2/25/2012 Update
It has been some time since I updated this blog. For anyone interested I have continued my static hold workouts with some refinements. I am now paying particular attention to starting each movement as slowly as possible taking a few seconds to move the weight at all; then moving the weight slowly into position for the static hold; maintaining the hold as long as possible until the weight slowly drops back onto the stack. This refinement is based on comments from the Body by Science blog. The thought is that the slow start allows for maximum formation of cross bridges between muscle fibers. The additional thought is to recruit and then exhaust as many fibers as possible as quickly as possible.
These days I am targeting TUL of 60 - 90 seconds for upper body movements and ~ 3 minutes for the leg press. Since the first of the year I have been sticking to a once a week workout schedule.
I am particularly pleased with my recent progress in reducing my weight. I am still following the Perfect Health Diet and maintaining carbs at ~ 100 grams per day and limiting total calories to ~ 2,100 per day. I have been doing this since the first of the year, weighing and measuring food, and have lost an average of 2.5 lbs per week without feeling particularly hungry. I have lost at least 6" in my waste and my overall energy is great.
The commercials are full of ads promoting P90X, Zumba, Insanity, Brazil Butt Lift, ab rockers, ab rollers, and Sensa. Yet I have never seen anything come close to isometric exercise(static contraction)being advertised on Television. Can't help wonder, why not?
ReplyDeleteJames, you have been a real inspiration to me. I "fell off the wagon" without your postings. I will start diligently again. I really missed your postings. I am sure that many other people feel the same way.
ReplyDeleteThank you,
Michael
@Michael,
ReplyDeleteHope you get back on the wagon. I think there is a lot more to get out of a regular resistance training program in terms of health and fitness than simply growing muscle/increasing strength.
Good luck!
Jim
Jim, haven't heard anything on your routine for awhile. Are you still following it and what kind of results are you seeing? You mentioned that you had joined 24 Fitness, so are you using machines or free weights for the static holds?
ReplyDelete