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The Truth Behind IsometricTrainingIsometric training hasbeen around for manyyears. Legendarystrongman Alexander Zass

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The Truth Behind Isometric TrainingPosted: Friday, 2 March 2012 by Strength&Nutrition24/7 in Labels: Conditioning, Strength, Training

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Isometric training has been around for many years. Legendary strongman Alexander Zass preached the effectiveness of

isometric training in the early 1900’s. As he found himself a prisoner of war during World War 1, Zass began pulling

and pushing on the bars and chains used to constrain him. He quickly began to notice an improvement from his

efforts. It was long after that Zass began promoting this style of training through popular mail order courses. Zass has

been attributed as the Father of Isometrics.

Common practice and beliefs

Isometric training does not require expensive equipment or a gym, it can be performed anywhere, with little time

necessary. Although there is a great deal of advantages to isometric training in general it is used in athletics as a

supplement. The thought behind this is that it lacks the specificity for athletics in terms of dynamic movement. Further,

it is thought that strength gain will occur at only the angle the isometric contraction is trained at and produce little to

no strength gain at other angles. The final common belief is the use of isometric training can produce a great deal of

strain on elite athletes and at times cause pain and overload the CNS system.

Defined

Isometric muscle action is a muscle action where the muscle does not change in length because the tension in the

crossbridges is equal to the resistive force (Baechle, 2008; Coburn, 2012; Zatsiorsky, 2006; Weinberg, 2007; Powers,

2007). There is little to no change in muscle length or actual movement (Baechle, 2008; Coburn, 2012; Zatsiorsky,

2006; Weinberg, 2007; Powers, 2007).

Examples:

1. Holding a weight at a certain position in the range of motion. Example holding a barbell at 90

degrees.

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2. Pushing or pulling against an immovable external resistance. Example pushing against a wall.

3. Holding your body in a certain position in a range of motion: holding the chinup at 90 degrees.

Muscle Activation

A very significant benefit of isometric action training is that it produces a greater level of activation than any

other contraction regimen. The term activation is referring to the recruitment of the muscle motor units.

During 2001 a study on “Activation of Human Quadriceps Femoris During Isometric, Concentric, and Eccentric

Contractions” by Nicholas Babault et al. found that during maximal eccentric and concentric contractions activation

levels were 88.3% and 89.7%, respectively, yet they were significantly lower (P<0.05) than the activation levels during

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I am not a registered Dietitian the information providedon this site is for informational and educationalpurposes only and is not intended as a substitute foradvice from your physician or other health careprofessional. You should not use the information on thissite for diagnosis or treatment of any health problem orfor prescription of any medication or other treatment.

You should consult with a health care professionalbefore starting any diet, exercise or supplementationprogram, before taking any medication, or if you have orsuspect you might have a health problem. You shouldnot stop taking any medication without first consultingyour physician. You should inform your physician of anynutritional supplements that you are taking.

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maximal isometric contraction which were 95.2%. This study’s findings have been well documented and supported

through the large body of literature that has found maximal isometric action to recruit nearly all the motor units (Allen,

1995; Allen, 1998; Belanger, 1981; De Serres and Enoka 1998; Merton, 1954; & Newham, 1991). This demonstrated

that through the use of isometric training we are capable of engaging a greater percentage of our muscle fibres.

Therefore, in theory we should be able to have improvement in our capability of muscle activation through

development of our neural system. If this proves to be true we may find a significant increase in our strength based on

our capability of using our muscle closer to its full potential.

Strength Gain

Isometric training has been used by many athletes and trainers to deal with sticking points (nothing more nothing less).

