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Isometric Training

Alright, so I have a question, and since I didn’t know where to post it, I put it here. Anyhow, I have read a number of articles on isometric training, and overall it seems that isometrics are a good form of training. However, there is conflicting info relateing to the benefits of this training. Some articles say isometrics work really well for size, and others call strength. I want to try this out because it sounds quite interesting, but at the same time I want to know what I am getting into.

So, what are the ACCTUAL benefits of isometrics? Is it size? Strength? Both? Thx for the info everyone!

Never had any luck with isometrics. I tried them as a stand alone system a few years ago. at first you think it’s helping, but you soon start regressing. I have found it helpful when injured or when you can’t move a joint due to pain. IMO it is only good when working around an injury. I did a lot when hospitalized for hip replacement and found it helpful at that time but not for much else.

I’ve experimented with isos, bodyweight, total gym, and dynamic tension as well. These systems are ok if you don’t have access to barbells and dumbells, but for me nothing beats iron.

I can tell you that in the 50’s “isometric contraction” was a huge scam in created by Bob Hoffman to explain the York barbell club’s sharp total weight increases after they started using steroids in 1954. This was the first use by americans in weightlifting after Zigler told Hoffman about the drug in a attempt to beat the russians at their own game.

He grossed millions of dollars selling racks, book, devices all based on the myth of isometrics. I’ve never done a full isometric based program so I can’t tell you the benefits but isometric contraction is used in a lot of lifts to keep you in place and balanced

Can be used during and at end of sets to increase time under tension. Seems to help as part of a routine, but not as the only technique in use.

Google Bill Starr. he has done a series of articles re: this kind of training. he used this training during his Oly lifting and powerlifting days. From what I gather , it is geared more towards strength and not hypertrophy.

thx for the replys. I guess the only way to really know is to try.

If applied judiciously they can work…

It’s an excellent way to get rid of weaknesses in your primary lift.

I also used it quite a lot when I hurt my shoulder. Full movement hurts, iso didn’t at three levels.

It’s a tool, use it as such.

I used to do it occasionally for shrugs just so we could get our weight up. We would do a regular workout and then do some sets seeing who could hold the weight in contracted position the longest…shooting for 30 seconds.

Whatever weight we ended on, we would add another plate for the static holds.

That is all I used it for.

I may hold the peak contraction on many movements now but I don’t consider that the same.

I used to do isometric pushing against the top of the door frame… It cracked and that was the end of isometrics for me lol

IMO, isometric training isn’t as good as dynamic exercise because it lacks a negative phase, but it’s a good substitute for doing nothing if you can’t find a good way to work a given muscle using a dynamic movement. I don’t have access to a pullover machine and hate free weight pullovers, so I often pre-exhaust my lats with an isometric pullover before moving on to the pulldown. I also use isometric exercises to work my neck muscles and the deep muscles of the lumbar spine. It has made a very visible improvement in my neck.

[quote]wannaberocky1992 wrote:
Alright, so I have a question, and since I didn’t know where to post it, I put it here. Anyhow, I have read a number of articles on isometric training, and overall it seems that isometrics are a good form of training. However, there is conflicting info relateing to the benefits of this training. Some articles say isometrics work really well for size, and others call strength. I want to try this out because it sounds quite interesting, but at the same time I want to know what I am getting into.

So, what are the ACCTUAL benefits of isometrics? Is it size? Strength? Both? Thx for the info everyone![/quote]
I’m getting improvements in both size and strength, but I’m primarily using it to get past training plateaus because I know nothing else which helps as much. I think it’s really helpful on all my exercises such as squats, push-ups and pull-ups.

The big benefit in isometric training is intensity, the muscles get a super intense workout which makes them grow stronger faster.