After several months of calisthenics, with the last several weeks focusing more on hypertrophy stimulus, then a couple of weeks of rest, it's time to go back to Isochain for strength focused training, with my favorite Isochain strength training program, 6x6. The book Ultimate Isometrics Manual, citing the work of Dr. Yuri Verkhoshansky, states that 6 repetitions of 6-second isometric holds is most ideal for strength gains. 6x6 is built on that. I like it more than the Promethean programs. Under the Promethean protocol, the trainee is always trying to work towards ever higher target loads, and will eventually achieve a target load that is so high that they will not be able to do 6 reps of 6-second holds, or even have enough strength to hit the target load for a 4th or even 3rd rep. . In 6x6, the trainee tests for 1-rep max for each selected exercise, then trains at target loads that do not change until the next 1-rep max test session. The target load does not get as high as in Promethean, so that the trainee can concenntrate on good alignment, technique, etc. without the temptation to sacrifice those things in a desparate attempt to make at least 4 reps.
The 6x6 exercises in the book are Front Squat, Shoulder Press, Bent-over Row, and Shrug. However, the consensus among the Isochain user community seems to be that you can select any exercises you want, as long as you follow the general guidelines for 6x6. Going by Red Delta Project's chain training terminology, for this program I have elected to select one exercise for each of the 3 movement chains, and none for the 3 support chains - flexion, extension, lateral. Some members of the Isochain community have found creative solutions for working the support chains with Isochain. However, in the interest of saving time, I will focus only the movement chains. Time will tell what free gains I might make on the support chains by strengthening the movement chains under 6x6. The selected exercises are:
Zercher Lunge - The squat chain exercise, which may also carry over to all 3 support chains.. It's one of Red Delta Project's favorite exercises for Isochain, and the linked video explains why.
Shoulder Press High Angle - The push chain exercise. I've continued to have intermittent shoulder issues while reaching overhead. Working at this position should help shore up my weaknesses there, and improve shoulder stability.
Seated Row - The pull chain exercise, and yet another Red Delta Project favorite. I also prefer this over the Bent Row as it is much safer for the low back. I'm working out of a low angle on this one, so that my elbows are in front of my ribs. The biceps seem to get more activated here than at the high angle with my elbows behind my ribs and the bar very close to my stomach.
About 2 weeks ago I tested my strength using the 1-Rep Max protocol from the Ultimate Isometrics Manual, and got these results:
Zercher Lunge - 90.3 (based on weaker leg scores)
Shoulder Press High - 43.2
Seated Row - 127.7
There seems to be some carryover from practicing assisted pistol squats, and maybe the suspension hamstring curls and hip extensions which work the glutes and hamstrings; to my Zercher Lunge. When I last tested my Zercher Lunge 1-RM this past January, I scored 81.9, so this is almost a 10lb improvement.
I have not worked on Shoulder Press at the high position since winter 2021, so I don't have any recent data to compare. I last worked on overheard pressing this past April, when I decided to switch from Accommodating Resistance Pike Pushup to Accommodating Resistance Pseudo Planche Pushup. In retrospect, I think AR Pike Pushups strained my shoulders. I would have been better off training my overhead pressing kinetic chain more for hypertrophy, for at least 6 weeks, before subjecting the shoulders to the very high intensity of AR Pike Pushups. We will see if there is any carryover from the recent hypertrophy-focused training I did on my chest and triceps.
I have not done Seated Row under 6x6 or Promethean, as my pull chain exercise of choice before was Drag Curl. This exercise with pronated palms poses the least risk to my Golfer's Elbow. I can already do Front Lever Rows with the knees partially untucked, so I know this will be my strongest pulling exercise on the Isochain. It will be interesting to get even stronger here, and see how this carries over to my pullup performance.
Random find:
GMB Movement Flow for hamstring flexibility
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