When it comes to weightlifting, there are a number of ways you can go about it. Two of those different ways are isometric and isotonic weightlifting. Amateur weightlifters may not be familiar with these terms or what the differences between them are, but experienced weightlifters have been utilizing both methods for ages. By knowing the difference between isometric and isotonic weightlifting, you can develop a lifting program idea for your goals.
Isometric
Isometric weightlifting involves holding a weight in a static position. The muscle does not contract through a range of motion, but it is contracted and held in place. Flexing your muscles is an example of an isometric contraction that does not involve weights. The goal when doing isometrics is not the number of reps you can do, but the amount of time you can support the weight in one position.
Isotonic
Isotonic weightlifting involves moving a weight through a range of motion, like doing a biceps curl or a bench press. This is the most common way in which people lift weights. Lifting weights in this fashion causes your muscles to go through both a concentric and eccentric contraction. When the weight is lifted, the contraction is concentric. When the weight is lowered, the contraction is eccentric.
Strength Gains
Both types of contractions can improve your strength; however, it's important to know that isometric training will only improve your strength in the position you hold the muscle in. For example, If you hold a barbell at the top of a bench press, it will not make you much stronger at holding the bar at the bottom of the press. Isometrics are best for increasing the stamina of your muscles; isotonics are best for increasing the force your muscles can generate through a range of motion; but again, both types of training can give you gains in relative strength and mass.
Which is Better
Neither is better. They both are good for developing strength. A beginner may benefit more from isotonic weightlifting, but an advanced lifter may be able to make some improvements through isometric weightlifting. The best approach is to do a little of both. You can even do both at the same time. For example, while doing biceps curls, you can pause for a few seconds in the middle of each repetition.
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