Isometrics Exercise of the Yielding Kind (Pros and Cons)
I talk about overcoming isometrics(Against an immovable object) a great deal but what about yielding isometrics(Against opposing limbs)?
“Milo reasoned that an Isometric exercise was really a Charles Atlas self-resistance exercise where so much force was applied in both directions that no movement occurred because the muscles were involved in a deadlock wrestling match against each other for 10 seconds.” (Peterson p5, Isometric Power Revolution)
Story
The book that introduced me to yielding isometrics was John Peterson’s, “Isometric Power Revolution.” In the book you will find some bodyweight exercises, yielding isometrics, flexing exercises similar to muscle control, and a whole bunch of history. More than any other minimalist modality(except muscle control) yielding isometrics provides one the ability to work out literally anywhere.
If you’re visiting a relative and there’s no good gym nearby, the layout of their crib is not conducive to working out… Yielding Isometrics
You’re on a long flight…Yielding Isometrics
On a cross-country road trip…Yielding Isometrics
The book shows multiple options in force generation poses for almost every muscle on the body.
This form of isometric exercise I used sparingly as I was already focused on progressive calisthenics at the time of finding this book. Since that time I have used it every blue moon if I was traveling somewhere.
Although this form of isometric needs no equipment and has several benefits to it the issues I have experienced along with my specific goals have stopped me from being consistent with it.
But if you read this blood and look into the book and find that it works for then I’m happy I could point you in the right direction.
Overcoming Isometric Comparison
When straining against a rope, strap, tree, or pillar, that object you are generating force against is providing almost no feedback other than, “I cannot be moved.” This in turn enables you to focus more on the appropriate muscles and to generate force where needed. If you're trying to break a strap during a push-up all you need to do is focus on your arms because that’s where you want the tension, focus, blood flow, and the whole of the growth forces.
With yielding isometrics it will be divided. If you’re doing a curl the other arm will need to be forced down in a tricep press to provide significant tension for the bicep on the other arm. The blood flow is divided and so is your focus. I have no doubt an impressive physique can be achieved with such methods but falls short in other areas in comparison to overcoming isometrics. If done right overcoming isometrics can leave you feeling lighter than you actually are in a quicker amount of time compared to calisthenics. I haven’t experienced this phenomenon when it comes to yielding isometrics.
The Legs
The force generation poses for the leg are similar to the hamstring and quad machine movements you’ll find at the gym. Because of this, you’re legs aren’t in a position similar to how they would be functioning in nature. With yielding isometrics, you are performing, “Open-Chain” exercises meaning your limbs are moving while your body is stationary. The shearing forces on the knee that some experience with the leg extension I have experienced with some of the leg extension force generation poses. Looking back now this might have attributed to some of the knee pain I was experiencing with my pistol squats.
In Open-Chain movements, there is less of cooperation between musculature surrounding the working muscles. This lack of cohesiveness in the joints and musculature compared to natural movements can cause problems. This is why building up to something like a sissy squat will not only make you look good in shorts but strengthen the tendons around the knee along the journey.
The Tendons
Although strength and muscle can be gained with this system I believe I might leave tendons alone to fend for themselves. Overcoming isometrics are up to the task for this. Muscle Control, given that Maxick did sustain a shoulder injury during a performance, not so much. Yielding Isometrics do about as much as Muscle Control in tendon build-up. The health of the tendons is of great importance not only to perform great feats of strength in your prime, but to give you mobility and pain-free movement in old age.
A system should train the mind, muscles, and connective tissues equally. Without this, there is an imbalance that will lead to pain or sickness.
Side Note
The gym I worked in had two different leg extensions and some could you use one with no problem while the other snap, cracked, and popped their knees. Why some tout the leg extension machine as, “Safe” and others do not might come to the dimensions of the machine they’re using as well as their body.
Back on track
Maybe I was doing something wrong who knows? But I have put to use better ways to train my lower body.
Compared to Muscle Control
Muscle Control is a very complex non-apparatus(no equipment) training modality. In an environment free of noise pollution it might be great but in some parts of North Texas, you won’t be able to think straight especially if you live close to a major intersection…
Yielding Isometrics could be a great substitute for although it takes some concentration it’s not the laser-like focus needed for Maxick’s system. You do a few warm-ups, jump into it, and you leave feeling refreshed.
Combined With Other Forms/Modalities
By itself, it can be beneficial but pairing it with something I believe will yield(get it!?!?) the best results. Preferentially something that will build the tendons and improve coordination.
Thanks
This book had a wealth of historical information in it that started me down the path of minimalist fitness. Without it, I would never have stumbled upon Joseph Greenstein(The Mighty Atom), Alexander Zass (the Amazing Sampson), Maxick, and many others. Progressive calisthenics is great but used by itself it can only do so much.
This book also has a section on the power of our thoughts which is pretty good.
Thank you for making it to the end and if you have any questions let me know.
Until Next Time