This has occurred because many trainers have thought that isometric training only increases strength at the angle

trained. This is partially true, in the study done on the “Specificity of Joint Angle in Isometric Training” by Kitai and

Sale found that strength gains were the greatest at the angle the training occurred. However, significant increase in

strength also occurred at the angles (+/5 degrees). Some studies have found 2050% strength transfer gained in a

range of +/20 degrees; a large portion of the literature completed on this topic supports that strength is either

exclusive to or greater at the joint angle trained, in comparison to other joint angles (Enamait, 2005; Bender, 1963;

Gardner, 1963; Meyers, 1967; Raitsin, 1974; Lindh, 1979; ThrpautMathieu, 1988). In order to practically resolve

the issue of strength gain only occurring in a limited range of degrees around the trained area, many strength coaches

have begun to implement a series of isometric contractions throughout the range of motion.

There is no doubt in the body of literature that isometric training can lead to significant strength gain. As isometric

training spread throughout the early 1900’s and became popular during the 1950’s significant research began to come

out. One such example is T. Hettinger and E. Muller (1953, 1955, 1958) who found that a daily effort of 2/3 maximum

effort, for a period of 6 seconds, had the ability to increase strength by up to 5% per week. Studies have found

strength gains in ranges of 1440% over 610 week periods (Kanehisa, 2002; Kitai, 2001; Bender, 1963; Gardner,

1963; Meyers, 1967; Raitsin, 1974; Lindh, 1979; ThérpautMathieu, 1988)

Based on this we can conclude that:

1. Intramuscular tension is greater and attained for a longer period of time in maximal isometric action

training than dynamic exercises. This can be attributed to the fact that dynamic exercise has velocity and

acceleration aspects; force is only produced for split seconds. During maximal isometric action training, it is

possible to sustain the maximal tension for 36 seconds. However, dynamic exercise on the concentric portion

maximum intramuscular tension lasts for 0.250.5 seconds. Yuri Verkhoshansky (1977) found that every 6

second isometric contraction is equal to numerous dynamic contractions. Also, The ability to increase strength

is greatly affected by the amount of total time the body is under maximal intramuscular tension per session. By

adding 1020 seconds of intramuscular tension per session, one is capable of dramatically increasing the

potential for strength gains (Thibaudeau, 2004).

2. Isometric training has the ability to assist in surpassing sticking points and weak angles in an athlete’s

range of motion by allowing them to improve at a precise point in the range of motion. For weight lifters this

can be extremely useful in overcoming plateaus.

3. Isometric exercise does not require a great deal of energy expenditure. This means one can receive the

benefits of isometric action training without having a drastic effect on the remaining training session.

Hypertrophy

A large factor in why isometric training has not fully developed its self in the masses is due to phenomenon of

bodybuilding that took place. As body building began to really become popular simultaneously it was being

hypothesized that isometric training would produce insignificant muscles gains in comparison to dynamic training due

to the absence of work. In response to this hypothesis, bodybuilders pushed aside isometric training and focused on

exercise deemed more appropriate for hypertrophy. As the popularity of body building further increased, isometric

training found itself further and further into obscurity. However, the recent findings in isometric training have thrown

the old hypothesis out and have findings supporting that isometric training can in fact lead to hypertrophy.

10/8/2015 Strength Conditioning and Nutrition 101: The Truth Behind Isometric Training

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In the study looking at Effects of Equivolume Isometric Training Programs Comprising Medium or High

Resistance on Muscle Size and Strength by kanehisa et al. 2002 found that over the course of a 10 week program,

training 3 times a week there was significant increase in muscle volume in groups performing at 100% and 60%

maximum voluntary isometric contractions. However, the group performing 100% maximum voluntary isometric

contractions had significantly greater muscle volume gains than the 60% group. The maximal isometric group had an

increase in muscle volume by 12.4% and the 60% group had a 5.3% increase. The authors concluded that the reason

for the increase in muscle volume is unknown but could be attributed to the metabolic demands and endocrine

activities rather than mechanical stress and neuromuscular control. The difference in muscle volume between the 100%

group and the 60% may be attributed to the combination of prescribed intensity and number of sets in the protocol

which may have induced a greater contribution of either metabolic or hormonal stimuli.

