T Nation


When calculating volumes of exercise is there any guideline you use to calculate isometric volume?

Isometric volume is calculated in seconds.

For hypertrophy we want to use sets lasting 40-60 seconds, strength 10-20 seconds and power 3-6 seconds. always pushing as hard as possible (if you are using overcoming isometrics/pushing against pins). When using yielding isometrics (holdng a weight) the same parameters hold true, but the “power sets” are not used.

The number of set is similar to dynamic exercise. Hypertrophy 3-6 sets of 40-60 seconds, Strength 4-10 sets of 10-20 seconds.

Is it true that the more extreme the position in the isometric, the higher degree of range of motion it carries over to(ie holding the bar only an inch off your chest, squatting down to a couple of inches above a full squat, holding the leg curl only a couple of inches before release) and thus the more functionality from it? And if so is this because this tends to be the weakest portion of lifts and by increasing this part, others do as well?

Actually it’s true that isometrics with maximum tension carries over to a greater range of motion if performed in a position where the target muscles are stretched. This is obviously not possible or practical with all exercises.

Y not? with almost everything you can just push against the pins or use a weight high enough.