Isometric Exercise, Arnold Schwarzenegger And Bodybuilding

What do Isometric Exercise, Arnold Schwarzenegger and Bodybuilding all have in common?

You may be surprised to learn that Isometrics has been used in bodybuilding workout routines since it was first discovered. Arnold Schwarzenegger was probably its biggest proponent.

If you have ever wondered how bodybuilders utilized isometric exercise as part of their bodybuilding routines then … read this article and discover why every single bodybuilder uses isometrics in their workouts and in getting ready for a competition!

You would think that bodybuilders — the guys that throw weights around as if they were plastic dolls would never use isometric exercise in their bodybuilding routines.

However, the exact opposite is true.

In this article, I will give you two examples of where bodybuilders use isometrics.

The first is in their posing routines. To get ready for a bodybuilding competition you must practice doing your posing routine.

Each time you do a double biceps pose, — for example — you are holding the pose for a few seconds at a maximum contraction. This is isometrics. One way to apply this and get phenomenal results is as follows:

Perform a set of barbell curls, then perform a double biceps pose for 30 seconds while the muscle is still pumped!

Your arms will be in severe pain but don’t worry about this focus on the muscle contraction. Rest for about 30 seconds and then repeat again. (You do this in between each set of barbell curls.)

Although there is no “real” resistance the Isometric Contraction causes the muscle to become harder and more defined. This is nothing new, Arnold Schwarzenegger revealed that he would spend hours holding each pose in order to make the muscle harder and more defined.

Mr. Schwarzenegger’s in his book “Arnold: the education of a bodybuilder” he revealed that to get his calves as defined, hard and cut as possible he would do a lot of “tensing” after each workout.

He referred to this method as “Super Isometrics.” (You can find is on page 72 of that book)

Joe Weider who created most of the terms currently being used in the bodybuilding industry… referred to isometrics as… Iso-Tension. (It is one of the Weider principles for building a strong and powerful physique.)

Let’s explore the second example of how isometric exercise is used in bodybuilding.

Again let us go back to… Arnold Schwarzenegger.

Arnold would perform an exercise called “bicep cheat curls.” In this exercise he would use more weight or resistance than normal. The logic behind this is to force the muscles (typically a 90° angle) to develop strength in the maximal contraction.

Arthur Jones the creator of the Nautilus exercise equipment also indicated that the use of isometric exercise in bodybuilding was one of the best things that any bodybuilder could do.

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Alexander Zass Isometrics And The Amazing Samson

Alexander Zass, who was also known as the — Amazing Samson — is considered to be the father of modern-day isometric exercise.

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It is claimed that he built his incredible physique while a prisoner of war. He was chained by his hands and legs, and the only exercise he could do was pulling against his chains. In essence, an isometric contraction.

After his escape from prison, he became a circus strongman and traveled all around Europe performing feats of strength.

Interestingly enough, Alexander Zass refused to do feats of strength that required lifting weights. In fact, most people of his day felt that he acquired his physique by using free weights. However, Alexander Zass would publicly deny that his strength was the result of weightlifting.

Weightlifters of that day were very upset with his statements.

You see they all believed that he had developed his physique and strength by lifting weights. And that accounted for his ability to perform strongman stunts such as — bursting chains that were wrapped around his chest. Little did they know that he acquired the skill while a prisoner of war .

Here Are Some Additional Facts about This Old-Time Strongman

Zass, born in Poland but later on relocated to Russia. Was captured by the German army during World War I and imprisoned. Finally, he escaped prison and returned to Russia.

Not much is known about his childhood days. Except for the fact that he first became impressed with strength and strong men — when the circus came into town. Watching the circus performers motivated young Zass to begin exercising.

At first, he would climb trees to gain strength in his upper body. Later on he created some barbells and dumbbells and began working out with them.

He was one of the first individuals that spoke about the concept of creating “Tendon Strength.” In his book… “Samson Systems and Methods” he expounded on the idea that in order to be truly strong your tendons — must be as strong or stronger than your muscles. That is what probably lead to his development of isometric exercise.

