(1/7) A thread on #isometric resistance training https://abs.twimg.com/emoji/v2/... draggable="false" alt="💪" title="Angespannter Bizeps" aria-label="Emoji: Angespannter Bizeps">

An isometric exercise = a static contraction. Resistance is placed on the muscles without any obvious movements of the surrounding joints.

There are two kinds:

① Pushing (or overcoming)
② Holding (or yielding).

(2/7)

An overcoming isometric involves exerting force against an immovable object (e.g., pushing hard into a wall)

A yielding isometric involves maintaining a joint position while resisting an external force (e.g., a low plank).

(3/7) Some benefits of isometric training:

① High tension + low(er) risk of injury.

② Improves tendon health & function (with sufficient stimulus [>70% of max effort].

③ Can allow people to train injured body parts (by finding a pain-free joint angle).

(4/7) I prefer yielding isometric exercises because progression can be easily tracked without any fancy equipment.

One can strive to gradually extend hold times

And/or

Increase the amount of weight one is resisting against gravity.

(5/7) It’s often claimed that isometric exercises don’t lead to improvements in muscle size.

However, studies have proven that isometric training does induce hypertrophy.

(6/7) Many also claim that isometrics are less efficient at increasing muscle size.

But this to the best of my knowledge has not been put to the test.

I& #39;m going to reserve judgement on this for now.

(7/7)

I am increasingly using isometric training. It allows me to focus less on technique and more on putting tension into the muscles!

Please feel free to let me know your thoughts on this topic... https://abs.twimg.com/emoji/v2/... draggable="false" alt="👍" title="Daumen hoch" aria-label="Emoji: Daumen hoch">