Isometric Training Device

[jleibacher1]

Hey Ross, where did you buy the Extension springs? I've checked at Sears and several hardware stores, but no luck. Help! It's the last thing I need to complete your, well thought-out, device.

[rossenamait]

@jleibacher1 - I bought them at Sears Hardware (a separate store from the main Sears)

[jleibacher1]

Hey Ross, where did you buy those yellow handles?

[rossenamait]

@jleibacher1 - I bought them years ago at either Lowe's or Home Depot. They are pretty easy to find online (or you can make your own from PVC).

[jleibacher1]

Great device you’ve built Ross. I’ll be building one for myself this week. I’m working hard at trimming down from 380lbs.  L down to 200 lbs. by using a Healthrider(push on peddles, pull back on handlebar, lift the seat you’re sitting on), 3 times a day for as many repetitions as I can do, every day. So, here’s my question; Is that too much(often), and if it’s not, how should I go about mixing isometrics within that routine(every other day, every day)? Thanks for your time

[rossenamait]

@jleibacher1 - Isometrics can be used as a separate mini-workout (ex. a few days per week). Realize however that isometrics are not the best course of action if weight loss is your primary goal.

[jkerns85]

Hey Ross I just had one more quick question I know u already answered before but I was wondering is it safe to go max effort past 3-5 seconds say like 20 or 30 seconds or do u not advise that. Also when ur doing isometrics are u suppose to continually breath out the whole time and can I do isometrics everyday or should I give a day of rest like weights. thanks alot

[rossenamait]

@jkerns85 - It isn't a matter of safety. I've had better results strength-wise with shorter (maximal) efforts. You should breathe however (deep, light). As for frequency, there are several factors to consider whenever discussing frequency (ex. volume, intensity, additional workload, individual work capacity, etc.). Typically speaking though, daily work with the same modality is not something that makes sense for the long haul. Perhaps in shorter bursts, but not continuously day after day.

[jkerns85]

Hey Ross I just had a quick question for ya. I was wondering when I do my isometric training on my homemade device how long do u normally hold the tension because I remember ur other article about iso punch then med ball punch u didnt recommend over 3-5 sec is that the same with this isometric training to. Please let me know and thanks alot keep up the awesome vids.

[rossenamait]

@jkerns85 - I average in the 5 second range when working solely on strength (5 seconds of max effort exertion)

[jkerns85]

@rossenamait Hey thx's for commenting back I really appreciate it and on the videos u got comments disabled can u enable them so we can comment on how much of a badass u r.

[Sick3ninVend3tta]

Ross. You are a genius my man. A genius.

[casketofdog]

@Sick3ninVend3tta my man

[lto3power]

Ross, you truly are an inspiration. Thank you for the education.

[tri4ben]

I was praying that you would be showing an exercise and the chain would break. Great vid man!

[f00k321]

if i use isometric training do i have to do weight liftning along side?

[rossenamait]

@f00k321 - Don't put all of your eggs into one basket. Iso work can be quite useful, but I wouldn't limit yourself to it

[backyarder89]

Hey Ross what kind of springs are you using there and where can i pick some up?

[rossenamait]

@backyarder89 - I picked them up at Sears Hardware store (it was a few years ago). They are each rated for 350 pounds

[k0narti5t]

Ross Enamait is the real deal. He doesn't just talk shit but actually tests all the equipment and exercises he talks about. And you can see how beast he is in one of his videos, one in particular the three clap pushup.

[spankmeyer]

great vid - as usual - thanks!

[lentilsouper]

lol at the faces.

[Beastly67]

What size dumbbell is that? Do you have any suggestions for purchasing inexpensive dumbbells?

[rossenamait]

@Beastly67 - It's 120 pounds. I just grabbed it as a sample for the video. I wouldn't suggest buying large d-bells online however. You'll pay WAY too much for shipping. I once picked up over 700 pounds in d-bells for free as someone was throwing them away. I always purchase weights locally. Start by looking at Craigslist, tag sales, etc. You can also use plate-loaded d-bells. You could even build your own handle. There are a few related entries on my forum. Email me if you need links.

