Please read the title again. Note the first word. The material below is based on an n = 1 experiment. Many of the outcomes (such as increased hypertrophy in my quadriceps) are anecdotal or based on non-scientific observation. I did not take before and after photos of my quads because I’m two meters tall. This means I have a long femur. Would you really want to look at photos of a tall man’s pasty white thighs? If you are looking for a double-blind peer-reviewed study, this is not for you.
Furthermore, I wonder if it is worth you even reading any further. I will discuss numerous benefits I experienced while going through an exercise program involving extreme isometrics (particularly the extreme iso lunge). Despite all the benefits I give, chances are you won’t want to give it a try because it is a hell you are not willing to embrace.
What this represents is a reminder to myself. I am halfway into my 37th year on planet Earth and I cannot remember feeling as good as I do right now. At some point, my motivation to stick with extreme isos will wane. When that happens, I will read this and get my a$$ into an extreme iso lunge.
Paths Cross
The story begins in April of 2018. A correspondence with a man who prefers to remain unidentified occurred. I will call him “Kirk” moving forward. He had some questions and thoughts regarding sprint training. Eventually, the discussion began involving extreme isometrics. Kirk had spent a significant amount of time using them “almost exclusively.” I was skeptical but intrigued.
My interest was high as isometrics were something I had spent time investigating prior to talking with Kirk. One of my strengths is connecting dots. The dots regarding isometrics were fairly easy to connect because intelligent people like Dan Fichter, Chris Korfist, Cal Dietz, Dr. Tommy John Jr., Joel Smith, Pat Davidson, Matt Van Dyke, Max Schmarzo, Christian Thibedeau, Steffan Jones, and Robbie Bourke have put out information showcasing their value. One also MUST mention the Godfather of “iso extremes,” Jay Schroeder. Kirk has either spent a LOT of time talking with Jay or I’ve figured out the secret identity of DB Hammer.
To say that Kirk was a proponent of extreme isometrics is an understatement. “It absolutely can be its own training system. I have trained athletes 11 times a week with one lower body exercise and never felt the need to do anything else but that one exercise and their sports training,” Kirk said. In my universe, sprinting is the king of all exercises, and it was clear that Kirk felt a similar affinity towards extreme isos. From the get-go, I thought he was “good crazy,” and one thing I have learned over the years is rebel talent coincides with “good crazy.”
The first extreme isometric discussed was the lunge. Once the 2017-2018 school year was over, I decided to make it a part of my workout routine. The basic principles of the position of the extreme iso lunge and action can be found in the appendix. Eventually, we discussed many other extreme isometric options (glute-ham, push-up, pull-up, etc). The principles are all the same – pull yourself into an extreme position and hold with maximum intent. The rationale of being in the extreme position is a muscle is weakest when it is at length. If you strengthen it at length, it will be stronger throughout the entire range of motion (if you are in a non-extreme position the strength is improved 15 degrees either direction).
PIPES – The First Encounter
My first session was something I would like to forget. I had my left leg forward and I was able to hold for 80 seconds. Every hold after was well under 80 seconds – many for as little as 10. It took me over 18 minutes to get five minutes of work on each leg. I have done some fairly extreme training in my years – militaristic football workouts, volume-centered 400-meter workouts, and various track workouts which were borderline dangerous in their combination of volume/intensity/density. None of them compared with how I felt during and after this session of lunging. Ten months later with a lot of time spent in the extreme lunge position, I will say it has not become any easier. It will always suck, but my tolerance to handle the suck has improved astronomically.
Extreme isometrics are said to train the “PIPES” (Physiology, Intellect, Psychology, Emotion, Spirit). It is impossible to understand the validity of this unless you do it. Let me rephrase this –
IT IS IMPOSSIBLE TO UNDERSTAND THE VALIDITY OF THIS UNLESS YOU DO IT
Because it is an all-encompassing endeavor when done correctly, I found myself altering the environment I worked in during a session and how I took care of myself outside of the session. I made better choices regarding sleep and diet knowing that I had to try to attain a PR lunge hold the following day. Music became a big part of getting myself in the right mindset prior to a hold, and keeping my motivation during a hold. Excerpts from my favorites will be inserted throughout the remainder. A commonality amongst them is an ebb and flow that varied with the intensity of contraction I could create while holding. More on that later. Surprisingly, as shown below, I did not alter what I looked at while lunging.
