I say hybrid because it combines a classic resistance (weight training) workout with an isometric exercise add-on.
Isometrics is when you push against, say, a wall or hold a position where your muscle is in concentric contraction for a period of time.
I just started on such a program and am quite pleased with the results. Since I workout with weights 2-4 times a week, I am supposedly in good shape. Since using this program, I have experienced muscle pain (DOMS – Delayed Onset Muscle Soreness) in all muscle groups targeted. Remember, “no pain, no gain”. So I give a “thumbs up“ to this program that I created.
So, how do we do it?
Pick a weight that you can do 12 reps with. Do your 12 reps and then hold at the concentric contraction for 45 seconds.
Increase the weight, do 8 reps and, this time, hold for 30 seconds.
Increase the weight again, do 4 reps, and hold for 15 seconds.
Finally, increase the weight again and do 4 negatives (lift the weight with both arms (or legs) and lower with only one), and hold at the concentric contraction for 10 seconds.
Remember, you destroy more muscle tissue while doing eccentric movement (lowering the weight), and this increases the probability of getting bigger and stronger muscles during the recuperation period. Yes, rest at least a day between workouts.
When you work out you destroy muscle tissue; NO YOU DON’T GROW. You grow when your body says “hey this guy is really putting a lot of pressure on me, I’d better get stronger so that I can cope.” In other words, after building new, stronger and bigger muscle fibers while resting/recuperating.
Given the importance of “negatives”, I try to use dumbbells or machines. You cannot lift with both hands and lower with one if you are using a barbell.
The basic program:
Workout 1
Shoulders and Abs
Workout 2
Legs (hamstrings and quadriceps) and Calves
Workout 3
Back and Chest
Workout 4
Triceps and Biceps
Remember; rest at least one day between workouts.
As an example, my Legs and Calves Routine is as follows:
- Leg Curls (Hamstrings)
15 reps with 35 kg and hold for 45 seconds
8 reps with 40 kg and hold for 30 seconds
4 reps with 45 kg and hold for 15 seconds
4 negatives with 45 kg and hold for 10 seconds
- Leg Extension (Quadriceps)
15 reps with 35 kg and hold for 45 seconds
8 reps with 40 kg and hold for 30 seconds
4 reps with 45 kg and hold for 15 seconds
4 negatives with 45 kg and hold for 10 seconds
- Calves
15 reps with 80 kg and hold for 45 seconds
8 reps with 90 kg and hold for 30 seconds
4 reps with 100 kg and hold for 15 seconds
4 negatives with 110 kg and hold for 10 seconds
Don’t try to use the weights I use; use what is appropriate for you. Start with lower weights until you get the hang of it.
If any of you are interested in the full program, I’ll be glad to oblige.
That’s it my friends; see you next week.
