THIS IS BODYBUILDING EPISODE NUMBER 15
BALLISTIC ISOMETRICS,
YOU CAN LISTEN TO THIS EPISODE, IN MY VIDEO SERIES, RATHER THAN HAVE TO READ IT.
WHEN I GET TO APPROXIMATELY EPISODE NUMBER 20, I WILL HAVE A PDF BOOK AVAILABLE FOR DOWNLOAD WHICH WILL HAVE THE TEXT OF ALL THE EPISODES.
SOME 35 YEARS AGO, I WAS DOING LEG RAISES ON A BENCH. I ASKED MY FRIEND TO KEEP HITTING ME IN THE STOMACH WITH A PADDED 4 FOOT LONG BOARD THAT WAS USED IN THE GYM AS A PAD TO FURTHER ADJUST YOUR POSITION ON A MACHINE. EACH TIME MY STOMACH WAS HIT, I WAS AMAZED AT HOW INSTANTANEOUSLY MY MUSCLES WOULD CONTRACT MUCH MUCH HARDER THAN WHAT THEY WERE ALREADY. THERE WAS A TREMENDOUSLY HEIGHTENED CENTRAL NERVOUS SYSTEM RESPONSE OF WHICH PLAYS A LARGE ROLE IN STRENGTH. AND WITH ADDED CNS RESPONSE CAPABILITY THERE IS ADDED INTENSITY UPON THE FIBERS, PARTICUARLY THE TYPE 2B.
MY MUSCLES WERE SORE AFTERWADS AND THEY WERENT SORE FROM BEING HIT BECAUSE IT WAS CUSHIONED. LITTLE DID I KNOW AT THE TIME THAT THEY WERE SORE FROM EXTREME ISOMETRIC CONTRACTIONS THAT WERE OCCURRING WHILE I WAS LETTING THE RESISTANCE UP AND DOWN.
OR, WHILE A CONCENTRIC AND ECCENTRIC WAS BEING PERFORMED.
SO IN PRACTICE, LETS SAY THAT WE HAVE A LAT PULL. WHILE YOU ARE DOING YOUR CONCENTRIC PULL, AND YOU THINK YOUR MUSCLES ARE BEING FUILLY CONTRACTED HAVE A TRAINING PARTNER GIVE A MOMENTARY HARD PULL IN THE OPPOSITE DIRECTION, MOMENTARILY SPIKING THE WEIGHT BEING LIFTED CONSIDERABLY. PERFORM THE SAME WHEN YOU ARE LETTING THE WEIGHT DOWN, ( ECCENTRICALLY ) WITH YOUR TRAINING PARTNER PROVIDING AN INSTANTANEOUS HARD JERK TO SPIKE THE WEIGHT YOU ARE LETTING DOWN CONSIDERABLY.
DONT LOOK AT YOUR PARTNER. ALLOW YOUR CENTRAL NERVOUS SYSTEM TO HAVE TO REACT.
THIS TRAINING WILL IMPROVE CNS RESPONSE TIME, INCREASE OUTPUT AND PLACE TREMENDOUS STRESS UPON THE TYPE 2B FIBER.
SPECIAL NOTE : THERE IS INCREASED RISK OF INJURY TO PERFORM THIS TRAINING TECHNIQUE. YOU SHOULD HAVE AT LEAST A YEAR OF INTENSE TRAINING COMPLETED BEFORE YOU DO THIS.
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PERSONAL AND GROUP INDOOR AND OUTDOOR TRAINING
ROBERT MALEK
ONE OF THE CHARLES POLLOQUIN PRINCIPLES IS THE CHANGING OF SPEED. THIS IS SOUND GUIDANCE. INI LIFE, YOU DONT ALWAYS HAVE TO MOVE AN OBJECT QUICKLY NOR SLOWLY. ONE, THE OTHER AND IN BETWEEN. AS I HAVE NOTED BEFORE UPON MY EPISODES, REALITY IS BETTER THAN A SIMULATION OF REALITY. IN OUR HISTORY, OUR MOVEMENTS TOOK THE PLACE OF A VARIETY, RESISTANCE VARIETY, SPEED VARIETY, ETC. WHEN WE SPEAK OF MUSCLE CONFUSION OR CHANGING UP THE ROUTINE AND AS TO WHY THIS WORKS, IT WORKS BECAUSE IT ALWAYS HAS. MOVING THE SAME WEIGHT TIME AND TIME AGAIN UPON THE SAME ANGLE, SPEED, TEMPO, REST TIME, ETC., ISNT WHAT REALITY IS OR EVER WAS. OUR EVOLUTION WAS UPON SIMILARITY BUT VARIETY. VARIETY BUT SIMILARITY.
