Isometric Bodybuilding at 63yo w/ Richard Monoson
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- เผยแพร่เมื่อ 25 ก.ค. 2022
- Richard Monoson is a pro-card master-class natural bodybuilder who's been able to breathe new life into his strength training with overcoming isometrics.
I recently sat down with Richard to learn about using isometrics to build muscle and why it's still effective for building strength after 60 years of age.
Isometric resources mentioned in this episode:
Overcoming Isometrics book: amzn.to/2ZiC5lP
Isotrainer and Isoloop equipment: bit.ly/3mJfbvS
DISCLAIMER: This video and description contain affiliate links, which means that if you click on one of the product links, I’ll receive a small commission. These links help support the Red Delta Project at no extra cost to you. - แนวปฏิบัติและการใช้ชีวิต
What an honor to be interviewed by such a first-class gentleman and with such a kind- and warm-hearted character.
My impression is that there are two of those in this podcast. Kudos for your accomplishments, and giving this 54 year old something to ponder and work towards.
@@JensMHA ponder away Jens and then get busy! Seriously I believe there are so many benefits and you can progress at any rate or level you desire. So much good comes from a simplistic method of stimulating your body and mind. I found Matt’s book to be so helpful because of all the great information it provides in the most succinct way. Enjoy Jens and thank you!
can you achieve an aesthetic physique by doing only isometric exercises?
@@JackHu1000 I sincerely believe you can. We all have different ideas or vision of what is an aesthetic physique . Isometrics done intensely can certainly improve muscle density and body composition. Nutrition is also a major factor but in my short time practicing isometrics I have noticed some very favorable results.
@@richardmonoson9179 thank you for the reply. Actually I am starting from zero, but I’ve done some readings. I will give isometric holding to failure a try. Say holding for 30-45 seconds and see what happens in 1-2 months.
I just do isometric, not big muscles, but hard as stone, and amazing strengths
Yep i know exactly what you mean !!
Yeah that's why Bruce Lee used overcoming isometrics a lot, and it shows.
But do you drink like Bukowski?
Interesting
Yeah same, I need to get back into isometrics.
Richard's words to Matt are moving and totally in tune with how I feel about this coach.
Matt opened the door to this training method for me.
Great interview! Learned a lot.
Great video
Richard’s muscle definition is mind blowing
Thank you kindly!
Such an inspiration. I’ve been thinking of trying this for some time. Now I feel really pumped about it.
Excellent information !
Hey Matt, great podcast. Answered my questions about isometrics. I tend to over think things instead of just experiencing it and adjusting things as I go along. Something I am working on
what a great podcast... it's very inspiring.. and I also have started to include isometrics into my training regimen and it makes my exercise into whole another level... combining all the tips microworkout, 3p strategy for nutrition and now overcoming isometrics... now exercising have been so much fun and addictive.. and the results it's just awesome...
This interview was fantastic.
Thank you Lou!!
I've been doing isometrics for 16 years now along with calisthenics and let me tell you , isometrics are brutal !! I have periods where i do nothing but isometrics and they build solid, lean muscle BUT you will need a lot of rest and recovery when doing a lot of isometrics as well as a lot of good quality food ! For isometrics i like "pulses"....so do 5 seconds pushing or pulling then rest 1 second then repeat for seconds again rest 1 second and then another 5 seconds, this will produce solid results in size and strength .
They are! I recently started including overcoming isometrics into my routine and was feeling very run down and tired. Cut back the frequency a bit and felt better. I think I was fatiguing my CNS from all the maximal effort work! I’ve been noticing great results though
@@motomasterx5824 yeah they can be very taxing on the body but the results speak for themselves ! I also get great mental benefits from isometrics too , the endorphin release from doing isometrics throughout the day keeps my mood positive while also keeping my muscles looking pumped and hard .
Baz, my man!
@@johnnygrube good to see you here brother , you've had a massive influence on my training over the years so thank you for that !!
The recovery is absolutely important. I always thought that with isometric I can't overtrain, but after 2 months I overreachd and was pretty tired.
