Isometric Training Device
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- เผยแพร่เมื่อ 29 เม.ย. 2011
- rosstraining.com - April 2011 -- Within this video, Ross Enamait demonstrates how to build and use a homemade isometric training device.
Additional information (including close up pictures) can be found at the 2009 blog entry below:
rosstraining.com/blog/2009/02/... - กีฬา
Thank you for your clear and simple presentation of a very viable strength training option. My old Weightlifting Coach was training at York when the whole Isometric Revolution was developing in the late 50's early 60's. Bob Hoffman jumped on previous mentions by Hettinger and Muller and before that strongmen like Alexander Zass. I bought my first Hoffman Exerciser for 5.00. I have made copied devices for myself and a couple of students. In reading Zass' book, he suggested shorter contractions like 6 seconds when really giving maximum effort and having sets of contraction on the same muscle. The Judoka Masahiko Kimura(broke Helio Gracie's arm with an ude garami or as it has become popularly known a "kimura")used his Judo belt attached to a tree to strengthen and practice his throws using isometric holds in different positions of the pull to the throw. so much more to this mode of training. Thank you again for the presentation.
Ingenious! The chain with the spring on the end is perfect for giving just a little bit of flex while still maintaining the isometric effect you are seeking. I did isometrics using rubber tie-down straps in the day and I got massive. I did a six-count on each set. I did about ten sets for each body part. And I did isometrics every day because recovery is much faster than with full-range-of-motion exercises. The key is you HAVE to have protein in you at all times. Your body is WANTING to grow and it needs the building blocks to do so. Amino Acids help tremendously. I ate lean meats, fresh raw vegetables, and protein shakes around the clock. No bread! The vegetables .... carrots, broccoli, cauliflower, and celery ... help digestion and protein absorption and uptake. I got big and powerful and lean in only a few weeks. In recent years I have focused on running only. But I am going back to isometrics starting next week. THANK YOU FOR THIS VIDEO!
Just an FYI - If you refer to the video description above, you'll find a link back to a blog entry from early in 2009. At the bottom of the entry, you'll find all of the old Bob Hoffman books (full books freely available electronically)...
Ross, man. I have been following your videos for a long time, read your blog and got some ideas for equipement. I really appreciate your simple and true love to trainning, but now that you are actually talking in your videos I think you could reach more people just by upgrading the quality of the camera and mic you are using. Man amazing job, please keep posting! thanks
Thanks! As for the iso tool I never used any specific measurements for the chain. I used a length that would allow me to perform an overhead press. Therefore, I would just base the length of the chain on your own height. The longest you'd ever need is whatever is required for you to press overhead.
Thank you for sharing this, I've use the Hoffman isometric device for years but I can see that this one that you made is a lot more versatile.
Apples to oranges. For example, suppose you have a sticking point at the bottom of an exercise. With isometric work, you can target the sticking point directly (ie. concentrated work directed to a specific area). There is much more to isometric training however than simply trying to compare it to dynamic work. You can read more about it within my site as the topic has been addressed many times before.
hi Ross !!after almost 5 years to the day ,whats your opinion on isometrics ala Bob Hoffmann .
How did your system has evolved ?would be nice to tell us about results ,gains everything and tips
many thanks Ross this is a brill bit of kit, just made mine include'd into my deadlift platform works a treat at the age of 60 ; can easy use the chains for deadlift isometic too.... thankyou Ross you show the way foward!
dude, i was reading your chapter of isometrics in NG yesterday. and today an AWESOME vid/demo appears . i think this is the universe's way of saying......................"time to lift son"
btw, someone mentioned the quality of the vid, etc. i think it does the job man. i can hear what your saying clearly and the vid is clear and you can see the movements. i was actually impressed with your video editing skills, not too shabby! haha
Ross. You are a genius my man. A genius.
Ross, you truly are an inspiration. Thank you for the education.
@jleibacher1 - Isometrics can be used as a separate mini-workout (ex. a few days per week). Realize however that isometrics are not the best course of action if weight loss is your primary goal.
As usual super functional and innovative work.
Just came across this video with your isometric device the coil springs are also very useful I will have to get materials together and make one myself thanks for this your channel is great 👍
possibly, although i have not used it in this fashion. i have a variety of resistance bands that we attach to the wall and use in a similar fashion
@Circusmnkee - lol... No, I haven't seen it, but nothing surprises me anymore when it comes to equipment manufacturers...
excellent and versatile piece of kit, thank you
This is great! Thanks for posting it. Could you put eyelets toward the rear of the 4x4" blocks and push at an angle to emulate an incline bench press? I cannot find your video about the handles. I need to find some handles and then I'll build this device. Thanks!
