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Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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Dr. Darden - Question on Isometrics
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parker1

Hi Dr. Darden,

Any thoughts on substituting isometrics in place of the recommended exercise protocols in your books from time to time? John Little's Nautilus North Study showed some impressive results through pure isometric workouts with holds averaging around 20 or 30 seconds.

Thanks -
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Ellington Darden

I remember reading Little's isometric material years ago when it was first published. Maybe I need to go back and take another look? Thanks.

Ellington
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Crotalus

parker1 wrote:
Hi Dr. Darden,

Any thoughts on substituting isometrics in place of the recommended exercise protocols in your books from time to time? John Little's Nautilus North Study showed some impressive results through pure isometric workouts with holds averaging around 20 or 30 seconds.

Thanks -


I never did 'true' isometrics but today did try holds at the contracted and stretched positions with a great effect.

I selected less weight than normal with a Pec Deck and held the contracted position for three deep breaths (about 6 seconds) then lowered it to a complete stretch and again held that for six seconds , then back to the contracted point and continued until positive failure about the 9-10 rep with the pauses in each position. Twenty seconds later I repeated it , trying for half what I just got in reps like you would in a Dr. Ken 50% set.

In about a minute I went to dips and did the same with a six second pause in the stretched position only and stayed out of the lock out. Went to positive failure. I repeated it in 20 seconds , again in 50% fashion.

Great chest workout ! I think I'll play around with my 'new toy' in other movements as well.
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sirloin

parker1 wrote:
Hi Dr. Darden,

Any thoughts on substituting isometrics in place of the recommended exercise protocols in your books from time to time? John Little's Nautilus North Study showed some impressive results through pure isometric workouts with holds averaging around 20 or 30 seconds.

Thanks -


Ive been experimenting with statics for 4 years now, I personally prefer Mike Mentzers recommended static holding times of 8-12 seconds for upper body exercises and 15-30 seconds on legs vs JL's 1-6 second recommendation.
Im also not keen on John's recommendations for the triceps and quads (leg extensions and kickbacks), these exercises simply dont overload those muscles imo.


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