Do Isometrics Build Muscle? (YES IF)
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Date: 2022-04-22
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Comments and reviews: 10
Illiden
i wanted to ask something. i do go to gym. and do weight training 6 days a weed. 2 hours weight training and a few 5-7 min rest and then 10-25 min abs and then 10-15 min HIIT everyday and follow Push( chest and shoulder. i dont do tricep since three muscles a day is too much), Pull(back and bicep) and legs(with triceps) and repeat the Push Pull Legs twice a week so every mucles are worked twice a week. 48 hours rest. and and first Push PUllLegs are with heavy weight and nextPush PullLegs are with light weight but more reps. and i have boiled brown grams alot in the morning. some oats afternoon. 3 raw eggs before gym and 6 fried eggs only at night along with whey proteins. m pretty ripped but not at sngle digit body fat and have been going to gym for the past 2 years. i m kind of stuck in a plateau though i dont eat processed junk foods or chips or sodas. hardly intake any sugar. and consume a looooot of black coffee. how can i further develop
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i wanted to ask something. i do go to gym. and do weight training 6 days a weed. 2 hours weight training and a few 5-7 min rest and then 10-25 min abs and then 10-15 min HIIT everyday and follow Push( chest and shoulder. i dont do tricep since three muscles a day is too much), Pull(back and bicep) and legs(with triceps) and repeat the Push Pull Legs twice a week so every mucles are worked twice a week. 48 hours rest. and and first Push PUllLegs are with heavy weight and nextPush PullLegs are with light weight but more reps. and i have boiled brown grams alot in the morning. some oats afternoon. 3 raw eggs before gym and 6 fried eggs only at night along with whey proteins. m pretty ripped but not at sngle digit body fat and have been going to gym for the past 2 years. i m kind of stuck in a plateau though i dont eat processed junk foods or chips or sodas. hardly intake any sugar. and consume a looooot of black coffee. how can i further develop
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Link
I imagine isometric will improve blood pressure control. I didn't know it had a name until just now. Watching American ninja 2. Jack's said to a hot chic try isometric so I looked it up and found this video. I was doing that when I was in 4th grade. I'd turn beet red and freakout the other kids. Weight helps but you can resist without any weights. Just focus on every body part and lock it in. Do not curl ur body. Put ur chest up and shoulders down tighten the core. Plant your feet and press down and out with your feet as if you want to slide them away from each other but they are pressed to firmly to the ground to move then squeeze everything in while forcing your whole body out. If nothing else you will have a great bowel movement after; )
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I imagine isometric will improve blood pressure control. I didn't know it had a name until just now. Watching American ninja 2. Jack's said to a hot chic try isometric so I looked it up and found this video. I was doing that when I was in 4th grade. I'd turn beet red and freakout the other kids. Weight helps but you can resist without any weights. Just focus on every body part and lock it in. Do not curl ur body. Put ur chest up and shoulders down tighten the core. Plant your feet and press down and out with your feet as if you want to slide them away from each other but they are pressed to firmly to the ground to move then squeeze everything in while forcing your whole body out. If nothing else you will have a great bowel movement after; )
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Onur
Many many years ago, I also heard a neurophysiologist recommend isometric holds with 110-120% of your 1RM, he said this recruited more motor units.
However, this looks dangerous to me. I think of people who tear their biceps tendon during a deadlift. So I am trying to curl a weight I can't curl, I am trying to press a weight I can't, etc. This is nothing like exercises that are isometric by nature, like a plank or wall sit. And it is not like isometric contactions that normally occur when we do an exercise, like isometric core contraction during curls, or isometric forearm and trap contraction during farmer's carry. Say I am trying to deadlift something I can't. Is that really not dangerous?
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Many many years ago, I also heard a neurophysiologist recommend isometric holds with 110-120% of your 1RM, he said this recruited more motor units.
However, this looks dangerous to me. I think of people who tear their biceps tendon during a deadlift. So I am trying to curl a weight I can't curl, I am trying to press a weight I can't, etc. This is nothing like exercises that are isometric by nature, like a plank or wall sit. And it is not like isometric contactions that normally occur when we do an exercise, like isometric core contraction during curls, or isometric forearm and trap contraction during farmer's carry. Say I am trying to deadlift something I can't. Is that really not dangerous?
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rezillo
Thanks for a great vid. I would like to mention that isometrics are a God-send to an out-of-shape senior citizen like me, with arthritis in my fingers. They're easy on the joints; you can do them anywhere, any time. You don't really need to -recover- like with free weights, so you can do them every day. At this point in my life, I'm not trying to impress hotties on the beach. I'm just trying to build strength to keep my mobility as long as possible. They make me feel great afterwards, too. I use a few gadgets like the Bullworker and stretch bands, cost: minimal compared to gym membership. I don't think I'll go back to the gym even when the virus is over.
