"Holding" versus "Reps"

Wicklowrider

Can anyone advise me on this please.

For exercises using bodyweigth as resistance,I'm wondering what the difference is between holding a position with muscles strained and reps.

For examples if you perform a lunge and hold the position for 30 secs or if you do 20 reps of lunges. Or do a calf raise and hold position versus 20 reps?

Are both methods going to achieve the same result or is there a different result?

thanks

Hanley

Wicklowrider wrote: »

Can anyone advise me on this please.

For exercises using bodyweigth as resistance,I'm wondering what the difference is between holding a position with muscles strained and reps.

For examples if you perform a lunge and hold the position for 30 secs or if you do 20 reps of lunges. Or do a calf raise and hold position versus 20 reps?

Are both methods going to achieve the same result or is there a different result?

thanks

Different results.

Ivan.Drago

Check out the following:
http://www.eatmoveimprove.com/2012/05/prilepin-tables-for-bodyweight-strength-isometric-and-eccentric-exercises/

It's coming from more of a gymnastic style training point of view, in that the isometrics and eccentrics are the likes of front lever progressions, planche progressions, chins etc. as opposed to your lunges and calf raises, but makes for interesting reading and is quite well written I think.
They are basically trying to adjust the Prilepin tables to approximate what hold times would give a similiar effect.

Zombienosh

There's also a middle ground there, static holds vs reps... or focus on time under tension doing more intense reps.....which all depends on what you're trying to achieve here.

amazingemmet

Ivan.Drago wrote: »

Check out the following:
http://www.eatmoveimprove.com/2012/05/prilepin-tables-for-bodyweight-strength-isometric-and-eccentric-exercises/

It's coming from more of a gymnastic style training point of view, in that the isometrics and eccentrics are the likes of front lever progressions, planche progressions, chins etc. as opposed to your lunges and calf raises, but makes for interesting reading and is quite well written I think.
They are basically trying to adjust the Prilepin tables to approximate what hold times would give a similiar effect.

Prilepin's tables have no relevance to gymnastics/acrobatics style isometrics training, if they did the soviet block would of been using them since the 70's they're not there's a reason.

MrPain

amazingemmet wrote: »

Prilepin's tables have no relevance to gymnastics/acrobatics style isometrics training

Could you expand on why you think that?
Steven Low bases his whole training programs around their principles.

amazingemmet

The quick run down is

-Prilepins tables were original built on lifters on O-lifting which is totally different energy system then the one normally used in gymnastics and acrobatics.

-Gymnastics isometrics are never at maximum muscle recruitment

-Isometrics in gymnastics are used for many different purposes, joint prep, posture correction these require different holds both in duration, and weekly training volume.

-Some info ripped off Coach Sommer and coaching a recreational team does not a gymnastics coach make.

If you want more info go to gymnasticsbodies.com there's big thread on his stuff.

Hanley

amazingemmet wrote: »

The quick run down is

-Prilepins tables were original built on lifters on O-lifting which is totally different energy system then the one normally used in gymnastics and acrobatics.

-Gymnastics isometrics are never at maximum muscle recruitment

-Isometrics in gymnastics are used for many different purposes, joint prep, posture correction these require different holds both in duration, and weekly training volume.

-Some info ripped off Coach Sommer and coaching a recreational team does not a gymnastics coach make.

If you want more info go to gymnasticsbodies.com there's big thread on his stuff.

Post more. That's excellent info.

amazingemmet

Hanley wrote: »

Post more. That's excellent info.

OK just for you here's some more details using the iron cross as an example.

-Rings have an inherently instability about them, there's always micro-movements going on for beginners these movements can be up to 15 degrees of joint angle before the movement becomes instable, for high level gymnasts the movement is around 1-2 degrees sometimes up to 5 degrees depending on fatigue.

-If we look at the iron using the modern technique you're actually using the body's structure to lock the arms into the position. You can test this easy, hold your arms out to the side, make a fist and point your thumbs up, now raise your arms over head easy right? Now hold your arms out and rotate your thumbs to the floor now try lift them, if you keep the rotation you won't be able to lift the arms much above parallel with the floor.

-So using this technique it shifts the tension into the passive structures of the body and the weakest one in this system is the bicep tendon. But if you've followed a proper amount of elbow prep then the tendon is prepared but the GTO, golgi tendon organ, will shut down the motor units in the arm and you'll drop out.

-To desensitize it we need to expose it frequently to this high level stress, much higher then Prilepins tables allow.

-Also another thing about isometrics is it takes ~7 seconds to reach full potential contraction.