I feel like lifting makes my muscles stronger, but overcoming isometrics make everything in me without making my muscles bigger. Stronger to joints, bones to handling to pain better, to handling to a stress like a zen master, and it does my music ears better I play an instrument. It's like senzu bean from DBZ too. I recover from illness, and injury no time. I have not had to take anxiety medication for many years now.
Makes sense. Good info! I would like to see examples of these or other isometric exercises where no specific equipment is needed. Not everyone has a home gym. Thanks
Hey Chris, thanks for your comment. I am glad you liked the information. Next month I will be preparing a video using resistance bands as well as another for in-home isometric training. I will make sure to do the in-home video first. Thanks for your comment and feedback!
How would you recommend people incorporate isometric training with regular training? I do a very basic weightlifting workout, and I also train in kickboxing. I'm thinking that doing a full-on session of each of those three things in a single day might be too much. Should I do isometrics before or after another kind of training (such as weightlifting or kickboxing)?
Hello, Thanks for your comment! I have to first say training is about individual results. So, you have to figure out when the best time to do isometrics is for you by experimenting before, during, and after training. For example, before I do speed work, I do strength training or complex training. It is not the same when I sprint without training strength. I am much faster when I do. And strength training does not need to be a full-out session. One day, I do single leg squats and another deadlift. So I feel fully charged to sprint after. And when I am sprinting, I will incorporate isometrics into the sprint sessions. What I noticed about strength and study is that it has a residual effect, RTE, of about 10 days. That means you just need to train strength once every 10 days to maintain it. Or if you are doing a periodization program to increase it. I did this for 7 months, performing squats once a week with periodization, and increased from 125 to 170 kg, just once a week. My advice is to take the isometric exercises you like and separate them into 2-3 days. This way, you maximize the effect of each exercise and do not do it under fatigue but with strength. Maximize the goal first. RTE is awesome and great for those in martial arts, as well as speed and explosiveness to know. It will help you hone in on your training. Let me know and I can help you further. In addition, isometrics are great when used in complex training. For example, do an isometric chest press from a standing punch position and isometrically hold all three range positions for 10 seconds. Rest a minute. Then, go test your punch for speed and power. It will load your punch with speed. So, that is what I am trying to say. You can use isometrics as a training tool to supercharge your body before training, during training to give you a boost or challenge or to enhance specific movements for speed and power. If you need more help or want to hone in. Let me know.
If you need more information, let me know. I can help you discover how to maximize your training effectively for martial arts. Send me an email to the email on this channel.
Hello, you can do these curls 2-3 times a week. Start with two sessions, with a few days of recovery in between. On the third day, you can do a combo of isometric curls and regular curls in a complex training way.
It is very good for building bigger muscles . Calisthenics + isometrics = Unlimited Gains without any gym memberships. Proud to be a calisthenics isometrics bodybuilder 💪💪💪🔥🔥🔥🎆🎆🎆
Hello, Thanks for your comment. Yes. It will. Isometric training can improve boxers' power in several ways. These exercises will work with your whole body. And for punching, you can do similar. 1. Increased Rate of Force Development (RFD): Isometric exercises involve maximal muscle contraction without movement. This type of training can improve the speed at which muscles generate force, which is a critical power component. 2. Enhanced Muscle Fiber Recruitment: Isometric contractions activate a higher percentage of muscle fibers compared to concentric or eccentric contractions. This increased muscle fiber recruitment leads to greater force production and power output. 3. Overcoming Sticking Points: Isometric exercises can be performed at specific joint angles that are challenging. For example, punching. This targeted training can help strengthen the weak points, exploding your punch by improving movement efficiency and power generation. You can do this using heavy resistance bands. 4. Improved Neuromuscular Coordination: Isometric training enhances the communication between your nervous system and muscles, leading to better coordination and synchronization of muscle contractions, which is crucial for powerful movements. 5. Increased Tendon Stiffness: Isometric exercises help increase tendon stiffness, which allows for better force transfer and more efficient energy utilization during explosive movements. 6. Reduced Inhibition: Isometric training can reduce inhibitory reflexes (proprioceptors) that limit maximal force production, allowing athletes to express their full power potential. If you want to train your punch power, do an isometric push with your hand close to your shoulder, then midway, and end on full extension. Hold each for ten seconds. Rest 20 seconds. Then, throw some punches. Watch how fast and powerful you can punch (Complex training). Also, reverse the punch in an isometric pulling motion for more power and speed. It's important to note that isometric training should be combined with other forms of training, such as dynamic exercises and plyometrics, for optimal power development. I incorporate and use isometrics in complex and contrast training methods to boost speed and explosiveness.
Hi. Complete newbie question: if the isometric contractions displayed here were imitated, is there a possibility that the weight in the machine could be moved, therefore defeating the purpose of isometric contraction? I understand it’s a lot of weight but I was just curious…
Hey, how's it going? Thanks for the question. The answer is yes, it can. If this were the case, you could focus on yielding instead of overcoming isometrics. Yielding would be a heavy weight where you can control and move it. For example, take a 3-rep max deadlift. You can lift it and hold the isometric phase for more strength and power endurance, while overcoming is pushing on a wall with all your strength that will not move. Check out some of my Exer-Genie videos. That is one of the best pieces of equipment that can do all isometric positions. You can set the resistance to 600 lbs. I hope that helps answer your question. Thanks!
This I a dual cable machine with a long bar attachment. It is a machine in the gym. But if you get two heavy duty resistance Bands and a bar you can mimick many of these exercises. You probably won't need the bar.