This was what I’ve stared at while lunging for over 60% of my sessions. I couldn’t decide whether to put up a picture of Shakira or a derivation of the quadratic formula by completing the square to enhance my effort, so I left the door bare.
Pearl Jam
“State of Love and Trust”
Won’t you help me?
Help me from myself
And I listen, yeah, for the voice inside my head
Nothin’, I’ll do this one myself
Which “voice inside my head” did I listen to – hold or fail?
“I’ll do this one myself” – because no one else can do it for me.
From June through November I averaged 4-6 lunge sessions per week. The primary “movement” was the extreme isometric lunge, but for variety, I also incorporated Russian lunges, speed Russian lunges, drop lunges, and jump to lunge. I found relief in my lower back from making the isometric standing glute-ham part of my routine (I pinched a nerve going down a slip-n-slide when I was 30. Kirk reminds me monthly that he doesn’t get near the thanks from me or my wife for figuring this would help without ever seeing me nor ever speaking to me on the phone. He is 100% correct). Additional exercises included:
- Dead hang and extreme iso pull-up
- Extreme iso push-up and push-up drops/rebounds
- Shoulder and bicep drops/rebounds.
Kirk could tell I was an individual who thrives on challenges and variety, so he always kept those in constant supply when it seemed my zest for isometrics was in question. When late November and December hit, time was limited due to it being the holiday season, so the length of my workouts had to be pared down. Instead of one 30 – 45-minute session, I knew I could complete one or two 15 minute sessions during the day. If I only had time for one session, I did 3 – 5 minutes of work on each leg via the extreme iso lunge and the extreme iso glute-ham. If I had time for two sessions, I mixed and matched for a lunge variation / glute-ham session, and an upper-body focused session. In January, track season began and my time was constrained even more due to coaching obligations, but I was still able to stick with this routine.
The Challenge
From the outset of our correspondence, Kirk always alluded to the ideal program of the extreme iso lunge being 11 sessions per week for 8 weeks. If you do the simple math, a possibility would be two lunge sessions Monday through Friday, one on Saturday, and off Sunday. When I first heard the program, I thought I could do it because it was “just” 20 minutes of work during the twice a day sessions. Then I did my first session in June and thought Kirk’s ideal program was f*&^ing crazy. However, by February, Kirk knew me pretty well and posed a 7-week “iso extreme lunge challenge” with a mutual contact of ours. At the core of the challenge was who could spend the most time in the extreme lunge position. To count towards the total, the initial hold on each leg had to be 3 minutes long.
Honestly, I was pissed at his proposal, but I knew I had been soft from June through January by not diving into the 11 times per week program. Excuses are easy to find when your only reason for exercising is to be healthier. Kirk knew I could back down from a challenge which only included me, but not one in which another party was involved. I accepted the challenge and we began on February 18.
The picture below showcases my progress over the 7 weeks. A rundown on the notation is provided below the picture.
2/18 – February 18
3/3 – 1st session 3-minute hold on each leg
335/335* – 2nd session 3 min 35-sec hold on each leg
* After failing at 335, resetting and continuing until attaining 5 minutes of work on each leg
I had a significant amount of lunging under my belt by February 18, but I had never been able to reach 5 minutes in a single hold (I think my best heading in was 4 minutes 22 seconds). Most of the time, getting to 3 mins 30 sec was a significant challenge. I thought I would never be able to hold for 5 minutes – or maybe the truth was I did not want to put myself through what would be needed to attain a 5-minute hold. Kirk repeatedly said that if you can get to 4 minutes in a single hold, getting to 5 was all mental. As usual, he was correct. The battle of my spirit against my brain was intense. The lyrics below depict that battle nicely. Is my spirit under control, or am I doing what my brain is telling me to do (fail)? Or, the contrapositive, am I doing what my spirit is saying (hold on) – not letting my brain be in control? My spirit lost quite a bit, but in the process, I was becoming more resilient mentally and reaping the physical benefits which came along with it.
