Bodyweight Fitness: BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-04 |
- BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-04
- Splitting your sets over the course of the day
- Beginner gains if you don't eat enough?
- Will I lose my HSPU strength if I focus only on my Planche work ?
- How to progress from bridges into a dragon press
- Looking for good full body exercises
- Pike Pushup Progressions
- Using shoulders too much in my workouts?
- Segmenting workouts into short push-pull sessions through the day… ?
- Program Recommendations?
- What equipment should I start with?
- Workout routine suggestions
- Please advise on diet
- Should I add ring rows back in
- Isometric angle myth debunked
- Is this an effective work out plan?
| BWF Daily Discussion and Beginner/RR Questions Thread for 2021-07-04 Posted: 04 Jul 2021 04:01 PM PDT Welcome to the r/bodyweightfitness daily discussion thread! Feel free to post beginner questions or just about anything that's on your mind related to fitness! Reminders:
Join our live conversations on Discord! We're also on Facebook, Instagram, and Twitter! If you'd like to look at previous Discussion threads, click here. [link] [comments] |
| Splitting your sets over the course of the day Posted: 05 Jul 2021 03:17 AM PDT When new to bodyweight training and trying to build strength to progress past say 1 or 2 pullups, has anyone had experience in splitting up the workout over the course of the day? Say a couple of reps multiple times a day as opposed to 4 sets at the one time with a couple of minutes rest in between. Purely from a strength perspective and not hypertrophy. I can do about 4 pullups everytime I try over the course of the day, but I can't do 4 pull ups every set if it I did it in the traditional manner with up to 3 mins rest in between sets without resistance bands. Is there any personal evidence for strength gains training this way? [link] [comments] |
| Beginner gains if you don't eat enough? Posted: 05 Jul 2021 10:26 AM PDT All of us has without a doubt heard the words "beginner gain" or "noob gains". These are gains u supposedly get initially, this is where the most growth happen for the least work. People say this usually last anywhere between 6 months to 2 years depending on program/genetics/diet etc. But lets say you start working out, but you are in caloric and protein deficit. After 2 years of working out, you correct this and follow a perfect diet (whatever that may be). Will you then see your "beginner gains" or does the gains have nothing to do with diet at all? What I mean is this: If I workout without proper diet and low amount of protein, by definition my muscles should not be able to grow. But you can still get stronger due to CNS adapting. If I then after years of working out finally adjust my diet, so I get enough calories and protein intake, will I then be able to make the gains I should have made initially? Lets say I lost out on 5 kg of muscles, will I be able to gain those 5 kg of muscle later if I adjust my diet? Or has the window been closed? I am asking this because I have been working out EVERY other day for 4 months with minimal gains. Even though I went from no pull up at all, to now being able to do 8 in a row. 10 chin ups and 15 push ups with 14 kg vest. [link] [comments] |
| Will I lose my HSPU strength if I focus only on my Planche work ? Posted: 04 Jul 2021 02:36 PM PDT Hello everyone! Push workouts are mainly focused on planche where I do planche negatives from handstand, planche leans with feet elevated on a wall, pseudo planche push ups, maltese dumbell raises and ring dips. I tried to adding or switching ring dips or pseudo planche push ups with handstand push ups but whenever I got to HSPUs in my training I could only do 1 rep where if I do start my workout with HSPUs I can do 4 sets of 5 reps. So basically I want to know how to minimize the loss of my overhead pressing strength if I solely focus on my planche work. Thanks for any advice in advance! SIDE NOTE: [link] [comments] |
| How to progress from bridges into a dragon press Posted: 05 Jul 2021 10:17 AM PDT I decided to challenge myself with 100 bridges every day this month and have been doing them one legged and putting most of my weight on my arms. I think this is like a bodyweight version of a tricep kickback. I'm wondering if I can get through this personal challenge with an improvement to my dragon press. Currently I can barely hold a tucked dragon press. I think a full dragon press is probably like doing a tricep kickback with 25% of your bodyweight in each hand. The one legged bridge probably puts maybe 5% of my weight on each arm, but I can still feel it accumulating day-to-day as the volume stacks up. How do I carry my momentum forward once my bridge challenge is over? I'm thinking arms down reverse crunches. But I know hollow body holds are essential too. How can I build up the kickback strength to dragon press? I'd like to frame this as a chain of 30 day challenges leading up to a dragon press by New Years if possible. [link] [comments] |
