XtremeMind.com

[Ford]

Getting back into the weights and have been looking at isometrics. Not so much for bulking up just for strength and energy.

Anyone tried any of this? I'm familiar with the usual weights routines but as I said am less interested in bulking up and more in joint strength, energy, tone etc.

I'm reading John Peterson's Isometric Revolution:

http://www.amazon.com/Isometric-Power-Revolution-Mastering-Lifelong/dp/1932458549/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1221533841&sr=8-1

also:

static contraction training:

http://www.amazon.com/Static-Contraction-Training-Peter-Sisco/dp/0809229072/ref=pd_bbs_sr_1?ie=UTF8&s=books&qid=1221536075&sr=1-1

[Rayzorblades]

I've just got into exercising again myself after a long hiatus. After my daughter was born I went from 210 lbs of toned body to 263 lbs of butterball. I started on september 1st and it's now the 17th and I've lost 14 lbs.

My routine is this:

Day 1 7 minutes on an elliptical machine to warm up everyday, then I hit the circuit of arms/upper body and core machines at the gym, then 20 minutes on a bike to cool down and then I walk home.

Day 2 7 mins elliptical, 20 mins on bike, core machines, 20 minutes of swimming laps, then hot tub, then I walk home.

Day 3 7 mins elliptical, leg machine and core machine circuits, 20 minutes on the bike then I walk home, which is about a half mile.

Day 4 same as day 2.

Then I repeat. I started with minimal weight but have since increased it slighly. For example, I started with like 12 reps of 80 lbs, 10 reps of 85 lbs, 8 reps of 90 lbs, 6 reps of 95 lbs and now I'm up to 12 reps of 85 lbs etc.

I completely changed my diet too, cut out everything to drink except water and I eat 90% raw (Fruits, veggies, nuts, seeds). I also stopped habitually eating and overeating completely and lowered my daily caloric intake from about 4000 to 1500-2500.

I'm going completely raw for the most part when I develop my own diet later this year but I didn't want to completely shock my body even more than I already have. Once I've mastered the machines and am in good enough shape again to experiment, I'm going to start in on the isometrics and calisthenics.
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[Slowhand]

dr. dardens methods are prob the best in the world...

especially combined with a book called Nutrient Timing

[Ford]

Yeah Ellington Darden has good method slowhand.

Looks like a good routine you got there rayzorblades. 90% raw is hardcore. Is that the diet from now on or just until you make your target weight?

[Rayzorblades]

From now on I think, I've felt so much better doing it, had more stamina in and out of bed, my girlfriend even says my manly musk is getting addictive .

I've got to balance it out some more though, start taking in those veggies and fruits so I can get all my vitamins and minerals, B12 for example is hard to get outside of meat and supplements. Once I'm a little more used to it I'm going completely 100%.

Some exceptions I've still been tinkering with though are Dr. Mercola's nutritional typing which really struck a chord with my way of thinking, (everyone has different dietary needs and grains=bad). Also I picked up a copy of the Probiotics Revolution, which has some great info on the healthiness of fermented foods so I might incorporate some of that.

As to the exercising, Rob Maraby at mindnmuscle.com has some great ideas about tricking your body's survival mechanisms into building muscle at lightning speed without the need for 6 meals a day and steroids/supplements. I ordered his Fast Abs book but I've yet to read it all the way through.
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[Roulettedog]

In my experience, isometrics are great for martial arts, strengthening tendons, etc. Beautiful for grappling, BJJ, strikes etc.

[Blazing]

The reasons for Pete's program using a static contraction machine are as follows:

1.) Strong range partials in the strongest part of your range = less joint wear and tear during high weight lifting/resistance.

2.) Using a Static Contraction machine (Properly) almost eliminates the possibility of injury while building strength.

3.) More strength and more muscle size are always commensurate. If you want less size/strength, simply apply less resistance. To remain the same, apply the same forces. To gain, go all out each workout.

4.) Complete range strength goes up proportionately as well. i.e. if you can do a full range bench press of 200 lbs. RIGHT NOW and you can do a short range partial in your strongest range of 300 lbs. When you can Bench press 600 lbs. in short range partials, you will be REALLY CLOSE to 400lbs full range.

I was up to benching over 600 lbs. and leg extensions of over 2000 prior to falling 25 feet to the concrete. Back up to over 590 after about a year.
Al Sears PACE program is similar for Cardio Respiratory development.

[liposuctionguide]

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