Isometrics is a type of muscle contraction where you generate force but there is no corresponding change in the length of your muscles or the angle of your joints. Isometric workouts are short and effective for developing pure strength and can be used to target virtually every muscle in your body. As detailed in "Never Gymless," by Ross Enamait, martial arts legend Bruce Lee was an enthusiastic proponent of isometric training and used a portable isometric training device to develop his strength and conditioning for fighting. This is confirmed in Lee's own book, "Expressing the Human Body."
What Is a Portable Isometric Gym?
A portable isometric gym consists of a length of chain attached to a sturdy wooden foot plate and a handle that you affix to the chain using a spring-link. This type of exercise equipment is usually homemade and is very cheap and easy to manufacture. Adjust the length of the chain by simply attaching the handle to different points on the chain. By shortening or lengthening the chain you can replicate almost any traditional free weight exercise. Contract your muscles against the chain and hold for 10 to 15 seconds before relaxing and repeating. Each contraction should be a maximal effort.
Exercise Selection
If you shorten the chain to around 12 to 18 inches in length you can perform a variety of lower body exercises using your portable isometric gym, including bent-legged and stiff-legged dead lifts. Lengthen the chain so the handle reaches your hips and you can perform numerous pulling exercises such as biceps curls and upright rows. Attach the handle at chest or head height and you can perform overhead pressing exercises that will develop your shoulders and triceps muscles. Each exercise can be performed at a variety of joint angles by simply shortening or lengthening the chain slightly.
Advantages of Isometric Gym Training
Isometrics develops strength without building large muscles. This is very advantageous if you are a martial artist or boxer who must stay at a certain weight for competition. According to both Lee and Enamait, isometric exercises can be performed frequently with little risk of injury or overtraining. Because isometric gyms can be fashioned very cheaply, they are ideal if you are restricted by budget, and they can be used to replace a large number of barbells, dumbbells and other training tools. As no actual weight is used in isometric exercise and there are no noisy moving parts, you can use this equipment to work out anywhere and anytime.
Disadvantages of Isometric Gym Training
Isometric training only increases your strength at the angle at which it is performed. That is to say, if you bend your elbows to 90 degrees and contract your biceps as hard as possible, they will get stronger but only at that specific angle. To strengthen your muscles through a larger range of movement you must perform isometric contractions at a number of joint angles. Isometric exercise can have a significant effect on your blood pressure. If you suffer from hypertension, isometric exercise may cause your blood pressure to rise dangerously. Because isometric workouts are relatively stationary, they do not burn a lot of calories and are not well suited as a weight-loss program.
References
- Never Gymless : An Excuse-free System for Total Fitness; Ross Enamait; 2006
- The Art of Expressing the Human Body; Bruce Lee and John Little; 1998
- Dynamic Strength; Harry Wong; 1990
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