Isometric Exercises - Isometrics | Isometric Training Tips & Workouts


Isometric Exercises, also calledIsometrics are a great way to Build Strength, power, rehabilitation and a sculpted physique. Isometric Exercise Examples, Workouts and Training Tips.

Inside the Isometric Exercises Section

P.S. - Isometric Contractions do cause an abrupt rise in Blood Pressure. Please consult a physician before you start such a program.

Definition of Isometrics

Isometrics are derived from Greek words - Isos { equal} + Metrikos { meaning measurement }.

Isometrics are defined as a type of muscle contractions wherein the muscle develops tension without changing length.

In the language of Exercise Science tension in the cross-bridges equals the resistance to shortening and the muscle length remains relatively constant.

Example - The simplest example is pushing against the wall. Although force is being generated and the muscles are contracting there is no change in their length {or the movement of the wall! }

Also when you do sit-ups exercise, your trunk muscles are isometrically contracting to maintain the rigidity of the trunk and stabilize it so that hip-flexors perform the movement.


Advantages of Isometrics

  • Isometric Exercises help Build Muscle, Strength and Power.
  • The tension developed during isometric exercises is often higher than that developed during Isotonic Contractions.
  • Since they do not use any equipment, Isometrics can be performed anywhere, anytime. All you need is a fixed, stationery object for these exercises.

The biggest drawback in case of Isometrics is that they are not functional in nature and activities like sports may not see readily transferable skill or power development. Also is it impossible to build a muscular, bodybuilder-like physique with Isometrics alone.


Important Isometric Training Tips

  • Mind is the most important tool for Isometric training, more than other forms of training since force generation depends only on YOU.
     
  • The duration of Isometric Contraction depends on the intensity of contraction with the best duration being between 1 to 5 minutes and peak contraction held for 2-5 seconds.
     
  • Perform each exercise at least 3-10 times for any noticeable result. Although research has shown that a single-set is enough, performing multiple sets will give a added effect and exhaust your muscle completely.
     
  • Functional Isometrics - This type of Isometric Training involved use of Weight Training Equipments and is dealt in the Functional Isometric Training Section.


Isometric Exercises

Here are a few Isometric Exercises which I have found to be the best ones.

Please perform the stretches mentioned in the Stretching Exercises section before any Isometric Exercise session.

Although Isometric Exercises can be done for any and all muscles I will restrict myself to the best exercises for major muscle groups.

Exercise One - Shoulder Muscle Contraction

Steps

  • I suggest that you do this exercise in the standing position.
  • For right deltoid contraction exercise, clench your right fist firmly { palm facing inwards } while your left hand holds the right wrist in front of your body.
  • At this point push your right hand upwards while resisting it with your left hand.
  • Hold the contraction for the stated period.
  • Repeat on the other side in the exact manner.

Exercise Two - Biceps - The Curl

  • I suggest that you do this exercise in the standing position.
  • Give a biceps pose with your right arm bent at the elbows.
  • Now place your left hand over your right wrist while contracting your biceps as hard as possible and maintaining your hardest contraction for at least 5 seconds.
  • Repeat on the other side in the exact manner.

More Exercises coming soon.


Functional Isometrics

In Exercise Physiology there is a concept of specificity wherein when you train at specific joint angles, you build significant strength at the same angle and by training with isometric contractions at the sticking points, you can increase strength at these critical and limiting angles, thereby improving your overall strength in that particular exercise.

Here is how to do it.

You can either use a machine with pins to block the barbell movement at a particular angel or make use of a spotter.

The exercise - Lets select an exercise like barbell Curls for Biceps. The sticking point here is at a joint angle when the forearm is parallel to the floor. By placing pins in a power rack at this point you can perform an isometric contraction.

By contracting at the sticking point you improve on the sticking part { the most difficult part of the exercise } and thereby remove the limiting factor and improve overall lift as discussed earlier.

I personally use the principle of Burn at the end of my last set wherein I just hold the weight, now barely movable by my own strength for as long as I can so that my muscles contract to their full capacity.
 

Conclusion

Isometric Exercises are great to build strength and as for rehab but make sure they are only one part of your overall training arsenal.


Also read


Back to Weight Training Homepage.