Next Routine: Isochain Burn Count

I decided to do the Isochain Burn Count program for my next exercise routine, starting next week. The heavy club training was fun, but I think that in order to help my recovering shoulder progress towards less pain and more stability, it's time to switch back to isometric training with the Isochain again. Isochain training is the one form of training available to me that I know for sure will not bother my joints, and actually seems to make my joints feel better.

So far, I have tried the following Isochain programs:
Promethean and Promethan Mk. II - focused on strength with some hypertrophy Iron Man - Focused on endurance, which may build some slow-twitch muscle, tendons, and fascia, but not likely to build as much muscle as a hypertrophy program
Promethean helped my shoulder regain some strength and feel better, but did not help restore the shoulder to 100%. Iron Man did not seem to improve the feeling in my shoulder, but I only did it for 4 weeks. The next type of Isochain program I want to try is a hypertrophy-focused program. I selected Burn Count because it looked the simplest out of all the hypertrophy/bodybuilding programs described in the manual. I have not been able to find any information on the effects of hypertrophy-focused isometric exercise on joints recovering from injury. So this will be an experiment to find out. From what I could find by Google search so far, hypertrophy-focused training tends to favor fast-twitch muscle fibers over the slow-twich fibers that protect the joints. However, those findings seem to be based on dynamic exercise rather than isometric exercise for hypertrophy.

I've been looking for ideas on what target load values to use for starting Burn Count. I found Pavel Tsatsouline's article on Slow Fiber training. The article says "30-70% 1RM for the lower body and 10-40% 1RM for the upper body". So I will keep it simple - take my 1-rep max measurements per the protocol in the manual, then start with a target load of 40% of 1-rep max.

The selected exercises for Burn Count Day 1 are:

Shoulder Press Low Angle
Drag Curl
Romanian Deadlift Med Angle

For Day 2:

Chest Press
Seated Row High Angle
Zercher Lunge Medium Angle

The shoulder press and chest press are part of the Burn Count program in the manual. The choice of the 4 other exercises as substitutes for the manual version was influenced by Red Delta Project's video, in which Matt explains his exercise choices.

The particular criteria:

• Low skill - do not need great skill to perform
• High muscle activation - works muscle hard for given load
• Light load, heavy technique - body is in technically challenging position to put lot of stress in muscle,  less on body itself.
  

I kept the shoulder press because shoulder press has been good for my shoulder, as far as reducing pain and restoring some strength.