Rage Against the Machine
“Killing in the Name”
And now you do what they told ya
(Now you’re under control)
And now you do what they told ya
(Now you’re under control)
And now you do what they told ya
(Now you’re under control)
And now you do what they told ya
(Now you’re under control)
And now you do what they told ya
(Now you’re under control)
Was my brain or spirit in control?
My performances improved as I progressed through week 1, and I began to think that 5 minutes was attainable. February 25 was my first 5-minute hold. My right leg was forward (I can hold longer with my right forward). The dopamine release was epic. There is no question we receive the greatest satisfaction from succeeding in the areas which pose the greatest challenge. I was on top of the world.
Eminem
“Run Rabbit”
I’ll be back baby, I just gotta beat this clock F#%^ this clock,
I’ma make ’em eat this watch Don’t believe me watch,
I’ma win this race And I’ma come back and rub my shit in your face, bi!#&h
I found my nitch, you gon’ hear my voice
‘Til you sick of it, you ain’t gonna have a choice
If I gotta scream ’til I have half a lung
If I had half a chance I’d grab it – Rabbit, run
I did not “beat this clock” very often, but when I did, the feeling was incredible.
Rage Against the Machine
“Killing in the Name”
F#%^ you, I won’t do what you tell me
F#%^ you, I won’t do what you tell me
F#%^ you, I won’t do what you tell me
F#%^ you, I won’t do what you tell me
F#%^ you, I won’t do what you tell me
F#%^ you, I won’t do what you tell me
F#%^ you, I won’t do what you tell me
This song helped me get to 5 minutes. This part begins at the 4-minute mark. It was perfect because I knew if I could get to 4, this would motivate me to not listen to my brain!
The “lunge log” picture shows a 4 minute 34-second hold on February 23. I remember that session vividly. At 4.5 minutes, the suck was ridiculous, but I was sure I could hold out another 30 seconds. Then something crazy happened. My front leg internally rotated so violently I lost my balance. That motion was not voluntary. Keep in mind, our brains are like overprotective mothers. When we are in a state of stress, our brain is trying to figure out a way to get back to homeostasis. My brain’s way of making that happen was getting me to fall. I was PISSED, but it made me better prepared for my future 5 minute holds.
I continued to raise the bar throughout the challenge. At times life interrupted and I was not able to push myself as hard as I would have liked, but I at least met the bare minimum. In the last two weeks, I made the choice for every session to involve 5 minutes of work on each leg. I was able to hold for 5 minutes on both legs for the first time on March 16 (I rested 6 minutes between legs). Another enormous dopamine hit!
Pearl Jam
“Porch”
Hear my name, take a good look
This could be the day
Hold my hand, walk beside me I just need to say
I could not take a-just one day
This song helped me believe the elusive 5 min hold on both legs in a single session would happen. “This could be the day,” and if it wasn’t, “I could not take (it),” but I will get it, “just one day.”
The Effects
Most of this is skewed to the impact the “iso lunge challenge” had on me. Again, keep in mind this is an n = 1 experiment, and most evidence is anecdotal. However, in my mind, the benefits can be extrapolated to n = humanity.
- Increased work capacity. I play old man basketball on Wednesdays. It is primarily aerobic, with some bursts of intense activity. Quite simply, I just did not get tired, no matter how hard I pushed myself. If I happened to lose my breath, one or two belly breaths and I was back to normal. During previous seasons (before being introduced to extreme isometrics) I reached higher levels of fatigue more often and did not recover as quickly. Another example of work capacity happened during week 5 of the lunge challenge. I closed out an intense 3-minute hold. I grabbed a quick drink of water and headed back to my lunging location (this took about a minute). When I went to lunge with the other leg forward, I couldn’t remember which leg was forward during the first hold. I tested out both legs to see which one felt fatigued. I could not determine which one was forward during the first 3-minute hold. I’d say that is fairly insane recovery and capacity tolerance.
- Improved nervous system function. Beginning in August, I made a CNS tap test part of my routine (I use the CNS Test Tap app). It measures how many times you can tap the smartphone screen with your index finger in 10 seconds. Cal Dietz, who has an Omegawave to monitor his athletes, has told me that the tap test is just about as reliable to determine CNS readiness. From August through January, my average was between 60 and 70. A few weeks into the iso lunge challenge, my average was up between 70 and 80.