How often do you isometric?
I did win two classes and came 2nd in the other class I entered.
Thank you for this excellent interview. Really enjoyed it.
Thank you kindly John
Hey Matt, third week experimenting with full body overcoming isometrics, 30 minutes total with rest included, the brain muscle highway is turning into a race track.
I agree in that Matt's book overcoming isometrics is worth its weight in gold.
Great message and information as always. It's always good to not only hear from the trainer, but the people that have taken your information (and others) and been able to achieve great results while also making it their own system and experimentation. It adds more insight and perspectives into isometrics. Love it.
Thank you Shawn. That’s the beauty of a great teacher to inspire others to build upon what they were taught.
@@richardmonoson9179 as a 51 yr old kind of starting over I really like the idea of overcoming isometrics. Not that I'm trying to become (at this point) just like you I have to start somewhere and both Matt and your story will make a difference. As you said about isometrics, it's very intuitive.
👍💪 I have started overcoming isometrics
Great and inspirting! I'm 64 and will add iso's to my training! Also: 25:09 if you're having shoulder issues, I'd give the narrow grip standing rows a pass. That actually gave me a shoulder issue.
Hi Matt, thanks for doing this podcast with Rich! I also have your book Overcoming isometrics. It’s a very good book and I learned from it! Thanks Richard for doing this interview with such passion and enthusiasm! I was just diagnosed with Arthritis so now I will use isometrics more, and with a new perspective and purpose! Thank you Matt for all you do!
My pleasure Todd and thank you kindly for the very nice comment. So glad you are not allowing yourself to be limited by your diagnosis.
Thank you kindly Todd
Brilliant interview. I'm going get into isometrics! Let's go! Consider it paid forward, Richard.
Welcome Mitchell M,
You can find a lot of info and exercise/ workout ideas on the isometrics playlist here on the channel.
Thank you very much and I believe you will enjoy and benefit greatly from isometrics.
Wow he looks fantastic. Matt you should get him to write a book with you!
Thank you Cesar. Good chatting with you and thanks so much for thoughtful call.
I'm also excited to discover isometrics. At age 72, and with osteoarthritis in the knees, I've discovered that I can work my legs and core with little to no joint pain. It's a revelation. I'm more interested in building strength than size, but any addition to my general size and muscle tone I'll take gratefully. 😄
I prefer isometrics as I can actually FEEL the target muscle more than when using dynamic lifting.
No doubt due to the muscle always being under tension.
Best part is the amount of variable tension/ force, that can be exerted in say 90 seconds max or less.
Another benefit is the equipment can be very minimal, even household items can be used.
Thank you for uploading and sharing.
I recommend the timed static contraction protocol 3 continuous working sets of 30 second duration where by the first 30 seconds you hold at approx 50% effort, 2nd phase 75% and last phase all out as hard as you dare. No rest between phases.
Works amazing.
Refer to Ken Hutchins, Drew Baye, Doug McGuff and Steve Maxwell for more information.
Steve Maxwell is the wizard
Hi, with this protocol, how many times do you train a muscle in a week ?
How's it working for you?
You are keeping the torch light for a style of exercises (might not be for everyone) that WORKS😀 If I can put my grain of salt: Charles Atlas, and Maxick, among others, did this, I believe the term "isometric" doesn't do justice to the variety of manners in which they can be done: your "overcoming" , Atlas "Dynamic Tension", Maxick "muscle control", karate "sanchin", Sandow "light dumbbell system" etc. There is a lot to be done on this field. Cheers
All grains of salt welcome! Thanks for the feedback Peter.
@Jug Bogdan Hi Jug, thank you! I used to be a very strong advocate for 100 yard sprints or two fast running miles or 30-40 minutes on stair climber. Now it’s 2x week elliptical or walking up a high elevation on treadmill. I cut way back on cardio but love a good 6 mile hike in the steep hills surrounding my neighborhood.