Thank you Sir. That is an outstanding clip. Ingeniuous apparatus in it`s simplicity and very comprehensive overview on how to use it.
A true thumbs up.
take care and have a nice week
silk
;-))
@rossenamait it is! coupled with military presses (only did a total of 6 sets over a 4 day period after not using weights for 9 months, only calisthenics) i got my first head to floor HSPU, been working on that goal for months. made my day. and today i almost got 2.
@jleibacher1 - I bought them years ago at either Lowe's or Home Depot. They are pretty easy to find online (or you can make your own from PVC).
@backyarder89 - I picked them up at Sears Hardware store (it was a few years ago). They are each rated for 350 pounds
I prefer to use isos as either a mini-workout or simply as a strength exercise within a workout. There's no need for anything complex in terms of sets and reps.
@jleibacher1 - I bought them at Sears Hardware (a separate store from the main Sears)
@penchod101 - Thanks! The coils really make a big difference.
Ross Enamait is the real deal. He doesn't just talk shit but actually tests all the equipment and exercises he talks about. And you can see how beast he is in one of his videos, one in particular the three clap pushup.
Great device you’ve built Ross. I’ll be building one for myself this week. I’m working hard at trimming down from 380lbs. L down to 200 lbs. by using a Healthrider(push on peddles, pull back on handlebar, lift the seat you’re sitting on), 3 times a day for as many repetitions as I can do, every day. So, here’s my question; Is that too much(often), and if it’s not, how should I go about mixing isometrics within that routine(every other day, every day)? Thanks for your time
Thanks for the reply. didnt expect such a quick response! how often would you say you could overhead press in a week? i was doing it once every 5days as a strength approach, like you would train if doing the rippetoe or stronglifts progam.
and how often for smaller groups? biceps, triceps etc?
lastly, do you warm up prior to do max effort isometrics?
Thanks again.
Hello, could you explain how the isometric dynamics?
Reps, sets and recovery. Thank you.
@TheUnbreakableOne - The eye-screws are very strong and secured almost all the way through the 4x4". They aren't going anywhere. I've had this for several years now and there isn't any movement. You'd obviously need to consider the strength of the screw, quality of the lumber, etc. however.
how long are the pieces of chain? i looked on your site in the blog, but it doesn't specify how long to get them. ...THANK YOU for keeping it REAL! i have ALL your books and all but your new Sandbag DVD...i am currently offshore working on a boat, but when i get home, i plan on building me an outdoor pullup station and the isotrainer to go along with a few other things i have in my backyard..7' x 4' PVC sloshpipe, D-Rings and 45Ton Shackles, Cinderblocks to do pushups on....man u have helped me!
@jkerns85 - I average in the 5 second range when working solely on strength (5 seconds of max effort exertion)
@ross if i build this and mount it to the wall, could i use it to increase punching power? it seems like a good way improve core tension as well....isometric lumerjacks, trunk twist, etc...
certainly feasible, but you may still be able to up the frequency with certain exercises (even with more volume per muscle group)
@Beastly67 - It's 120 pounds. I just grabbed it as a sample for the video. I wouldn't suggest buying large d-bells online however. You'll pay WAY too much for shipping. I once picked up over 700 pounds in d-bells for free as someone was throwing them away. I always purchase weights locally. Start by looking at Craigslist, tag sales, etc. You can also use plate-loaded d-bells. You could even build your own handle. There are a few related entries on my forum. Email me if you need links.
thanks again for the reply. 3 days a week seems like a alot! do you mean isos 3 days a week? would you work through a few links aswell, from the start of the press to lockout to work the full rom?
i agree that you should track progress to see where your at, and stop boredom. working with DB's is probably the easiest way to track progress.. but if i can find one cheap, ill pick up a crane scale to use as a dynamometer for days when i dont feel like working with weights.
i actually built one of my own from your online article, it works good :]
In regards to Isometrics. In general how long should an exercise be done for and how many reps? I take it it shouldn't go beyond 5 seconds?
Have you ever used, (or considered using), a strain gauge attached to your device, to measure isometric progress?
Hey Ross, where did you buy the Extension springs? I've checked at Sears and several hardware stores, but no luck. Help! It's the last thing I need to complete your, well thought-out, device.
I was praying that you would be showing an exercise and the chain would break. Great vid man!
cool. inspired me for a similar idea. but what exactly are ISO 's. good for?
