Isometrics

Isometrics refers to working a muscle without moving it. Tensing your muscles is an example. We've all heard some of the big boys at the gym tell us that flexing the muscle group you have just worked in the mirror at the change rooms afterwards helps the muscles to grow even bigger. This is actually true because it further stimulates the muscle to grow and increase your pump. The pump in itself is beneficial because it causes the blood vessels to widen, increasing the amount of nutrients that can enter the muscle and increases the amount of waste products (like lactic acid) that can leave the muscle.

Isometric training already incorporated into your training session

Here are a few ways that you are probably already using isometric training:

Isometric exercises

Planks, which work out the core (abdominal, oblique and low back) muscles, are an isometric exercise because they work the muscles while they stay in the same position.

Stabilizing muscles

Muscles are also worked in an isometric fashion in lifts that require movement, but the stabilizing muscles aren't moved during the lift. For example, the core during push-ups, deadlifts, pull ups and squats does not move but is stimulated. Another example is the biceps, forearms, trapeziums and shoulders during dead lifts.

Isometric holds

You perform an isometric hold when you pause at the peak of your lift, like holding for one or two beats at the top of your bicep curl. Isometric holds have been touted as a great way to increase total time under tension and squeeze maximum muscle stimulus out of every rep.

Benefits of doing isometric training on its own

Here are a few reasons why doing isometric training in addition to your usual weight training routine can be beneficial:

Prevent and recover from injury

Isometric training is a great way to recover from joint injury because it does not require movement of the joint but still stimulates the muscle. For example, squeezing your hands together as hard as you can in front of your chest will still stimulate your chest muscles put will put less strain on your shoulders if you are recovering from shoulder injury.

Increase muscle strength during a specific range of motion

For example, if your chest muscles are at their weakest during the lowest part of the bench press (when the barbell is closest to your chest); you can increase the strength of your chest at this range of motion. You can do this by holding heavy dumbbells for as long as you can in this specific position for a few sets without moving them. This will increase your chest strength at this point, helping the outcome of your overall lift.

Shaping the muscle

Isometric lifts can shape muscles in order to achieve their best aesthetic look. For example, holding a dumbbell curl when the bicep is fully lengthened will develop the bicep in such a way that I will look longer. By performing an isometric hold when the bicep is fully contracted (shortened), it will make the bicep 'pop out' more.

Some people argue that you can develop the same amount of muscle mass through isometric contraction as normal weight lifting and there are numerous stories online of people who claim to have developed muscle this way. This is, however, a debated topic and we cannot verify whether this is true or just hype.

Well now you know what 'Isometrics' is all about, you know why the guys are posing so hard in the mirror and you have a few more options when it comes to injury and muscle shaping. Keep in mind that intense isometric holds do momentarily increase blood pressure as you tense your muscles as hard as you can. Keep pushing and be the best you can. STAY STRONG!

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