Just ordered your book before you raise the price. LOL. I already have the Grindstyle Book and have been enjoying it. At 68 I'm hoping I can work through some elbow tendinitis!
For sports injury fast recovery with isometric.i had x5 for 30 yrs plus dislocated shoulder with non union joint n only isometric helped a lot
Rock on Matt
The most important research insight I've found has been about managing volume, fatigue, and recovery through managing proximity to failure and weekly training volume, both research by bodybuilder Dr. Mike Israetel of Renaissance Periodization who has a great TH-cam channel and is as hilarious as he is informative. Very practical.
Nice interview. I quit dynamic training after 25 years of training. No more sore on ligaments, joint and muscle. My performance on bball increases a lot and I got ripped as desert. One particular protocol that I developed my self is what I call Progressive Isometric. For every rep I count the second for the rep. Example: 1 rep 1 sec hold, 2 rep 2 sec hold and so on…it is a mix of dynamic with iso. It is very hard to reach 10 reps. Also I do the traditional 30 to 45 sec hold.
can you achieve an aesthetic physique by doing only isometric exercises?
Are you going as hard as you can?
I also use the forearm forklift for isometrics.
I love it. I have 4 of them. Very functional and practical.
Am currently 15 months into what was supposed to be a 14 week experiment in using only isometrics for my resistance training. My legs, lats, biceps haven’t been this big in many years, and my joints feel like a 25 yr old me. Nothing but overcoming isometrics and HIIT or some jogging on off days.
What's your typical set and rep scheme, or how long you hold the contractions?
I use a lot of schemes but basics are 3-4 sets of 20 seconds MVC, followed immediately by 10 seconds of hard “pulse” shots - rapid tense/relax exertions as fast as I can jam it.
Very important to train at long muscle length, example a squat done from a low hold, deadlift as low ss possible, overhead press with hands at or below shoulder level, leg extensions with legs at or beyond a 90°.
@@Neuman2010 please refresh my memory for the acronym MVC. So basically you focus on holding at the absolute hardest points? I try to do the same thing, though I also train at a multitude of angles to make it comprehensive.
Yes, MVC as hard as possible, while continuing to breathe. Exert maximally on exhale, try to maintain/hold tension on the inhale. If you train at long muscle length, you get stronger through the whole dynamic range. Specificity applies to shorter muscle length mostly
@@Neuman2010 so you've seen notable carry over to dynamic lifts?
Hi, I have an off topic question. How should one progress suspension rows when it's being held by the door?
What I find quite fascinating in the debate about isometrics is that most guys will typically argue with contempt that Sandow, Maxick or Atlas were secretly weight lifters, and were basically conmen selling useless programs. No hypothesis that I know of about their secret diet of food or supplements. Maybe some secret steroid recipe ? But my question is, why don't YOU build a body like Maxick or Sandow using your superior modern methods, and then post some pictures for all to see, feats of strength and acrobatics included. Build a TH-cam channel, write a book or something We're eagerly waiting.
Overcoming isometrics seems really a safe way to build delts and upper body muscles with impingement.
Mote details/description on the isometric lateral raise please! Very interesting.
It sounds like he is training the lateral raise with the delts in their lengthened position. You can do things like use a loop (belt, rope or whatever) around the wrists or elbows to stop you from being able to lift the arms.
Fantastic conversation got me asking the question of how to play around with durations of 5, 15, 30, 60, 120 seconds? Any tips?
Opinions on isometrics combined with greasing the groove. I’m 61 years old, 240 lbs and about 65 pounds overweight. Can no longer do even a single pull up…. not enough strength and always injure my right lat when I try.
Thank you for another great video. Other than the measurability, does the isochain have other characteristics that allow you to work your muscles harder?
In a word, no (IMHO). You can work your muscles as hard as u want with or without audio and visual feedback. If you could, ask Zass, B. Lee, etc. And the DYI IsoMax version with (almost) identical strap, a free wooden platform and an old broom stick sets u back about…$15. Push and pull away as hard as u want 😂😂😂
Everyone should check out the commercial Isochain or make their own DIY version.