GREATER SPEED TENDS TO FOCUS UPON THE TYPE 2B FIBER, SLOWER SPEED TENDS TO FOCUS UPON THE TYPE 2A FIBER. YOU NEED TO DEVELOP BOTH FOR MAXIMUM SIZE AND STRENGTH.
CHANGING OF TEMPO HAS TO DO WITH THE AMOUNT OF TIME IN BETWEEN EACH REP. PAUSING GIVES THE BLOOD A CHANCE TO FLOW, ATP CP STORES TO REPLENSIH. IT HITS THE TYPE 2B FIBER VERY HARD.
MIKE MENTZER WOULD DO SOME SETS WHERE HE WOULD DO 4 - 6 REPS WITH 10 SECOND PAUSES IN BETWEEN EACH REP IN HIS REST PAUSE ROUTINE.
HE WOULD ALSO FINISH A SET, WAIT TEN SECONDS AND PUMP OUT ANOTHE REP. HE WOULD IN THIS FASHION DO 2 - 3 MORE REPS.
DO A SET WHERE YOUR REPS ARE FAST.
DO ANOTHER SET WHERE YOUR REPS ARE SLOW.
DO A SET WHERE YOU PAUSE IN BETWEEN EACH REP UP TO 10 SECONDS.
VARY THE REP SPEED AS YOU VARY THE PAUSE LENGTHS.
FORCED REPS IS AN AREA THAT IS APPLIED GENERALLY AS A SHOCK TECHNIQUE AND BRO SCIENCE. SO WHEN YOU CANT DO ANY MORE REPS, A TRAINING PARTNER HELPS YOU RAISE OR MOVE THE WEIGHT FOR ANOTHER 2 -3 REPS. WHY NOT 10 ? 15 ? 5 ? OR 20. THIS IS AN AREA THAT IS NEVER DISCUSSED SINCE IT IS THOUGHT OF AS ESSENTIALLY, BRO SCIENCE. OR ANECDOTAL UPON WHAT THE OTHER GUYS ARE DOING OR HAVE DONE.
THIS IS WHY BODYBUIILDING FOUNDATIONAL EPISODE 1 EXISTS. METHODS CAN BE IN THE MILLIONS. PRINCIPLES ARE FINITE AND NEVER CHANGE.
PUT INTO PRACTICE, IT ALL DEPENDS UPON THE FIBERS YOU WISH TO HIT AND THE ENERGY PATHWAYS YOU WISH TO DEVELOP.
ONE OF THE CHARLES POLLOQUIN TRAINING METHODS IS TO START DROPPING THE WEIGHT FROM REP 1. THIS CAN BE FOUNDATIONALLY SOUND, THOUGH WE SHOULD KEEP IN MIND THAT FORCE PRODUCTION STAYS VIRTUALLY CONSTANT FOR THE FIRST 10 SECONDS.
DROPPING THE WEIGHT AFTER 2 SECONDS OF EFFORT IF NECESSARY, WOULD BE VERY VERY SLIGHT.
TO TARGET THE TYPE 2B FIBER WHICH HITS ITS PEAK IN ABOUT 2 SECONDS WOULD NECESSITATE REPEATED BOUTS OF REPS ( APPROX. 6 ) WITH A 10-20 SECOND REST IN BETWEEN SINCE ATP CP REGERATION TAKES 10 SECONDS PER ABOUT 1 SECOND OF EFFORT.
IF WE WERE CHOOSING TO TARGET THE TYPE 2B INTO THE 2A, WE WOULD EMPLOY FORCED REPS PAST THE 2 SECOND TIME AND IF CHOSEN , UP UNTIL THE 30 SECOND PATHWAY.
IF WE WERE TARGETING THE HYBRID 2A/1, WE WOULD CONTINUE UNTIL THE 60 SECOND MARK AND IF WE CHOSE TO CONTINUE TO TARGET THE TYPE 1, UNTIL THE 90 SECOND MARK . EVEN FURTHER DEPENDING UPON HOW MUCH WE WISH TO STRESS THE AEROBIC PATHWAY, EMPLOYING THE TYPE 1 FIBER.
ONCE AGAIN, THIS IS WHY IT IS SO CRITICAL TO HAVE A FOUNDATIONAL UNDERSTANDING OF THE FIBERS AND ENERGY PATHWAYS. WITHOUT THEM, YOU ARE FLOUNDERING IN THE DARK, HAVING NO IDEA WHAT TO DO BUT PLAY A GAME OF " MONKEY SEE, MONKEY DO." PROCEEDING WITH BRO SCIENCE WITHOUT ANY SCIENTIFIC FOUNDATION.
I WISH TO MAKE CLEAR THOUGH I DONT HAVE AN ISSUE WITH BRO SCIENCE. HOWEVER, FOUNDATIONAL SCIENTIFIC PRINCIPLES HELP YOU TAILOR THE BRO SCIENCE TO THE TRAINING AND CONDITIONING YOU WISH TO TARET AND ACHIEVE.
