Aerobic Isometrics[long holds-less intensity] will increase muscle size. Pavel

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4. Insignificant muscle and bodyweight gains when compared to dynamic

exercises.

This may or may not be an advantage from your

point of view. The extent of muscle hypertrophy depends on the

training protocol. Recent studies have registered respectable muscle

growth from isometrics. For instance, Garfinkel & Cafarelli (1992)

found a 14.6% increase in the cross-section of the knee extensors

following eight weeks of isometric training. Increasing the duration

of the contractions to a minute and longer, as explained below, is

likely to yield even greater muscle gains--if you need them.