![]() ![]() One of the traditional arguments in favor of isometric training is that iso sessions are highly efficient and rapid to complete while remaining powerfully effective. Dr John Atha, Exercise and Sports Science vol. It should also be said that isometric exercises are more efficient (than dynamic exercises): they produce their effects with a much smaller training effort. 10 If you want to tone and harden up, isos are king.)īENEFIT #3: Isos sessions are super-quick to perform and optimally efficient. 9 (Another benefit: isometrics actually increases muscle density to a greater degree than regular methods. Sophisticated research studies have shown that isometric training produces equal muscle growth to regular, concentric training. Metastudies confirm that isometric exercise can produce advanced levels of hypertrophy. It’s the key to growth.įorget the old myths and "broscience". Remember the last time you had to move furniture or a fridge, holding it up by keeping your arms in a static curl position underneath? Do you recall how quickly it got "heavy" as your biceps and forearms began to burn and cramp? That’s muscular fatigue. In fact, isometrics has greater potential from a "time-under-tension" perspective as there are no mini-rests between reps, or during less demanding points of technical leverage, as is the case with regular weight-training. 7 There is nothing magic about picking weights up and down-you can fatigue your muscles equally well using isometrics. Muscle growth as an adaptation is largely the product of anaerobic metabolic fatigue within the muscles. Isometrics is very effective at promoting hypertrophy, when used correctly. There is zero scientific backing for this idea-in fact, the studies tell us the exact opposite. There is an old wives’ tale in some gyms that isometrics-while being great at adding strength and "tone"-will not increase muscle size. It is clear that isometric training can result in significant hypertrophy. ![]() 4 This neurological recruitment is at the heart of strength gain.īENEFIT #2: Isos add hard muscle rapidly and effectively. Amazingly, isometrics is capable of recruiting almost 100% of a muscle’s motor units. This in turn impels your nervous system to recruit as many motor units as possible ( Hebb’s Rule). In other words, only static, isometric exercise allows the muscles to express their maximum force levels. 3 For example-you can pick up a one-pound weight at near maximum speed a two-hundred pound weight will make you move slower and when you are dealing with the heaviest load you can handle, your muscles will not be moving at all. This physiological principle states that muscles can only move quickly when they are exerting low amounts of force. ![]() The answer lies in the Force Velocity Curve. Why is isometrics so remarkably effective at increasing strength? 2 The original German studies (Muller and Hettinger, 1954) showed that isometrics performed daily increased the strength of subjects by 5% per week. Numerous studies have found that isometric training strengthens muscles faster than dynamic, moving methods. Isometric exercise is unique in its ability to rapidly increase muscle strength and tone muscle faster than that seen for dynamic exercise. ![]()
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