REST PAUSE IS ONE OF THE MENTZER PRINCIPLES OF TRAINING AND IS A SOUND TRAINING PRACTICE.
WHILE THERE ARE MANY WAYS TO REST / PAUSE, MENTZER COINED THE FOLLOWING TWO WHICH ARE VERY GOOD..
1. 4-6 REPS WITH A 10 SECOND REST TIME IN BETWEEN EACH REP. THIS REALLY SLAMS THE TYPE 2B FIBER FOR STRENGTH.
2. AT THE END OF YOUR SET, REST 10 SECONDS AND DO ANOTHER REP, THEN DO IT AGAIN A SECOND TIME. OPTIONAL FOR A THIRD TIME...
THERE ARE TWO DIFFERENT TYPES OF ACTIVITIES. BODYBUILDING AND SPORT OR WORK.
SPORT / WORK IS ESSENTIALLY TRYING TO ACHIEVE A GOAL WITH THE LEAST AMOUNT OF WORK / RESISTANCE POSSIBLE TO BE ABLE TO PRODUCE MORE WORK OR WORK WITHIN A SHORTER PERIOD OF TIME.
SO FOR INSTANCE, WHEN I PULLED APPROXIMATELY 800,000 POUNDS IN 5 DAYS AT THE BEACH, I HAD A CHOICE. EMPLOY TECHNIQUE WHEREAS I USED MY BODY WEIGHT TO MAKE THE PULLS EASIER OR EMPLOY TECHNIQUE IN THE REVERSE AND SACRAFICED OVERALL " SPORT " PERFORMANCE WITH BODYBUILDING FORM TO NOT ALLOW OTHER MUSCLES OR INERTIAL TECHNIQUE THAT ENABLED MY REPS TO BE EASIER.
WHEN YOU FOCUS ON THE REPS, YOU ARE NOT FOCUSING ON THE BODYBUILDING. YOU ARE FOCUSING ON COMPLETING THE TASK.
IT IS CRITICALLY IMPORTANT THAT FOR BODYBUILDING PURPOSES YOU ARE NOT SACRAFICING FORM OR USING OTHER MEANS TO MAKE THE
" LIFT ' EASIER...
THIS SAID, THIS GOES MUCH FURTHER....
WHEN YOU FOCUS ON COMPLETING YOUR " PRESCRIBED " REPS AND SETS OR EVEN JUST REPS WITHOUT A PRESCRIBED SET NUMBER, NOW YOU CANNOT EMPLOY VARIOUS SHOCK METHODS BECAUSE YOU HAVE TO COMPLETE THE SET... NUMBER !!!!!!!!!!!!
FORGET ABOUT THE NUMBER. YOUR MUSCLES DONT UNDERSTAND NUMBERS.
THE OBSESSION WITH GOALING FOR NUMBERS MAKES YOU " DEAF, DUMB AND BLIND " TO BEAUTIFULLY BRUTAL CREATIVE SHOCK METHODS TO EMPLOY UPON YOUR MUSCLES SACRAFICED FOR YOUR DESIRE TO ACHIEVE A SET NUMBER WHICH MAKES NO SENSE.
WHILE I HAVE NO INTENTION OF ABANDONING THE BASIC SET WITH THE BASIC REPS, I HAVE EVERY INTENTION OF NOT MAKING SUCH AN OBSESSIVE NORM.
LOOK MORE TOWARD TOTAL FAILURE FOR YOUR SETS RATHER THAN EXERCISE BY THE NUMBERS. FURTHERMORE, START LOOKING AT THE TIME, RATHER THAN JUST THE NUMBERS.
WHEN YOU FREE YOURSELF FROM THE CONSTRAINTS OF REPS YOU HAVE TO COMPETE FOR YOUR SET AND EMBRACE YOUR FREEDOM RATHER THAN A PRE CONCEIVED OVERDONE NOTION OF STRUCTURE IN EXERCISE, YOU WILL FIND THAT YOU WILL BE EMPLOYING MANY MORE SHOCK METHODS, MUCH MORE CREATIVITY AND MUCH BETTER OVERALL CONDITIONING THAN THE SAME USUAL REP AND SET ROUTINE.
QUITE SIMPLY....................PLAY !!!! AND HAVE A GOOD TIME.
THAT TRAINING PARTNER OF YOURS IF YOU HAVE ONE, RATHER THAN JUST STANDING THERE CAN ASSIST YOU WITH A BOAT LOAD RESISTANCE VARIETY.
