Introducing The New R.D.P Iso-Sheet for Fast And Effective Isometric Workouts
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- เผยแพร่เมื่อ 3 ต.ค. 2024
- Isometric training is an effective way to build strength and muscle, but it can sometimes be a little cumbersome depending on the equipment you're using. The new Iso-Sheet is a simple piece of DIY Exercise equipment that works with a wide variety of isometric exercises.
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That isometric dip seems like a real monster and I think the bed sheet works better than a towel or strap because there's no friction against the skin oh, you got a real winner there Matt
Thanks Cesar! Stay strong 💪
Great man. Love the simple design. You are so real.
The isometrics are great but the best part of the video are the sound effects. 😅🤩
Oh and if you just listen to the audio then at random times glutes and hamstrings, biceps, triceps, chest lighting up like a Christmas tree. 😜 Amazing stuff man.
Thanks, Matt for these isometric exercises. They really expand on ways we can use isometrics in our workouts.
You are a calisthenic legend Matt
Thank you 👍👊
Thanks Anival! Stay strong my friend
I finally have a reliable pull exercise. I don't have a pull up bar, so this is helpful. Thanks!
Use straps at a door
Great video as usual. You are to be respected as you are adventurous and willing to put yourself out there
Much thanks Reg, gotta keep exploring new possibilites!
I love this "exploration fase" you have Matt! It's so great to try new things by yourself and see if it works. I think is one of the most valuable things to teach for improvement and self-knowledge in every aspect of your life.
Thank you again bro
Be fit
Live free
You're so right Federico. I could do months of "research" and get a million different opinions. Or just give it a crack and see what happens.
Great video Matt.
I use a towel, proper old school.
Buh yea!
Personally i prefer using towels and sheets with floral prints and unicorns.
@@RedDeltaProject unicorns do bring out the beast!
I'v just stumbled across all your new Isometric stuff, brilliant! And what a crackin little full body workout you outline here. This is something to go hard at on days off from the "normal" stuff. Right, I'm off to steal a bed sheet......
Lol, King or queen size is best!
That's great Matt you read my mind unlock more affordable then the dragon door model!!!!
The down side is there's no quantifiable measure to the tension you're using. I'm very curious as to the benefits of that
thumbs up... I appreciate the video.. : )
Thanks Vallen Haven!
Holy Smokes... I have this right now... My sheet is even the same color. I've got handles from a few band sets.
Seems like your training is going well. You're looking jacked!
Much thanks! yes, it certainly is and these isometrics are playing a big role in it.
@@RedDeltaProject do you fit isometrics in their own workout or part of your other ones. Btw i bought your latest e book. Really enjoying it:)
Awesome.
Hey Matt. Awesome work. Actually I too have been experimenting primarily with isometric in the field of yoga. Ordinarily most people do yoga poses as yeilding isometrics, but actually found that any posture can be done as active isometric which I personally found results in more gains especially in strengthening poses. Practicing flexibility poses in overcoming isometric way actually helps in developing both passive and active flexibility. The isometric technique can actually work wonders when combined with Valsalva breathing technique and few other yogic pranamaya techniques. Infact I have become such a fan of the technique that isometrics is my main form of workout. My warmup consists of mainly quasi isometrics. All in all, the technique has a lot of untapped potential. Unfortunately it seems most studies worked with yeilding isometrics . The results of overcoming isometric would have been phenomenally different. But maybe I am wrong as I only have a small sample of my and my friend's experiences to speak from.
Love this, you're certainly using you practice is a much more intensive and introspective way. SO many others would benefit form learning from your example
Matt: Check out Steve Maxwell’s Static Contraction course where he’s using Forearm Forklift moving straps.
Jeff, good call on Steve Maxwell's Static Contraction course, its great!
Jeff, do you have a link?
Very informative.
Thanks for the video, Matt. I'll try to get better on activating my back muscles with that approach. I think you're on something big here.
Looking forward to see what will come up next and which results you're getting.
It's crazy, I've only been doing this for a week or so and I can already feel a big difference.
nice, refreshing outlook
ISO-FEVER!!!!!!!
Hello.
I got a fever, and the only prescription is more isometrics!
