Interesting blend of science and guess work on isometric training

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Isometrics for Mass!

How to get bigger by not moving a muscle

by Christian Thibaudeau

Hold It Right There!

Can you get stronger by not moving a muscle? According to the

scientific literature, yes, you sure can! Isometric or " static "

training has been shown to stimulate strength gains in numerous

studies. In the real world, I've been using it with success for

years in my own training and with my athletes.

But can isometric training increase muscle mass as well as strength?

There's very little info out there on this topic. In fact, the

literature seems to be telling us that isometrics can lead to

strength gains without influencing muscle mass. So, understandably,

this form of training never made it into the bodybuilding world.

That's too bad because it can be an effective tool for muscle gains!

Isometric Action Training: A New Dimension

An isometric muscle action refers to exerting muscle strength/muscle

tension without producing an actual movement or a change in muscle

length. Examples of isometric action training include:

1. Holding a weight at a certain position in the range of motion.

Example: Holding a hammer curl statically at about mid-range for a

certain amount of time.

2. Pushing or pulling against an immovable external resistance.

Example: The iso-pull shown below.

Historically, it's believed that we can produce more strength in a

maximum isometric action than in a concentric contraction. While

some studies do find a slight difference, Soviet literature

concludes " …there is not a statistically significant difference

between the maximum strength, as measured in a static regime, and

the maximum weight that can be lifted in the same movement. " (1)

While probably not as effective as yielding or overcoming training,

isometric training can still be of significant benefit to most

athletes.

Isometric Action: Muscle Activation Potentiator

One of the most important benefits of isometric action training is

that it's the contraction regimen that leads to the greatest

activation level. " Activation " refers to the recruitment of the

muscle's motor-units.

A recent study comparing the level of muscle activation during

isometric, concentric, and eccentric muscle actions found that a

person can recruit over 5% more motor-units/muscle fibers during a

maximal isometric muscle action than during either a maximal

eccentric (lowering) or maximal concentric (lifting) action; that's

95.2% for isometric compared to 88.3% for the eccentric and 89.7%

for the concentric. (2)

These findings are in accordance with the body of literature that

finds that a person can recruit almost all motor-units during a

maximal isometric action. (3) What this tells us is that isometric

training can improve our capacity to recruit motor units during a

maximal contraction. In the long run, this improved neural drive

could greatly increase one's strength production potential!

In the past, isometric exercises have been described as a technique

that should only be used by advanced lifters. I beg to differ. One

of the biggest shortcomings of lower-class lifters is the incapacity

to produce maximum intramuscular tension during a concentric

contraction. Isometric exercise can thus be used to learn how to

produce this high level of tension, as it requires less motor skills

than the corresponding dynamic action. For this reason, I see

isometric exercises as very beneficial for all classes of athletes.

A Stimulus for Strength Gains

Isometric action training (or IAT) can lead to significant strength

gains, no question about that. In a recent experiment, strength

gains of 14 to 40% were found over a ten-week period using isometric

training.

However, it's important to understand that the strength gains from

an isometric regimen occur chiefly at the joint angles being worked,

although there's a positive transfer of 20 to 50% of the strength

gained in a 20-degree range (working angle +/- 20 degrees). (5)

Some people might see this limitation as a negative aspect of

isometric action training; however, some authors prefer to see this

as a benefit because it allows you to exert a greater level of

strength at a certain point in the motion, allowing the athlete to

stimulate more strength gains at a point where he needs it the most

(his sticking point).

So, the three benefits of isometric training can be summed up like

this:

Benefit #1: Maximum intramuscular tension is attained for only a

brief period in dynamic exercises (mostly due to the fact that the

resistance has velocity and acceleration components), while in

isometric exercises you can sustain that maximal tension for a

longer period of time.

For example, instead of maintaining maximum intramuscular tension

for 0.25 to 0.5 seconds in the concentric portion of a dynamic

movement, you can sustain it for around three to six seconds during

an isometric exercise. Strength is greatly influenced by the total

time under maximal tension. If you can add 10 to 20 seconds of

maximal intramuscular tension per session, then you increase your

potential for strength gains.

Benefit #2: Isometric exercises can help you improve strength at a

precise point in the range of motion (ROM) of an exercise. This can

prove to be very valuable to get past plateaus due to a chronic

sticking point.

Benefit #3: Isometric exercise isn't " energy expensive, " meaning

that you don't expend much energy by doing isometric training. So,

you can get the benefits of IAT without interfering with the rest of

your planned workout.

A Stimulus for Muscle Growth

While initial reports on isometric action training hypothesized that

this type of training wouldn't lead to significant muscle gains due

to the absence of work, recent findings indeed conclude that an

isometric training regimen can lead to gains in muscle size!

A study by Kanchisa et al. (2002) found an average muscle cross-

sectional area (size) improvement of 12.4% for maximal isometric

contraction training and of 5.3% for isometric training at 60% of

maximum contraction after a training period of ten weeks. The

authors attributed the gain in muscle size to metabolic demands and

endocrine activities rather than mechanical stress and neuromuscular

control.

