Isometric exercises can be used to promote strength and muscle growth, also known as hypertrophy. It's characterized by holding a static position steady for an extended period of time, such as holding your arms straight out to your sides for several seconds while holding a dumbbell in each. Isometric training varies from traditional muscle-building movements that encompass a full-range of motion. Phil Davies, a Certified Strength and Conditioning Specialist, points out isometric exercises only strengthen the muscle near the angle of your joint when performing the movement. For example, holding your biceps in a curl position at a 45-degree angle would only increase your strength at that angle.
Types
There are two main types of isometric exercises: submaximal and maximal. Both types promote strength gains and promote hypertrophy. The difference is that submaximal exercises involve holding a weight in a steady position for an extended time, and maximal exercises involve pushing against an immovable object, such as a wall. Submaximal exercises are most often used for rehabilitation purposes while maximal isometric exercises are used for building strength and conditioning. Perform 15 to 20 maximal movements, holding each for three to five seconds, for maximum strength and muscle gains.
Advantages
Isometric training offers several advantages over traditional weight training. The increased stress that isometric movements place directly on your muscle fibers breaks them down more efficiently than traditional up-and-down repetitions. Bodybuilding.com points reports that a 14 to 40 percent increase in strength over a 10-week period using isometric training techniques is possible. Another key advantage of isometric training is its effectiveness in rehabilitation applications. Recovering from a muscle injury can limit the type of resistance training you can do without experiencing pain, but isometric exercises are often pain-free alternatives to traditional training.
Upper Body
An effective upper body isometric exercise is holding a pushup position for up to 30 seconds; don't forget to breathe. A slight variation that also works the shoulders, chest, arms and abdominal muscles is holding a plank position with your forearms, keeping your body off the floor and your torso forming a straight line. Holding dumbbells out at various angles can also strength your shoulders, biceps and triceps. Be sure to vary the angles.
Leg Exercises
Isometric exercises for your legs include squats, calf raises and leg extensions. For instance, you can place your back against a sturdy wall and flex your legs at a 90-degree angle. You'll feel your leg muscles begin to burn within a matter of seconds. Isometric calf raises can be done by standing on your toes for up to 30 seconds per action. Repeating each exercise up to three times is ideal.
Member Comments