i am trying to break through a plateau with the side split, so following Kurz advice that you should put more weight on a muscle - I have started to hold dumbells in the side splits. I've noticed however that these really work the adductors, more so than isometrics. I never got DOMS from isometrics but 36 hrs after trying this I could really feel the adductors had been worked.
I'm wondering if I should drop the isometrics for a while and carry on with this. I stretch almost to maximum then pick the dumbells up for 30 secs and hold. I do about 5 sets of this.
anyone else had success with this.
weight in stretched position vs isometrics
1.What is DOMS?
2. I used this method aprox. 1.5 year ago when I first heard for isometric stretching. I used only isometrics for my strenght rutine so I soon hit the plateau. Then I used dumbells ( as I can remember). In a few weeks there really were improvements, but I remember to use contractions even when holding dumbells (30 sec contraction). I quit after 1 month or so and now I have to do all over again. But that worked.
2. I used this method aprox. 1.5 year ago when I first heard for isometric stretching. I used only isometrics for my strenght rutine so I soon hit the plateau. Then I used dumbells ( as I can remember). In a few weeks there really were improvements, but I remember to use contractions even when holding dumbells (30 sec contraction). I quit after 1 month or so and now I have to do all over again. But that worked.
so is it more or less effective than isometrics as I prefer this method. Also if I do isometrics after weight training then sometimes I am too tired to build up enough tension to see gains. This was I dont have to tense as the weight causes the muscle to fatigue.
DOMS - delayed onset muscle soreness. when you work a muscle hard enough you make microscopic tears in the muscle fibres and they grow back stronger - hence when you lift heavy weights you get bigger. this process causes the soreness. lactic acid build up also adds.
DOMS - delayed onset muscle soreness. when you work a muscle hard enough you make microscopic tears in the muscle fibres and they grow back stronger - hence when you lift heavy weights you get bigger. this process causes the soreness. lactic acid build up also adds.
yes I think Pavel advises that as well.DanBor wrote:Thanks, I understand what is muscle soreness I just didn't know that's DOMS.
I can only say from my experience: best method is isometrics with weights, but if you don't tense hard (just enough to stay in the position of course),than spend more time in that position.