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Thanks for a great vid. I would like to mention that isometrics are a God-send to an out-of-shape senior citizen like me, with arthritis in my fingers. They're easy on the joints; you can do them anywhere, any time. You don't really need to -recover- like with free weights, so you can do them every day. At this point in my life, I'm not trying to impress hotties on the beach. I'm just trying to build strength to keep my mobility as long as possible. They make me feel great afterwards, too. I use a few gadgets like the Bullworker and stretch bands, cost: minimal compared to gym membership. I don't think I'll go back to the gym even when the virus is over.
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Chris
I think that if you look at Dorian Yates forearms you can see they build muscle. His own words is that developed only from holding onto the bar. After trying it I would say I would do (at least in the beginning anyway) a push exercise followed by a pull exercise to compress and then lengthen the joint. eg bench then a seated row - military press and then a chin up. I think you could really do some serious compression damage going at full strength.
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I think that if you look at Dorian Yates forearms you can see they build muscle. His own words is that developed only from holding onto the bar. After trying it I would say I would do (at least in the beginning anyway) a push exercise followed by a pull exercise to compress and then lengthen the joint. eg bench then a seated row - military press and then a chin up. I think you could really do some serious compression damage going at full strength.
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Martin
I've been doing isometrics for some time, intact I do almost exclusively isometrics. It incorporates two concepts, the overload principle and time under tension. I do them in them in the gym with weights. As an example I went from a 45kg hold for 1 minute to a 115kg hold for 20 seconds on the seated row. It's also fantastic for injury recovery. I cured a rotator cuff injury in 5 workouts with a isometric BP, going from 60kg to 120kg holds.
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I've been doing isometrics for some time, intact I do almost exclusively isometrics. It incorporates two concepts, the overload principle and time under tension. I do them in them in the gym with weights. As an example I went from a 45kg hold for 1 minute to a 115kg hold for 20 seconds on the seated row. It's also fantastic for injury recovery. I cured a rotator cuff injury in 5 workouts with a isometric BP, going from 60kg to 120kg holds.
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ian
Hi Jeff. Love all your videos. My name is Ian, and I-m 55 years of age. I-ve started doing a lot of calisthenic workouts. Could you do a video showing a series of isometric bodyweight exercises. I-ve been working out for years now. But I-ve reached a point in my life, where I don-t have the time to go to the gym. So I workout at home now with a 35lbs kettle bell, a barbell and dumbbell set and an ab wheel. Waiting for your response. Thanks.
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Hi Jeff. Love all your videos. My name is Ian, and I-m 55 years of age. I-ve started doing a lot of calisthenic workouts. Could you do a video showing a series of isometric bodyweight exercises. I-ve been working out for years now. But I-ve reached a point in my life, where I don-t have the time to go to the gym. So I workout at home now with a 35lbs kettle bell, a barbell and dumbbell set and an ab wheel. Waiting for your response. Thanks.
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Claude
He's right. I've been doing isometrics for 30 years. I hold most positions for 30 seconds, to a full minute. to me, that's 10 slow breaths. That way, every muscle fiber gets activated. Just don't hold your breath while tensing, because it gives you a spike in blood pressure. You won't be able to use as much power the last several seconds, just be sure it's about 80% (rough guess) of your available strength that moment.
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He's right. I've been doing isometrics for 30 years. I hold most positions for 30 seconds, to a full minute. to me, that's 10 slow breaths. That way, every muscle fiber gets activated. Just don't hold your breath while tensing, because it gives you a spike in blood pressure. You won't be able to use as much power the last several seconds, just be sure it's about 80% (rough guess) of your available strength that moment.
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emailshe
After trying a lot of exercises, knee joint pain is gone after doing 1 rep sit up for 30 seconds, but as you are about to get straight, you need to lean back to keep the tension ON the muscles and knee joint. I think it has a better effect on joints and tendons which are actually more important than muscles when it comes to strength.
That's we see so some people who are not so muscular but really strong.
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After trying a lot of exercises, knee joint pain is gone after doing 1 rep sit up for 30 seconds, but as you are about to get straight, you need to lean back to keep the tension ON the muscles and knee joint. I think it has a better effect on joints and tendons which are actually more important than muscles when it comes to strength.
That's we see so some people who are not so muscular but really strong.
reply
VidyVid
I remember a funny story when I once did 4 sets of 10 chinups and I felt all pumped up and badass, although not exhausted. A few days later I had to help my dad install a big mirror in our bathroom and I had to hold the mirror in my hands, for 15 minutes straight, and it wasn't even that heavy yet it made my biceps sore for like 3 days straight lol. It motivated me to start taking isometrics more seriously.
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I remember a funny story when I once did 4 sets of 10 chinups and I felt all pumped up and badass, although not exhausted. A few days later I had to help my dad install a big mirror in our bathroom and I had to hold the mirror in my hands, for 15 minutes straight, and it wasn't even that heavy yet it made my biceps sore for like 3 days straight lol. It motivated me to start taking isometrics more seriously.
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