Maybe last prog pic from this "experiment" unless my results turn totally nutty.
Finishing phase one, 12 week hybrid training block isometrics and sandbags. Back up to 200lbs and dropped a % or three bodyfat. Really only 11 weeks as I had a lipoma cut out of my right bicep - a bit deeper than expected, took a week off.
Coming off 2.5 years of only using overcoming isometrics for my resistance work, spoke often planning to add some external load to the iso. This was a long time goal of mine, but multiple chronic joint issues sidelined it for a bit.
Approach pretty simple and largely autoregulating. 2 sets of each exercise, each set structured like a DropSet with the iso standing in for the initial heavy load, the drop set is a moderate load sandbag analog, btween 8 and 20 reps - increase load if consistently over 15 reps on the second set. The isometrics supply high tension, moderate rep provides metabolic stress and blood occlusion in the muscle.
In use, First set (holding endurance and joint and tendon health) preload the muscle about 25%, 10 breaths max effort inhale/exhale isometrics - exert maximally on exhale, attempt to maintain tension on inhale. Immediately transition to sandbag version taken close to failure - leave a rep or two in the tank.
Rest and on to Second set (power/rate of force production), preload the muscle about 25%, 10 hard exhale/Valsalva with *explosive intent*. Exert for about 2-3 seconds ramping to a max effort as quickly as possible, relax, inhale, explode. Immediately transition to sandbag analog taken close to failure. Done. Rest and on to the next exercise.
Intention was to improve body comp, trigger a little "easy" mass gain. Next to determine the minimum dose of iso needed to keep that low-dose corticosteroid floaty feeling in my joints and back.
I also wanted to verify that isos could stand in for heavy loading in a traditional lifting progression a la Drop Sets or inverted pyramid. This worked very well. Honestly don't think I could have done this, at this body comp, using all traditional lifting strategies. My joints could not have handled the volume.
Body comp did improve even with increased calorie input. All exercises have seen a solid jump in load and rep count to the point I'm begining to introduce oscillatory reps with the sandbags. The oscillatory reps are a great tool!
Honestly, a bit more mass than I had at age 52. No pics but my legs def are taking to this approach. My tribal tat keeps gettin smaller, don't think my upper arms have ever been quite this size.