| Looking for good full body exercises Posted: 05 Jul 2021 12:11 PM PDT Hey all, so I've recently gotten off some unhealthy habits and have been doing my own training for a few months but am looking for some targeted workouts Personally I feel I'm having the hardest losing off my lower midsection. Used to do track in high school so started doing a regiment of some free weights (I know not relevant here) and then a sit-up, leg lift circuit followed by a 40 minute interval run with incline. Don't know if this is too detailed (first time poster) but am looking for some advice on what maybe to add to a core workout and possibly legs? Been working with free weights and body weights for awhile due to Ontario shutting everything down for ages now but was never really a gym rat ( anxiety issues ) so really hoping you gurus can help me out! :) [link] [comments] |
| Posted: 05 Jul 2021 03:03 AM PDT I am using the pike pushup to get training volume for overhead pushing. The HeSPU at the wall is too difficult for me to progress very long or get reps in the hypertrophy range. I am looking for advice on useful progressions for the pike pushup to get the difficulty slowly closer to the Wall variation. Obviously, it is possible to elevate the hands for a larger range of motion (i have yoga blocks of different sizes and paralletes) and to elevate the feet to put more weight on the hands (i also have a wall bar). I also lately tried to add weight through a weight vest. However, i haven't figured out yet what action to take to get a halfway linear progress with the pike pushup. Taking the weight vest seems to really rapidly increase the difficulty of the exercise, it seems. Any experience out there what to do to progress the pike pushup from the floor? Start with ROM, feet or even add weight? Any comments are appreciated. [link] [comments] |
| Using shoulders too much in my workouts? Posted: 05 Jul 2021 06:49 AM PDT I'm a relative beginner in strength exercise. 5ft11 male, slim to skinny build (around 70kg last time I weighed myself) with a bit of belly fat. I've recently decided to change my diet and do the recommended routine to try and build muscle, lose my belly fat and get some definition. I'm currently doing the resistance band recommended routine which was posted here around a year ago as I don't have access to bars for pull ups and dips and I quite enjoy the resistance band routine as it's easy and convenient to do in my flat. The routine follows a similar pattern to the original RR with a few different exercises here and there. I've been doing it for about 3/4 months now and I'm not really progressing. As an example, I'm still doing incline push ups on my bed and only being able to do 3 sets of 6/7 max each time. I think the main problem I'm having is the upper body exercises I'm doing (lat pull downs, bent over rows, shoulder press and push ups) I feel like I'm using my shoulders way more than my back/chest/arms as they seem to fatigue first. I especially feel that during the push ups. I am consciously trying to retract my shoulder blades before pulling the bands or lowering myself down, I'm trying to pull with my elbows and all the proper form techniques, but I'm still getting that shoulder fatigue and I'm not really feeling my back work or getting back soreness. One more thing, I have 90 degree kitchen counter where I tried to do a parallel bar support hold but that was also putting a lot of stress on my shoulders. Any tips? [link] [comments] |
| Segmenting workouts into short push-pull sessions through the day… ? Posted: 05 Jul 2021 08:25 AM PDT I'm slowly getting back into a fitness regime and I've been following the RR progressions. My biggest hurdle is keeping it simple enough to build the consistent habit of working out. I struggle with doing an hour on specific mornings to fit everything in. I've heard "greasing the groove" on here several times, splitting workouts. My variation question is breaking a workout up into push-pull segments. For example, I will do a full set of pushups and a full set of rows, maybe 15 minutes, then do say pull-ups and squats in a later 15 minute session. It works for me this way. My only thought is I would need to do a little warm-up before each. Any thoughts on this? Any negative consequences to strength gains? [link] [comments] |
| Posted: 05 Jul 2021 03:22 AM PDT So Ive been experimenting with training alone(used to train 2 years with a group class) and for the past 6 months made some pretty good gains. Now Ive come to the realization of what I actually enjoy in training and that is a mix of everything😅 Endurance training (reps and sets) are awesome in terms of the pump and the feeling of death Ring training has become a pretty nice niche since I discovered I was able to do ring muscleups without any prior targeted training And weighted calisthenics was a game changer for me in terms of mass-building I was wondering if anyone knew any good programs that had the mixture of the 3 or if they would like to help me structure a program myself and them. Dms are open or just let me know your thoughts in the comments [link] [comments] |
| What equipment should I start with? Posted: 05 Jul 2021 09:50 AM PDT I want to start the Recommended Routine, and I'm a bit lost at the equipment level. It looks like I need a pull up bar, rings, and a dip stand, right? I can find all these separately, but I have issues. I rent, so I can't really be bolting anything into walls. And I don't trust the door frames to hold up under a lot of weight. These is an apartment complex, which in my experience tend to be the cheapest possible materials. I found pull up towers, but what's the best type to get? Can I safely attach rings to them? Are there ones with all three parts already on them that don't need to be secured to the floor? Are there brands to avoid at all costs? [link] [comments] |