Isometric Styles

The names of the following styles vary from study to study and book to book. However, the following categories are

separated the same way by nearly everyone.

Overcoming isometric:

This category is when one is pushing against an immovable resistance. For example assuming you are not as powerful

as Samson you can place yourself between two pillars or in a squat rack place one hand on each post and push as hard

as you can with the intent to move the resistance (Judges 16:29). Fig. 1

Yielding Isometric:

A weight or object is being held and prevented from lowering or eccentric contraction occurring. In this scenario, the

intent is not to move an object, rather to stop it from moving.

Whenever these techniques are used, it is important to note that they do not have the same effect on the neural

10/8/2015 Strength Conditioning and Nutrition 101: The Truth Behind Isometric Training

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patterns. Yielding isometrics has a greater impact in eccentric strength and muscle mass and overcoming isometric has a

greater impact on concentric strength (Thibaudeau, 2004).

Maximal Effort Isometrics:

This style is performed by applying maximal tension to an immobile structure. Tension should be generated quickly and

held for 3 to 6 seconds (Enamait, 2005; kanehisa, 2002). This form of training is an excellent means in improving

strength, muscle volume, and improve torque. However, the improvement of torque to muscle volume ratio is more

effective in other forms of isometric training (Enamait, 2005; kanehisa, 2002).

Whether or not tension should be developed quickly or gradually over a period of 45 seconds, it is the most commonly

debated topic in regards to isometric training. In terms of developing explosive strength and power, producing tension

quickly is optimal. Fleck and Kramer (2004) note that by producing maximal tension rapidly, one imposes significant

adaptation in contractile muscle properties, such as, the excitation contraction coupling pathway. However, when

looking at risk to benefit ratio it becomes a tricky situation, since, the risk of injury is significantly higher when tension

is developed quickly.

“Excitation–contraction coupling is broadly defined as the process linking the action potential to contraction in striated

muscle or, more narrowly, as the process coupling surface membrane depolarization to Ca2+ release from the

sarcoplasmic reticulum (Dulhunty, 2006).”

Max Duration Isometric:

In the case of max duration isometric exercise, you are pushing, pulling, or holding a sub maximal load for as long as

possible. This is likely the most common form of isometric seen used in the general population. The sets used generally

range from 20 to 60 seconds in length. This form of training can be effective in the development of muscle volume and

is a good method for training muscle endurance and creating a high level of micro muscle damage (Thibaudeau,

2004).

When practically applying this method, one can use yielding or overcoming isometrics. However the preferred form by

most is the yielding isometrics. When one is training the load should range from 5080% for duration of 2060

seconds.

Explosive Isometrics (ballistic isometrics):

This method focuses on developing tension as quickly as possible. Tension is produced for brief burst of 13

seconds. The goal is to reach full force as quickly as possible. This method has been found to develop speed and

strength (Thibaudeau, 2004; & Enamait, 2005). This method of isometric training has a high level of crossover to

athletic performance. This form of isometric training is often used in martial art training.

Behm and Sale looked at “Intended Rather than Actual Movement Velocity Determines Velocity Specific

Training Response” (1993). They found that repeated attempts to perform ballistic contractions with high rate of force

and tension development were the primary stimuli for high velocity training response to occur. This resulted in the

authors concluding that the form of either isometric or concentric muscle actions is not important to speed

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development. Rather, the intension to move fast was much more important than the actual speed of the movement.

When performing this method, one must perform it using overcoming isometrics. This method is extremely powerful in

developing athletes particularly in sports where the athlete often starts from static position (sprinting out of the blocks,

martial arts, football, etc).

A practical example of the effects that can take place in sport through the use of weight training and explosive

isometric training can be seen in the study by Olson and Hopkins (1999). The group that had been working with

weights and explosive isometrics had significant increase in peak force and speed. This study further demonstrates that

speed and peak force can be significantly improved when dynamic weight and isometric training are used as

supplement to traditional training.

