Do you like doing isometric training and Bruce Lee’s isometric training routine then you’re absolutely going to love the Exer-Genies 10 by 12 and pause method. It takes isometric training to a greater and whole different level.
Hey what’s up everybody I’m Jason Kelly creator of the balanced body hope everybody’s having a great day. Today I’m going to explain Exer-Genies 10 by 12 and pause method and how it brings superiority to isometric training. But before I begin make sure you like and subscribe to the channel so you can receive future notifications based on more strength Health Fitness and Exer-Genie videos.
So the 10 by 12 method is doing a 10 second isometric contraction followed by a 12 second concentric contraction and you can’t do this with any other piece of equipment besides the Exer-Genies. You can try it with bars resistance bands, cable machines and dumbbells but you’re going to lose a bit of the result because the Exer-Genies has a unique feature that allows you finger to belay the line and when you belay the line that means you can make the resistance in the line immovable and so this helps to accomplish the 10 by 12 method. So for example when you’re doing an upright row you can hold the isometric contraction for 10 seconds and then simply by loosening the grip of your finger you can make the the line movable and pull through the concentric contraction and so by setting the Exer-Genies to a lighter resistance. You don’t need to set it on a heavy resistance because you’re going to use your finger to dictate how much resistance and intensity you want through the motion meaning that as the 10 seconds goes by and you’re going on to your 12 second concentric contraction you’re going to be recruiting those intermediate fibers that are essential to keep power transitioning and going forward in time but if you were to use a barbell you’d have to deload the weight and therefore you’re coming down in your intensity you’ll be at a lower intensity to begin but also the thing about the Exer-Genies in the 10 by 12 method you don’t have to follow the 10 by 12 method but you can follow the process meaning that you can do five seconds isometric and a five second concentric 10 second isometric with a five to eight second concentric it’s up to you.
So I used Bruce Lee’s isometric routine here to show you how the 10 by 12 method works now I’m not holding the 10-second contraction or doing the 12-second concentric contraction just for time but you get the idea when you see the motions. If you’d like to get an Exer-Genies I’ll put links in the description below of this video and when you order from my Links it helps to support me and this channel to make great videos and now for the pause method.
The pause method is an excellent way to incorporate the 10 by 12. When you’re doing the 10 by 12 method you might find a weak point when you’re trying to complete the concentric contraction you find that weak link you can use your finger belay the line and pull isometrically for about five to ten seconds then after you pull for five to ten seconds you can loosen your finger a little bit more and you can complete the full range of motion of the concentric contraction so that’s the great thing about the pause method because the pause method will make your 10 by 12 method even better even stronger and boost your isometric strength and concentric shrink through the whole range of motion and that’s why I love doing both methods because one helps me to discover weak points where I need to be more explosive or to have more strength think of it like this if you’re strong from here and then you start to get weaker through your explosive movement then I want to strengthen here with that isometric pause so that when I explode I can explode through the full movement and not lose explosiveness or speed through the range and so that’s why integrating the two methods works really well also using Napoli’s method you can just strengthen three different ranges of motion you can in your deadlift you can do the start the middle and the top end range of motion and the same as with your squats your back rows chest press shoulder press whatever it is that you’re trying to do through your isometric motion you can strengthen three different levels or even two different levels two different ranges of that motion you have to do what works best for you in your training as well as sport specific performance.