| Posted: 04 Jul 2021 01:01 PM PDT Hey guys just curious to see if my workout will be hitting most of my muscle groups? I'm a 33 year old male looking to gain fitness and strength to help me gain stamina in my sports like surfing and skating. As I'm not surfing much these days I find when I do go out I'm tiring quite soon from excess paddling Also I have bad knees so I'm hoping the squats will help keep them stable and free from injury Currently I'm doing; 10 minutes on the row machine X 3 sets, 25 pushups X 3 sets, 25 weighted squats X 3 sets and 10 chin ups X 3 sets Any thing that you think I should be adding into this routine? Any suggestions would be greatly appreciated Thanks I'm advance [link] [comments] |
| Posted: 05 Jul 2021 08:35 AM PDT I'm a pretty skinny at 135 lbs ( 31F). My job is very active on most days. I'm an industrial electrician so I'm always lifting, pulling, climbing, etc. I have also been following the RR very consistently for almost a year now. While in the first few months of RR I did notice a bit more definition of my muscles forming, I'm still really skinny. I don't want to look like a bodybuilder or anything but I want to look somewhat bigger and even stronger. It just helps with being taken seriously on first impressions as a female in my industry. Constantly having to assure my hesitant peers that I'm "stronger than I look" is so tiring. Anyway I'm at the point where I'm thinking it HAS to be my diet. I'm in the field most days so my lunches are usually straight out of my lunchbox , cold. I normally eat an orange, an apple, a banana, a protein bar, yogurt and granola , some peanut butter , some cashews or peanuts, and I recently added a package of tuna with crackers. Dinner is then whatever my wife makes, usually pretty healthy Please advise how I can do better during my workday without being able to bring hot foods. Or any other advice [link] [comments] |
| Should I add ring rows back in Posted: 05 Jul 2021 07:20 AM PDT My routine is: Slow pull-ups- 3 atm with hands at shoulder wide Pistol squats Dips Hanging leg raises Glute bridges Handstand Neck L-sit I had ring rows between dips and leg raises, but removed them. My back was very tired for 2 days after the workout. My question is only doing 3 pull ups enough. It is improving, but slow. Should I add back the rows to balance back out? Another question. I am doing my pull-ups with my thumb at shoulder level, I found outside of that put more pressure on my arm and elbows. I am 6,4 have long arms. Should I slowly work on widening my grip or build up to 12 with shoulder width first. Thanks [link] [comments] |
| Posted: 04 Jul 2021 04:23 PM PDT https://www.ncbi.nlm.nih.gov/books/NBK9961/ I find that a lot of people say a problem with isometrics is it only trains 15-30 degrees of where the static hold is, and because of that it doesn't build strength for full ROM making it inferior to dynamic exercises. Interestingly enough this myth started being spread around bodybuilding forums due to misinformation and also because isometrics went against the status queue. This led to widespread misinformation regarding the viability of isometrics for overall strength due to the belief it didn't increase all of your strength. Since then angle theory studies have been examined it were found when accounting for leverage, isometrics gave the same strength gains across the full ROM as dynamic exercise. Muscles done change where they are affixed to they are always stuck to fixed points by the tendons, it doesn't matter where you are in a loft, you are working your entire muscle, meaning whether it be dynamic, or isometric, you are strengthening your entire ROM. Many studies have been put out now supporting this, along with the fact isometric exercises recruit up tl 10% more muscle fibers then dynamic exercise leading to better strength gains on account of larger muscle recruitment. I wanted to post this as a saw many posts on this forum pushing the angle myth In regards to isometric exercises. A large number of studies supporting what I said below, copy and pasted from different places and on my phone so excuse the formatting Verkhoshansky, Y. & Siff, M. C. (2009). Supertraining, chapter 4.2.4 (6th Edition) 2. Steinhaus, A. H. (1955). Strength from Morpurgo to Muller—A Half Century of Research: Journal of the Association for Physical and Mental Rehabilitation, September-October 3. Hoffman, B. (1964). Functional Isometric Contraction: System of Static Contraction 1. Petrofsky, J et al. (2007). Muscle Strength Training and Weight Loss from a Combined Isometric Exercise and Dietary Program: Journal of Applied Research, vol. 7, no. 1 2. Image courtesy of Daniel Walsh and Alan Sved. 3. Hay, J. G., Reid, J. G. (1981). The Anatomical and Mechanical Bases of Human Motion 4. indstedt, S. L. et al. (2001). When Active Muscles Lengthen: Properties and Consequences of Eccentric Contractions, News in Physiological Sciences, vol. 16, no. 6. 