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Can you get stronger by not moving a muscle? According to the scientific literature, yes, you sure can! Isometric or "static" training has been shown to stimulate strength gains in numerous studies. In the real world, I've been using it with success for years in my own training and with my athletes.
But can isometric training increase muscle mass as well as strength? There's very little info out there on this topic. In fact, the literature seems to be telling us that isometrics can lead to strength gains without influencing muscle mass. So, understandably, this form of training never made it into the bodybuilding world.
Isometric Action Training: A New Dimension
An isometric muscle action refers to exerting muscle strength/muscle tension without producing an actual movement or a change in muscle length. Examples of isometric action training include:
1. Holding a weight at a certain position in the range of motion. Example: Holding a hammer curl statically at about mid-range for a certain amount of time.
2. Pushing or pulling against an immovable external resistance.
While probably not as effective as yielding or overcoming training, isometric training can still be of significant benefit to most athletes.
Isometric action training (or IAT) can lead to significant strength gains, no question about that. Strength gains of 14 to 40% were found over a ten-week period using isometric training.
However, it's important to understand that the strength gains from an isometric regimen occur chiefly at the joint angles being worked, although there's a positive transfer of 20 to 50% of the strength gained in a 20-degree range (working angle +/- 20 degrees).
It's important to note that isometric action training still has limited applications for an athlete or bodybuilder. Yes, it can help increase strength and size, but without a concurrent dynamic (yielding and overcoming) program, the gains will be slow. So while isometric training can be very helpful to work on a weak point or improve an athlete's capacity to activate motor-units, it should only be used for short periods of time when progress has slowed down or when a rapid strength improvement is needed.
So...Isometrics should be seen as a supplementary training method only, but with proper application it'll make your training more effective than ever.
Incorporate some Isometrics into your workout, and let me know what you think.
GD
But can isometric training increase muscle mass as well as strength? There's very little info out there on this topic. In fact, the literature seems to be telling us that isometrics can lead to strength gains without influencing muscle mass. So, understandably, this form of training never made it into the bodybuilding world.
Isometric Action Training: A New Dimension
An isometric muscle action refers to exerting muscle strength/muscle tension without producing an actual movement or a change in muscle length. Examples of isometric action training include:
1. Holding a weight at a certain position in the range of motion. Example: Holding a hammer curl statically at about mid-range for a certain amount of time.
2. Pushing or pulling against an immovable external resistance.
While probably not as effective as yielding or overcoming training, isometric training can still be of significant benefit to most athletes.
Isometric action training (or IAT) can lead to significant strength gains, no question about that. Strength gains of 14 to 40% were found over a ten-week period using isometric training.
However, it's important to understand that the strength gains from an isometric regimen occur chiefly at the joint angles being worked, although there's a positive transfer of 20 to 50% of the strength gained in a 20-degree range (working angle +/- 20 degrees).
It's important to note that isometric action training still has limited applications for an athlete or bodybuilder. Yes, it can help increase strength and size, but without a concurrent dynamic (yielding and overcoming) program, the gains will be slow. So while isometric training can be very helpful to work on a weak point or improve an athlete's capacity to activate motor-units, it should only be used for short periods of time when progress has slowed down or when a rapid strength improvement is needed.
So...Isometrics should be seen as a supplementary training method only, but with proper application it'll make your training more effective than ever.
Incorporate some Isometrics into your workout, and let me know what you think.
GD
