery about 5 years ago and isometric training was something I did while I was recovering. Using resistance bands and pulling by both ends with both hands or with one arm at a time with the band attached to something. I was holding it for about 60 seconds, 30 if it was a more difficult exercise or until failure. Failure which happened pretty often and relatively fast since I was recovering. I was also using a pretty low-resistance band. Or trying to raise a wooded bar with my arm straight, only moving my shoulder in short twitching-like motions. This and rotator cuff strengthening exercises (with resistance bands). This is something I just recently realized I overlooked while going to the gym after my 6 months recovery. Because now, 5 years later, starting to be consistent with my workouts (finally) I realize both my shoulders (even though I only had surgery on my right one) can’t keep up with exercises that don’t even involve them directly. Deadlifts hurt. Squats hurt. Bench press is a nightmare. Even the old push up is hard if I am not careful enough with how my hands are positioned. But to anyone that might have read all this, there is hope. In isometric training, mobility training, and listening to your body. One piece of advice I can give to anyone struggling to go to the gym after recovery is to LISTEN TO YOUR BODY. Something I didn’t do. Sometimes I was pushing through the pain and it definitely only made things worse. And to you, Bioneer, if you’re going to see this, I love your content and I hope to see more of it on this type of topics and not only. Keep up the good work.

[@mreverybody1150]

All of those exercises that you mentioned hurt, will not hurt at all, and the shoulders would become even stronger if you use this: kzbin.info/www/bejne/el61lItqj5lnZ7M It would be great if Bioneer did a video on his own build like this.

[@ringsfitness5340]

Great video as always! I Iike to do overcoming isometrics throughout the day. For example i am studying for an exam and i sit all day, sometimes i just stand up and push against the wall with all my strength. The blood starts to flow and my mind is sharper after.

[@Rayzorbladez]

I love that I can train without destroying my easily destroyed cripple muscles.

[@tim1878]

I've done isometrics exclusively for six months or so and the results on my pecs are much greater than I expected. I don;t look exactly like Bruce Lee, but I look pretty good for 75 and can flex the chest muscles like a body builder. Holding my arms at a right angle and squeezing the chest as hard as I can, I will do a hundred reps of about three seconds each. Then I do a few reps of holding the squeeze for 30-60 seconds. It works. The muscles don't bulge, but they do have good definition--better than I ever got with chin-ups and pushups.

[@wcpassegai9979]

40+ years in martial arts, primarily in JKD and Escrima, i have incorporated isometrics into my martial arts day training by doing isometric punches organized for the body mechanics at the point of impact of all major punching techniques - since beginning that several years ago i have notice a big different in both terminal speed and power of my punches on the heavy bag.

[@margodphd]

I'd love to try Escrima, is experience in Krav Maga and Sambo going to translate anyhow into that,or not really?

[@wcpassegai9979]

@@margodphd there are 17 elements of Escrima, incorporating everything from grappling (Dumog) to use of projectile weapons - it is a very practical art - most of the public attention is on the use of bolos/kriss and knives, emulated by training with rattan sticks of various lengths. i always found that the stick training built speed and intensity of focus, since it really hurts to get hit. I stil, at 69 years old, do up to 1,000 reps of escrima stick and knife techniques because i find that overcoming the inertia of moving the weapon quickly through the various drills builds a unique type of speed endurance (if there is such a thing) and is a good aerobic workout.

[@wcpassegai9979]

@@margodphd I didn't answer your question - have never worked in Sambo, but have worked with a lot of Krav Maga guys, and find the later to be quite practical and more similar to JKD in most respects. Among other things, JKD and the empty hands elements of Escrima share a common tendency to want to avoid going to the ground do to its evolution to deal with multiple armed assailants.

[@wcpassegai9979]

One other thing i just remembered while doing my iso! - when I originally trained in JKD - my sifu was Tim Tackett - Tim was telling me about Bruce's 1-inch punch, which he suggested was developed as a result of isometrics applied to the basic JKD lead hand punch and an inventory of the muscles that are employed in maximizing the velocity of a blow as it lands. The 1-inch punch applies the body mechanics of a landing punch to a punch having very little distance to develop velocity. that can be applied to any functional movement - use isometrics to study the mechanics employed at the most important point in the pathway to decide how to maximize the effectiveness of that movement by working on those muscles inventoried in the iso study.