5. Bonde Peterson (1960). Muscle Training by Static, Concentric and Eccentric Contractions, Acta Physiologica Scandinavica, August 6. Laycoe and Marteniuk (1971). Learning and Tension as Factors in Static Strength Gains Produced by Static and Eccentric Training, Research Quarterly, 42, Oct. 7. Babault, N. et al. (2001). Activation of Human Quadriceps Femoris During Isometric, Concentric, and Eccentric Contractions, Journal of Applied Physiology, Dec; 91 (6) 8. Zatsiorsky, M, & Kraemer, W. (2006). Science and Practice of Strength Training (2nd Edition), chapter 1 9. Fleck, S. J. & Kraemer, W. (2014). Designing Resistance Training Programs (4th Edition), page 55 10. Hettinger, T. (1961). The Physiology of Strength 11. Hoffman, B. (1964). Functional Isometric Contraction, chapter 4 12. Allen, G. et al. (1995). Reliability of Measurements of Muscle Strength and Voluntary Activation Using Twitch Interpolation, Muscle and Nerve, 1995; 18 13. Gandevia, S. & McKenzie, D. (1988). Activation of Human Muscles at Short Muscle Lengths During Maximal Static Efforts, The Journal of Physiology, Dec; 407 14. Belanger, A. (1981). Extent of Motor Unit Activation During Effort, Journal of Applied Physiology, Nov; 51 (5) 15. De Serres, S. and Enoka, R. (1998). Older adults can maximally activate the biceps brachii muscle by voluntary command, Journal of Applied Physiology, Jan; 84 (1) 16. Merton, P. (1954). Voluntary Strength and Fatigue, The Journal of Physiology, Mar 29; 123 (3) 17. Babault, N. et al. (2001). Activation of Human Quadriceps Femoris During Isometric, Concentric, and Eccentric Contractions, Journal of Applied Physiology, Dec; 91 (6) 453 18. Verkhoshansky, Y. & Siff, M. C. (2009). Supertraining, chapter 4.2.4 (6th Edition) CHAPTER 3 1. Fleck, S. J. & Kraemer, W. (2014). Designing Resistance Training Programs (4th Edition) 2. Perry, E. (2011). Targeted Fat Loss: Myth or Reality? Yale Scientific Magazine, April 3 3. Jones, D. A., & Rutherford, O. M. (1987). Human Muscle Strength Training: The Effects of Three Different Regimens and the Nature of the Resultant Changes, The Journal of Physiology, Oct; 391 4. Schoenfeld, B. J. et al. (2017). Strength and Hypertrophy Adaptations Between Low- vs. High-Load Resistance Training: A Systematic Review and Meta-analysis, Journal of Strength and Conditioning Research, Dec; 31 (12) 5. Schoenfeld, B. J. (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training, Journal of Strength and Conditioning Research, Oct; 24(10) 6. Morrissey M. C. et al. (1995). Resistance Training Modes: Specificity and Effectiveness, Medicine and Science in Sports and Exercise, 27 (5) 7. Mitchell, C. J. et al. (2012). Resistance Exercise Load Does Not Determine Training- Mediated Hypertrophic Gains in Young Men, Journal of Applied Physiology, Jul 1; 113 (1) 8. Ibid. 9. Burd, N. A. et al. (2012). Muscle Time Under Tension During Resistance Exercise Stimulates Differential Muscle Protein Sub-Fractional Synthetic Responses in Men, The Journal of Physiology, Jan 15; 590 (pt 2) CHAPTER 4 1. Atha, J. (1981). Strengthening Muscle, Exercise and Sports Sciences Reviews, 9 2. Henneman, E. et al. (1974). Rank Order of Motoneurons Within a Pool: Law of Combination, Journal of Neurophysiology, 37 3. an Wessell, T. et al. (2010). The Muscle Fiber Type–Fiber Size Paradox: Hypertrophy or Oxidative Metabolism? European Journal of Applied Physiology, Nov; 110 (4) 4. Purves, D. et al. (2001). The Motor Unit, Neuroscience (2nd Edition) 5. Kukulka, C. G. & Clamman, H. P. (1981). Comparison of the Recruitment and Discharge Properties of Motor Units in Human Brachial Biceps and Adductor Pollicis During Isometric Contractions, Brain Research, Aug 24; 219 (1) 6. Gandevia, S., et al. (1998) Voluntary Activation of Human Elbow Flexor Muscles During Maximal Concentric Contractions, Journal of Physiology, 512.2 7. Verkhoshansky, Y. & Siff, M. C. (2009). Supertraining, chapter 4.2.4 (6th Edition) 8. Rogin, R. (1961). Get Strong: Sports Illustrated (October Edition) 9. Karpovich, P. V. (1959). Physiology of Muscular Activity, page 36 CHAPTER 5 1. Dr Ebonie Kendra Rio (2015). Isometrics Reduce Tendon Pain, Bodyinmind.org 2. Kuprian, W. (1982). Physical Therapy for Sports 3. Rhyu, H. S. et al. (2015). The Effects of Isometric Exercise Types on Pain and Muscle Activity in Patients With Low Back Pain, Journal of Exercise Rehabilitation, Aug 30; 11 (4) 4. After: Gardiner, D. FCSP (1957). The Principles of Exercise Therapy 5. Heyward, V. H., Gibson, A. (2014). Neurological Effects of Resistance Training, Advanced Fitness Assessment and Exercise Prescription (7th Edition) 6. Whiting, W. C. & Zernicke, R. F. (2008). Biomechanics of Musculoskeletal Injury, ch. 3 (2nd Edition) 7. Davis and Palfrey (1968). Advances in Industrial Ergonomics and Safety, vol. IV 8. Draper, D. (2001). Brother Iron, Sister Steel: A Bodybuilder's Book 9. Bolotin, A.E., & Zaitsev, O.S. (2012). Educational Model for Developing the Physical Readiness of Cadets Studying at PVO (VKO) (Aerospace Defense) Higher Educational Institutions for Combat Activities, Proceedings of Lesgaft National State University, 9 (91) 10. Hauser, R. & Dolan, E. (2013). Ligament Injury and Healing: A Review of Current Clinical Diagnostics and Therapeutics, The Open Rehabilitation Journal, Jan; 6 (1) 11. Kubo, K. et al. (2001). Effects of Different Duration Isometric Contractions on Tendon Elasticity in Human Quadriceps Muscles, The