- I had incredible sleep and EXTREMELY vivid dreams. It was to the point where I would wake up and have trouble transitioning to reality. After “coming off” the lunges for a few days, the dreams were not nearly as vivid. I am now a couple of months off the challenge, and the crazy thing is when I complete a solid session of lunges, I know great sleep will be accompanied by intense dreams.
- I think the consistency of the stimulus during the challenge was the driver of the great sleep. If you push yourself to an extreme limit four times per day (twice a day on both legs), and the body knows it is coming again the next day, it will be sure to optimize recovery to face the stimulus the following day.
- Enhanced body system function. The deeper I get into investigating systems of the body, the more apparent it is how everything is connected. Extreme isometrics are a phenomenal way to train the nervous system because a consistent signal is being sent through the body to hold with maximum intent in an extreme position. The tap test enhancements showcase my nervous system was operating at a higher level. As I went along, my hypothesis became, “If my nervous system is enhanced and it is the body’s control center, doesn’t every other system rise with the nervous system?” Our bodies have a finite amount of resources, and the issues which are the greatest threat to survival will be dealt with first. Does a “better” nervous system allocate the body’s resources more effectively? I am not a doctor, so I certainly can’t answer this definitively, but one thing I noticed during the 7 week / 11 times per week program was that I did not get sick.
The program was done in February and March. As a teacher, I notice student absences due to sickness are most prevalent in November and February. In years past, I always ended up with some sort of sickness in February. This may sound crazy, but there were two times during the 7 weeks where I felt something “coming on” – but then, like Keyser Soze……it was gone. Could it possible that my immune/lymphatic system was also operating at a higher level?
- Besides my nervous system possibly allowing my other systems to operate more effectively, the high degree of stress of the exercise also caused the following:
- I was ravenous. There was never a period in my life where I consumed more food, yet I was also more likely to crave healthy food. I think this was because I subconsciously knew the physical and mental demand I was putting on myself was extreme, so I wanted to put myself in a position to meet those demands. Did the stress of the exercise cause my digestive system to go into overdrive to provide enough energy for the new activity?
- More evidence of a better functioning digestive system was the regularity of bowel movements. The norm pre-lunge challenge was one in the morning. Most days I had two during the challenge. Sure, more quantity was going in, so more has to come out, but I think there was a level of efficiency my digestive system showed which had only been reached when I was a baby. That’s all I have to say about that.
- I have a Fitbit. I know it does not include the world’s most accurate heart rate monitor, but I wear it every day, so at least the inaccuracy is consistent. Before being introduced to lunging in June of 2018, my resting heart rate upon wake-up was between 58 and 62. It is currently 50 – 54. Outside of basketball once per week, I did not engage in any other aerobic activity besides playing with my kids. Did an average of 90 minutes per week in the extreme iso lunge position cause my cardiovascular system to become more efficient?
- My veins were much more noticeable during exercise and at rest. Many “popped out” that I never saw before. It should be noted that this not only included areas which were being stressed (my legs) but also areas not stressed nearly as much (my arms). Did the stress placed on the circulatory system cause this adaptation?
- I already discussed how my aerobic system was improved through my experience playing basketball once per week, but as the lunge challenge progressed, I became much more aware of how important breathing is during a hold. I found that the key to a PR hold was being hyperfocused on breathing early in the hold. If I could maintain quality belly breaths early on, it would increase the duration of the hold. I am sure my respiratory system benefited from more time focused on quality breathing.
- As I mentioned earlier, I had increased hypertrophy in my legs, but I also noticed greater definition in my upper body as well. I was honestly amazed at the global effect of the extreme isometric lunge. Early on in the lunge challenge, I decided to see how many times I could rep 185 on the bench press. Four weeks later I retested and was able to do five additional reps. Again, all I did were lunge holds during the challenge. Clearly, my musculoskeletal system was reaping many rewards from the activity.
There are three ways to stimulate muscle growth, and extreme duration isometrics checks all three boxes:
- Activation of mTor, which can be maximized by attaining a stretched position and contracting a muscle.
