Jack Savage Files : DynaFlex Isometric Sample Exercises!!
For those of you who haven't given DynaFlex a try yet, you'll find in the following article SAMPLE EXERCISES to put you on the road to Dynamic Muscle Tone!
As an added benefit the flexing and stretching of Scientific Isometrics whch combines Isotonics with isometrics builds all important Inner Strength as well!
The Forgotten Secret of Flexing Isometrics :
Isotonics with isometricsCan something THIS simple actually work?
My Adventures in Flexing Isometrics
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Stuff Happens
If you haven't experienced this already, odds are sooner or later it will happen : due to life circumstances ( job related, illness in the family, etc ) you will have an extended period of time where you simply cannot do your normal workouts.
A lot of people will simply quit doing consistent workouts during these periods. But I was not " A LOT OF PEOPLE" - I'm more of the "I'm going to get some kind of workout in somehow" kind of guy! If you are are a kindred spirit READ ON!
Like many hard core trainees during such trying times, you will do what I did and seek out some way to keep in some semblance of shape. What you want and need are quick workouts that take up very little time and energy but give maximum results.
Wow- why not just ask for the moon and stars too, huh?
Hear me now and believe me later : there actually DO exist quick workouts which are extremely effective! Some surprisingly so!
One such workout I experimented with was built around the idea of "flexing isometrics" , and found I could build
REAL STRENGTH from these simple exercises!
What are those you may ask?
You are probably familiar with the concept of isometrics and may have used them in your workouts from time to time. Usually they are done by pushing or pulling against a stationary object for about 6 seconds. There is no movement in the exercise and the buzz is that they build strength but little in the way of endurance or other fitness factors.
Truth be known, there are MANY ways to work isometrics: pitting muscle against muscle, holding a weight in a stationary position, max contraction- holding a weight in an exercise where the muscles are maximally contracted ( such as the top position of a leg extension), holding tension against a spring -such as in the famous exercise device of the 70s, "flexing isometrics" as well as many other ways.
Isometrics are actually a very old method of exercise, varying forms of it being found in many ancient martial arts and health systems. The old time physical culturists in the late 1900s did forms of these as part of their mail order courses. Towards the middle of the 20th century a form of flexing isometrics became popular known as "muscle control ", then in the late 50s a nearly pure course in flexing isometrics was marketed known by the catchy phrase of "Mike Marvel's DynaFlex" ( take THAT Charles Atlas' Dynamic Tension!! ).
In the late 40s/early 50s hundreds of experiments were preformed using isometrics with very dramatic results. It is important to note that these early experiments may be far more valid than more modern ones due to the lack of preformance inhancing drugs available at the time. in today's world it would be impossible to duplicate such experiments unless extensive drug testing were done prior- a very expensive proposition!
Also in the late 50s isometric experiments were performed on the weight lifting crowd with sometimes spectacular results. Those more into power lifting type lifts found they worked well in that arena also.
In the late 70's a Mr. America and martial artist promoted a "mind control" course which contained "chi" exercises as a method to strengthen not only the muscles but the mind-body connection. These chi exercises were almost identical to the Mike Marvel DynaFlex exercises (which has been almost forgotten already).
After denouncing all forms of isometrics for nearly 20 years ( he first marketed some isometric devices-but finding little money in it ) a "trainer of champions" got on board and "invented" isotension ( a form of flexing isometrics ) as a finishing move for body builders.
More recently, several isometric programs ( for body building this time ) involving holding heavy weights in certain positions have seen the light of day.
I can hear your thoughts at this moment: thanks for the history lesson but what exactly are Flexing isos, and more importantly DO THEY ACTUALLY WORK?
Flexing isometrics =A form of isometrics that involve mentally flexing muscle groups in certain positions. There are no objects, weights , or devices of any kind needed- just the know how and the desire to do them!
Usually this flexing is done in a fully contracted position- since the position alone will put great tension on the muscles.
My experiment in Flexing Isos :
There was a time in my life where I was able to do little else exercise wise but these flexing isos and a little cardio. This went on for many months, at the end of which I was glad to get back to what I considered "real workouts".
But a strange thing happened : many people commented ( and I couldn't help but notice ) that my physique actually seemed to have not suffered from the ordeal. As a matter of fact , in many ways I was in better shape at the end of this period!
