How To Incorporate Isometrics Into Your Training
Many of us fail to incorporate isometrics into our training regime when, in reality, it can dramatically improve our overall strength. One of the main benefits of isometric training is that the body is able to activate almost every motor unit – something which is very difficult to do. Even Arnold Schwarzenegger, who won seven Mr Olympia titles, credits those wins to isometrics.
Over at Roman Fitness Systems, they have a great post on isometric exercise and a training plan you can follow. Remember to not just limit yourself to the exercises provided – get creative and try other movements as you become more accustomed to it. Check out this extract down below:
1. Bulgarian Split Squat
These are the definition of quad burning, leg quivering isometrics. When you’re in the bottom position of this exercise, squeeze the glute of the leg that’s on the bench. You’ll need to work hard to maintain an erect position with your upper body as well.
2. Romanian Deadlift
After these isometrics your hamstrings won’t be very happy the next day. However, your gains in strength in the weak position of the lift will make up for it. With any of the repetition methods explained below, shove your hips back and create the most intense hamstring stretch possible. You can step up on a box to enhance the stretch as long as you maintain a neutral spine.
Make sure to cross over to the article which has videos of each exercise plus a recommended number of sets and repetitions. If you are thinking about adding isometrics into your regime, then we suggest putting them as a finisher to your workout.
By doing this, you can get the most out of isos without damaging performance on dynamic sets during your workout. Master these techniques and you’ll be well on your way to losing fat and building muscle.
About Matt Lawson Matt Lawson is a UK based sports journalist who covers all the latest football (soccer) news and matches for the Press Association. A keen Newcastle United fan, Matt is usually found either watching or playing the beautiful game.