Bookmark Website  | Free Registration  | The Team
The Lounge  | Champions  | The Wire |  Schedule |  Audio  |  Arcade  |  The Top Ten  |  Historical  |  Email  |  Video

Preliminary Isometric Tension Improves the Effectiveness of Dynamic Work by up to 20%


Are you looking for a simple and effective way to increase your strength? This article will show you how to incorporate isometrics into your training regime to increase the strength of your favorite lifts.

Soviet research, dating back to the sixties of the 20th century, points out that isometric training preceding dynamic work may increase its effectiveness by up to 20%. This is called the "immediate after effect" of isometric training. When the reverse sequence of training was tested (dynamic work preceding isometric work), results actually deteriorated.

According to Mel Siff's "Supertraining", the after effect occurs immediately after the preliminary isometric tension. Strength continues to increase and peaks between the 10th to 20th minute. To maximize the strength boost, I recommend performing isometric holds 15-17 minutes before the hardest sets of dynamic work. Doing so will synchronize the strength after-effect peak with the hardest part of the training session. Example: consider a training session that consists of high-volume Bench Presses and Deadlifts. Iso-Bench-Presses should be performed 15 minutes before the hardest sets of Bench Presses and Iso-Deadlifts should be performed 15 minutes before the hardest sets of Deadlifts.

The intensity of the isometrics should be carefully selected for maximum results. Tensing at 50% of the max intensity should produce the greatest strength gains. Elite athletes may perform better at higher intensities.

One last question remains: how to select the most performance-enhancing isometric position for a given dynamic exercise? Here you have two choices: the isometric drill should train either the weakest position of your lift, or the position where the involved muscles are maximally stretched (sometimes your weakest position is your maximally stretched one). This recommendation has to do with the long term strength effect of isometrics. It makes sense to strengthen the weakest position in a lift, because a chain is as strong as its weakest link. Improving the strength of a muscle in its most lengthened position, has a distinct strength carryover to shorter muscle lengths. Therefore isometric training at stretched positions, should improve the strength through the whole range of motion!

The training protocol that I have mostly used is 3 sets x 10 sec isometric holds at 50% of the max effort with 10-30 seconds rest in between.

Let's give specific examples of isometric exercises. For the bench press, load the bar with 50% of your max, lower it 1-3 inches above chest level, and hold for 10 seconds. Rest 30 seconds and repeat 3 times. For the deadlift, simply pull on the bar with 50% effort, without moving it at all. For the squat put 50% of your max, squat down to the lowest position you train, and sit there for 10 seconds. Don't forget to push your feet into the ground to activate all the squatting muscles. Imagine that you are squatting up, but don't move.

Here's the overall protocol again:

  • perform 3 sets of 10 sec isometric holds at 50% intensity
  • the isometric exercise should train the weakest or the maximally stretched position of the corresponding dynamic drill
  • the isometric exercise should be executed 15-17 minutes before the hardest set of the corresponding dynamic drill

You may find that during the isometric holds you start sweating :] That's because they are a great way to warm up the whole body. You get a dynamic strength boost + a great warm up.

Preliminary isometric tension has these three advantages:

  • it warms up the body
  • it has an immediate positive effect on your dynamic strength
  • it has a long term positive effect on your lifts
  • You can utilize preliminary iso tension on your max testing days. Here is the scenario: you are testing your Bench Press max. Load 50% of your projected max. Perform 3 sets of 10 sec holds in the position where the bar is 1-3 inches above chest level (rest 10-30 sec between sets). In the next 15 minutes, perform 2-5 sets of 1-2 reps gradually increasing the weight to around 90%. Example:

    • Rest 3 minutes, 2x50%
    • Rest 3 minutes, 2x70%
    • Rest 3 minutes, 1x80%
    • Rest 3 minutes, 1x85%
    • Rest 3 minutes, 1x90%, Rest 3 minutes

    Psyche up, and go for your projected max. Good luck.

    Hristo Hristov owns X3MSoftware, a company specializing in developing diet and fitness tracking software. Hristo has a degree in Computer Science and passion for strength training. Hristo has designed and written Fitness Assistant, X3MSoftware's leading software product. Download your demo at Download Diet Software and Fitness Software by X3MSoftware


    MORE RESOURCES:

    KOMO News

    You can build muscle on a vegetarian diet
    KOMO News
    You don't need to eat meat to build muscle. A plant-based diet can also provide the protein you need, if you eat a variety of soy products, beans, grains, nuts and seeds. Kim Larson, a registered dietician who she speaks for the Academy of Nutrition ...



    POPSUGAR UK

    Burn-Fat, Build-Muscle Plyo Workout
    POPSUGAR UK
    Burn-Fat, Build-Muscle Plyo Workout. Add some jumping to your strength-training workouts for quicker results in this Better-Body Challenge. Catching air with plyometric exercises means burning more calories in less time. The nine moves in this circuit ...



    Best Macronutrient For Recovery & To Help Build Muscle
    Boston Herald
    Out of the three macronutrients, carbohydrate is the most anabolic (muscle building). Reason being, carbohydrate is a nutrient activator, which means it primes your muscle for protein through a number of processes. That being said, the best times to ...



    Build Muscle With the 2-Second Pause Workout Program
    STACK News
    Spring is a great time to add volume to your players' programs and improve their strength levels. The Time Under Tension Workout accomplishes both of these goals. Remember to keep the weight considerably light the first week, since the additional ...



    Philly.com

    Women can build muscle without bulking up
    Philly.com
    If you're a woman who exercises, the fear of bulking up may have crossed your mind. But regardless of what your fitness goals are, muscle can help you get there. Why women need to build muscle: Increase strength. Building muscle makes it easier to do ...



    Wina Sturgeon: Carry extra weight to build muscle
    The Olympian
    The gym is crowded. Streets are full of runners and cyclists. Lots of folks are spending time working out, not only to get exercise, but to build the perfect summer body - lean, ripped and toned. There's a great way to lose the fat that covers your ...

    and more »


    The Times (subscription)

    Fitness First ready to build muscle after profit boost
    The Times (subscription)
    A punishing three-year regime to get Britain's biggest health club chain back in shape appears to be working. Fitness First, which has 377 clubs around the world, will reveal today that profits in the UK have started to improve after five years of ...

    and more »


    Men's Fitness

    Five Fitness Experts on How to Stay Shredded All Season Long
    Men's Fitness
    Spring is in full swing. Here's how to keep your body in check for 365 days. by HUMANFITPROJECT. Google + Print. Editor's Picks. The Six Best Six-Pack Exercises Use these moves to get the abs you've always wanted. Quick crunch-free moves for six-pack ...



    Business Insider

    Here's the extreme diet and fitness plan regular people used to look like ...
    Business Insider
    "You need [protein] to continue to build muscle," Moritz explains. "Which is a little bit more than one gram of protein per every pound that you weigh." For Moritz — who was still able to recite the diet by heart months after the shoot — the meals ...

    and more »


    Esquire.com (blog)

    8 Foods That Will Help You Get Ripped Like a Superhero
    Esquire.com (blog)
    8 Foods That Will Help You Get Ripped Like a Superhero. Try these surprising foods to help you build muscle—no protein shakes or chicken included. Share · Tweet · Pin · Email. By Scott Christian. Shares. Share · Tweet · Pin · Email ...


    Google News


    Advertisement



    Section Site Map - Submit News - Feedback - Comments - Advertise with Us

    Copyright © 2006 Luminati Inc. All rights reserved.