Journal of Physiology, 15; 536 (pt 2) 12. Bolotin, A.E., & Bakyev, V. (2016). Efficacy of Using Isometric Exercises to Prevent Basketball Injuries, Journal of Physical Education and Sport, 16 (4) 13. Rio, E. et al. (2015). Isometric Exercise Induces Analgesia and Reduces Inhibition in Patellar Tendinopathy, British Journal of Sports Medicine, Oct; 49 (19) 14. Dr Ebonie Kendra Rio (2015). Isometrics Reduce Tendon Pain, Bodyinmind.org CHAPTER 6 1. Houglum, P. A. PhD (2016). Therapeutic Exercise for Musculoskeletal Injuries, page 195 2. Talag, T. S. (1973). Residual Muscular Soreness as Influenced by Concentric, Eccentric, and Static Contractions, Research Quarterly, Dec; 44 (4) 3. Nguyen, D. et al. (2009). Effect of Delayed-Onset Muscle Soreness on Elbow Flexion Strength and Rate of Velocity Development, Journal of Strength and Conditioning Research, Jul; 23 (4) 4. Weber, M. D. et al. (1994). The Effects of Three Modalities on Delayed Onset Muscle Soreness, Journal of Orthopaedic and Sports Physical Therapy, Nov; 20 (5) 5. Trost, Z. et al. (2011). Pain-Related Fear and Avoidance of Physical Exertion Following Delayed-Onset Muscle Soreness, Pain, Jul; 152 (7) 6. The Dragon Door Research Team (2013). PCC Instructor's Manual 7. Ericsson, K. A. & Krampe, R. T. (1993). The Role of Deliberate Practice in the Acquisition of Expert Performance, Psychological Review, 100 (3) 8. McLester, J. R. et al. (2003). A Series of Studies—A Practical Protocol for Testing Muscular Endurance Recovery, Journal of Strength and Conditioning Research, May; 17 9. Gallagher, M. (2008). The Purposeful Primitive: From Fat and Flaccid to Lean and Powerful—Using the Primordial Laws of Fitness to Trigger Inevitable, Lasting and Dramatic Physical Change 10. Bishop, P. A. et al. (2008). Recovery from Training: A Brief Review, Journal of Strength and Conditioning Research, May; 22 (3) 11. Hettinger, T. (1961). Physiology of Strength 12. Hettinger, T. & Muller E. A. (1953). Muskelleistung und Muskeltraining, Arbeitsphysiologie, 15 13. Rarick, G. L. & Larsen G. L. (1958). Observations on Frequency and Intensity of Isometric Muscular Effort in Developing Static Muscular Strength in Post-Pubescent Males, Research Quarterly, 29 (3) 14. Stults-Kolehmainen, M. A. et al. (2014). Chronic Psychological Stress Impairs Recovery of Muscular Function and Somatic Sensations Over a 96-hour period, Journal of Strength and Conditioning Research, Jul; 28 (7) 15. Nosaka, K. (2008). Muscle Soreness and Damage and the Repeated-Bout Effect, Skeletal Muscle Damage and Repair, chapter 5 16. Armstrong, R. B. (1984). Mechanisms of Exercise-Induced Delayed Onset Muscular Soreness: A Brief Review, Medicine and Science in Sports and Exercise, Dec; 16 (6) 17. Morgan, D. L. & Proske, U. (2004). Popping Sarcomere Hypothesis Explains Stretch Induced Muscle Damage, Clinical and Experimental Pharmacology and Physiology, Aug; 31 (8) 18. Krans, J. L., PhD (2010). The Sliding Filament Theory of Muscle Contraction, Nature Education, 3 (9) 19. Original image courtesy of Larissa Tskhovrebova and John Trinick 20. Armstrong, R. B. (1990). Initial Events in Exercise-Induced Muscular Injury, Medicine and Science in Sports and Exercise, Aug; 22 (4) 21. MacIntyre, D. L. et al. (1995). Delayed Muscle Soreness. The Inflammatory Response to Muscle Injury and Its Clinical Implications, Sports Medicine, Jul; 20 (1) 22. Morgan, D. L. & Proske, U. (2004). Popping Sarcomere Hypothesis Explains Stretch Induced Muscle Damage, Clinical and Experimental Pharmacology and Physiology, Aug; 31 (8) 23. Newham, D. J. et al. (1985). Repeated High-Force Eccentric Exercise: Effects on Muscle Pain and Damage, Journal of Applied Physiology, Oct; 63 (4) 24. Talag, T. S. (1973). Residual Muscular Soreness as Influenced by Concentric, Eccentric, and Static Contractions, Research Quarterly, Dec; 44 (4) 25. Clarkson, P. M. & Hubal, M. J. (2002). Exercise-Induced Muscle Damage in Humans, American Journal of Physical Medicine and Rehabilitation, Nov; 81 26. Nosaka, K. (2008). Muscle Soreness and Damage and the Repeated-Bout Effect, Skeletal Muscle Damage and Repair, chapter 5 27. Ibid. 28. Jones, D. A. et al. (1989). Mechanical Influences on Long-Lasting Human Muscle Fatigue and Delayed-Onset Pain, The Journal of Physiology, May; 412 29. Fenn, W. O. (1924). The Relation Between Work Performed and the Energy Liberated in Muscular Contraction, Journal of Physiology, 58 30. Butler, T., & Siegman, M. (1985). High Energy Phosphate Metabolism in Vascular Smooth Muscle, Annual Review of Physiology, 47 31. Jones, A. M. & Poole, D. C. (2005). Oxygen Uptake Dynamics: From Muscle to Mouth— an Introduction to the Symposium, Medicine and Science in Sports and Exercise, Sep; 37 (9) 32. Dr Ebonie Kendra Rio (2015). Isometrics Reduce Tendon Pain, Bodyinmind.org 33. Nosaka, K. et al. (2003). Muscle Damage in Resistance Training—is Muscle Damage Necessary for Strength Gain and Hypertrophy? International Journal of Sport and Health Science, 1 (1) 1. Morrissey M. C. et al. (1995). Resistance Training Modes: Specificity and Effectiveness, Medicine and Science in Sports and Exercise, 27 2. Burgess, K. E. et al. (2007). Plyometric vs. Isometric Training Influences on Tendon Properties and Muscle Output, Journal of Strength and Conditioning Research, Aug; 21 (3) 3. Schmidtbleicher, D. (2006). Strength