He concluded that in order to become strong you must develop your connective tissues — the tendons — before concentrating on strengthening the muscle fibers.

He reasoned that the best method to accomplish this was isometric exercises.

One of the interesting things that happened to him while in prison (because he escaped so often) is that they placed guards inside the cell with him. Unfortunately, for them it didn’t work.

It is safe to assume that it is in prison where he learned how to break chains. Later on he developed an isometric workout that used a chain like device.

He even published a training program and instructional course that detailed his use of isometrics employing chains.

After the war, he visited London and performed his incredible feats of strength. The newspapers gave him the name — Amazing Samson. He immediately became a superstar of his day.

As a result, he enjoyed a boom in the sale of his training courses and isometric exercise programs.

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Jason Booth Vs Matthew Marsh Live Streaming

Jason Booth vs Matthew Marsh Live Skysports Fightnight

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Match scheduled:

Start: 05-02-2010 from 22:00(GMT)

Jason Booth v Matthew Marsh at Harvey Hadden Leisure Centre in Nottingham. / At Nottingham, England: Jason Booth vs. Matthew Marsh, 12 rounds, for Booth’s British junior featherweight title

British super-bantamweight champion Jason Booth goes into Friday night’s clash with Matthew Marsh as a big favourite but the challenger’s camp are confident of causing an upset.

Booth capitalised on Marsh’s misfortune last year, when the Londoner gave up this title because of weight-making problems.

Booth won the vacant crown against Mark Moran last April and has looked impressive in subsequent defences against Rocky Dean and Michael Hunter.

However, Marsh’s trainer Johnny Eames believes Marsh’s weight making problems are a thing of the past, after he started working with a professor who is a specialist in dietary problems.

He said: “Matthew needed a rest from boxing last year because all he has done since he was 12-years-old was making weight.

“He took a few months out of the gym and now has got professional advice and is doing the weight properly.

“There is no way Booth can beat him over 12 rounds and everybody at the gym has piled on Matthew to win on points at 10/1 (available at Blue Square).”

Marsh is a top-priced 67/13 with bwin to take the title at anytime, while Booth is 1/7 for victory at Paddy Power, who go 10/11 he prevails on points and 6/4 a stoppage success.

Booth, beaten just five times in 39 fights, said: “I don’t think a lot of Marsh, but I know he is going to try, come forward and has a winning mentality.”

The 32-year-old makes the third defence of his title on home turf in Nottingham and insists he will walk away from boxing a happy man if he wins a London belt outright.

It will be his 16th major title fight in a rollercoaster career spanning almost 14 years.

“If I could win the Lonsdale belt outright I will have achieved what I wanted to when I started out and I’ll be happy with that,” said Booth. “I would like to go further, but anything after this is a bonus.”

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Bodybuilding Vs Powerlifting

Well, doing both very hard, I started three years ago. I mean I did some adjustments to trainings and setting my prioritys straight.

The only important fact is: do the three lifts in “powerlifting way“, and everything else do the “bodybuilding way” ONLY to the point where it starts decreasing your strength (too many excercises, poor nutrition, poor rest) at this point, stop and reorganise!

You have to be very careful, the overtraining that occurs in PL is so damaging that I think somewhere around 6 months is the minimum recuperation time!Yes 6 months not 6 days, like everyone thinks at first how come, if I lay a thome 6 days i’ll be better than new! Yeah you will be better than new to do normal stuff in a normal life, but not to keep lifting 300′s… no way.

I did a month pause from PL last year 2, did all exercises the BB way plus I skipped many of the lifts during this two months. It helped, i did regenerate, but the problem is, I didn’t do it all the way, so I will drop to the same point after only a few really hard training weeks.. it wasn’t enough.. the tactitcs I use now, is listen to your body!!! if you have a bad feeling, don’t go training (don’t confuse bad feeling with laziness) if you have a lust for another peace of chicken breast…well go and it eat!…and it helps, the results are advancing slowly and I have more fun training cause I can walk form a training hehe…

This is the only way Im going to do this muscle life, both way or no way, and if it kills everone around me!! this is the only attitude that works here….

