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I should probably clarify that...

What I'm talking about are Isometrics.

I've actually been experimenting a lot with various forms of isometrics for the past few years.

I've used them for strength...I've used them for building muscle...I've used them for developing connective tissue.

One of my favorite methods is one that I call Hybrid Isometrics that actually combines the two major types of isometric training into ONE set. This is going to be done by using a two-part isometric contraction in the peak (or near peak) contracted position of the target muscle.

The exercise I'm going to demonstrate this with is a Chest-Supported Row using an EZ curl bar (you can use a straight bar, too).

 

Step 1 - Overcoming Isometric

Overcoming Isometrics are when you exert force against an immoveable object. You are trying to overcome the resistance the object is giving you. A good example of this is pushing against a wall....that wall isn't going anywhere, even if you push as hard as you possibly can.

This type of isometric training is extremely intense and more suitable to building strength. Because of the intensity, it's used for short periods of only 5-10 seconds or so at a time.

First, you're going to start with an Overcoming Isometric contraction for about 10 seconds. The goal of this is to activate as many muscle fibers as possible as quickly as possible.

Here's what it looks like using the Chest-Supported Barbell Row. You'll be pulling the bar into the bottom of the bench as the Overcoming Isometric.

Key point...don't go straight into contracting as hard as you possibly can instantly.

You actually won't get the hardest contraction that way. For the first 3-5 seconds, build up the intensity of the contraction. For the rest of the hold (3-5 more seconds), THEN contract as hard as you possibly can. This lead-in period is critical to making the contraction most effective.

 

Step 2 - Yielding Isometric

Yielding Isometrics are when you're contracting a muscle to keep a weight (or your body) from dropping down. This type of isometric is more targeted for building muscle as you can increase the time-under-tension into the hypertrophy range (40-70 seconds).

So after the initial maximal 10 second hold, we're going to go straight into a Yielding Isometric. You're going to stop pushing against the immoveable object and just hold the weight/resistance in place for about 40-60 seconds, right where it is.

During THIS part of the set, the goal is to put your mind into the contraction in the target muscle, making sure you continue to feel the activation where you want it to be.

This will deliver massive muscle-building tension to the target muscle.

 

When you're doing the set, you're not moving a muscle.

It looks incredibly boring and unimpressive...but the nervous system and hypertrophy effect is stunning (just to you, not to anybody else ;).

Most of the work that I've done with isometrics has been using weights (and you should definitely try this one with the chest-supported row), however, BODYWEIGHT isometrics can be extremely effective for developing strength and mass as well.

 

Here's who I recommend for Bodyweight Isometric Training

When you click here, you'll be taken to a program called "Isometrics Fit"

The program was put together by a friend of mine by the name of Alby Gonzalez. He used targeted bodyweight isometrics to help him get into THIS shape.

Now, just to be clear, he's not using my Hybrid Isometrics method in his program...he's got his own technqiues, which as you can see, definitely are effective as well.

If you want to discover his methods for developing strength and muscle mass with bodyweight isometric training, click here.

Even if isometric training isn't going to be your primary focus, having an arsenal of bodyweight stuff like this that you can use ANYWHERE is incredibly helpful for staying in shape while travelling or if your life gets insanely busy and you can't get to the gym.

Check out Isometrics Fit here...

Nick Nilsson
The Mad Scientist of Muscle

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