Learn how this underutilized style of exercise is a game changer for muscle building, stabilization, and therapy.
Let's take a look at what all the research, fitness experts, and bloggers are saying about isometrics.
Level Up!
If you google isometric exercises, you'll see research and fitness experts noticing this style of exercise and its many benefits. I will be honest; I also love isometrics very much and they have been part of my training routine for about almost 8 years now. I do them regularly and I also teach them to all of my clients. We will go over what isometrics are and what are the benefits but most importantly; how do you apply it and sequence it? How long do you hold them, what do you focus on? and how can they be integrated into your existing routine?
I'll explain all of this here plus more!
By the end of this blog, you will understand isometrics and know how to apply them to your routine!
In this blog, I will review:
What are isometrics?
The benefits
Training concept and guide
A video sequence of isometric exercises and isometric integration at the gym.
Let's wrap our heads around this!
Understanding Isometric
Meaning of Isometric
Equal measure...
An isometric exercise is when a muscle or muscle group is held fixed so that contraction produces increased tension at a constant overall length. This is different than eccentric and concentric (repetitions) movements.
The word itself is derived from the Greek words "iso" meaning equal, and "metron" meaning measure.
And it's really interesting to think that alignment can be integrated so well into isometrics to bring out angles of equal measure!
Just Like when you're carrying heavy groceries from your car to your house...
Or like helping your friend slowly move a couch.
That fixed bicep tension that you feel that extreme burn that starts to happen and that fatigue that kicks in from just trying to hold is isometric!
The Benefits of Isometrics
Hypotrophy - Stability - Therapy - Power - Awareness
Gains of all types...
Muscle Gains.
First and foremost, I'm going to highlight muscle gains!!!
In isometric you hold the contraction(tension) of a muscle or muscle group without changing its length while holding the tension load of your muscles under time; this allows you to access all of the deepest muscles of that targeted area which is different than when you do (eccentric, concentric) reps where you lose the contraction tension in between the reps... However, with isometrics when proper loading is applied it retains full contractions allowing the muscle tissue to fill with blood which creates metabolic stress on the muscle, so they are very effective for accessing pure muscle growth and some nice shreds!!! Many studies have now proven that isometrics create muscle mass gains. Such a great way to pump blood flow, awareness, and full muscle activation.
More muscle recruitment creates...
Stabilization.
Stabilization means that your joints are being held in postural equilibrium through deep stabilizers that support your joints and movements. When I say joints, I don't just mean shoulders and knees I'm also talking about the pelvis and spine, they are held up by stabilizers. The more stable you are the better you can perform with less risk of injury or less pain. This means you can progress in what you want to do. It will not take away from your goal. The idea is to stabilize as you get gains! why not take advantage of all the super strength you can get?
P.S. Posture is improved best with isometric style exercises.
Stabilization of joints, pelvis, and spine reduces pain and discomfort, and we should consider isometrics when we talk about...
Rehab
Bodyweight isometrics are a safe style of therapeutic exercise to practice as a form of rehab for sports injuries, orthopedic injuries, and general discomfort such as back pain. It minimizes unnecessary eccentric, concentric, or dynamic movement that can sometimes be mechanically stressful when there is a complaint of discomfort. Isometrics are very effective when used in therapy as they address unstable joints, improve postural awareness, and add some muscle mass, it is also helpful in a situation where fear of certain movements has developed due to pain. Isometrics allows you to reintroduce movement exercises gently while still getting therapeutic results.
Heightened body awareness, proprioception, and neuromuscular reeducation.
Your neuromuscular function or control is trained when you practice isometrics.
The neuromuscular system connects muscles and nerves, which control body movements and functions.
This aims to improve your awareness and body positioning during exercise and movements, so you can fire up signals at a higher rate which in turn allows you to also protect the joint structure from excessive strain reducing the risk of injury, especially in dynamic sports.
More awareness, and better movement patterns = fewer injuries
The more you practice the more your awareness heightens, and your neuromuscular system fires, something like expanding your internal electrical map that sends signals into your muscular skeletal system.
The better signal means...
Increase power... better, stronger, faster!
Stabilization, hypotrophy, and access to all your muscles through activation and awareness will help you power up, endurance, speed, and agility. Even though you are not performing speed exercises, in isometric you will be stabilizing joint angles that will allow you to perform dynamically better. The same goes for lifting and yoga!
I'm done here! you already know what the deal is!
Let's get to work!
How to integrate isometrics.
Practicing isometrics alone in a sequence.
Applicable for Yoga (NO WEIGHTS)
Isometrics can be practiced in a sequence that is only focused on isometric holds. This can be very powerful and effective in terms of strength and rehabilitation, especially when sequenced correctly.
Here is the breakdown.
Isometrics due to its powerful contractions should be practiced for a maximum of 45 minutes.
You can practice them daily as a wellness routine for a minimum of 15 minutes.
Can be done any time of the day, morning or afternoon, before a workout out, a jog, or any physical activity.
I put together this challenging isometric-focused workout that you can practice and add to your routine. This is a good idea of what an isometric sequence looks like.
Here are more important tips for the straight isometric style of training or application in a yoga sequence.
How to train isometrics key cue points:
Proper posture and alignment- You must try your absolute hardest to keep proper form and posture in all the isometric holds, you have to remember to continuously re-engage the form and posture. Retention of correct body position is the goal of isometric training. How long can you hold without losing form, or even better yet can you align it even more so you can increase the tension?
Time under tension and how long to hold- The hold and load should be continuous just like you saw in the video. In a sequence, you should focus on loading the same group of muscles for at least two to three different poses. Example: plank to side planks or a back extension hold to a Superman-style back extension hold. If you are doing reps hold for 5 cycles of slow inhale and exhale minimum.
Using the breath- The breathing is going to help you maximize the pose by internally stretching and unlocking your structure, enhancing your focus, as well as helping you keep your form and posture more correct.
It is NOT flowy, it is structured, formed, and precise.
Weight Training with Isometrics.
Isometrics can be integrated it into your active workout if you don't want to practice it as a sequence.
You can hold isometrically in exercise styles such as weight training, and resistance bands, but ideally, you want to SLOW the movements down as much as possible and eventually pause for a moment. Below I will explain more and give examples of how I integrate it into a weight-training workout routine.
Remembering key points when adding weights:
Hold proper form as you're lifting!
Slow reps down for full engagement.
Minimum hold of 3 seconds for isometric contraction.
It takes time to get used to isometric holds and loading.
Wrapping it up
Isometrics are such a great concept style of training, the simplicity, benefits, and science has proven them to be effective and accessible to all levels. As you can see isometrics provides many avenues to work with, from body weights, weight training, and rehab exercises it gives a huge boost to our already existing movement regimen.
Some will think that unless you're moving dynamically you are not working out, but this couldn't be further from the truth. And if there is ever any doubt we can always turn to research.
Speaking of research for those who want to dig deeper, peep the resource links at the end of this blog article.
Till next time with better form and posture we will meet again!
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Resource links:
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