It's important to note that isometric action training still has

limited applications for an athlete or bodybuilder. Yes, it can help

increase strength and size, but without a concurrent dynamic

(yielding and overcoming) program, the gains will be slow. In fact,

some coaches note that gains from isometric exercises stop after six

to eight weeks of use. (6) So while isometric training can be very

helpful to work on a weak point or improve an athlete's capacity to

activate motor-units, it should only be used for short periods of

time when progress has slowed down or when a rapid strength

improvement is needed.

Isometric training can also be useful during periods of lowered

training volumes. When you have to decrease your training load

either due to fatigue symptoms or time constraints, isometric work

can help prevent muscle and strength losses.

The " New " Isometric Training

Many studies don't report a lot of muscle growth from isometric

training. This is only because the old German model (Hettingter and

Müller) of six-second actions was used in the initial experiments.

This duration of effort, albeit adequate for strength gains, isn't

sufficient to cause hypertrophic changes in the muscles. In other

words, it won't make you big.

This form of training is called maximal intensity isometric training

and it's similar in effect to the maximal effort method (1-5 reps

with 90-100% of your max), which leads to strength gains with

little, if any, muscle size gains. However, using sets lasting 20 to

60 seconds will represent an important hypertrophy stimulus, similar

in nature to the repetitive effort method (8-12 reps with 70-80% of

your maximum).

Another important point is that most studies performed on isometric

training were short term, often using an insufficient period to

stimulate a significant increase in muscle mass but sufficient to

cause neural adaptations leading to strength gains.

Lastly, the fact that isometric training is often associated with

programs such as the " Atlas Dynamic Tension " certainly

didn't help improve the image of isometrics among hardcore lifters!

Types of Isometric Training

Before I tell you how to use isometrics to gain muscle, it's

important that you understand the various types of isometric

training. First we have two isometric regimens: overcoming

isometrics and yielding isometrics. Understand that this doesn't

mean you're combining a concentric (or eccentric) action along with

the isometric action. The actual external outcome of the exercise is

the same: there's no movement at all. However, the intent during the

exercise changes:

Overcoming Isometric: You're pushing or pulling against an immovable

resistance (e.g. pushing against the pins in a rack). Thus there's

no external movement but your intent is to move the resistance (even

though that's impossible).

Yielding Isometric: You're holding a weight and your objective is to

prevent it from going down. Once again there's no external movement;

however, your intent is no longer to move the load but to prevent

its movement.

It's important to understand that both techniques won't have the

same effect; for one thing, the neural patterns used in both cases

will be different. Overcoming-isometrics may have a bigger impact on

concentric strength and yielding-isometrics on eccentric strength

and muscle mass.

The following figure shows what the various applications of

isometric training are. The three types of applications are max

duration isometrics (equivalent of the repetitive effort method),

max intensity isometrics (equivalent of the maximum effort method),

and ballistic isometrics (equivalent of the dynamic effort method).

I'll briefly summarize all three of those applications, but for

bodybuilding purposes, only the max duration method is useful.

Max Duration Isometric (Repetitive Effort)

With max duration isometric exercises you're pushing, pulling, or

holding a submaximal load for as long as possible, going to muscle

failure. For maximum effect you want to use sets ranging from 20 to

60 seconds in length. The effect of this type of training on muscle

mass can be important as there's a very significant growth stimulus

placed on all of the muscle fibers.

With this method you can use both overcoming-isometrics and yielding-

isometrics. However, I find yielding isometrics (holding a weight)

to be much superior when it comes to max duration isometric

training. In this case, a load of 50 to 80% for a duration of 20 to

60 seconds is best.

Max Intensity Isometric (Maximum Effort)

The max intensity isometric method is related to the concentric

maximum effort method. You'll try to maintain a maximum isometric

action for 3-6 seconds. You can once again use either overcoming-

isometrics or yielding-isometric, but in this case overcoming

isometrics (pushing or pulling against pins or an immovable

resistance) are best suited for that purpose and much safer.

This type of isometric training doesn't have a significant impact on

muscle mass, however, it can increase muscle density and myogenic

tone (also called " tonus " or the firmness/hardness of your muscles).

Its main effect is on maximum strength development. This occurs

specifically at the joint angle being trained, so you'll want to use

multiple positions. There's also some evidence that maximum

isometric training can improve the capacity to recruit and

synchronize motor-units (intramuscular coordination) even in dynamic

movements.

Even though overcoming-isometrics are best for this method, you can

still use yielding-isometrics. In this case you'd use a load of 100

to 110% of your maximum.

Ballistic Isometric (Dynamic Effort Method)

Be careful not to mix up iso-ballistic (or stato-ballistic) training

with the ballistic isometric method. Iso-ballistic is a mixed regime

method in which an explosive action is preceded by an isometric

pause.