Static Dynamic Isometric training:

This method involves supersets of isometric and dynamic work. This is done by beginning with a 36 second

hold, followed by explosive dynamic work, for example, pressing the bar in benchpress as hard as you can into pins

then doing explosive benchpress with full range of motion.

Verkhoshansky (1977) found that static dynamic method of training is superior for developing speed and

strength than dynamic training alone. The effectiveness of dynamic training improves when combined with preliminary

static tension by up to 20%. When this training is being used, one must perform the dynamic aspect immediately

following the static.

Frequency, Duration, and Rest

In 1981 Atha found that when isometric training is used properly it can be performed safely without the risk of

over training on a daily basis for strength development. This is assuming that isometric training is acting as a

supplement to your training and not acting as the sole form of training. However, the more recent literature

demonstrated the optimal use of isometric training would be to perform 34 workouts per week with maximal voluntary

muscle actions each held 36 seconds (Fleck and Kramer 2004; Enamait, 2005; & Verkhoshansky, 1977).

As noted earlier, isometric training is very beneficial to have incorporated into your training a few times per week. When

performing Isometric training, it is optimal to keep that aspect of your training brief to approximately 10 minutes

(Verkhoshansky, 1977). The rest periods should be short at approximately 10 seconds between repetitions

(Verkhoshansky, 1977).

When performing Isometric training, it is optimal to train at several angels through the range of motion. Each joint

angle trained should be put under 4 to 6 reps. In between sets one should attempt to actively relax the muscle.

Why is Isometric Training Not Commonly Used?

With the incredible benefits of isometric training outlined in literature, it is difficult to understand how it could be so

rarely used. As previously noted, the hypothesis that isometric training would have very little effect on hypertrophy and

the simultaneous popularity of body building had a significant effect on the popularity of isometric training. To further

10/8/2015 Strength Conditioning and Nutrition 101: The Truth Behind Isometric Training

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worsen the scenario for isometric training during this time period many trainers decided to do selective reading

associated with the disadvantages of isometric training. In, particular trainers placed an emphasis on Verkhoshansky

(1977) listed negative aspects of isometric training:

1. Isometric fatigues the nervous system

2. Isometrics have a harmful influence on the cardiovascular system

3. Isometrics decrease coordination and speed of movement

4. Isometrics worsen the elasticity of the muscle

The majority of trainers were quick to point out the faults and potential draw backs. However, they chose to ignore that

Verkhoshansky offered simple ways to avoid and negate all these issues through proper sequencing of work and rest,

time for breathing, relaxation, and stretching.

Isometric training is a fantastic tool that has been underutilised. That being said one must not form their routine around

isometric training, rather it should be supplemented into 34 days a week of your training routine. This tool has the

capability of increasing your strength, power, speed, explosiveness, muscle volume, and breaking through plateaus.

Many have thought isometric training to not be transferable to athletic performance. However, we see that the research

does not support this notion.

References

Allen, G.M., Gandevia, S.C., & McKenzie, D.K (1995). Reliability of Measurements Of Muscle Strength and Voluntary

Activation Using Twitch Interpolation. Muscle & Nerve, 18 (6), 593600.

Allen, D.G., Westerblad, H., Bruton, J.D., Andrade, F.H., & Lannergen, J. (1998). Mechanisms Underlying the

Reduction of Isometric Force in Skeletal Muscle Fatigue. Acta Physiologica Scandinavica, 162(3), 253260.

Babault, N., Pousson, M., Ballay, Y., & Van Hoecke, J. (2001). Activation of Human Quadriceps Femoris During

Isometric, Concentric, and Eccentric Contractions. J Appl Physiol, 91, 26282634.

Baechle, T. R., & Earle, R. W. (2000). National Strength and Conditioning Association. (2nd ed.). Champaign, Ill.:

Human Kinetics.