Training: Structure, Principles and Methodology 4. Morrissey M. C. et al. (1995). Resistance Training Modes: Specificity and Effectiveness. Medicine and Science in Sports and Exercise, 27 5. Schmidtbleicher, D. (2006). Strength Training: Structure, Principles and Methodology 6. Bean, A. (2008). The Complete Guide to Strength Training (4th Edition) 7. Lum, D. & Barbosa, T.M. (2019). Application of Isometric Strength Training for Enhancing Sports Related Dynamic Performance, International Journal of Sports Medicine, 40 (6) 8. Lindsey, J. Increase Your Fast-Twitch Potential With Isometrics: breakingmuscle.com 9. Burgess, K. E. et al. (2007). Plyometric vs. Isometric Training Influences on Tendon Properties and Muscle Output, Journal of Strength and Conditioning Research, Aug; 21 (3) 10. Noorkõiv M. et al. (2013). Neuromuscular Adaptations of Joint Angle-Specific Force Change After Isometric Training, Medicine and Science in Sports and Exercise, Aug; 46 (8) 11. Kapnik, J. J. et al. (1983). Angular Specificity and Test Mode Specificity of Isometric and lsokinetic Strength Training, Journal of Orthopaedic and Sports Physical Therapy, 5(2) 12. Atha, J. (1981). Strengthening Muscle, Exercise and Sports Sciences Reviews, 9 13. Marks, R. (1994). The Effects of 16 Months of Angle-Specific Isometric Strengthening Exercises in Midrange on Torque of the Knee-extensor Muscles in Osteoarthritis of the Knee: A Case Study, Journal of Orthopaedic and Sports Physical Therapy, Aug; 20 (2) 14. Verkhoshansky, Y. & Siff, M. C. (2009). Supertraining, chapter 4.2.4 (6th Edition) 15. Jones. D. & Round. J. (1990). Skeletal Muscle in Health and Disease: A Textbook of Muscle Physiology, ch. 2.2 16. Rosentsweig, J. J. & Hinson, M. M. (1972). Comparison of Isometric, Isotonic and Isokinetic Exercises by Electromyography, Archives of Physical Medicine and Rehabilitation, Jun; 53 (6) 17. Hawkins, D. & Molé, P. (1997). Modeling Energy Expenditure Associated With Isometric, Concentric, and Eccentric Muscle Action at the Knee, Annals of Biomedical Engineering, Sep-Oct; 25 (5) 18. Petrofsky, J. et al. (2007). Muscle Strength Training and Weight Loss from a Combined Isometric Exercise and Dietary Program, Journal of Applied Research, 7 (1) 19. Westcott, W. L. (2012). Resistance Training is Medicine: Effects of Strength Training on Health, Current Sports Medicine Reports, Jul-Aug; 11 (4) 20. Caba, J. (2015). Male vs. Female Weight Loss: Why Do Men Lose Weight Faster Than Women? Medical Daily 21. Lavie, C. J. et al. (2001). Exercise and the Heart: Risks, Benefits, and Recommendations for Providing Exercise Prescriptions, The Ochsner Journal, Oct; 3 (4) 22. Plasqui, G. & Westerterp, K. R. (2005). Accelerometry and Heart Rate as a Measure of Physical Fitness: Proof of Concept, Medicine and Science in Sports and Exercise, May; 37 (5) 23. Kravetz, D. (2013). Sound Mind in a Sound Body 24. Sandhu, J. S. et al. (2014). Effect of Isometric Handgrip Training on Heart Rate and Arterial Pressure in Normotensive Individuals, Scholars Journal of Applied Medical Sciences, vol. 2 25. Kang, S.-J. et al. (2016). Effects of Aerobic Exercise on the Resting Heart Rate, Physical Fitness, and Arterial Stiffness of Female Patients With Metabolic Syndrome, Journal of Physical Therapy Science, Jun; 28 (6) 26. Kilbom, A. & Brundin, T. (1976). Circulatory Effects of Isometric Muscle Contractions, Performed Separately and in Combination With Dynamic Exercise, European Journal of Applied Physiology and Occupational Physiology, 36 27. Laird, W. P. et al. (1979). Cardiovascular Response to Isometric Exercise in Normal Adolescents, Circulation, Apr; 59 (4) 28. Palatini, P. (1988). Blood Pressure Behaviour During Physical Activity, Sports Medicine, Jun; 5 (6) 29. Carlson, D. J. et al. (2014). Isometric Exercise Training for Blood Pressure Management: A Systematic Review and Meta-Analysis, Mayo Clinic Proceedings, Mar; 89 (3) 30. Wiley, R. L. et al. (1992). Isometric Exercise Training Lowers Resting Blood Pressure, Medicine and Science in Sports and Exercise, Jul; 24 (7) 31. Devereux, G. R. et al. (2010). Reductions in Resting Blood Pressure After 4 Weeks of Isometric Exercise Training, European Journal of Applied Physiology, Jul; 109 (4) 32. Owen, et al. (2010). Effect of Isometric Exercise on Resting Blood Pressure: A Metaanalysis, Journal of Human Hypertension, Dec; 24 (12) 33. Sandhu, J. S. et al. (2014). Effect of Isometric Handgrip Training on Heart Rate and Arterial Pressure in Normotensive Individuals, Scholars Journal of Applied Medical Sciences, vol. 2 34. Roman, R.A. (1986). The Training of the Weightlifter, Sportivny Press 35. Li, Q. (2007). UniLife (University of Manchester), vol. 4, no. 11 36. McPhee, J. S. et al. (2016). Physical Activity in Older Age: Perspectives for Healthy Ageing and Frailty, Biogerontology, Jun; 17 (3) 37. Mayer, F. et al. (2011). The Intensity and Effects of Strength Training in the Elderly, Deutsches Ärzteblatt International, May; 108 (21) 38. Rantanen, T. et al. (1994). Maximal Isometric Strength and Mobility Among 75-Year-Old Men and Women, Age and Ageing, Mar; 23 (2) 39. Parrott, M. PhD (2017). Isometric, Super Slow Workout Challenging, But Safe, Arkansas Democrat-Gazette, 19th June 40. Goodpaster, B. H. et al. (2006). The Loss of Skeletal Muscle Strength, Mass, and Quality in