The ballistic isometric method refers to pushing against an

immovable resistance for a very brief period of time (one or two

seconds) while trying to reach peak force output as fast as possible

(basically trying to go from zero force to max force in a couple of

seconds). You can't use the yielding-isometric method here as it

doesn't suit the nature of the exercise — the nature being to

produce maximum isometric tension is as little time as possible.

This type of exercise is especially good to develop starting-

strength and is very useful for any athlete involved in a sport

where explosive starts from a static position are involved. But for

bodybuilding purposes, it's basically a waste of time.

Isometric Training for Bodybuilders

We've established that the only application of isometric training

that bodybuilders should use is the maximum duration method, with a

preference towards yielding-isometrics. That having been said, I

personally use three variants of this type of training:

1. Stand-alone max duration yielding isometrics.

2. Max duration yielding isometrics as post-fatigue.

3. Max duration yielding isometrics as pre-fatigue.

Let's break those down:

1. Stand-alone max duration yielding isometrics

This is your basic isometric training method. You select one

exercise per muscle group and then three positions per exercise.

Select a load you'll be able to hold for 20-60 seconds (I personally

find 45 seconds to be the optimal duration). A load of 70-80% of

your maximum will generally be a good starting point.

Perform anywhere from one to five " sets " per position, three being

best in most cases:

1. Hold statically at mid-range.

2. Hold statically at full contraction.

3. Hold statically a few inches after the starting position.

Perform all the " sets " for a given position before moving on to the

next one. Keep the rest intervals short; 60 seconds is a good

target. This type of training is especially effective when training

with a partner: you can try to outlast one another and even make a

betting game out of it! Just don't make a drinking game out of it or

things could get messy.

2. Max duration yielding isometrics as post-fatigue

With this variant you're using yielding isometrics at the end of a

regular set. After you're finished with your prescribed number of

reps, hold the mid-range position of the exercise for 20-60 seconds.

The 60-second mark is a bit idealistic though; most will have a hard

time reaching the 20-second mark!

The great thing about this method is that it'll thoroughly exhaust

all your muscle fibers, providing a phenomenal growth stimulus.

However, it's a very taxing method and you should never perform it

for more than one exercise per muscle (if you use post-fatigue on

all sets) or for more than one set per exercise (if you wish to use

it with all of your exercises).

3. Max duration yielding isometrics as pre-fatigue

I'm not a big fan of using pre-fatigue methods as they'll hamper

strength gains. However, pre-fatigue can be a good tool to stimulate

muscle gains. Only use it on isolation exercises or for minor muscle

groups so that you can still train heavy on compound movements. This

method is especially effective for biceps, triceps, traps and

deltoids.

What you're going to do is basically a superset: combine the stand-

alone max duration yielding isometrics with regular training. So you

succeed every " set " of max duration yielding isometrics with a

concentric/eccentric exercise for the same muscle group.

For example:

Isometric preacher curl for max time

Use a load that's challenging (i.e. a load you'd struggle to do for

more than three perfect reps.) Hold the weight at a determined

position for as long as you can or for at least 45-60 seconds. Use

three different positions: elbows at 90 degrees, elbows fully

flexed, and two inches from the bottom position. Perform two sets

for each position.

Standing barbell curl

After each set of isometric preacher curls for max time, perform one

set of 10 barbell curls. Don't worry about tempo; just complete the

reps with as much weight as you can.

You're basically going to do six sets of 10 barbell curls.

Here's what it'll look like:

1) Isometric preacher - Elbows 90 degrees for max time

no rest

2) Barbell curl x 10 reps

45-60 seconds rest

3) Isometric preacher - Elbows 90 degrees for max time

no rest

4) Barbell curl x 10 reps

45-60 seconds rest

5) Isometric preacher - Elbows fully flexed for max time

no rest

6) Barbell curl x 10 reps

45-60 seconds rest

7) Isometric preacher - Elbows fully flexed for max time

no rest

8) Barbell curl x 10 reps

45-60 seconds rest

9) Isometric preacher - Elbows almost fully extended

no rest

10) Barbell curl x 10 reps

45-60 seconds rest

11) Isometric preacher - Elbows almost fully extended

no rest

12) Barbell curl x 10 reps

45-60 seconds rest

This variation will produce rapid gains in muscle size and is

especially useful in correcting specific weaknesses in your physique.

Conclusion

These three methods will allow you to reach a new level of

muscularity in a short period of time. However, understand this

doesn't take the place of regular training. It should be seen as a

supplementary training method only, but with proper application

it'll make your training more effective than ever!

About the Author

Christian Thibaudeau is a strength and conditioning coach who works

with a wide range of elite athletes. He has successfully trained

athletes requiring a wide array of physical qualities ranging from

strength and power (football players, Olympic lifters, strongmen

competitors) and important energetic capacities (hockey players) to

proprioception and stabilization/balance (figure skaters ). He's

also a competitive Olympic weightlifter and a football coach.

Christian is completing his M.Sc. degree in exercise science and has

been a research assistant in that field for the past two years. Drop

by the T-Forum if you have a question for him about this article.