Especially the DYI version. Make 2 of them!! Why?? Cuz the straps you buy come in a pair (Vulken gym straps, $29.99 a pair). Get or make a wooden platform to stand on, with the strap wrapped around the width of the board. Get a stick at least 1” thick and 24” long (ie old broom stick) to use as a handle. The stick handle threads right thru the stitching on the strap; No hardware needed! Now comes the hard part; doing the exercises 😂😂
Cost for each DYI IsoMax(no digital readout thou)…$15 (assuming free handle and platform). But if U have to have the bells and whistles get the IsoMax for…. $450 😳😳😬😬🧐
isometric is very effective because it is how natures work. for instance, when we lift heavy gallon of water without hand protection,
overtime you would develop callus even without rubbing movement on it. in fact it is detremental if has a movement because
you would acquire blister. same with muscle. this meat is designed to lift heavy without dynamic movement. for example
in nature. a man is lifting heavy woods to build a house for his first time job. for sure he wouldn't let it go and lift
again over and over while walking or else he would look foolish. nonetheless his muscle would get bigger and stronger
the next time and eventually the job become much easier. though in low intensity like walking, running, swimming etc. these are only factors that our muscle is designed to make a lot of movements. study shows repetitive eccentric motion with high intensity drops testosterone(anabolic) and
increase cortisol which breakdown muscle. traditional lifting which i call unnatural exercise is good only for unnatural bodybuilders since they are equipped with chemical which fights breakdown of muscle. literally, on gear people invented that approach. but in nature there's no such thing as heavy concentric/eccentric movement require in life
Wow, what a genuinely nice guy. This must be a high point in your long career Matt?
Indeed! getting to know Mark has been a real blessing
Now this is natural
@ 22:43, does anyone know who makes that outdoor equipment Matt is using? A tour of that equipment would be cool.
They both mentioned the WorldFit ISO trainer multiple times. It is sold on Amazon for 39 USD. I think it is awesome.
@@TimothyLMcKee I am aware of the iso trainer. @ 22:43, Matt is at an outside calisthenics park. That is the equipment I was asking about.
Hi do you have any course that I can learn step by step ??
OVERCOMING ISOMETRICS book is a fabulous place to start and quite frankly has so much useable info you will be busy for a long time!
can you achieve an aesthetic physique by doing only isometric exercises?
Guys there isn't ONE thing that covers all the bases. There are benefits to iso holds, but your body needs both dynamic and static training to achieve its best potential. Training is really no different than a lot of things in life. Moderation in all facets of training is where it's at. I
I soley do isometric exercises along with it's had amazing benefits. It's ok to do just isometrics. It actually works. Its different than what most of us are taught about fitness with traditional dynamic training. I used to be the person who was against isometrics bc I felt they couldn't work on their own. I decided to take it seriously one day and i haven't looked back. A person can get into great shape with just isometrics as well as develop functional strength for everyday life.
Hey Matt, I was wondering if overcoming isometric exercises could be performed with a resistance band instead of the ISO trainer since resistance bands apply some resistance as you stretch them and that it's not only you exerting pressure on a static object?
yep, there are a few things to consider with using bands like how hard the band is, and if it's enough t fully tax the muscle, but yes bands can be a wonderful iso tool. I'll make a video on it soon.
You can't do overcoming isometrics with resistance bands.
Overcoming isometrics are done against immovable objects.
You can use bands for isometrics but these would be what are often called "Yielding isometrics".
Are isometrics and static holds pretty close to being the same thing with similar results? For example, can a handstand hold (against the wall) get the same results as a isometric shoulder press?
Joe, hopefully the expert will answer but in my brief experience doing wall handstands the shoulders are getting lit up in a good way. They feel great but you could probably push more into a shoulder isometric. That being said i use my feet as resistance against wall and really add a push to the wall stands
Handstand…yielding isometric. Pushing against wall…overcoming isometric. For greater and faster strength gain…OI.