Older Adults: The Health, Aging and Body Composition Study, The Journals of Gerontology, Oct; 61 (10) 41. Asmussen, E. & Heebøll-Nielsen (1962). Isometric Muscle Strength in Relation to Age in Men and Women, Ergonomics, 5 (1) 42. Symons, T. B. (2005). Effects of Maximal Isometric and Isokinetic Resistance Training on Strength and Functional Mobility in Older Adults, The Journals of Gerontology, Jun; 60 (6) 43. Bäckman, E. et al. (1995). Isometric Muscle Strength and Muscular Endurance in normal Persons Aged Between 17 and 70 Years, Scandinavian Journal of Rehabilitation Medicine, Jun ;27 (2) 44. Hess, N. C. L. & Smart, N. A. (2017). Isometric Exercise Training for Managing Vascular Risk Factors in Mild Cognitive Impairment and Alzheimer's Disease, Frontiers in Aging Neuroscience, 9: 48 1. This quote is variously attributed to Peter Drucker (the famous management consultant) or Karl Pearson (the founder of mathematical statistics). It is thought to be inspired by the quote anecdotally attributed to Lord Kelvin: If you can not measure it, you can not improve it. 1. Schmidt, R. F.& Thews, G. (editors) (1989). Human Physiology, ch. 26 (2nd Edition) 2. Rogin, G. (1961). Get Strong, Sports Illustrated (October Edition) 1. Ackland, T. R. et al. (2009). Applied Anatomy and Biomechanics in Sport (2nd Edition) 1. Petrofsky, J. S. & Phillips, C. A. (1986). The Physiology of Static Exercise, Exercise and Sport Sciences Reviews, 14 2. Ibid. 3. Weber, M. D. et al. (1994). The Effects of Three Modalities on Delayed Onset Muscle Soreness, Journal of Orthopaedic and Sports Physical Therapy, Nov; 20 (5) 4. Jones D. A. et al. (1989). Mechanical Influences on Longlasting Human Muscle Fatigue and Delayed-Onset Pain, Journal of Physiology, 412 5. Cheung, K. et al. (2003). Delayed Onset Muscle Soreness: Treatment Strategies and Performance Factors, Sports Medicine, 33 (2) 6. Allen, T. J. et al. (2017). Muscle Damage Produced by Isometric Contractions in Human Elbow Flexors, Journal of Applied Physiology, 124 7. Babault, N. et al. (2001). Activation of Human Quadriceps Femoris During Isometric, Concentric, and Eccentric Contractions, Journal of Applied Physiology, Dec; 91 (6) 8. Rio, E. et al. (2015). Isometric Exercise Induces Analgesia and Reduces Inhibition in Patellar Tendinopathy, British Journal of Sports Medicine, Oct; 49 (19) 9. Barreto, R. et al. (2019). Protective Effect Conferred by Isometric Preconditioning Against Slow- and Fast-Velocity Eccentric Exercise-Induced Muscle Damage, Frontiers in Physiology, 10 10. Ibid. CHAPTER 12 1. Starr, W. (2010). The Ultimate Strength Exercise, Part II: startingstrength.com CHAPTER 13 1. Schwarzenegger, A. (1998). The Encyclopedia of Modern Bodybuilding 2. Voroboyev, A. (1978). A Textbook on Weightlifting 3. Kovalik, A. (1978). Prevention of Overstress to the Skeletal System of Weightlifters, Theory and Practice of Physical Culture (Russian), 4 4. Hettinger, T. (1961). The Physiology of Strength, page 27 5. Kovalik, A. (1978). Prevention of Overstress to the Skeletal System of Weightlifters, Theory and Practice of Physical Culture (Russian), 4 6. Ibid. 7. Ibid. 8. Ibid. 9. Fleck, S. J. & Kraemer, W. (2014). Designing Resistance Training Programs (4th Edition) 10. Ibid. CHAPTER 14 1. Clark, M. A. et al. (2012). NASM Essentials of Personal Fitness Training (4th Edition) chapter 8 CHAPTER 15 1. Mentzer, M. (2002). High-Intensity Training, The Mike Mentzer Way 2. Thompson, W. R. (2010). ACSM's Resources for the Personal Trainer (3rd Edition), chapter 15 3. Petrofsky, J. S. & Phillips, C. A. (1986). The Physiology of Static Exercise, Exercise and Sport Sciences Reviews, 14 4. Ibid. 5. Clarke, R. S. et al. (1958). The Duration of Sustained Contractions of the Human Forearm at Different Muscle Temperatures, Journal of Physiology, Oct;143 (3) 6. Verkhoshansky, Y. & Siff, M. C. (2009). Supertraining, chapter 4.2.4 (6th Edition) 7. Hoffman, B. (1964). Functional Isometric Contraction, chapter 9 8. Verkhoshansky, Y. & Siff, M. C. (2009). Supertraining, chapter 4.2.4 (6th Edition) 9. Atha, J. (1981). Strengthening Muscle, Exercise and Sports Sciences Reviews, 9 10. Ibid. 11. Verkhoshansky, Y. & Siff, M. C. (2009). Supertraining, chapter 4.2.4 (6th Edition) 12. Syme, D. A. & Josephson, R. K. (2002). How to Build Fast Muscles: Synchronous and Asynchronous Designs, Integrative and Comparative Biology, 42, (4) 13. Hettinger, T. (1961). The Physiology of Strength 14. McGlynn, G. H. (1971). A Re-Evaluation of Isometric Strength Training, British Journal of Sports Medicine, Nov; 6 (1) 15. Verkhoshansky, Y. & Siff, M. C. (2009). Supertraining, chapter 4.2.4 (6th Edition) 16. Khouw, W. & Herbert, R. (1998). Optimisation of Isometric Strength Training Intensity, Australian Journal of Physiotherapy, 44 (1) 17. Muller, E. A. (1970). Influence of Training and Inactivity on Muscle Strength, Archives of Physical Medicine and Rehabilitation, 51 (8) 18. McDonagh, M. J. M. & Davies, C. T. M. (1984). Adaptive Response of Mammalian Skeletal Muscle to Exercise With High Loads, European Journal of Applied Physiology and Occupational Physiology, 52 (2) 19. Young, K. et al. (1985). The Effects of Two Forms of Isometric Training on the Mechanical Properties of the Triceps Surae in Man, Pflügers Archiv: European Journal of Physiology, Dec; 405 (4) 20. Salter, N. (1955). The Effect on Muscle Strength of Maximum Isometric and Isotonic Contractions at Different Repetition Rates, The Journal of Physiology, Oct; 130 (1) 21. Schoenfeld, B. J. (2010). The Mechanisms of Muscle Hypertrophy and Their Application to Resistance Training, Journal of Strength and Conditioning Research, 24 (10) 22. Ibid. 23. Baker, J. S. et al. (2010). Interaction Among Skeletal Muscle Metabolic Energy Systems During Intense Exercise, Journal of Nutrition and Metabolism, 2010 (1) 24. Ibid. 25. Butler, T., & Siegman, M. (1985). High Energy Phosphate Metabolism in Vascular Smooth Muscle, Annual Review of Physiology, 47 (cf. also page 60-61 of this manual.) 