IsoMax Bruce Lee: Week 4

For my first full week of practicing Overhead Tricep Extension, I switched between loops 22 and 23 on the strap to try to decide which strap number to use. At loop 22, I can get the best stretch on the triceps while still be able to stand up with straight legs. With the target load in Timer Mode set to 20 lbs., I can trigger the timer by standing up, which feels a little bit like cheating. At loop 23, I can stand up straight with my arms set up for the exercise without triggering the time, so that I have to press the bar upward to trigger the timer.

To set up for loop 22, I hold the bar behind my head with my elbows bent - so that the triceps are stretched a little - squat down a little, pull my elbows back towards my head to stretch the triceps more, then stand up while trying to keep the elbows pulled back. Standing up registers 20-25 lbs. of force on the IsoMax, which is enough to trigger the timer. When I hear the timer start beeping, I try press the bar upwards

I'm leaning more towards training overhead tricep extension at loop 22 rather than loop 23 Loop 22 stretches the triceps and back muscles more, creating more tension, and thus higher force output, compared to loop 23. Higher force output allows faster progression to heavier load settings, making the triceps work harder, sooner.

My overhead press max force has gone up from mid 70s to low 90s - about a 20% strength increase after just 4 weeks of training. In the past, my max force increase was about 15% after 6-8 weeks of Promethean or 6x6. It's a shame I didn't try the Bruce Lee with the Isochain in the past so I could compare and see if the faster progress is just the result of higher frequency of training (5x a week vs 3x a week on 6x6 or Promethean) or the difference in loading reflex on the IsoMax strap vs. the Isochain's spring. Another factor besides the loading reflex is the hypertrophy of the triceps and a bit of the chest from 8 weeks of high-volume clean-and-press under the Easy Muscle program. Strength increase will be faster if you have more muscle mass at the start of the training block.