We should take a moment to thank the person who created this exercise (overcoming isometric) Alexander Ivanovich Zass. If you don’t think isometric exercises won’t build strength, google, Zass. Your jaw will drop. His feet’s of strength from just using isometric is incredible.
It's tendon strength
Impressive, shredded physique! But I have to ask, if isometrics are that good, why not do them exclusively? I do....
I didn’t see or hear mention of the ISOCHAIN. Do you and Richard still use it?
I have not used it yet at this early stage of my iso training.
Never used an Isochain Keith. I heard good things about it but I;m content with the Isotrainer
A lot of people say isometrics works well but will make you feel stiff. Is this correct and if so how can you counteract the stiffness Thanks
I've found the opposite is the case. it's one of the few things that's finally got my tight-as-hell hips to loosen up.
@@RedDeltaProject 61 years old and have hip flexor pain when lifting my legs. Is there an isometric exercise that would help that? Stretching and dynamic exercises have not helped it.
👍
How can Isometric exercises help with high blood pressure? Very interested.
This should be answered by a medical professional, but a few studies seem to indicate that metabolic stress releases biochemical components that positively have an effect on the endothelium of blood vessels. There are quite a few studies verifying this even though it seems counter intuitive.
@@richardmonoson9179
Thank you Richard. I recently started doing Steve Maxwell’s ebook on timed static contractions with the forearm forklift. I’m 52 and for the first time in my life I actually enjoy exercising. It makes so much more sense than typical gym visits.
Peace be with you and your young family.
@@troyfreedom Steve Maxwell is incredible and you’ve selected an excellent resource. Big Matt Schifferle is the guy who got me jumped started in this. So glad to hear about your very favorable experience and joy with training. Enjoying the activity is the acceleration to awesome experience as you progress!
I'm just able to get 1g protien per body weight and according to everyone it's 2g protein per bodyweight that build muscles
So should I still continue to workout or just quit for the lack of protein in my diet?
Quitting is never the answer. Keep training and the body will figure out what to do with whatever protein you can supply. That is very anecdotal anyway the grams per pound of bodyweight. Just train and let the body do its thing.
@@richardmonoson9179 Thanks Richard 😊
Will keep going 🤜🤛
They say the optimal amount of protein is 0.8 grams per pound of your target bodyweight. They tend to say 1 gram to make it easy.
Bodybuilders on steroids May consider 2 grams.
@@woodlandbiker I think it's for the people living a sedentary lifestyle
@Owaish Malek 0.8 grams for natural bodybuilding. Much less for sedentary lifestyle.
I have a serious question here if someone can help it would be REALLY appreciated. So basically, is it normal to feel fatigued the day after doing an isometrics training? I mean I guess my nervous system is fatigued, but ... is that it or it's just by the time passes with more and more sessions my fatigue will be less and less?
I've done just holding exercises, like triceps-biceps holds, kind of push-up mid-range holds for set of at least 1min each and 3 sets each one (and those are about let's say 30%-40% of my heavyweights training). I'm beginning, I'm out of shape, I used to be in shape 10 years ago and I feel isometric is easier for me than regular ROM sets with heavyweights.
If you need more details to answer my questions I'll be glad! Thanks!
You may only need one set.
You need to take herbal powders …ashwagandha is best
How many Different exercises are u doing? If u r ONLY doing this One exercise you mentioned, 3 sets of 1 minute holds @ 30-40% MVC) you r targeting muscular endurance rather than strength or hypertrophy. Guess if u r extremely out of shape u might get fatigued.
Also are u doing it every day? How much rest between each set? Too much info not included to assess your issue. Do rest, though.🙂
@@nokieng6502 No I wasn't doing it everyday, maybe 2 times a week and I would rest maybe like 1min between sets, since my muscle were fatigued but I wasn't gasing out nor in a mid-high heart pumping, unless I was doing squats, then it was different, I would rest for several minutes.
But I don't know if it is just THAT. Because my theory is that when you pass a certain amount of time under tension with a certain load in a certain period of time, let's say in 1h, maybe it's too much for the central nervous system to ''maintain'' or ''balance'' and that's why I was fatigued by doing too much.