Thanks for the Video. Just so you know ISO training is almost not on TH-cam anywhere. So your playing around gives me more training tools.
When you further your understanding of the techniques your using you will find out that you are doing 3 phase ISO holds. What you just demonstrated is not complete. The strength gains that you get from your workout will have a carryover effect of 15 degrees in your gains. So for the bicep curls you need to do 2 more sets. One at the top portion of the curl and the other at the bottom. (New info) keep the playing going. This is one of have 5-8 videos on TH-cam that can be found on this topic. I have known about this training for maybe 10+ years. Like I said last time only 3-5 books on Amazon, and I have all but 1. Happy Training.
Thanks for the info Heith,
I'm curious about the strength at a particular angle though. I used to believe the same idea, but recently I'm questioning it. I'm feeling a lot stronger in the full range, more to come in a future video.
It’s simple and genius 🤩🤩🤩
Thanks Илья никитин!
Thanks for the video Matt, but, I have a question for you. Why do you need anything sort of equipment [ be it bedsheet or anything else] to pull or push against for isometrics? Why can you not simply tense the muscle on its own? Would you get the same effect?
Been doing Iso's since I was a teen... Now 68 and still strong....
Mad respect Tony!
@@RedDeltaProject Why the "fitness fraternity/industry" say that Iso's don't build muscle is beyond me?.... I think it has something to do with £$?!! As there is always something to buy!! I've never spent a penny keeping fit as it doesn't require it... Your body is its own gym, when all you have to do, is pit one group of muscles against another... No joint problems, getting bogged down in all the technical issues & problems that dog lifters!! To me the ideal musculature physique is that of a gymnast, who use just bodyweight and a lot of isometrics!! I've also found that diet is much to do with seeing muscle as opposed to the fat that covers them with most people...If you want to see muscle definition, then a low carbohydrate or "carnivore" diet is the way to go.... In the old days it was cut out sugar & starch!! Simples!! Also deals with insulin and the obesity problems that also 60% of the modern western world is now of pandemic proportions... The old ways work!!
can you show how that knot works?
I know there is lots happening in your nonmovements here, great ideas... but because there's no dynamic show, my mind goes to snake salesman sideshows, church theatric healings and ghost hunters... "theres lots happening here folks! Its the real deal!" Lol. This stuff you suggest however I can do myself and feel the pain directly... I really appreciate that. 😁
You're right, and that's one of the reasons I don't make many of these videos. It's hard to appreciate it through video since you can't really see anything. That's why it's so important to actually apply and experience it first hand.
Can you or someone explain how to attach the handles to the sheet please? Thanks
Good idea with the title
:) Thanks AJ
not entirely isometric but tensionbased read in arnolds encyclepidia that Tom Platz on a legextensionmachine used to cut down the range of motion while maintaining the same weight this led me to try to finish calf raises with kept tension a few reps extra with decreased range of motion and finally a "isometric tensionfilled pause in the toppostion seem to do the trick for my calfs at least
That's a great technique. it's like a drop set from a technical perspective.
8:07-8:08 The sound I make when am having an insane pump in a workout.😂😅😆😁
No sense in treating the gym like a library. hu-yea!
Where's the tutorial how to make the handles on iso sheet
Do you think this is still a useful tool for someone who already has the mind muscle connection to activate any muscle on command in pretty much any position? What other benefits might it have?
For sure! There's lots of benefits. Keep in mind the MMC is a a skill and you can always get better at it. Even world class bodybuilders talk about still working to improve it. You can always improve it far beyond even an elite level
Hey Matt, really like your isometric videos. Can you tell me what the name of the knot is you using for your devise. Keep up the good work!
The rope was tied with a double fishermans knot in the handle and then I just did a simple clove hitch on the towel.
I thought isometrics are static moves training? Like LSit, planche etc? The term I heard for the training you're describing is 'overcoming-isometrics' (more at the Bioneer channel)
Great and thorough video!
I hate isometrics.. I feel so weak doing them cos I cant move the bloody thing!!! Lol! but I've heard it can recruit more muscle fibres for an exercise immediately after.. Therefore I'm wondering if this might be useful to use at the sticking point of a lift before doing a near maximal workout lift?
ie. When Benching 95-100% say a 3RM.. I wonder if using this at the Bench sticking point just before would help recruit more fibres and get an extra rep or two?