THIS ALL SAID, THIS ONLY WORKS IF YOU ABANDON REPS AND EMBRACE TIME / SETS TO FAILURE / WITH THE DRIVE, DESIRE AND DISCIPLINE TO MAKE YOUR SETS MORE DIFFICULT !!! AND NEVER LESS.........................JUST LIKE WHEN YOU WORKOUT OUTDOORS AND " HAVE TO GET BACK ", YOU DONT TAKE THIS AS AN OPPORTUNITY TO BREAK GOOD FORM AND START TURNING EXERCISE INTO AN ATHLETIC EVENT.
LETS HAVE A LOOK AT ECCENTRICS FOR A MOMENT. ECCENTRICS SHOW THE BEST EFFECT WHEN THEY ARE OVERLOADED ABOVE WHAT YOU CAN DO CONCENTRICALLY. SO HERE YOU ARE DOING YOUR SET AND YOUR TRAINING PARTNER STARTS OVERLOADING YOUR ECCENTRICS AND YOU TELL HIM OR HER TO STOP BECAUSE YOU ARE TRYING TO COMPLETE YOUR SET !!!! NOW, YOU CAN SEE HOW WRONG THIS IS...
AS SAID BY BODYBUILDER AND COMPETITIOR PAUL WHO I ADMIRED WHEN I WAS ONLY 18 AT THE PAERDEGAT ATHLETIC CLUB IN BROOKLYN BACK IN THE LATE 80'S AND EARLY 90'S...
" MAKE SURE YOU TAKE YOUR WORKOUT TO \THE BEACH WITH YOU !!!!"
- COULDNT HAVE BEEN SAID BETTER. THANK YOU PAUL.
TO BEGIN, THE BENEFIT OF ISOMETRICS IN REGARDS TO STRENGTH IS ACTUALIZED AT THE POINT OF ISOMETRIC HOLD PLUS 15 DEGREES IN BOTH DIRECTIONS... HENCEFORTH, OPTIMALLY FOR STRENGTH, THE ISOMETRIC WORK SHOULD BE AT TWO - THREE POSITIONS ALONG WITH RANGE OF MOVEMENT.
ONE CHARLES POLLOQUIN TECHNIQUE IS SOMETHING HE CALLS ISOMETRONICS.
WHAT IT IS, IS THAT YOUR LAST REP, INSTEAD OF HOLDING A WEIGHT AS AN ISOMETRIC, YOU TRY TO DRIVE THROUGH AN IMMOVABLE OBJECT SUCH AS A CROSS BAR ON A SQUAT RACK PREVENTING YOU FROM LIFTING THE BARBELL CURL ANY FURTHER. SO IN THIS INSTANCE, YOU TRY AND DRIVE THROUGH THE SIDE BARS ON THE RACK WITH YOUR BARBELL.
HOW HE DID THIS DOESNT REALLY MATTER. WHAT DOES MATTER IS THAT IT IS AN ISOMETRIC HOLD OF AT LEAST 3 SECONDS THAT YOU DONT JUST HOLD BUT YOU TRY TO DRIVE THROUGH WITH ALL YOUR STRENGTH.
NOW, LET ME PROPOSE VARIATIONS AND APPLICABILITY....
YOU ARE DOING CHEST FLYS ON A MACHINE. YOUR TRAINING PARTNER HOLDS A PAD AT THE END OF THE MOVEMENT AS YOUR FISTS COME TOGETHER. WHEN YOU CONTACT THE PAD, YOU
A) PUSH INTO THE PAD AND HOLD RATHER THAN JUST CONTACT IT. YOU JUST INCREASED THE RESISTANCE UPON THE ISOMETRIC....
B) HOLD A BARBELL PLATE IN BETWEEN YOUR FISTS TO ENSURE YOU ARE PRESSING HARDER THAN THE ORIGINAL RESISTANCE. THIS IS WHERE YOU ARE PRESSING HARDER AND THE OBJECT IS NOT GIVING OR MOVING UNLIKE WITH THE PAD IN " A " ABOVE.
SO IN " A " THERE WAS GIVE ON THE ISOMETRIC WITH INCREASED RESISTANCE.
IN B THERE IS INCREASED FORCE THAT YOU APPLY ON AN IMMOVABLE OBJECT.
NOW OTHER OPTIONS...
C) PUSH INTO THE PAD AND DONT HOLD FOR MOMENTARY RESISTANCE INCREASE
D) PUNCH THE PAD FOR SPEED AND RATE OF FORCE DEVELOPMENT
SO LETS TAKE A LOOK AT THIS IN PRACTICE...
REP 1 PUNCH THE PAD IN BETWEEN YOUR FISTS ( DONT HOLD )
REP 2 PUSH INTO THE PAD WITH YOUR FISTS BUT DONT HOLD
REP 3 PUSH INTO THE PAD WITH YOUR FISTS AND DO HOLD FOR 3 - 5 SECONDS.
REP 4 HOLD THE BARBELL PLATE IN BETWEEN YOUR FISTS AND DO HOLD FOR 3-5 SECONDS.
MIX UP 1-4 .
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