[blakemoody3]

dude, i was reading your chapter of isometrics in NG yesterday. and today an AWESOME vid/demo appears . i think this is the universe's way of saying......................"t­ime to lift son"

btw, someone mentioned the quality of the vid, etc. i think it does the job man. i can hear what your saying clearly and the vid is clear and you can see the movements. i was actually impressed with your video editing skills, not too shabby! haha

[rossenamait]

@blakemoody3 - Thanks man!

[CapriceNsk]

штанга это лучший спортивный инвентарь , её низаменит никакие другие устройства. все равно спасибо вам, так как в любом случае физкультура это хорошо.

[4rdch]

@CapriceNsk

на видео он не говорит про альтернативу штанге, а говорит от том как можно с помощью этого девайса повысить результаты в работе с настоящим железом.

[rossenamait]

@4rdch - Translation?

[4rdch]

@rossenamait

Ross, thanks you! great work! ;)

[TheUnbreakableOne]

First of all, I love the shit you build. I also build a lot of my own equipment (full squat cage, flat bench, lifting platform, etc.) and it'll save you so much money.

One thing on this particular piece, are you ever scared that you'll tear the eye screw out of the wood, or the 4x4 off the plywood? Maybe I'm over estimating my own strength, or underestimating how strong wood is, but I'd always have that in the back of my mind when using it.

[rossenamait]

@TheUnbreakableOne - The eye-screws are very strong and secured almost all the way through the 4x4". They aren't going anywhere. I've had this for several years now and there isn't any movement. You'd obviously need to consider the strength of the screw, quality of the lumber, etc. however.

[penchod101]

Looks very funny when sped up. In all seriousness, excellent advice. I think the use of spring coils is genius.

[rossenamait]

@penchod101 - Thanks! The coils really make a big difference.

[blacksilkblacksilk]

Thank you Sir. That is an outstanding clip. Ingeniuous apparatus in it`s simplicity and very comprehensive overview on how to use it.

A true thumbs up.

take care and have a nice week

silk

;-))

[rossenamait]

@blacksilkblacksilk - Thanks!

[nixelputas]

Ross, man. I have been following your videos for a long time, read your blog and got some ideas for equipement. I really appreciate your simple and true love to trainning, but now that you are actually talking in your videos I think you could reach more people just by upgrading the quality of the camera and mic you are using. Man amazing job, please keep posting! thanks

[rossenamait]

@nixelputas - I appreciate the comments, but this isn't a Hollywood production. I use what I have.

[rossenamait]

@nixelputas - But if you have any video equipment you'd like to pass on, I accept donations :) lol

[mousyangel]

i actually built one of my own from your online article, it works good :]

[rossenamait]

@mousyangel - Awesome!

[mousyangel]

@rossenamait it is! coupled with military presses (only did a total of 6 sets over a 4 day period after not using weights for 9 months, only calisthenics) i got my first head to floor HSPU, been working on that goal for months. made my day. and today i almost got 2.

[HaydenP90XJourney]

Great idea! Whats your body fat percentage, and do you follow any specific diet?

[rossenamait]

@HaydenP90XJourney - I have no idea. It isn't something that I have any interest in. As for diets, I follow a commonsense approach to nutrition. There are many related entries within my blog at rosstraining.

[ESCAPEDCONVICT01]

great workout... the sped up portions had me cracking up too lol

[rossenamait]

Just an FYI - If you refer to the video description above, you'll find a link back to a blog entry from early in 2009. At the bottom of the entry, you'll find all of the old Bob Hoffman books (full books freely available electronically)...

[Circusmnkee]

Patent it. Hey Ross you seen "The Rack" workout system? I had to laugh. Thing is like $400 bucks and is nothing but an oversized walker.

[rossenamait]

@Circusmnkee - lol... No, I haven't seen it, but nothing surprises me anymore when it comes to equipment manufacturers...