When I went back to "regular workouts" (once I regained my coordination after a few workouts ) I noticed that I had -much to my surprise- gained strength in my lifts!
This fact was not lost on me and from that point forward I swore to always include isometrics ( of many different forms ) in my workouts.
They worked for me but do they work for others?
As a personal trainer I offer several isometric and flexing isometric courses for my students. The testimonials I constantly receive are really quite amazing.
Many swear that flexing isos are an absolute god send!
Some enthusiastic Flexing isometric claims from students :
-nothing ,other than steroids, has ever put muscle on them like flexing isometrics. These are trainees that have have experience in a variety of exercise methods.
-some claim that flexing isometrics work so well they have dropped all other forms of muscle exercise, including weights!
-by incorporating flexing isometrics into some trainees claim they DOUBLED their number of pull-ups or pushups , usually in a 2 week time period!
-one student, before starting flexing isometrics tried to do a modified one armed pull up ( one hand grasping wrist ) and could not move upwards even so mush as an inch. After a month of doing flexing isometrics he tested himself again, and was rewarded with not one, not two, but EIGHT modified one arm pull-ups! NOTE: this trainee did not include pull ups as part of his regular workouts.
Bottom line : Isometrics ( in all its forms ) work incredibly well (especially for strength building) both as a main form of muscular exercise as well as a supplement to other forms of strength training.
This is supported by literally hundreds of scientific test as well as the experience of thousands of trainees over the course of the last 50 years.
WHY do they work so well?
The answer to this question would be highly opinionated ( science doesn't know-and probably doesn't care- the most brilliant of those in science tend to want to spend their energies seeking the cure for cancer and such things-NOT exercise and fitness! ) , my own being:
- Isometrics work muscles at angles that activate muscles that are rarely used and difficult to get to with any other means, giving even familiar strength movements an added boost.
- Isometrics strengthen the mind/muscle connection, allowing one to mentally generate more power in a movement. The quest for super strength, like most things in life, is really more of a mind game than anything else.
The following are some sample flexing iso exercises to try out. Do them 2-3 times per week,whenever you can work them into your day, and experience the results for yourself!
IsoFlexing sampling:
Biceps:
This is like an exaggerated bicep pose a body builder might do. As a matter of fact, many flexing isometric exercises can be thought of as exaggerated body building poses.
Brings hands up and close to the shoulder as in "making a muscle" ( the familiar arm pose ) - mentally try to make your arm touch your shoulder ( it wont but the effort will cause high tension ) as you FLEX your biceps strongly; continue to do this until your arms start to vibrate from the tension and hold for 5 seconds.
This need be done only once.
Triceps:
This is like an exaggerated tricep pose.
Straighten your arms at your sides and mentally exaggerate this movement- mentally continue to attempt to straighten your arm even after it is a straight as it will go, actually try to bend your upper arm backwards-this can't be done of course but the movement causes high tension ( mental imagery can radically increase the intensity of flexing isometrics) -now continue this as you flex your triceps strongly- as your muscles vibrate hold for 5 seconds.
Do only once.
Chest
Cross your arms in front of you as far as they will go. Continue the crossing action, even after you have gone as far as you can. TRY to go further pushing forward and to each side and to the front and make a strong effort to touch the corners of the walls in front of you as you strongly flex your pecs; as your muscles shake hold for 5 seconds.
Calves
Raise up on your toes and try to stand on the very tips of your toes like a ballerina ( you may need to hold on to something for balance ) as you flex your calves. Once you are as high up on your toes as you can go TRY to go higher. Once muscles begin to shake hold for 5 seconds!
Do only once.
This exercise is so severe you may get a cramp in your calves- even if you think they are in good shape!
Note: These exercises can also be done with resistance movement between flexes for an Isotonics with isometrics workout to build real strength thru flexing and stretching isometrics and to build inner strength.
If you are looking to give your training a shot in the arm or for something effective that can be done when you can't do a regular workout then give Flexing Isos a try- you may be pleasantly surprised with the results. Perhaps shockingly so!
Jack Savage
Jack Savage is a 22 year operator on a elite tactical unit with a passion for fitness and real world self defense. His company -Hikuta Enterprises (www.hikuta.net) -offers fitness, self defense, and tactical training at all levels.
He can be contacted at SavageFit@yahoo.com or his website www.Hikuta.net.