- Release of local growth factors, which can be triggered through blood flow restriction inside a muscle. The restriction is caused by contracting the muscle maximally. Mechanical growth factors are released through an accumulation of lactate inside a muscle and the loss of oxygen within the same muscle. Lactate buildup and oxygen deprivation are maximized when blood flow to a muscle is reduced.
- Achieving muscle fiber fatigue. “A muscle fiber that is recruited, but not fatigued, is not being trained.” – Vladimir Zatsiorsky
- The above information was taken from this article by Christian Thibaudeau.
My energy level skyrocketed. A common result of any exercise is having increased energy levels, and this can be traced back to endocrine function. I think it can be argued that the extreme isometric lunge is one of the very best exercises to elicit a huge endocrine response in a relatively short amount of time. Reasons why this is so:
- Henneman’s Size Principle states the motor units are recruited from smallest to largest. During an extreme isometric lunge, the smaller motor units become unable to provide enough force to handle the load. The result is an increase in motor recruitment, which consists of larger motor units capable of producing a higher amount of force. The larger motor units are responsible for more muscle fibers, and when they are trained, they signal a greater response from the endocrine system.
- The amount of muscle tissue being stimulated in the extreme isometric lunge is huge. The more muscle stimulated, the greater the anabolic response. I imagine this is part of the reason why I noticed a global response to muscle definition and strength to tissue which wasn’t directly involved in the lunge.
- I think having the mindset of “holding the position or die trying,” may seem crazy, but at the same time, we know the brain wants to protect the body.  When pushed to an absolute limit, I think it can be argued the brain will do everything in its power to ensure that the body is better prepared to deal with the stimulus if it is faced with it again.
The Future
If you have made it this far, I suppose I should say two things – I’m sorry and congratulations. I think by reading through this self-reflection, you have the mental fortitude to give the extreme isometric challenge a part of your daily routine!
As much as I wanted to strangle Kirk during this process, he is a big reason why I feel better than I have in well over a decade. I’ll just keep it as a simple “thank you” – with the understanding it is carrying A LOT of weight.
I realize all these claims may seem crazy. I don’t apologize if my explanation of what I experienced is 100% accurate. I don’t really care. It changed me for the better, and at the end of the day, it’s all that matters.
Rage Against the Machine
“Testify”
Who controls the past now controls the future
Who controls the present now controls the past
Who controls the past now controls the future
Who controls the present now?
I controlled my past, I control my present, I choose to control my future.
Epilogue
“Iso pull up, iso lunge on each leg, and iso glute-ham. Get to where you can hold them for five minutes. Then do that every day for six months. At the end of the six months, you won’t have to ask the questions you’d ask at the start of the six months and you’ll probably intuitively know as much about it without being able to articulate it as anything I would be likely to tell you about it between now and then.”
“At the end of the 6 months, write down all your questions. Then train 11 times a week for 8 weeks. At the end of those 8 weeks, see how many of your questions still matter. My guess is none of them.”
Is it a hell you are willing to embrace?”
P.S.
I sent this to Kirk. His only answer is, “Watch the movie Revolver all the way through the credits. If you still have questions, lunge and watch it again.”
Author Bio
You can find me working without moving anywhere on our planet. The only equipment I need is me.
Appendix
- Get in a “long” split stance, “pull” yourself into a lunge position
- Front heel slightly elevated
- Front lower leg perpendicular to the ground
- Front thigh parallel to the ground
- Rear leg as far back as possible (this is what makes it an extremeiso)
- Torso and head with an “alpha male” posture
- Arms at the sides
- Maximally contract the front hamstring
- Try to move front foot backward
- Maximally contract the rear glute
- Drive rear foot back into the ground
- And/or attempt to bring rear thigh forward
- A cue Kirk used which I found helpful was viewing the legs like scissors and attempting to close them – while obviously failing to do so
- Only movement allowed is blinking and breathing
- Hold the position as long as possible
- Upon failure (always fail down, stop clock), reset (belly breaths) and get back into position (same leg forward, start clock)
- Repeat until 5 minutes of work is attained
- After a break, switch legs and repeat the 5 minutes of work
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