Baechle, T. R., & Earle, R. W. (2008). Essentials of strength training and conditioning (3rd ed.). Champaign, IL:

Human Kinetics.

Behm, D., & Sale, D. (1993) Intended Rather than Actual Movement Velocity Determines Velocity Specific Training

Response. Journal of Applied Physiology, 74, 359368.

Belanger, A.Y., & McComas, A.J. (1981). Extent of Motor Unit Activation During Effort. J Appl Physiol, 51(5), 1131

1135

Bender, J., & Kaplan, H. (1963). The Multiple Angle Testing Method for the Evaluation Of Muscle Strength. J Bone

Joint Surg, 45(A), 135140.

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Coburn, J. W. (2012). NSCA's essentials of personal training (2nd ed.). Champaign, IL: Human Kinetics.

De Serres, S.J., & Enoka R.M. (1998). Older Adults Can Maximally Activate the Biceps Brachii Muscle by Voluntary

Command. J Appl Physiol, 84, 284291.

Dulhunty, A.F. (2006). Brief Review ExcitationContraction Coupling from the 1950s Into the New Millennium.

Clinical and Experimental Pharmacology and physiology, 33, 763772.

Enamait, R. (2005). Infinity Intensity, The Revolution is Here. Vernon: Ross Enamait.

Fleck, S.J., & Kraemer, W.J. (2004). Designing Resistance Training Programs (4th ed.) Human Kinetics, Champagn,

IL

Gardner, G.W. (1963). Specificity of Strength Changes of the Exercised and Non Exercised Limb Following

Isometric Training. Res Quart, 34, 98101

Hettinger, T., & Muller, E. A. (1953). Muskelleistung und Muskeltraining. Internationale Zeitschrift fur angewandte

Physiologie einschliesslich Arbeitsphysiologie, 5, 111126.

Hettinger, T. Der Einfluss der Muskeldurchblutung beim Muskeltraining auf den Trainingserfolg. Internationale

Zeitschrift fur angewandte Physiologie einschliesslich Arbeitsphysiologie, 16, 9598.

Hettinger, T. Die Trainierbakeit menschlicher Museln in Abhangigkeit vom Alter und Geschlecht. Internationale

Zeitschrift fur angewandte Physiologie einschliesslich Arbeitsphysiologie, 17, 37177.

Kanehisa, H., Nagared, H., Kawakamy, Y., Akima, H., Masani, K., Kouzaki, M., & Fukunaga, T. (2002). Effects of

Equivolume Isometric Training Programs Comprising medium or high resistance on muscle size and strength. Eur J

Appl Physiol, 87,112119

Kitai, T.A., & Sale, D.G. (1989). Specificity of Joint Angle in Isometric Training. Eur J Appl Physiol, 58, 744748

Lindh, M. (1979). Increase of Muscle Strength from Isometric Quadriceps Exercises at Different Knee Angles. Sc and

J Rehab Med, 11, 3336.

Meyers, C.R. (1967). Effects of Two Isometric Routines on Strength, Size, and Endurance in Exercised and No

Exercised Arms. Res Quart, 38, 430440.

Newham, D.J., McCathy, T., & Turner, J. (1991). Voluntary Action of Human Quadriceps During and After Isokinetic

Exercise. J Appl Physiol, 7(6), 21222126.

Olson, P.D., & Hopkins, W.G (1999). The Effect of Weight Training and Explosive Isometrics on Martial Art Kicks

and Palm Strikes. Medicine and science in sports and exercise, 31(5), supplement abstract 790.

Powers, S. K., & Howley, E. T. (2007). Exercise physiology: theory and application to fitness and performance (6th

ed.). Boston: McGrawHill.

Raitsin, L.M. (1974). The Effectiveness of Isometric and ElectroStimulated Training on Muscle Strength at Different

Joint Angles. Theory Prac Phys Cult 12, 3335 (Translated in Yessis Rev Soviet Phys Educ Sport 11:3539).

