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Isometric for Regular Training?



Please excuse my poor english, it isn't my native language.

I've some questions about static training :

  • Is it possible to make a routine only with isometric exercises, not for a short period, but for regular training ?
  • If i make cycles, and vary the exercices / weights, could i to avoid stagnation ?
  • Is isometric training applicable to very light weights (by example, to emulate a 100 reps set) ?

The reason of these questions is that i've frequents problems with tendons inflammatory, caused by a dysfunction of my uric acids' metabolism (not related to diet), and dynamic movements cause inflammatory to my joints :frowning: But isometric training don't cause this sort of inflammatory (perhaps because of absence of movement). So, i think of doing a routine based on 80% to 90% of isometric training, and 10% to 20% of very light dynamic training.




  • No. Well, it's possible but your gains will be minuscule, if any at all.

  • Isometrics are used as supplemental work only, they aren't usefull for standalone training, you need some kind of range of motion.

  • For time under tension - yes, but again, without any kind of range of motion static contractions will not yield much results.

As for your inflamation. I'm not a specialist but I think you may be able to do slow contractions with medium weight or at least work up to that ability(I've known a person witth similar problems in the knees). Probably many isolation exercises and calisthenics.... You should do a search about working out with your condition. Sometimes doctors have no idea about training and fitness and tend to be adamant. Read up, maybe you'll find a similar case to yours and make conclusions.


Isometric training results in excellent gains when done properly I don't care what anyone else says. It's a perfect example of The Overloading Principle [and SAID] for the simple reason of using up to 20% of your 1RM for INCREDIBLE time under tension! I'm telling you, if you do it right, your body will grow. Not to mention the fact that isometric strength is great for building stability!

CT agrees with the effectiveness of isometrics:


Oh yeah, don't do what hurts!


Thanks for your answers.

So, i'll begin a workout based on about 85% isometric training, and 15% very easy, not hurting slow contactions (for range of motion).



Hey Bro,

Check out Christian Thibaudeau's articles. He goes into some depth regarding Isometrics + Eccentric/Concentric.