[@CursedWheelieBin]

How do you measure your “terminal speed” and “power” on the heavy bag though? Could it be a guess or maybe even a placebo effect? You could always try one of those punching machines that go up to 999, that way you get real-time feedback instead of just guessing (which many of us have been guilty of at some point)

[@jonferguson2919]

I just want to say, you are an awesome dude. Your work has helped inspire me, and on days where I dont wanna train or I feel low, I'll pop on one of your vids and feel better and often motivated to get it done!

[@pakmalau4827]

growing up seeing his/her dad doing these surely will make him or her at least doing as great as the father did...you are a great man..just giving these knowledge to us..no fees or anything...i surely will buy your books when i have enough money..keep going sir

[@c.galindo9639]

Great video and I love the emphasis on the qualities and benefits of isometrics. It seems advantageous when implemented properly and used at the best beneficial time to apply the exercises. Thanks for this video

[@wesleychisler4717]

I use overcoming isometrics as part of my warm-up routine. Your videos inspired me to do so

[@usedcolouringbook8798]

If the Iso-Flo came with no strings attached, how's it supposed to work? 🤔

[@wargod33]

lol Good one!

[@UDGMTVLINK]

Jesus Christ Is Lord & HE IS COMING SOON, Don't Take That Vaccine ❤🙇🏻‍♂️🏁

[@NattySpartanKing]

I'm gonna try to do more isometrics in my workouts! Thanks your videos are always so helpful and motivating!

[@CharlesDamianoBLC]

Really enjoyed the episode! Well put together! keep up the good work!

[@antdavis6715]

Man you don’t know how much you help people. Thank you for everything you do💯

[@christopherellis2663]

Isometric exercises are the basis of several schools of physical health. Yoga, Taichi and more. I have been pushing walls all through Covid

[@Phuzz828]

Shaolin monks used isometric training but only with their own body, like both hands pushed together like prayer and applying force or one fist on top of another and using upwards and downwards force or imagine doing a push up but create a star shape so your limbs are stretched out and you hold that position with nose just off the floor. Pushing your hands against your thighs while seated on in a situp position engages the core & so on. Creates good mental pathways to the muscles.

[@sophiawoods6748]

Shaolin is the ancestral root of all combat

[@Zellonous]

​@@sophiawoods6748that's nonsensical. That would mean they invented people fighting and killing each other.

[@EvosBasics]

Great video! I practice a form of Kungfu and a lot of our solo strength training is basically isometrics, but using our own body and visualization as the resistance vs a physical object. It definitely drives the nervous system to build strength and it helps develop a lot of our soft tissues like tendons and ligaments.

[@kung_jack294]

Dear bioneer, i knew isometric from your Chanel. I have been trained for 6 months now. Now i can bent steel🙏. Thank you for your sharing, now i realized our body potential.

[@themeditationtimerchannel3357]

brilliant video, youve opened up a new world of strength thank you

[@dennisstewart7085]

I've been using isometric excercises for a while now thank you for this video and hope your families doing well.

[@kallvt]

I've been loving your videos, man. All densely packed with lots of useful information. What I've been doing for a couple months now is 4 ten-second holds after each "normal exercise" set, using the same muscle[s], and I do 4 sets of each exercise so it was unexpectedly a lot more than you recommended in the video lol but I've only noticed some real fatigue with a few shoulder and back ones. What I've been struggling with is finding a way to do it for legs because it's really hard with no equipment, all I've managed so far are wall sits and iso nordic curls.

[@produccionesmbj6914]

try pushing a car, a tree or a wall but with your legs

[@waynemorrison5792]

One observation regarding a comment I'm this video, was that you mention isometrics not increasing bone density as a benefit. I've read numerous articles indicating that isometrics are an excellent way to increase bone density. I'd be interested in your research on why you stated it doesn't.

