Isometric Strength Training

Isometrics? What? Im sure thats what most of you are thinking right now, isometric training is not all that common, although many profesional coaches use it to a certain degree. Isometric training involves NO movement. By using this method you get stronger by not moving a muscle! Isometric or “static” training has lead to strength gains in numerous studies.

One type of isometrics is simply holding a weight at a certain range of motion. Studies have shown that to induce hypertrophy you should hold that position for 45-60 seconds. Using this type of training you should work three different joint angles to maximize strength across a full range of motion. If you hold at only one position the strength gained does not spread itself out over the whole range. Hold weight at a couple inches in from starting position (bottom of a curl). 45 degrees of the movement (middle of the curl) and a couple inches lower than the finishing position (top of the curl).

There is another type of isometrics that involves pushing/pulling against an immovable object. Like trying to push a wall, or pushing outwards against a squat rack etc. It is much harder to hold this type of isometric for the 45 seconds, instead aim for maximum output only holding for a few seconds.

That should give you the basics of what isometric training is. One more thing, isometrics are helpful for strengthening a “sticking” spot in a movement, such as just below parallel in a squat. Give it a shot, i have and i am seeing results!

[tags]isometric, strength training, weight loss[/tags]