Isometeric routines

arbntmare · 03-01-2006, 09:58 PM

do you guys perform any isometeric routines.

what are some?? what are the benefits?

**Dale Mabry** · 03-01-2006, 10:07 PM

I don't typically do isometrics save for abs/postural misclews. The benefits are increased strength at that joint angle which are useful for 2 things:

1)Rehab
2)Breaking a sticking point

Also good in sports where isometric holds are necessary like WSM, gymnastics, wrestling, etc.

arbntmare · 03-01-2006, 10:11 PM

so i hear that strength can be increased by doing isometeric excerises.. but not size of muscle. --- can i for example do some type of isometeric excerises for chest to increase the strength, then go back to routine to increase the weight??

thanks

**P-funk** · 03-02-2006, 04:23 AM

like Dale said, isometric contractions will strength you only in the joint angle they are performed and aprox. 10% in either direction. You can use them to try and break sticking points or work on certain postures and joint angles with load. For example, on a deadlift, you could pull the weight from the floor to just below the knee and perform isometric holds. Then pull off pins and hold just above the knee and finally you can pull off pins up to the top position (lockout) and hold. ALl of the weights should be greater then your 1RM for the full concentric movement. You could cetainly do a similar thing for bench press. I don't know how much carry over to a full ROM bench press you will see. Make sure you have a spotter and you are using a squat rack to push the weight off the pins to your isometric spots and for safety reasons so you can use >1RM loads.

03-01-2006, 09:58 PM	#1
arbntmare StudentDentistTeethPuller Join Date: Dec 2001 Location: Virginia Posts: 309	Isometeric routines do you guys perform any isometeric routines. what are some?? what are the benefits?
	No Pain, No Gain

03-01-2006, 10:07 PM	#2
Dale Mabry Moderator Moderator Join Date: May 2003 Location: Elsewhere Posts: 13,883 Photos: 10	I don't typically do isometrics save for abs/postural misclews. The benefits are increased strength at that joint angle which are useful for 2 things: 1)Rehab 2)Breaking a sticking point Also good in sports where isometric holds are necessary like WSM, gymnastics, wrestling, etc.
	If sense were common, everyone would have it. 4/2007-Current 75th Ranked most popular image 1 spot behind Prince's bulge...

03-01-2006, 10:11 PM	#3
arbntmare StudentDentistTeethPuller Join Date: Dec 2001 Location: Virginia Posts: 309	so i hear that strength can be increased by doing isometeric excerises.. but not size of muscle. --- can i for example do some type of isometeric excerises for chest to increase the strength, then go back to routine to increase the weight?? thanks
	No Pain, No Gain

03-02-2006, 04:23 AM	#4
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,645	like Dale said, isometric contractions will strength you only in the joint angle they are performed and aprox. 10% in either direction. You can use them to try and break sticking points or work on certain postures and joint angles with load. For example, on a deadlift, you could pull the weight from the floor to just below the knee and perform isometric holds. Then pull off pins and hold just above the knee and finally you can pull off pins up to the top position (lockout) and hold. ALl of the weights should be greater then your 1RM for the full concentric movement. You could cetainly do a similar thing for bench press. I don't know how much carry over to a full ROM bench press you will see. Make sure you have a spotter and you are using a squat rack to push the weight off the pins to your isometric spots and for safety reasons so you can use >1RM loads.
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