Thépaut–Mathieu, C., Van Hoecke, J., & Maton, B. (1988). Myoelectrical and Mechanical Changes Linked to Length

Specificity During Isometric Training. J Appl Physiol, 64, 15001505.

Thibaudeau, C. (2004). Theory and Application of Modern Strength and Power Methods.

Weinberg, R. S., & Gould, D. (2007). Foundations of sport and exercise psychology (4th ed.). Champaign, IL:

Human Kinetics.

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(Original work 1977, Moscow Russia: Fizkultura I Spovt).

10/8/2015 Strength Conditioning and Nutrition 101: The Truth Behind Isometric Training

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Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training (2nd ed.). Champaign, IL:

Human Kinetics.

Fig. 1 http://www.suncoasthillels.org/judaica/yoavshtibelmanlindseystpierre/

27 comments:

Aric Gonzalez says:

4 September 2012 at 20:26

Bullshit about the disadvantages, these statistics aren't accurate. There are no disadvantages because isometric

exercises are the most natural way to build strength and muscle without putting stress on your limbs and joints

whereas you will with weight lifting. I have done these and they do not just build up strength in one position, if you

do an isometric exercise for your shoulder it strengthens the entire shoulder not just using it in one static position.

No disadvantages to isometrics, where as in weight lifting your lifting heavy objects in extremely unnatural positions

weakening and tearing the ligaments between joints. Lifting weights build muscular strength but not as much

tendon strength and bone strength as isometrics, which are alot more useful than walking around all bulky in a tank

top where you have no real strength except for benching something which won't be useful in a situation that would

require actual athletic strength.

Strength&Nutrition24/7 says:

5 September 2012 at 09:44

I am sorry you feel it is B.S.

I am not gonna say its not true in your specific case because you may be a genetic freak (good thing) who responds

extremely well to isometric training.

However these aren't B.S statistics, in fact, they are well researched and the numbers come from well done studies.

Before saying the information is B.S please refer to the articles in the reference list.

P.S I am a strong supporter of isometric training.... However, they are an accessory to your regular training and

should not be the focus.

Most people in the gym don't train to improve athletic ability... they actually make them selves worse by training like

a body builder

Anonymous says:

12 October 2012 at 14:56

He's gotcha there, bro. That is one LOOONG list of reference materials. Read that stuff before screaming B.S. ;)

Strength&Nutrition24/7 says:

12 October 2012 at 18:44

I appreciate the comment and I hope you enjoyed the post.

You have to love discussions and battles!

Anonymous says:

11 December 2012 at 01:05

Great article, thanks!

+2 Recommend this on Google

10/8/2015 Strength Conditioning and Nutrition 101: The Truth Behind Isometric Training

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DD

Strength&Nutrition24/7 says:

21 December 2012 at 19:11

No problem I am glad you liked it

Jack Jones says:

31 January 2013 at 19:56

Nice piece. I have tired isometrics off and on in the past and always had great results. Never mind I have just under

30 years of lifting weights under my belt. I have always found it amazing how much resistance there is to anyone

giving anything remotely like praise to isometrics for what it does do very well. Almost no one ever talks about it

being used in conjunction with body weight training and interval training for a cheap almost bullet proof workout

combo.

People get too caught up in what ever they are into and being right or there method being best. It really is like

trying to say a hammer is better then a wrench or a screw driver is better then a socket set etc???? All tools have

something they are great at no mechanic, plumper, maintenance man or anyone else that uses hand tools could ever

get by with just one tool! In fact people would call you an idiot if you tried to fix an enitre care with just a hammer!

Weight lifting, isometrics, all forms of cardio from interval to long slow cardio all have there place for producing a

specific outcome. By smartly mixing the tools you use for the outcome you wish to create is where smart people use

knowledge and common sense to get the most bang for there training time "buck" if you will.

