I’m also 3x/2 weeks. Biggest change is doing every exercise as a yielding isometric. I’ve definitely seen a bit of a change in how I look but don’t have measurements to go on. Scale is up a couple of lbs since January. Whether it’s the training method or just another few more months of training... 60 second mid range static hold 90 seconds rest. 10 exercises all dumbbells. When I can hit 60 seconds on 3 consecutive sessions I add load. Bought 1.25 lbs plates that hook onto the db handles. So mainly hover around 50-60 seconds with the smaller incremental increase. If for some reason I can’t get 45 seconds I lower the weight. Most fail around 50-53 seconds when the weight is first increased. Effort is really high. I’d say higher than when moving thru the full ROM. I assume that could be the reason for whatever improvements I think I’m seeing. chest supported row Seated shoulder press Squat Wide-ish stance deadlift Pullover Floor press Wall sit Hip thrust (legs a bit more straight) Bicep curl Sit-up
Okay. I know you’re not a Mentzer fan, but when you have a bit of time please have a look at this video and tell me what you think: https://www.elitetrader.com/et/threads/video-why-mentzer-was-right-the-case-for-heavy-duty.384555/
failure or the 60 sec time cap. When I can’t get 60 seconds I keep pushing until there’s regression to roughly the start point of the move depending on the move. For example, the squat hold, the mid range is held and I have a milk crate under me. I keep pushing until my ass hits the box. If it doesn’t hit the box and I get 60 seconds 3 consecutive times I up the weight. Typically for other exercises I use roughly the middle third of the range. For let’s say curls if the weight regresses outside of that range no matter how hard I push the set is over. Floor press my whole upper arm would hit the floor. Etc.
Do you actually prefer the isometric approach as compared to regular rep sets? I never tried an isometric workout as you described and I don’t think I would prefer it. But, hey, if it works then that’s all that matters. As an aside, why does the set have to end at 60 seconds if you can keep holding a bit longer? So you either fail at or before 60 seconds, or you don’t go to actual failure. Trying to understand the logic behind it
It’s seems like it’s working lol. It’s a cool new challenge. I kind of like not having to “think” during the set. Just get in the position, breathe and hold on for dear life. The timer does the counting, don’t have to attempt to keep a standardized rep tempo.