Question: I just tried a few of the exercises from your ebook Timed Static Contraction Training and they are an absolute killer! I think I need to build up to the 90 seconds, though, because I am used to short duration isometrics. Maybe 20:20:20? What do you recommend?
Answer: Because of the longer duration and higher average intensity many people who previously only performed traditional isometric training methods find timed static contractions (TSC) extremely challenging, especially the squats. If you’re not used to doing them it can be difficult to work through the burn and maintain the prescribed intensity of effort during the second and third phases. Rather than starting with a shorter time and building up, though, you should alter the relative lengths of the phases while keeping the total time the same.
While a shorter time would still be effective for improving muscular strength and size as long as your intensity of effort is high, I recommend keeping the time longer to also create more of a metabolic and cardiovascular demand and for safety, both of which are covered in detail in the book.
To determine how much to adjust the duration of the phases you should first attempt to perform each phase as explained in the book. Keeping track of the time, make a note of when either the burning becomes unbearable or you start to hold back your effort on an exercise. Do this for a few workouts. If you are able to continue the third phase for five or more seconds each time there is no need to adjust the durations, just keep doing it and you will eventually be able to work through the burn and maintain a maximum effort for the full time. If you are only able to continue for about the same amount of time, then reduce the third phase to this amount of time and add the time you took off the third phase to the first. For example, if you are only able to get through fifteen seconds of the third phase, reduce it to fifteen and increase the first phase to forty-five seconds. Then, after a few workouts increase the third phase and reduce the first phase by five seconds. When you are able to maintain maximum effort for the full third phase, do it again, until you’re up to the full thirty seconds.
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Hi Drew,
After a couple of sessions using the TSCs, I’ve started getting a touch of elbow tendinitis. Obviously the gripping muscles are getting a lot of work in many of the exercises. Do you have any suggestions?
Mark
Hey Mark,
I recommend substituting pullover and simple row for the pulldown and compound row and substituting a static hold push up and pike push up in the mid-range position for the TSC chest press and shoulder press for a few weeks to give your grip and forearms some rest. Then, add them back in one at a time starting with the pushing exercises and add stretches for your wrists in flexion and extension following the pulling exercises.
Thanks Drew, actually it seems to have eased after a couple of days rest and stretches, hopefully the tendons will adapt and strengthen.
I tend to be a very poor responder to exercise, so don’t know what kind of results I may get (if any), however I prefer spending less time to get little results than many hours for the same!
Hey Mark,
This is why I do and teach high intensity training; you can get the same or better results with much less time in the gym than conventional training programs, and with much less risk of injury and wear and tear on the body that can undermine long term functional ability. HIT can’t be beat for ROI in terms of pure exercise. There is no physiological reason to spend a lot of time in the gym (anyone who does is either uninformed or they’re doing it for psychological or social reasons).
Definitely. Slightly strange question – but what are your thoughts on muscle control/flexing type exercises – such as the old ‘Body-Tone’ by Tom Buckley?
Do you think adding something like this would be detrimental to recovery?
Hey Mark,
These exercises would not be necessary or provide any significant additional general physical benefits if you’re already doing high intensity training workouts but they probably wouldn’t have much of a negative effect on recovery either, provided you weren’t doing them too often for too long.
Thanks for answering this question — I was wondering the same thing.
Another TSC question – on page 20 about split routines, on Workout A you mention a Rear Delt Fly and a Chest Fly. I found the Chest Fly in the Kratos manual, but I’m not finding the Rear Delt Fly. Could you post directions for that, or tell me where in the manual I can find it? Thanks.
Hey Leo,
Rear delt fly is another name for the simple row, which is on page 56 of Project Kratos.
Hi Drew,
I am going bit off the topic but I was wondering what your thought were on Barbell complex? I see it as been very similar to your 3×3 workout routine.
Thanks Gareth
Hey Gareth,
Barbell and dumbbell complexes which combine two or more exercise movements into a single exercise are less efficient and less effective for improving strength, conditioning, and physical appearance than performing the same exercises separately. This is especially true when upper and lower body movements are combined since they often require very different weights.
Mr.Baye,
I think if I do timed static contraction training for some of the exercises I am going to hold a weight so that I can know when my force production lowers under a certain level ( i.e. failure ) Also, it seems this will help me with knowing that I am actually progressing in strength. For example: if I hold a 50 pound weight plate and can perform a TSC squat for 90 seconds until I cant push and hold the weight at parallel height any longer in good form and 8 weeks later I can do the same with 75 pounds then I know I have progressed. Not sure if it is necessary, but it seems a good way to measure.
Have you experimented with anything like this?
Thanks,
Jerry
Hey Jerry,
When you hold a weight you are performing a different type of isometric exercise. A timed static contraction is an overcoming isometric method, which involves contracting against an immobile resistance. A static hold is a yielding isometric method, which involves holding a weight motionless resisting the pull of gravity. I have experimented with these, and discuss the pros and cons in Timed Static Contraction Training
Drew,
is the TSC chin-up described in your TSC eBook?
I do TSC chin up in the position of forearms vertical/arms horizontal. by means of a belt anchored to the ground that won’t let me go up any higher and that I try to overcome by pulling up (but obviously cannot).
any input? thank you
Hey JLMA,
Yes, TSC chin-up/pulldown is covered. What you’re describing is actually a kind of TSC and static hold hybrid protocol, which is also covered.
Thank you, Drew.
Have you been able to design a (safe) TSC/H hybrid for the chest press exercise where the SH component is holding your body weight?
When I do the hybrid TSC/H chest press, I do it on the bed, so that at the end I do not hurt my face if I drop exhausted.
Hey JLMA,
Most bodyweight exercises can be modified for this purpose and it’s something I’ve already outline for the next bodyweight book.
Drew,
For the realization of TCS using a strap. What material nylon or polyethilene do you recommend?
Thank you.
Hey Javier,
The strap I used in the TSC ebook is a polyester auto-towing strap, and these work well. Polyester has high strength and abrasion resistance, and resists rot and mildew which makes it a good choice for outdoor use.
I’m really digging this ebook and workout! On my second week, exclusively training TSC. I made some minor enhancements to the DIY strap that really make it easier for me to move quickly between one exercise and the next. Also adds versatility to the strap for even weight plates use. Enjoy!
https://youtu.be/nJ95kBplMtA
Hey CF,
I’m glad you like the book and workouts. Thanks for the video. This is very similar to the DIY suspension trainer straps I built for home use which have also been useful for TSC.