What size dumbbell is that? Do you have any suggestions for purchasing inexpensive dumbbells?
great vid - as usual - thanks!
Hi Man,
is it possible working overhead?
For example triceps... like in tower?
What is your experience?
Is it possible doing any exercises which were possible at a power rack?
I ask because I can´t build or position a power rack at home.
ThX 4 answer!
I do kickboxing y want to know if with these exercises we train explosive entrengh and speed or onli entrength ? would be good for my
@jkerns85 - It isn't a matter of safety. I've had better results strength-wise with shorter (maximal) efforts. You should breathe however (deep, light). As for frequency, there are several factors to consider whenever discussing frequency (ex. volume, intensity, additional workload, individual work capacity, etc.). Typically speaking though, daily work with the same modality is not something that makes sense for the long haul. Perhaps in shorter bursts, but not continuously day after day.
No, as I measure progress based on how my lifts are moving. I use this tool to increase other movements/lifts, not as a stand-alone.
@mousyangel - Awesome!
Where did you get the high tension spring coils?
@nixelputas - I appreciate the comments, but this isn't a Hollywood production. I use what I have.
I used to do overhead work approx. 3 days per week. Frequency depends on volume and intensity however. You can't discuss one variable without considering the others. Ultimately, isos are best used in conjunction with other modalities so you have a gauge to measure progress. You'll then know if/when you should add more or back off.
Hey Ross, where did you buy those yellow handles?
Hi Ross, these days i dont do that much weightlifting, most of my routine consists of doing isometrics. i know its not necessarily recommended, but ive decided to follow the 'alexander zass' approach for now.
rather than training different muscle groups in the same session, x3 a week, is it ok to train one muscle group a week, like you would in bodybuilding, but work through more joint angles? for example; overhead press once a week, but working through 7-10 links? or is that too much?
thanks.
HOW IS YOUR ISOMETRICS WORKOUTS DOING? WHAT DID YOU DECIDE ON? HOW MANY DAYS A WEEK, WHAT MUSCLE GROUPS? ON WHAT DAYS? THANKS? I'M TRYING TO BUILD A REGIMENT COULD USE ADVICE ON THIS SUBJECT .
Yes, you can work overhead, but a triceps extension isn't the best use of the tool IMO. As for a power rack (Ex. squats), it's apples to oranges. Once again, I use the tool in a way that allows me to make the most of it. You can't replicate everything, but there are certain exercises that are VERY useful with an isometric tool such as this (ex. overhead pressing).
@HaydenP90XJourney - I have no idea. It isn't something that I have any interest in. As for diets, I follow a commonsense approach to nutrition. There are many related entries within my blog at rosstraining.
@rossenamait
Ross, thanks you! great work! ;)
@rossenamait as compared to full range of motion?
I'm having a hard time finding the type of springs you use, any suggestions? I believe you mentioned Sears, so I asked a salesman there, but he had no idea what I was talking about.
HOW ABOUT GARGAGE SALE, OR CRAIGSLIST, SOMEONE GIVING AWAY STUFF
@blacksilkblacksilk - Thanks!
@4rdch - Translation?
@blakemoody3 - Thanks man!
First of all, I love the shit you build. I also build a lot of my own equipment (full squat cage, flat bench, lifting platform, etc.) and it'll save you so much money.
One thing on this particular piece, are you ever scared that you'll tear the eye screw out of the wood, or the 4x4 off the plywood? Maybe I'm over estimating my own strength, or underestimating how strong wood is, but I'd always have that in the back of my mind when using it.
how long break between sets ???
@CapriceNsk
на видео он не говорит про альтернативу штанге, а говорит от том как можно с помощью этого девайса повысить результаты в работе с настоящим железом.
@f00k321 - Don't put all of your eggs into one basket. Iso work can be quite useful, but I wouldn't limit yourself to it
nice man.
@nixelputas - But if you have any video equipment you'd like to pass on, I accept donations :) lol
strength
There's no single answer to the question, but typically speaking, when focused on strength the durations will be relatively brief (ex. 5 seconds of maximal effort)
lol at the faces.
Bruce Lee got his body with isometrics. How do I do it? I use my steering wheel as i drive lol. Nope, not kidding.It takes like three months of serious effort until you get ANY result. I grab the wheel in any of a variety of positions, and simply apply insane, screaming, brutal effort for a few seconds, each hand pulling/pushing in opposite direction of force. if you do it right, it hurts like hell. After about six months women will take serious notice and you'll rip telephone books.
pro