[@warriorfire8103]

I'm sure if asked again and he thought about it he'd realize he was just spouting a preconceived notion. The load on your body is generated by the force your body generates against an opposing object. Wall, free weights, your own body, etc. It's all the same. It's just static load VS dynamic load.

[@LandseerNorth]

I use isometrics and static stretching when my forearm tennis/golfers elbow flares up from stacking firewood here in northern Lake Superior country. Thanks Bioneer.

[@harryv6752]

Excellent video and awesome tips n talking points. Will be incorporating overcoming isometrics in my workouts. Thanks! 🤙🤙🤙

[@morganshibby8941]

Heard about it but didn't know the concept, will definitely implement this in my routine and order the books, thanks a lot!

[@yidy1]

Sir, besides the vast arsenal of useful information you provide, your cheerful and positive attitude shines through in your videos. Thank you!

[@szabo50]

I've been wrestling trees for a long time. Interesting to see how others have done it or do it.Thanks for this post

[@melrichardson2392]

Always love your information and channel great stuff.

[@jorgen5501]

Another great informative video as always. Keep On Keepn' on man

[@cdrtej]

8:28 most fun pushups ever! Love seeing those little faces in the window when you pullup

[@nickkatz8126]

This video is filled with great info. Isometrics have changed my life, but there is so much I didn't know. I have so much new info to integrate into my practice. Your advice will improve my already convincing results. Thank you!!! After 8 months of daily Isometrics, I have lost 15 lbs and I am almost all lean muscle - at 55 with an arthritic back.. Isometrics is perfeect for dance and fight conditioning. I do Isometrics on the NYC subway on my commute. It's so fun and no one can tell I'm doing it. Thanks for this great information!!!

[@norwis120]

because Bruce Lee did them everyday, he only did one rep of each, since it was already supplementing an entire day of training. took him about a minute and a half to do them all.

[@tonmoykhan7440]

You have the best content out there. I really respect you brother. I pray that you get to 1m sub soon!

[@makanatubania9310]

Awesome! Just what I needed!

[@hubertvelasquez1358]

thanks mate. your videos have def help add exercises I hadn't even thought off in my weekly routines. Which have helped lose fat and gain strength, not necessarily muscle. For example, in four months I went from barely 160 in dead lifts to almost 400lbs and my squat went to a max of 380 in the same time. This is not even considering body strength, like jumps, crawls, push-ups,etc.. which def went up lots too

[@scottcameron1476]

Great training tip diffidently will add them into my training routine. I’m always looking to experiment with different techniques.

[@richalan8530]

I use isometrics and dynamic tension all the time. I really enjoy this type of training. I use an iso bow and bullworker.

[@darrylkemp3253]

I've done isometric as part of warm up for a while I find it helps fire my mind muscle connection and get the muscles firing

[@heyitsmort7744]

Love to see isometric training properly represented. So many calisthenics folks pitch holds like these as some kind of shredding miracle, rather than a truly practical way to gain strength.

[@ushilives3]

That book is ace. Bought it about the year 2000 and was fascinated with it. Helped me a lot to get In shape

[@allanbeers8264]

Fantastic video, I am instantly a fan of this channel for a number of reasons. One reason in particular is that across the entire channel, there appears to be the priority oriented towards greater health and better physical performance. There are many fitness channels out there and often it seems information may be more detrimental than it is helpful. I am a fan because this man puts forth a genuine effort to better the world through the knowledge that he shares rather than throwing content at his viewers with the goal of maximizing views and or profit. I am interested in the shoes that he wears, if anyone can inform me of the brand name I would much appreciate it.

[@_____983]

Was waiting for this video

[@johnrobinson7036]

Wall sits and OHP in a doorway are a couple of good ones. Adam, keep up the great work.

[@billyrubin6533]

This was very interesting and helpful. Thanks!