You can lead a horse to wate but you can not make it drink. Knowledge and Wisdom are much the same. You can

lead people to it and even try to spoon feed it to them but many just will not accept it.

Strength&Nutrition24/7 says:

1 February 2013 at 00:01

Great Comment! Love the passion and enthusiasm. I completely agree people get stuck in their ways and are very

resistant to change no matter how much evidence there is. It is like trying to tell people not to static stretch before

exercise (they think your crazy).

Yeah I always love the extremism in the fitness industry. Why would you ever convert completely to one form of

training is beyond me, when so many different training methods come with their own unique benefits.

I am in the process of moving this blog over to my new site http://www.performancenutrition101.com/ feel free to

check it out

Anonymous says:

12 March 2013 at 01:57

well done for such an incredibly well referenced piece. I'm definitely going to start integrating isometrics into my

workouts thanks to this information. Especially good when traveling and without gear

Anonymous says:

11 April 2013 at 05:38

Great article!

Anonymous says:

27 April 2013 at 17:37

Bruce Lee used isometric training as a supplement to his lifting routine. He was arguably one of the fittest men who

ever lived. I wouldn't discount it all together, but I wouldn't overdo it either.

mikaellq says:

30 April 2013 at 10:08

I have great experiences of isometric training and it's a very intense way of training and you should be careful if

10/8/2015 Strength Conditioning and Nutrition 101: The Truth Behind Isometric Training

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you're not used to tough exercisers. This is THE way to train if you want impressive results and in a comparably short

time.

It's completely false that claim that isometric training give strength only in the angle trained because it works on

the whole muscle and you should do it where the legs or arms are bent the most but without resting because it's

there where it's the most intense and it's ALL about intensity and getting great results with a minimum investment

of time and energy.

Why all these negative claims about isometric training?

Ignorance? Lost business for gym owners? What?

Zeeshan Parvez says:

2 August 2013 at 05:48

Could you explain why they shouldn't be so the focus and should instead supplement ones training. Take a look at

Olympic gymnasts. Isometrics is all the do and the are so strong the can bench 300 and dead lift 400 lbs cold.

Zeeshan Parvez says:

2 August 2013 at 05:51

You are right. Look at Olympic gymnasts. All they do is isometrics and they can bench 300 and dead lift 400. If

isometrics were only limited to the angle then how is this possible.

Anonymous says:

3 August 2013 at 10:07

I HAVE BEEN DOING ISOMETRICS ALMOST EXCLUSIVELY FOR ALMOST 3 YEARS WITH GREAT RESULTS. I WRESTLED

IN COLLEGE AND IF I KNEW ABOUT THE GREATNESS OF ISOMETRIC CONTRACTIONS THEN I WOULD NOT HAVE

WASTED MY TIME LIFTING WEIGHTS, EXCEPT DEADLIFTS AND SQUATS. NOW AT 58 I'M STRONGER THEN I WAS IN

MY TWENTIES. THE WORLD'S STRONGEST MAN ALEXANDER ZASS ( STAGE NAME THE AMAZING SAMSON ) USED

ISOMETRIC CONTRACTIONS ALMOST EXCLUSIVELY AND IF YOU GOOGLE HIM YOU WILL SEE HIM BREAK CHAINS,

BEND METAL BARS, AND DO SOME STRENGTH FEATS THAT STILL HAVE NOT BEEN DUPLICATED. ISOS ALSO MAKE

YOU FASTER AND QUICKER ACCORDING TO THE RESEARCH AND SO THEY HAVE ACCOMPLISHED FOR ME.

Jake Long says:

27 February 2014 at 12:03

Fantastic article! You really did your homework, and the end was my favorite: Isometrics do improve ability, bam!

And I definitely agree that a routine shouldn't be based on Isometrics. I think instinctively we know that workouts

should be based around a good amount of actual movement, but the tension created with Isometrics is still very

beneficial. Thanks for the info.