And when I did too much, for like 3 days I would feel like a pump just under my occiput like almost feeling my cerebellum ''pumped''? Apparently its role is to maintain stability, muscle tension and some other cognitive aspects. So, MAYBE that's why...
So it sounds like you do more than ONE type of exercise per workout session ( ie bicep/tricep, squat). What other exercise(s) are you doing, PER workout session? And if u r doing 3 sets for 1 min each, @ 30-40% PER exercise (ie 3 minutes of tension per exercise), u may be overtaxing yourself. Your rest duration between sets is good, though.
Again what other exercise are you doing besides the bicep/tricep and squat, PER session?
HA HA YOU KIDS. IM 73. And Clarence Bass is my inspiration
He has no size just ripped from diet is what it appears like. He does look good though, just little bulk
That's fine though. It doesn't always have to be about size. I personally think looking ripped and lean is better than being bulky.
I'm in agreement with needing more muscle fullness (judges constructive critique at the competitions) to be at top level in the sport. My goal is to thoroughly enjoy my training and nutritional program and the physique competitions are a distant second.
Not really good for heart at his age
agreed
anything below 8% BF is not healthy (competitive bodybuilding)
@@mra7362 I meant isometrics and old ppl do not go well together.
@@mra7362 respectfully disagree. I practice very good dietary principles and exercise pretty intensely. It is more a reflection of lifestyle than solely for appearance or a few days onstage. Health is excellent, plenty of energy and I feel an overall sense of well being. For me it works. Extra body fat would only be desired in a survival situation and my personal view is “traveling light” is what works for me. Thanks for viewing the podcast and I welcome differences in opinion or topics to intellectually discuss.
Zlatko, the science and studies they’ve done is that isometrics are very beneficial for heart failure patients and mitigate hypertension. I would have thought the same but ironically the opposite is true. The theory is that isometrics positively affect the endothelial walls of blood vessels and reduces peripheral resistance ( higher blood pressure). This is from the medical researchers and not some gym fanatic like me. Thank you for the comment and watching the podcast.
@@richardmonoson9179 no problem, but as an International fitness instructor no book will suggest iso holds for anyone over 60 cause it raises blood pressure.
We can compare iso exercises to a slow heavy lifts also. Not many old timers are allowed to deadlift , but you can see 100yr Olds running marathon.
I mean sure, anyone can do anything, but no coach is eager to put the client in jeopardy unless they are in perfect health.
MAYO CLINIC BLOOD PRESSURE STUDY www.mayoclinicproceedings.org/article/S0025-6196%252813%252901006-9/abstract
Thanks! I’m 61 and Zlatko had me worried. He sounds like a smart guy and would like to have his input on this.
@@keith606 that’s the beauty of social media when people of different opinions can engage in discussion. I’m sure there is evidence and information supportive of both opinions and we choose what makes sense or seems credible. The research I’ve done strongly supports favorable blood pressure findings.
Thank you for sharing. I’m a certified trainer and was also under the same impression that isometrics might have some downside for folks with high blood pressure. Which is kind of a bummer because they seem to offer a lot for those who suffer from joint pain. I think the misunderstanding might originate with holding one’s breath during isometric contractions (which is sometimes the case and a no-no for trainees with high bp). Breathe through the contractions.
@@jamesscheuer8367 Hi James, I imagine all resistance training has the potential for raising blood pressure if correct breathing is not utilized. I’m trying to be mindful of not holding that valsalva maneuver and remembering to breath. It’s a skill and I’m working on it. There have been studies that isometrics are beneficial for hypertension and I know it seems counter intuitive. I’ve gotten a lot better at breathing while performing isos but when many muscles are fully contracted there is going to be peripheral resistance of muscles squeezing on the blood vessels. Do you include isos with your clients who may have HBP? It would be good to know their starting BP and after a few months retest BP. My BP is on the lower side currently.I’d love to see clinical studies by qualified institution