26. Mitchell, C. J. et al. (2012). Resistance Exercise Load Does Not Determine Training- Mediated Hypertrophic Gains in Young Men, Journal of Applied Physiology, Jul 1; 113 (1) 27. Ibid. 28. Salter, N. (1955). The Effect on Muscle Strength of Maximum Isometric and Isotonic Contractions at Different Repetition Rates, The Journal of Physiology, Oct; 130 (1) 29. Hettinger, T. (1961). The Physiology of Strength 30. Verkhoshansky, Y. & Siff, M. C. (2009). Supertraining, chapter 4.2.4 (6th Edition) 31. McDonagh, M.J. & Davies, C.T. (1984). Adaptive Response of Mammalian Skeletal Muscle to Exercise With High Loads: European Journal of Applied Physiology and Occupational Physiology, 52 (2) 32. Verkhoshansky, Y. & Siff, M. C. (2009). Supertraining, chapter 4.2.4 (6th Edition) 33. Fleck, S. J. & Kraemer, W. (2014). Designing Resistance Training Programs (4th Edition) 34. Burgomaster, K. A. et al. (2003). Resistance Training with Vascular Occlusion: Metabolic Adaptations in Human Muscle, Medicine & Science in Sports & Exercise, Jul; 35 (7) 35. Verkhoshansky, Y. & Siff, M. C. (2009). Supertraining, chapter 4.2.4 (6th Edition) 36. Salter, N. (1955). The Effect on Muscle Strength of Maximum Isometric and Isotonic Contractions at Different Repetition Rates, The Journal of Physiology, Oct; 130 (1) 37. Clarke, D. H. & Alan Stull, G. (1969). Strength Recovery Patterns Following Isometric and Isotonic exercise, Journal of Motor Behavior, Sep; 1 (3) 38. Fleck, S. J. & Kraemer, W. (2014). Designing Resistance Training Programs (4th Edition) 39. Funderburk, C. F. et al. (1974). Development of and Recovery from Fatigue Induced by Static Effort at Various Tensions, Journal of Applied Physiology, 37 (3) 40. Whitley, J. D. (1967). The Influence of Static and Dynamic Training on Angular Strength Performance, Ergonomics, May; 10 (3) 41. Raitsin, L. M. (1974). The Effectiveness of Isometric and Electro-Stimulated Training on Muscle Strength at Different Joint Angles, Theory and Practice of Physical Culture, 12 42. Rosentsweig, J. J. & Hinson, M. M. (1972). Comparison of Isometric, Isotonic and Isokinetic Exercises by Electromyography, Archives of Physical Medicine and Rehabilitation, 38 (3) 43. Smith, L. E. (1974). Strength Increments Following Massed and Distributed Practice Relative to Motor Learning, Medicine in Science and Sports, summer; 6 (2) 44. Murray, A. (1971). Modern Weight Training—The Key to Physical Power (2nd Edition) 45. Ackland, T. R. et al. (2009). Applied Anatomy and Biomechanics in Sport (2nd Edition), chapter 8 46. O'Shea, K. L. & O'Shea, J. P. (1989). Functional Isometric Weight Training, Its Effects on Dynamic and Static Strength, The Journal of Strength & Conditioning Research, May 47. Babault, N. et al. (2001). Activation of Human Quadriceps Femoris During Isometric, Concentric, and Eccentric Contractions, Journal of Applied Physiology, Dec; 91 (6) 48. Kreher, J. B. & Schwartz, J. B. (2012). Overtraining Syndrome, Sports Health, Mar; 4 (2) 49. Verkhoshansky, Y. & Siff, M. C. (2009). Supertraining, chapter 4.2.4 (6th Edition) 50. Ackland, T. R. et al. (2009). Applied Anatomy and Biomechanics in Sport (2nd Edition), chapter 8 51. Atha, J. (1981). Strengthening Muscle, Exercise and Sports Sciences Reviews, 9 52. Hettinger, T. (1961). The Physiology of Strength 53. Atha, J. (1981). Strengthening Muscle, Exercise and Sports Sciences Reviews, 9 54. Hettinger, T. (1961). The Physiology of Strength 55. Berger, R. (1962). Comparison Between Resistance Load and Strength Improvement, Research Quarterly for Exercise and Sport, 33 (4) 56. Ackland, T. R. et al. (2009). Applied Anatomy and Biomechanics in Sport (2nd Edition), chapter 8 57. Fleck, S. J. & Kraemer, W. (2014). Designing Resistance Training Programs (4th Edition) 58. Ibid. 59. Medvedev, A. S. (1986). A System of Multi-Year Training in Weightlifting 60. Kraemer, W. & Harman, S. (1998). Building Strength, Manual of Sports Medicine, 1. Baye, A. M. Isometrics, Timed Static Contractions, and Static Holds, MikeMentzer.com [link] [comments] |
| Is this an effective work out plan? Posted: 04 Jul 2021 08:59 PM PDT This is the workout plan that I am starting and I was wondering how effective it appears. I am already in really good shape, just wanting to transition to calisthenics. I'm just looking to stay in shape and my current callisthenic goals right now is just to be able to hold a solid handstand and maybe increase my chest size just slightly. I would probably do these exercises 3-4x a day along with a 1-2 mile run: Day One:
Day Two:
Day Three:
Day Four:
Day Five:
Day Six: REST Day 7: Rest [link] [comments] |
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