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Strength Training Tips For The Weight Training Enthusiast

Usually what you’ll find in a gym is all these guys humping around heavy weights in the belief that this is the way to build muscle. Whilst this is true for many people, for most and like myself, it could not be farther from the truth. After years of heavy training when I was in my late teens and early twenties, I now suffer with several joint problems which will be with me for the rest of my life. But that is not the point of this article, I just wanted to bring to your attention (if you are a new to intermediate weight training enthusiast) that if you start off lugging heavy weights around at such an early stage, be warned – you could end up with many joint problems later in life.

Strength workouts are a bit different from muscle building programs. But while they do for the most part, go hand in hand you can alter your weight training program to focus on one or the other, or vary it every three months or so.

If you’re looking just to gain strength, you need to do things a little differently than all the muscle building routines you see in the magazines or the ones you see advanced bodybuilders doing in the gym. Most people in the gym, even the really serious one’s, are much more interested in gaining muscle mass and burning fat than they are about getting seriously strong. So rarely will you see a lot of strength training being done.

So, if you are looking to gain strength, here are some strength training tips that you can incorporate into your workout.

1. Keep Your Reps Low The maximum number of reps per set you want to focus on is five. You want to maintain good form when you focus on pure strength, which is less likely with higher reps.

2. Take Longer Rest Periods Your rest periods will be longer than typical muscle building programs. At least two to four minutes between each set should be your target.

4. Do Only Basic Exercises Focus on basic exercise like squats, dead lifts, military presses, bench presses, barbell curls and close grip bench presses. Save the concentration and isolation exercises for your muscle gaining workout later.

5. Take Longer Rest Periods Between Body Part Workouts You can take more time between body part hits when training for strength compared to building muscle.

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Why You Should Train Your Back Muscles

Whatever you are doing in your daily life, you are using your back muscles. So it’s important that you exercise/train your back muscles and keep them strong. Your back is the biggest muscle on your upper body, so if you are someone looking to add muscle mass then you should not overlook back training as you will add a ton of muscle as well as increasing your overall strength by working your back.

How often you train your back should be a decision you have made over time, depending on how long your body takes to recover, how good your nutrition is, and what results you are working towards. If you’re lifting heavy weights, then you should take two or perhaps three days of resting that body part until you work it again. So training your back once or maybe twice per week should suffice. As for reps and sets, if you’re goal is strength, doing three sets of 6 to 8 reps for four of five exercises is enough.

Rows are a must when you want to add strength and size. And most back exercises involve some type of rowing motion such as the seated row, T-bar row, barbell row and dumbbell row. Other exercises include lat pull downs for adding width to your back muscles and back extensions (work the lower muscle group and reverse flies. To get a good all around back workout, choose a mixture of these exercises to hit your back from all angles! You may find, if you are a more advance weight trainer or body builder, that you only need a few good exercises to reach your goal back workout but for a newbie start with rowing, a couple of rowing exercises per workout and then move on to lat pull downs and other less exhausting exercises.

Here are some back exercises and how to do them properly.

Barbell rows. Bend forward to a near squatting position, about 45 degrees. Bring the barbell up towards your mid section, concentrating on squeezing your lats backwards as your do. Once the barbell has touched (or near to touched) your stomach, lower it back down slowly taking full advantage of the negative part of the movement.

Back extensions. Back extensions are a must for strengthening the lower back. Lie on the floor (if you are not in the gym, or course – and they have a back extension machine) with your hands behind your head and lift your chest off the ground.

One arm dumbbell rows. Dumbbell rows are a great way to target the lat muscles and doing them one arm at a time, as in the one arm row, allows you to lift heavier weights. One thing which is key when performing this type of row is keeping your back in proper form and supporting it. So place one foot in front of the other, reverse for which side of your back you are training and then start your row.

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