Mateusz Calisthenics
Level 1 Valued Member
Hello do you know What is the time range of hold isometric position for best gains in strength ?
What I mean ?
For example the best range of reps for:
Strength 1-5 reps
Muscle Growth (hypertrophy stimulus) 8-12 reps
But how it works on static position ?
I read that isometric exercises are good for muscle grow (Yea I built my shoulders and forearms on them).
From what I read If we want bigger muscles the best time range of hold is 20 - 60 seconds (which represent 8-12 reps).
So what time of hold will represent the popular 1-5 reps for strength ?
As we know the best way to get stronger is to work on our muscle tension. In isometric positions we can hold maximal tension longer than in dynamic exercises, but It is still hard to hold maximal tension in muscles for longer than 5 seconds. For example If We look at the "hypertrophy stimulus" range (8-12 reps/20-60 seconds) we can see that 1 rep represent minimal 2 seconds hold. If we transfer it into strength range (1-5 reps) we will get 2-10 seconds. Is it work like that ?
What's my experience ?
I train Front Lever and Planche with "GTG" Method.
I do a lot of 1-4 seconds holds of them (which represent 1-2 reps). Other isometric exercises (Back Levers etc) I usually hold for 9-10 seconds in 5 sets and it represent for me 5 sets of 5 reps, but in static
Some Thoughts ?
1. When I hold static position for less than 2 seconds I feel small progress. Because it's not easy to always activate full tension in this short time.
2. When I do Static exercises I can do more sets with feeling fresh than in dynamic exercises.
3. Activating strong tension take time too.. I activate most of the muscle tension before get to the static position. It take me 2 seconds to activate tension and get into position. For example When I want to get into Full Planche I : Rotate shoulders, Activate Protraction and depression on my scapula and P.P.T (It take 1 second) after it I lean into planche which I want (It take 1 second) and when I stop at the Full Planche and I hold it for 1 second then I have 3 seconds of strong muscle activation with only 1 second of hold. Because of this maybe the longer holds are better. In longer holds we can add some more techniques to improve our tension (Pressing, Compressing Hands etc.) and control tension in better way .
4. During longer static holds than 10 seconds it's very hard to stay in the strong tension. Long holds make me tired so fast.
Summary:
What's in your opinion the best time of static hold to get stronger ?
Do you have experience with strength training on static exercises ?
Did you use "GTG" on static exercises ?
If you have some thoughts about it can you write them below ?
Thank You !
About Me :
Age: 16 Years Old
Probation: More than 1 Year
Height/Weight: Around 173 Cm/61Kg
Level: Full Planche 3 seconds, Front Lever 4 seconds.
What I mean ?
For example the best range of reps for:
Strength 1-5 reps
Muscle Growth (hypertrophy stimulus) 8-12 reps
But how it works on static position ?
I read that isometric exercises are good for muscle grow (Yea I built my shoulders and forearms on them).
From what I read If we want bigger muscles the best time range of hold is 20 - 60 seconds (which represent 8-12 reps).
So what time of hold will represent the popular 1-5 reps for strength ?
As we know the best way to get stronger is to work on our muscle tension. In isometric positions we can hold maximal tension longer than in dynamic exercises, but It is still hard to hold maximal tension in muscles for longer than 5 seconds. For example If We look at the "hypertrophy stimulus" range (8-12 reps/20-60 seconds) we can see that 1 rep represent minimal 2 seconds hold. If we transfer it into strength range (1-5 reps) we will get 2-10 seconds. Is it work like that ?
What's my experience ?
I train Front Lever and Planche with "GTG" Method.
I do a lot of 1-4 seconds holds of them (which represent 1-2 reps). Other isometric exercises (Back Levers etc) I usually hold for 9-10 seconds in 5 sets and it represent for me 5 sets of 5 reps, but in static
Some Thoughts ?
1. When I hold static position for less than 2 seconds I feel small progress. Because it's not easy to always activate full tension in this short time.
2. When I do Static exercises I can do more sets with feeling fresh than in dynamic exercises.
3. Activating strong tension take time too.. I activate most of the muscle tension before get to the static position. It take me 2 seconds to activate tension and get into position. For example When I want to get into Full Planche I : Rotate shoulders, Activate Protraction and depression on my scapula and P.P.T (It take 1 second) after it I lean into planche which I want (It take 1 second) and when I stop at the Full Planche and I hold it for 1 second then I have 3 seconds of strong muscle activation with only 1 second of hold. Because of this maybe the longer holds are better. In longer holds we can add some more techniques to improve our tension (Pressing, Compressing Hands etc.) and control tension in better way .
4. During longer static holds than 10 seconds it's very hard to stay in the strong tension. Long holds make me tired so fast.
Summary:
What's in your opinion the best time of static hold to get stronger ?
Do you have experience with strength training on static exercises ?
Did you use "GTG" on static exercises ?
If you have some thoughts about it can you write them below ?
Thank You !
About Me :
Age: 16 Years Old
Probation: More than 1 Year
Height/Weight: Around 173 Cm/61Kg
Level: Full Planche 3 seconds, Front Lever 4 seconds.