The Quality Of Your Muscle Growth Part 2
“A muscle can be of high or low quality, just as may a steel spring. You can buy a steel spring which will have a certain degree of springiness, but which will ordinarily lose that quality under the strain of use. And you can buy another spring of exactly the same weight and thickness which will have twice as much resiliency, and which will last indefinitely. The difference lies in the quality of the material and the superior process of manufacture” (p 89 Liederman, Secrets of Strength)
“More muscle can be exerted in Functional Isometric Contraction then by contraction where by means of movement, the muscle is allowed to shorten. There is more cell growth as a result of Functional Isometric Contraction.” (p 5 Hoffman Functional Isometric Contraction)
Context
Life experiences have taught me that through either people or situations, there’s more than meets the eye.
All failures in life have an effect. Through my failures in the past in regard to physical efforts I was taught that function and ability are more important than image. However, size isn’t all bad and there are health benefits to having muscle. I know if I want to gain size in a minimalist way I could easily do it with high-rep push-ups/pull-ups using a partial range of motion. However, with this form of training with 100s of reps, one will need to perform it over a significant period of time. Fortunately for me wherever I go in life things always become hectic. This, over time, has conditioned me to find ways to get the most benefit out of a workout in the quickest amount of time. This curse however has been a benefit in disguise for me.
Whether it has been how I perform sets and reps as well as the modality these fires have forged my approach to fitness. I could branch out and change my workouts. Incorporate more barbels, dumbells, CrossFit, or high-volume push-ups, squats, and burpees. But if the last few years have been any indication I probably won't have time for these things and I’ll need to create a better balance between all the focuses in my life.
The main things required for muscle growth occur both in the workout and outside of it. Inside the workout, one needs intensity, the right volume for muscular failure, and possibly a little stretching of the working muscles under load. Outside of the workout one needs rest not just in the form of sleep but in limiting the strenuous work one does outside of their training sessions.
My intent is to do this in a way that will institute some quality muscle growth within the smallest amount of time. By quality, I mean more dense musculature having a greater composition of its volume being from contractile fibers vice the sarcoplasm. Sarcoplasm is the liquid medium surrounding the individual myofibrils that contribute to contractions in the muscle fiber. Calisthenics alone might accomplish this but the main drivers of this dense musculature will be from overcoming isometric exercise. As stated in the D. A. Jones study from my last post there wasn’t much change in the cross-sectional area but the composition was markedly different. Throwing in similar patterns in concepts from Bob Hoffman and Earle Liederman’s work provides us solid proof of what’s going on.
I’ve noticed when I devote myself to more isometric exercise or even combine these with bodyweight movement holds as you’ll see below, not only how I look but how I feel becomes much improved. From a more dense look as well as more energy and lighter afoot, the combo of these two methods(Overcoming Isometrics and Calisthenics) will keep me well-occupied for years to come.
Execution
How one would attack this is up to the individual. Based on how frequently one is training, I would recommend one to two works sets of a calisthenics movement followed by 1 -2 sets of overcoming isometrics from 12-20 seconds at an angle of your choosing. I’ve received the most benefit with overcoming isometrics either from a mid-range of motion position or at a stretched(lengthened) position of the muscle(s) being worked.
You can do one movement with the corresponding overcoming isometrics each day of the week, a split routine, or something akin to Mike Mentzer’s High-Intensity Routine which I’ll cover down the road.
Below are some cheap drawings and pictures from myself depicting the calisthenics movement as well as overcoming isometrics using an object (in blue) to strain against. These days I use a rifle strap to perform overcoming isometrics but a bar or chain will do just as well and may be better in some cases. Most stores also have a yoga strap for around $10 which is also a great tool for overcoming isometrics.
Pistol Squat / Pistol Squat Press (Strap under heal and over the quad)
Push-Up / Push-Press (Strap held in place by hands and goes around the back)
Pull-Up / Pulls(Strap anchored to the ground with a heavyweight)
With this version of overcoming isometrics, it’s important to choose a variety of movements that you can pour all your strength into for a period of up to 12-20 seconds at the most. The idea is that you almost want to break the strap that you’re straining against. If you can do only a few regular push-ups, opt for an elevated push-up to conduct overcoming isometrics with it almost ripping the strap or breaking the chain you're using in two. The likely hood of one fully damaging the object they're using for overcoming isometrics is highly unlikely but the strength and speed with which one will develop will be significant. If you can barely knock out a few pistol squats opt for finishing with a lunge where you’re pressing up into a strap or bar.
Overall, dial back the movement when transitioning from your main calisthenics movement to your overcoming isometrics.
The benefits of this combining of calisthenics and overcoming isometric modalities are the following.
Increased neuromuscular efficiency
Improved coordination
Improved joint health
Improved recovery
Burn Fat
Muscle Growth
This form of training brings me satisfaction and provides a strong foundation for shifting towards other forms of training if I choose. For those short on time or looking for something new or effective, go ahead and try this out.
“After the match, Volanko, Gama, and the boy sat in a shade as the two wrestlers talked idly and all shared from a large basket of fruit, a gift to Champion Gama who was a strict vegetarian. With appropriate deference, the boy addressed him.
“Gama, may I ask you something?”
“Ask?”
“Your opponent was very big…”
“..and yet I threw him like a baby.”
“How?” Yosselle asked in wonderment
“It’s really quite simple,” the Indian said good-naturedly. “In the Punjab, where I lived, there was a large tree behind my house. Each morning I would rise up early, tie my belt around it, and try to throw it down.”
“A tree?” the boy marveled
“For twenty years.”
“And you did it?”
“No, little one,” Gama smiled, “But after a tree… a man is easy.” (Pg 13, The Spiritual Journey of Joseph Greenstein)