[@RamasamyArumugam1927]

Thank you, sir, for your valuable advice on isometric training. I am a great admirer of Mr Bruce Lee. I find your channel very useful for many of the training methods used by Mr Lee. I have also subscribed to your channel

[@vajraman2067]

I love your channel and the work you do, so thank you for that. You did not however spend enough time on proper breathing. Remember your audience isn't just the late teens to 35 year old crowd, but old farts like myself who have been using isometrics and dynamic tension, since the late 60's-early 70's. Correct breathing is so critical because as we age, you can cause yourself to go into dangerously high blood pressure ranges by holding your breath. Therefore, count out loud, "1, 2, ,3, 4, 5, 6," etc.., to make sure you're exhaling properly. The difference between isometrics and dynamic tension can be found by doing a YT search for the Karate Kata known "Sanchin". Dynamic tensions keeps the muscles tense through a full range of motion, and includes a loud exhaling "Haaa"-ing or a hissing sound which is an absolute must.

[@newyorkguy158]

Can you give some examples of dynamic tension?

[@cholman57]

old school here/ I think this isometrics started with Charles Atlas, only back then it was called dynamic tension!!! your welcome!

[@rashidhatimparker2766]

I’ve been doing this for a week so far,I love it,and I will keep it up to become the killing blow warrior I wish to become

[@TruthTellert63]

Excellent video. It's worth noting that Lee's main isometric routine came directly from “Functional Isometric Contraction” -- written & published by Bob Hoffman of York Barbell in 1961. (That's logical, as the booklet would have been included with the purchase of the York rack shown at 6:04 & 6:09.)

[@muumarlin1731]

Excited to give this a try

[@KookieCombat]

Impressive one arm push ups! Thanks for the information man.

[@FedericoRodriguez-sc3gv]

Thanks for the video! I love overcoming isometrics!

[@StrongerThanBigfoot]

I love isometrics and it’s was the same book by Bruce Lee that got me into Isometrics. Isometrics are great at getting over sticking points on any lift.

[@mangoMango-ck3et]

Thanks Bioneer, good to see the old ,"Bullworker" that must be 50 years old now...and the good side of Bruce Lee,, instead of the negative side,, cheers to your channel.

[@bahmoa2468]

I wish I knew your channel before..... I incorporated some isometrics overcome in my exercise list (and other types of training to add much more fun) and in three weeks, my PR for overhead press went from 24kg to 30kg.... For a short and light girl, it's a huge step and I'm very happy.... TKS! And sorry for the bad English....

[@robins5314]

Fantastic video, many thanks!!

[@blk.wing_]

This looks like a great thing to work on while waiting out an injury... *[watches to the end]* and thanks for confirming!

[@gregtanner3161]

First time here, I'm hooked! great stuff

[@Regularguy1798]

Very professional and well done...!

[@andybrodski]

I would definitely use it, and thanks for the magic number to hold the stress position!

[@philliploco5037]

Excellent video

[@carloscarion1748]

This is very inspirational, I am going to mix this with my yoga in you of weightlifting I started lifting weights after my yoga and I may still use weights and some resistive combination but for the most part it will be all isometric movement, thank you for the video very informative, loved it!

[@yoursubconscious]

it's fun learning the names of things you have been doing for years. Yea, I think this is more to my interest of exercise.

[@theoriginalrecycler]

I recall a suitcase that held a cable and bar for isometric bar work. I used the bullworker and followed the excellent chart for years. But that limb you hung from I used an open staircase, hang then lever feet to hand and hook feet over the stair and lower down, then reverse.

[@stevenscott2136]

Lots of grip and wrist exercises are isometric. For example, the farmer's walk, pinch-gripping barbell plates, hangs from the chinup bar, dragging a load with a rope...

[@The_Kirk_Lazarus]

But they aren't overcoming isometric exercises.

[@darrensurrey]

Interesting. I've been using my dad's bullworker that he bought in the 1960s. It's a tough thing but I can finally do chest compressions. I've also been using it behind me instead of doing pull ups (for maybe a year), resting just above the glutes to activate the lats and they do feel pumped afterwards. My gf says I've got a big back still. It hardly moves so it's very much under the isometric umbrella.

[@alfaalex101]

To really exploit isometrics, you have to bypass the cortical inhibition (failure to recruit all motor units due to your body sensing it is moving an impossibly heavy object). You can do this by having a little give in whatever you are moving. An excellent example for a bench press movement in the gym is loading up a smith machine 5-10lb more than your 1RM, or at home utilizing some yoga blocks between a narrow door frame and yourself for a one arm bench press.

