Isometric/static holds anyone?

[Mojoke]

Which one of you is using isometric holds while exercicing and how have you implemented them? What is your experience, did you see extra mass or strength gains?

I don't mean the kind where you push against a wall.

I mean as in exercises where you do for example, say 8 reps, and you hold the weight at the top for some time, or you do a hold at the end of a set.

[Edman316]

Which one of you is using isometric holds while exercicing and how have you implemented them? What is your experience, did you see extra mass or strength gains?

I don't mean the kind where you push against a wall.

I mean as in exercises where you do for example, say 8 reps, and you hold the weight at the top for some time, or you do a hold at the end of a set.

I started doing it on dumbbell flys last night. I held the dumbbells at the bottom for a good 2-3 seconds on my final 2 sets. I could really feel the stretch and the burn was intense. I plan to stick with it and see how it works.

[jba1]

Which one of you is using isometric holds while exercicing and how have you implemented them? What is your experience, did you see extra mass or strength gains?

I don't mean the kind where you push against a wall.

I mean as in exercises where you do for example, say 8 reps, and you hold the weight at the top for some time, or you do a hold at the end of a set.

Yes.....advice from my doctor friend who is a cross fit instructor....I just changed my pull-up routine (10-12 regular)to holding the upper position (chin above bar) for slow five counts. Do as many as possible. Once a day for month....
He claims that I will feel a big difference in strength and ability.....minimal regarding size...too old...not enough T for that.
He explained the muscle changes in technical terms using this technique as a change/mix-up of workout but I am not sure how much I understood?

[Flipperman2a2w]

Which one of you is using isometric holds while exercicing and how have you implemented them? What is your experience, did you see extra mass or strength gains?

I don't mean the kind where you push against a wall.

I mean as in exercises where you do for example, say 8 reps, and you hold the weight at the top for some time, or you do a hold at the end of a set.

When I was personal training, I used to have my clients do wall sits to failure after sets of heavy squats. That's some brutal stuff...

[Goldeneagle76]

I have some gymnastic rings set up in my garage. After ring dips, I hold at the top until I start shaking like I am having a seizure! Have definitely noticed strength gains from doing this. Also do static holds on ring pull-ups.

[kimm4]

I occasionally use them for pullups, chin-ups, leg ext, seated leg curls and calf work.

[GKC45]

I do them on the last few reps of lateral raises.

[bucsdodgers]

Why not include a few hold reps here and there. I like them on shoulder and back days.

[61customrebuild]

Which one of you is using isometric holds while exercicing and how have you implemented them? What is your experience, did you see extra mass or strength gains?

I don't mean the kind where you push against a wall.

I mean as in exercises where you do for example, say 8 reps, and you hold the weight at the top for some time, or you do a hold at the end of a set.

I do a lot of quasi isometrics, all bodyweight stuff. Google "61 custom rebuild" for the video channel. But I say quasi because I believe you always want some dynamics in the hold, which allows you to extend the hold longer and have the load shift around to more muscles in a more balance way. How long can you hold a weight above your head? Pretty long if you get to shift the forces all around. That's all time under tension.

[Mojoke]

Thanks for the replies people!
I've discovered isometric holds through an Eric Cressey article about shoulder health and back strength. The exercice he promotes is the seated cable row with isometric holds and it is done this way.

You perform 8 reps,

The first rep, you hold the contraction for 8 seconds
the second rep, you hold the contraction for 7 seconds
the third rep, you hold the contraction for 6 seconds

and so on until you get to the last rep with a 1 second hold.

I'm doing this since a couple of weeks and I feel that my back muscles have gotten stronger and visually stand out more than before.

I'm thinking about implementing this type of holds in more exercises. However, I don't find much information about this kind of impkementation on the interwebs (in terms of way to go, pros and cons). Usually other systems are presented like long holds at the end (30 seconds +) or wall pushes. So I'm also looking for extra validation on this system