Or.. it'll do the opposite and fatigue u and u'll get less or none!! 😣
Or would u alternate and do the isometrics on a separate day to the actual lift?
I guess only one way to find out.... Over to u Matt!! 😃 😃
For sure, I'm finding using this thing in the tension phase of my workouts has made my moves so much stronger and more powerful.
at the dip part (about 4:00), wouldn't it be better to put the sheet across your shoulders instead of the neck to prevent potential neck injury?
Lee Lalka - I was thinking the same. Maybe could use two sheets twisted once (making an x, one sheet each arm) to try and make it more over the upper back?
@@zedusername I had not thought of incorporating another "device" in the mix. I wonder how that changes things up? Many of the exercises could make use of using two instead of one. Thanks for the idea!
That's more of what i was going for, From the angle is looks like it's on my neck but the pressure is on my upper traps like when you rest a bar across your back
Hey Matt, I was experimenting with the grind straps under a board.
I have 2 questions: how do you knot the rope (and what kind of rope is it)? And do you know overcoming isometrics exercises for the lats/obliques?
A great idea, the Grind Straps are a great isometric tool for sure. I'll post a few more videos for the lats and obliques.
Do you recommend doing the isometric exercises before or after the full range calisthenics in a workout? Thank you.
So play with it. I like using ISO Flex at the end as a finisher. So if you want to finish a chest workout then 20-30 sec. Of a chest ISO will finish exhausting the muscles. Think additional time under tension to force growth.
There is 3 type of ISO training. Thus one is called 3 phase training. That was demoed in this video. (Just one of the 3 phases. It was not demoed complete)
There is ISO flexing. This is flexing at the top range of a move. Think flexing your bicep in the mirror. And the next is ISO holds. Think plank hold for time. A good book is John E. Peterson Isometric power revolution. This book covers many moves 54 I think. That book along with this ISO ROPE training is really good.
The book I recommend is only at the publishers website.
bronzebowpublishing.com/collections/fitness
Yep, that's what I've been doing and it's crazy how well it's been working.
This is kind of like John potter's exercise strap for $80 but the sheet is less hard on the skin
There is a new Isometric product called the Worldfit ISO Trainer. Only $30 on Amazon.
Thanks for the rec Dane!
I've been playing with a similar design myself but found that a) the buckles sometimes slipped if I really put the juice into the muscles and b) the straps created pressure points. I may see if I can find a variation with much wider straps like 3 inches or so with wider buckles
Quality
Hey Matt, Do you do deadlifts for the posterior chain? What exercises do you do for your posterior chain?
Not anymore. You know the staples, bridges, the hip extension like you see in this video etc.
A sheet huh? Did you steal this idea from Charles Mattress? Matt I’m old enough to remember the Charles Atlas isometric course from back in the day which was done limb against limb in isolation. I get where you’re coming from doing isometric holds to a compound exercise which is a great idea! Love it! Do think it’s better than say an iso-hold at the end of your last set say on a set of chins? Annnd!!!! If you travel for work and stay in hotels/motels etc they are now providing a gym in every room! Can you imagine the house keepers face in the morning!? Remember, sheet fit live free!
Careful, you may sheet yourself if you push too hard!
Yes, an isometric makes for a great finisher. I used to do the limb against limb stuff but had mixed results, but again, it probably was due to my lack of proficiency than anything else.
Hey Matt, is it because my core is not strong enough? What can be the reason?
I guess if you wanna spend some money towing straps work well and are strong plus come on lost of sizes and styles plus I've seen people use furniture moving strap too...you could call it the strength sheet and the put the thread count in to make it sound better "strength sheet 350" lol
LOL, thanks for the idea Anthony, I'm looking into some wide straps for just such a purpose. Classic 1-1.5 inch wide straps are too narrow for some of these moves.
@@RedDeltaProject you can get some heavy duty ones that are between 4" and 6" wide they are fairly expensive here in Alaska they're a few hundred dollars. I am excited to see what you come up with!