[@davidmanning7912]

Paul Wade's 'The ultimate isometrics manual' mentions that point about initial 'give' (been reading that in the last week). I hadn't considered it before but an unyielding isometric exercise doesn't feel as demanding-or beneficial as the same exercise after an initial compression, eg. with a bullworker. Wade's/Dragon door's Iso-chain looks interesting: isometric exercises with a Bruce Lee like chain, bar with electronic measurement and display of the force- connected to a metal footplate with an extension spring to give that initial yield. Looks an interesting and useful piece of kit

[@Neuman2010]

I use a cargo strap similar to the one in the video, run along the bottom of a 2ft x4 ft sheet of 3/4" plywood. There are holes at four corners where the strap passes through, loops on the ends to either hold or pass a bar through. For most holds I can get offset to the anchor point and lean a little away from the hold, this creates some tension in the muscle, pre-loading it, and when the bell goes off I gun for the fastest ramp-up of force I can manage. On upper body, most of my holds are arranged to be "contested" by a partially loaded deadlift or a squat posture. After the first second or three I'll start to challenge the hold by overpowering it with the squat or deadlift mechanics. This can be turned into a full-on eccentric but it seems to work better just keeping it honest. For Deadlift, bench, leg extension, leg curls and squat I have to just gut it out, there's no easy way to challenge the lift with my system, but it def seems to be working great anyway. One of the most important principles is to train the muscle at longer lengths. In multiple studies it was found that muscles trained at the longest length had solid carry-over along the entire dynamic range. This demonstrated with bicep and quads. In the case of the biceps the muscle trained at longest length was just as strong at every other smaller angle as those trained only at those smaller angles, quads demonstrated the same trend but was only slightly less robust.

[@jakelam5089]

I started using a form of body strength isometric training. It is quite hard and the gain, which I have started to see in my arms and chest is quite impressive

[@royliang4540]

Breathing out through exertion is a really good point👍🏼

[@ianbishop5651]

Got to say this is brilliant. As a guy that has studied Bruce Lee for 4 decades fanatically so, I find this very good. It's what helped me directly achieve 8 official world records. Love the channel

[@TheKitchenerLeslie]

What's your record for not moving a tree?

[@realking4918]

Congrats!

[@wilkensbrito2879]

Its funny, I read that very same book years back; I feel off. But, the way you've explained it is much more clear to me now. Thank Brotha!

[@glutiusmaximus4006]

thumps up for the full disclosure about your commission from the exercise equipment company. I love the transparency, keep up the good work.

[@tullochgorum6323]

Much the smartest approach to overcoming isometrics is Timed Static Contraction, developed by Ken Hutchins and communicated by Drew Bayes and Steve Maxwell. It's innovative and you won't have seen anything like it before. These are very experienced and credentialed guys and in their view TSC is as effective as the best dynamic routines, while being inexpensive, uniquely safe and very time efficient. Another advantage is much reduced DOMs - and as there's no a shred of evidence that DOMs develops muscle this is all good. All you need is a strap, so you can do it anywhere. Done properly it's brutal, but only takes 30 mins or so once or twice a week. It's so intense that you'll be overtraining if you do much more. It recruits the whole muscle, including fast and slow twitch cells, so when performed at the weakest point of the movement if strengthens the full range of motion. It can be adapted to the needs of anyone from an elite athlete to my 92 year old mother, or even folks who are bedbound. It's all anyone needs, and you can use it for life. I heartily recommend it.

[@marcsonnenthal6314]

Thank u I think that the isometric may well help in my back injury mate

[@russellthompson6079]

great video young man

[@AjaychinuShah]

You just introduced me to opening the senses, isometric different from unimetric from multimetric, and isopress from unipress and multipresses combines like (bands + free weights + other.)

[@jameswoodall9261]

I use isometrics every workout but may change the way I do them now. I've been doing a set number of reps then 3 iso and rep out. Now I'm going to do like you you awhile. Load a bar that I can't move at all and strain against its. By using a squats rack I can strain at many different levels. Thanks so much for the ideas.