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  1. #1
    Registered User ronki23's Avatar
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    What is the diference between isometric training and static contraction training?

    What is the difference between the two? Isn't isometric training when one puts maximum effort into pushing/pulling while static contractions are holding an exercise position? These can be put together for a quick workout right? Can you use weights in this type of workout?

    Bruce Lee said that isometric exercise builds strength but not much endurance; I thought holding a position with max tension increases endurance.
    He also said you can do it everyday; is it not a good idea if you add weights though?

    Also,what are the disadvantages of it-I hear it builds strength and endurance much faster than weights.
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  2. #2
    Registered User Phil2009's Avatar
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    They are the same thing... Isometric contraction is a static contraction...

    Disadvantages is that without shortening and lengthening (concentric and eccentric contractions), you dont stand to increase strength too much.
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  3. #3
    Registered User ronki23's Avatar
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    It's the same as holding a peak contraction?
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    Registered User BalexanderK's Avatar
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    Isometric is pressing against an immovable object (i.e. a weight you know you cannot lift), while static contraction is loading more than your max, but a weight you can actually move, and holding the weight in the range maximum contraction for a set amount of time
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    Originally Posted by ronki23 View Post
    It's the same as holding a peak contraction?
    That's referred to as "max" contraction training. Otherwise, the guy above nailed it on the head.
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  6. #6
    Registered User jgreystoke's Avatar
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    The problem with the simple isometrics you can do in prison or on the train or in the office, without any equipment:

    You have no measure of the load. Since this is not measurable, you have no way to track progress. Great for rehab after injury etc. So far behind weights, that there is simply no comparison.

    Bob Hoffman and others introduced isometric style training to weights. You loaded the bar heavy and did a partial in different positions of the squat for example, and then held an isometric contraction in a part of the range of motion you wanted to strengthen.

    Advantage: measurable progress.

    "Static Contraction Training" marketed by a Peter Sisco and John Little is an inferior regurgitation of Hoffman and other style isometrics with weights or machines.

    Sisco is seriously obese. Little is the opposite. Neither of them look like they even lift. The eponymous book claims to be for drug free training, but is loaded with pics of notorious juicers.

    The nutrition advice therein is beneath contempt. That is not surprising given the state of the authors.

    The book is aimed at the people who want to pretend they are training. Appeals to those who think they can get awesome in a few minutes a month, not kidding. Since the authors look like ****e, and show no evidence of being muscular and strong, I'd say it is a total scam.

    Isometrics, where they are measurable, are a useful addition to your weight training. Just don't expect them to double your deadlift without some training progressively in the deadlift from the floor.
    Old Man Strength:

    http://forum.bodybuilding.com/showthread.php?t=148519323&page=16

    Novices:

    http://articles.elitefts.com/training-articles/the-young-skinny-training-with-add-guy%E2%80%99s-guide-to-gaining-mass-and-strength/

    Beyond novice:

    Jim Wendler's 5 3 1(has bodybuilding templates)
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