If you are looking to get stronger and more powerful muscles then you need to learn more about Isometric Strength Training!
Isometric strength training or static strength training, as it is sometimes referred to, is a strength training method in which you use an isometric contraction.
Essentially, you are pushing or pulling against an immovable or static object. The angle never changes and you do not use a full range of motion.
Isometric Exercises were very popular in the 60s, 70s and 80s. They lost some of their popularity with the general public due to some misconceptions.
However, they continued to be used by physical therapists for rehabilitation. And Sports Athletes, Olympic Power Lifters and many others continued using them as well.
One of the reasons that isometrics are so popular is that they can be done anywhere.
Isometric Strength Training With Equipment
With or without equipment. However as you can probably guess, adding isometric exercise equipment will rapidly and dramatically increase your results from your isometric training program.
You can do an isometric strength training workout or to make it more effective you can combine it with isotonic training.
Isotonic training, in case you are not familiar with this term, means working out with repetitions, and sets using a full range of motion.
Here Are Some Things You Should Know before You Begin Your Isometric Workouts
All exercise programs have a tendency to increase your blood pressure while you are exercising. And that is the case with isometric strength training as well.
But once you’re done working out your blood pressure will return to normal. In fact, your blood pressure, because of exercising, will begin to normalize or improve if you have had blood pressure issues in the past. This is one of the benefits of a regular exercise program.
Nevertheless before you begin any exercise program please check with your doctor.
In any exercise program, NEVER EVER hold your breath. Just breathe normally. If you are doing an isometric contraction, then make sure you breathe out during the exertion part of the exercise.
For example, if you were doing a push-up, breathe in on the way down and breathe out on the way up.
Here Are Some Valuable Isometric Strength Training Tips
- When performing an isometric exercise, hold the isometric contraction for 7 to 10 seconds. If you’re using just your body weight, then you can hold it for longer periods.
- Before beginning any exercise make sure you warm up properly. You want to reach the point where you actually break a sweat. This is a great indicator that your muscles are properly warmed up. Do not stretch out before working out.
- With the recent introduction of the ISO7X, isometric exercise equipment, there has been an increased recognition of the benefits of isometric strength training.
But, keep in mind that Isometric Strength Training has been around for hundreds of years.
Isometric exercise has been used in all martial arts for centuries. It has also been used in yoga, Pilates, and by the old-time strongman. Such as Alexander Zass, Charles Atlas, Brad Pitt and many others.
In fact, isometric training has been used by Arnold Schwarzenegger, Bruce Lee, Charles Bronson and many others in the martial arts, bodybuilding and movie industry.
So you see isometric strength training is not a new exercise protocol. In reality, it is one of the few “Scientifically Validated” training protocols available to you today.
One of the major advantages of isometric strength training is that if you get injured you can use isometric exercise to get back on track.
If you’re considering including isometric training into your exercise program then, consider purchasing an in-expensive piece of isometric exercise equipment.
In our isometric exercise equipment reviews section you can read about the different types of isometric exercises available.
So go ahead and give isometric strength training a try and in no time at all you will see muscle building results that only isometrics can provide!