Excellent! I try to add an isometric at the end of a weight lifting set. Don't know if it's good for strength and hypertrophy? What do you think? Thanks
Hey, how's it going? Thanks for your comment. Isometrics are great to add anywhere to your routine. I use them in many ways. For instance, to stimulate before a speed, power, or explosive exercise like complex training. I replace the first resistance exercise with an isometric one, which works great. Sometimes, I put them in the middle of workouts to supercharge my muscles. So I believe even at the end of your workout, it is very effective as well, but try to use them in many ways. Isometrics do create hypertrophy by thickening the muscles and making you stronger to lift more weight. That combination increases strength and allows you to lift heavier loads with weightlifting, in turn increasing blood flow to muscle. Thanks for your comment!
Hey thanks for your question. Calisthenics burns, at a high intense level, about 600 calories per hour. On a lower level about 300 calories an hour. Isometrics, because of the specific static state of a muscle, you are more likely to burn about 300-400 calories per hour. But I have to say, it depends. If you do isometric work at a high intense level you can burn a lot more than 300 calories. Calisthenics requires you to move through greater ranges of motion and your whole body- for example jumping jacks, Push-ups, lunges, burpees and so forth. So I would say calisthenics is a better form of fat loss and isometrics is a better form of strength development. Now the good thing about isometrics is that you can burn fat as muscles get stronger and leaner increasing your metabolism. So, working both together can have a very good overall effect. Now if you take a look at hiIt -high intensity interval training, it will burn up to 900 calories in one hour or about 300 to 400 calories in 20 minutes. And that's why I say it depends because doing calisthenics in a hit type of way will burn more calories than just doing calisthenics alone. So when you compare them to isometrics I believe that isometrics is better for strength and that doing a hit or calisthenics workout will burn more calories.
@@balancedbodyjk thanks mate. I am looking to stay the same weight, ie not size increases but I do want to follow a health regime like isometrics, for health benefits. I've also added sprints to my health workout. And I think the tension has a good carry over effect for moving fast. I don't really want to put on any size in muscle. I'd rather keep a slim frame that's balanced strong.
Yes isometrics has a significant carry over into boosting dynamic movements and sprints. Try this. Do an 8 second isometric squat. Rest about 1o to 15 seconds then sprint. You will sprint faster. It is complex training with isometrics. So, I would use calisthenics exercise by doing HIIT and do isometrics on your strength day. This way you can maintain and preserve at the same time.
For fat loss best is to stop putting bullshitti your body sugar, sugary sodas, fast food, processed foods into your mouth. No sports on earth will help you unless you fix your shitty diet. Thats where your bodyfat comes from in first place, because your body stores this shit as bodyfat. So if you are not willing to only drink water, tea and coffee stop complaining about being a fat fuq. This is the ugly truth, no secret solution, no shortcut. Eat healthy look healthy. Eat shitty look shitty You get what you work for not what you wish for.
Anthony, thanks for your comment. I am sorry that you were dissatisfied with the video. I do my best to keep things short and sweet. Isometric training is not a beginner's type of training program so I try to provide some information based on exercises and methods . The information I provide is fairly short, compare to most other channels on YT. So, I do my best to keep things in this aspect. Education and safety are my primary factors when posting a video. I have beginners, intermediates, and advanced viewers. Also if there is a beginner watching this video I would like them to have information regarding the exercise or method first. So sometimes explanations are required and sometimes they're not. With that being said and safety being my primary objective, I will always provide some information to methods and exercises. Some people like to know how things work and some people don't. In the future I will try to video mark the videos so you can skip the explanations and educational part and go right to the workout. And therefore I hopefully can make everyone happy. I respect your thoughts and opinions. Thanks for commenting.
@@balancedbodyjk yeah good point and I realize that. I'm advanced all I do is isometrics in a little bit of calisthenics. I think it's great that people understand how into Isometrics Bruce Lee was. I'll subscribe and keep on watching. I just like to get to the bottom of things and see everybody else's style if you understand what I mean.
@@anthonyromayo6296 I totally understand what your saying. What I will start doing is video marking so viewers can go right to the mark to see the workout or listen to the explanation. That should help advanced viewers. Thanks!
Hello, There are a few ways to use your breath with isometric training. One you can breathe normally. You can hold your breath which I would only teach someone advanced. Also you can use a breathing technique bracing breath. Inhale deep before the isometric contraction and his on the exertion. When you hiss on the exhale, you abdominals will tighten the harder you hiss. So you can train the hiss at your own intensity. For example, exhale hiss for say 8-10 seconds. Inhale deep into abdominal and repeat. What is your goal and use for isometric training?
I just read the article relating to this in the latest Blackbelt Magazine email. What is PNF Response? I've written many published articles and any time you use specific terminology you should explain that and what it stands for. Not everyone knows what that is such as myself. Aside from that, great article and video and I'm really looking forward to seeing your video on this with resistance bands. Thanks
It is hard to explain somethings fully in an article due to limited number of words I am given. However, I understand what you mean. So PNF is proprioceptive neuromuscular facilitation. It Improves flexibility because of the PNF response means, when resistance is applied in a stretch you will instantly increase your flexibility. PNF is using resistance and stretching at the same time. For example, when laying on your back with your leg up at a 90 degree angle. And the person stretching your hamstring has you push with resistance while he is holding the stretched position. It is basically isometric resistance in a stretch. After about 7 seconds of holding the stretch and resistance, the stretch increases and is done about 5 times. So, isometric training is similar to PNF that it Improves flexibility instantly.
@@balancedbodyjk Ahhh...yes, sorry, I didn't think about the word limitation. Gotcha. Now I understand PNF :). That makes sense and thanks for the great explanation. I wasn't trying to knock your work I just wanted to understand more :). Thank you for taking the time to clarify that, cheers,
No worries. I did not think that at all. I have a video series, Improve Flexibility Instantly. It is in 6 segments. It is similar to isometric training and PNF. It is called Reciprocal Inhibition. It is a pleasure to answer any questions you have.