Marco Deepak says:

20 March 2014 at 04:10

Fantastic piece of information you have placed here.

Congrats, i really like it.

I'll just bring up something to tease your mind.

Isn't time a series of "now"?.

In the same way, isn't movement a sequence of isometric positions?.

If it was for me i would place all my focus on iso... but yes, that's me =)

thanks again for the great article

Marco

Anonymous says:

20 March 2014 at 10:15

I remember as a kid seeing Charles Atlas advertising his program in comics all the time. I believe he called it

dynamic tension. I also remember him doing strength feats like pulling a car or truck, and maybe even a train once.

It must have worked well for him.

10/8/2015 Strength Conditioning and Nutrition 101: The Truth Behind Isometric Training

http://strengthnutrition101.blogspot.com/2012/03/isometrictraininghasbeenaroundfor.html 12/13

tAaOS says:

17 August 2014 at 15:25

Sixty years old. Been doing isometrics off and on for forty years with only a cardio supliment routine. For minimal

investment I have maintained maximum results of muscle mass, strength, and appearance. Isometrics work and

produce better results than weight training for the minimal time invested.

JL MA says:

23 August 2014 at 13:19

Mikaellq, could you please...

1/ ...recommend some RESOURCES to learn about the kind of isometric training that that you practice/like?

2/ ... describe the type of isometric ROUTINE that you practice/like?

Thanks!

Anonymous says:

22 September 2014 at 10:17

Actually isometrics increase one's speed and coordination read Bruce Lee's Book The Art of Expressing the Human

Body, having been a wrestler in college,if i had known about isometrics I wouldn't have wasted all that time lifting

weights.

buy supplements says:

1 November 2014 at 03:54

After scouting at several local stores. I was surprised I could get the same stuff online for much better prices. Now,

I am much more cautious in what I take.

Anonymous says:

26 November 2014 at 08:56

Isometrics are also a GREAT fat burner. I am a fan of the extended isometric contraction. LIke posing in

bodybuilding and holding it for about a minute, or until the muscles start to shake like crazy. After just two days of

doing these as often as I can remember, I start to get very ripped and my muscles look like steel. I play tennis and

racquetball and I can tell you that isometrics make my reflexes much faster as well. I do heavyhands for cardio, and

isometrics for muscle and I am 53 and have the body of an excellent 25 year old. They also keep my testosterone

levels up there. I do them Monday,Tuesday, Thursday, and Friday. They are so brutal on the body, I need Wednesday

and Saturday and Sunday off to let the muscle fibers heal and strengthen. My number is 6416803353 if anybody

wants to talk about this stuff.

Ranjit Mishra says:

7 January 2015 at 05:02

Can u please suggest me whether I can do dynamic strength training exercise on one day and isometric on the other

day. Total regular workout 5 to 6 days a week per muscle group.

M talking about bodyweight exercise.

Plz help.

Ranjit Mishra

bestforminc says:

27 March 2015 at 04:37

Article ideas very clear . Your writing style is very unique. I very much appreciate the articles you write . Hope you

continue to create the beautiful works.Thanks a lot for sharing.

mens tank top

10/8/2015 Strength Conditioning and Nutrition 101: The Truth Behind Isometric Training

http://strengthnutrition101.blogspot.com/2012/03/isometrictraininghasbeenaroundfor.html 13/13

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SALMAN JAVED says:

7 April 2015 at 04:55

Nice Post, Really Interested & you gave me Good info about workouts for sprinters .

Jerry Bruton says:

16 August 2015 at 20:21

Thanks for a great article on isometric exercises. I'm an ultra masters men's bodybuilding competitor age range 60

69. I have included two isometric routines as part of a morning routine. I alternate between a lower body routine

and an upper body routine. In addition to aiding in maintaining my strength I am experiencing improvements in

initialing and holding my poses. I guess it tunes up the neuromuscular system.

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