Exercises are either isotonic, isokinetic or isometric. Of the three, isometric is the only type that does not involve a continual range of motion. Simply put, muscle contractions are held, and there is no shortening and lengthening of a muscle. This builds static strength, which allows you to hold heavy objects in a fixed position for an extended period of time. By building muscle mass this way, you will not only improve your performance in sports, but also in daily life.
Step 1
Start your workouts with a brisk walk or jog to increase your core body temperature. Even though you are not moving repetitively with your exercises, you still need to hold contractions, which elevates your heart rate. Spend five minutes before your workouts to acclimate your body.
Step 2
Perform standard body-weight exercises isometrically. Pull-ups, push-ups, dips, squats, lunges and planks are examples. These exercises alone target all of your major muscle groups. Include conventional exercises as well, such as bench presses, military presses, biceps curls, triceps extensions and leg extensions.
Step 3
Squeeze your muscles long enough to get a favorable response. Hold your contractions for at least 10 seconds. Increase this time as you get stronger and more fit. Get to a point where you can hold for up to 60 seconds. Do three or four sets of each exercise, and take at least one day off between workouts.
Step 4
Perform isometric exercises at different angles to fully develop your muscles and to maximize size and strength gains. Take the push-up for example. Get into the starting position and lower yourself 1/4 of the way down. Hold this point for your desired time frame, then rest. Get back into position, lower yourself halfway down and hold again. Repeat at several angles, and apply this concept to all of your exercises.
Step 5
Use the heaviest weights possible with your conventional exercises. Take the bench press for example. Use a weight that is just higher than your max. Lie on the bench, grab the bar and have a spotter help you lift it off. Lower it into your desired position and hold. Have your spotter assist you to put it back on the supports. Do several angles and follow this procedure with all of your other exercises.
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