Hello my name is Andy and I have a question about isometrics which I currently have been doing. The question I have is does it really matter to do each exercise with different angles for joint strength? Did Alexander Zass use different angels or Bruce lee consider joint angles for each isometric exercises? I noticed you endorsed the Worldfit Iso trainer. I currently use elastic straps and holding them at different angles for each exercise. Would the Iso trainer serve me better? Thanks and have a great day
I use the angle wich the bigger muscle has the highest tension
you are a cool lad
🙏🤘
Draping it over your neck for the dips seems painful (even more so with rope lol). Couldn't you drape it more over your shoulders? Or wrap it like you did for quads, but let it come up so it's across your chest instead of your foot? It'd make it harder to pack your shoulders, but I'd say that's more bang for your buck.
Ans from what I understand overcoming isometrics only help at the point in the range of motion your doing them at and a bit in both directions. So unless you're focusing on a specific sticking point, it's best to do a bit at 3 or 4 points in the range, bottom, middle, and top.
It looks like it's on my neck but it's actually on my upper traps for sure. No stress at all. Plus in that deep dip position you don't need to apply much pressure to make the muscles scream.
@@RedDeltaProject Oh ok, cool. I think I'm gonna make one of these soon. It definitely looks like the solution to my iso training predicament
👏🏾👏🏾
Hey Matt, Why is it so hard to keep my feet flat on the ground during sit ups? How can I prevent that from happening without bracing my feet with something?
You're right, it's more due to core control and strength. I always do them with my legs straight out in front of me or with a very slight bend in the knees
I didn't know Dr. Honeydew worked in the R.D.P. Lab!? You must have a lot of explosions in your basement!
You have no idea!
Although Beeker tends to take most of the damage, but that is how I lost my hair.
@@RedDeltaProject Well at least it was for science 🤣🤣
Wow
Thanks Luciano Lanzelotti!
Why not just do lever, planche and other gymnastic progressions?
That's not in the GSC workouts. These are complex strength moves whereas GSC is an approach with basics moves to calisthenics. I only train for skills but I totally understand Matt's approach.
helps you feel the muscle, for me its like that
Beside those things people have already pointed out here, it gives you more control over the strength needed to do the exercise (so you can break down progressions in smaller parts) and it also gives you more ability to isolate things.
Let's say you find it very hard to do handstands and you are not getting results with the progressions. If the problem is the strength of the shoulder, you can isolate that and get stronger specifically on the delts (you can even target posterior, anterior and medial). If you have spent some time trying to do a complex movement, you surely know we tend to make it easier by messing up with our form. By isolating things you can work exactly on your weaknesses and stop messing up with the correct form of the exercise.
Those are a different type of isometric which I will be discussing in a new video soon. The effect is quite different
Mr potato, this video is about overcoming isos.
You're talking about yielding isos.
Overcoming is better for pure strength+power.
Yielding is better for muscle endurance+conditionning.
Just one word: SUPERBUS!!!!!!!!!
Hey Matt, do you ever do sit ups?
yep, there's a fun suspension sit up I cover in the GSC book. Sitting up while pressing your hands down into suspension straps makes for a very fun and challenging core workout
im dropping my gym membership and doing this only i dont need a fucking gym membership hehe
this isn't a joke is it?
No, it isn't. I've been doing isometric training for two years now with surprising results.
@@justelynnnjoelle yeah it looks alright
Or, drop $30 and use Olympic Rings.....
I started using a similar system when I started. it works okay but having two straps to adjust can be more difficult
Mine have “hooks” and pre-slotted slots for them, so they are always “in line”.....but I know what you mean, I’ve seen many like that and not many like mine !
Awesome ideas with bed sheet!!! TOTALLY ingenious DIY!!!
Thank ya Michael, give it a try and see what happens. i think you'll like the result a lot
I thought isometrics are static moves training? Like LSit, planche etc? The term I heard for the training you're describing is 'overcoming-isometrics' (more at the Bioneer channel)
The word isometric just means the muscle length isn't changing ("iso" means same and "metric" means length).
@@GeorgeLocke Thanks for the reply, didn't know that!
Yep, this sort of isometric is great for improving neural control the other is more of a strength move