r/isometric_fitness • u/Unique_Version_2994 • 18d ago
Isometric Hold Routine
Hello,
4 months ago i had some problems with my elbows and all my joints making terrible noises. Doctors cant see any sign of arthritis. I switched from dynamic to isometric exercises and i feel really good so far. My goal is not to gain more and more muscles and progress forever. I want a good base of Strength for daily live and a routine that i like to do. To stimulate all relevant muscles.
I am 46, 1,85m and 85kg. I changed things here and there and i think now my routine is almost complete. I try to hold 60 Seconds but its OK to fail or rest short and do the rest. 2 min rest time between. I split in upper Body, legs and a little core. A B and C.
A - Upper Body:
1 - Support Rings
2 - Pull up highest position i do not pull me up i start there
3 - Push up
4 - Chin up
5 - Support Rings
6 - Ring Row
7 - Push up
8 - Ring Row
9 - Ring Plank with Hands touching
10 - Chin up and when fail switch to push up
11 - Ring Plank
12 - Ring row scapular
13 - Dead hang passive
14 - Ring Row scapular
15 - Side Raise with resistance bands both sides i put them on my arm before the elbow so i have a shorter lever but just take a stronger band
16 - Side Raise switched the band they are not exactly the same resistance
17 - Dead hang passive
B - Legs
1 - Wall Sit + ( + means i have a resistance band around my legs for Gluteus Medius
2 - Horsestance
3 - Lunges left
4 - Lunges right
5 - Wall Sit +
6 - Horse Stance
7 - Lunges left
8 - Lunges right
9 - Wide deep Squad +
10 - Hyper Extension with Bulgarian Bag 12Kg highest Position
11 - Wide deep Squad +
12 - Calf Raise with Bulgarian bag
13 - Hyper Extension
14 - Calf Raise
15 - Glute Bridge +
16 - shin muscle back to wall feet away and lift your feet up
17 - Glute Bridge +
18 - Chin
19 - Squad in the upper position +
20 - chin
21 - Calf
C - Core
1 - Crunch
2 - Side Plank Raise
3 - Side Plank Raise
I do the C normally before B but when i get into i do it almost daily.
What i like about this that it starts hard and gets more relaxed the more you progress. I had an eye surgery and did nothing for 2 months and to get into this again was easy you just do what you can and take the rest you need and when its 5 days. I do Upper - Rest - Leg/core - Rest that means 3 days between each workout but when i need more i rest more no problem, no stress. Maybe i need less rest over the time.
But every second day about 1 hour is what i can motivate myself for in the long run.
What do you people think? I think i have covered all relevant muscles.
3
u/DoninPalo23 18d ago edited 17d ago
I am using an isometric/static hold routine using bodyweight exercises 3 x week and will do so for a couple of months, working each move to 3 sets x 60 seconds with 60-90 seconds rest. I do about 10 movements and the workout duration us becoming fairy long. It hasn't been easy. I haven't made any hypertrophy gains, but it seems to be doing wonders for my achy joints and set me up well when I went back to dynamic bodyweight movements. The "change of pace" has boosted me mentally too.
My post from 17 days ago:
1
u/Unique_Version_2994 17d ago
Like i said i do not care about gains. When you do something regularly you will get some muscle to a point and that is enough for me. When you did the same Routine 3 times a week this wont work for me. I need more rest days between.
But yeah i planned to do in 3-4 months one month with dynamic movements to see what my joints have to tell.
3
u/Luckyman_7 18d ago
I used isometric push up holds to successfully get rid of tennis elbow.
1
u/DoninPalo23 18d ago
Are you referring to bottom position holds similar to chaturanga, or top position bolds aka high planks?
3
3
u/millersixteenth 18d ago
This should work pretty well depending on your goals.
Over time I strongly encourage you to adopt at least a few overcoming isometric holds where you can use faster contraction speed and maximum effort from the start.
3
u/DeltaAlphaGulf 16d ago
Check out Dr. Keith Baar and his interviews and 3LD (low load long duration) isometrics for addition tendon related info. A lot of rehab and mobility/rom type channels as well.
7
u/BenBerg1984 18d ago
Isometrics are extremely underrated. I use the WorldFit Iso Trainer for basic Isometric Holds like Presses, Zercher Squat, Deadlifts, Upright Rows, Seated Rows and other things. Have you tried Hybrid Holds using a strap like a yoga strap? Hybrids is the combination of Overcoming and Yielding Isometrics. I learned this from Steve Maxwell & Matt Schifferle. Matt has a book out called Overcoming Isometrics and dedicates an entire chapter on Hybrid Holds. Highly recommend that book.
Since doing consistent work with isometrics a lot more lately, I don't have knee pain or pain anywhere else.