Isometric training.

[Veeshmack]

so basically, i am currently using this summer to experiment different kinds of training. i currently do things like strongman training, olympic training, basic full body workouts, plyometrics, speed training etc. so i figure, whats the next step? i want to do isometrics. but before i start i have quite a few questions to ask

1) Which point in the range of motion is best to hold in most lifts. lock out, mid-way, lowest point, inbetween?
2) How many sets should i aim for with each point in a range of motion?
3) How many points in the range should i use per workout per excercise?
4) How long should i hold each position?
5) Should i do these on their own day, or just add a few to my current routine?

thanks, and reps for good help

[KiloNewton]

1) Use isometrics at sticking or weak points. Ie, if you always miss your deadlift at the mid-shin poisition then that is a good place to do an isometric hold.

2) Not too many, isometrics should be used to complement you program, not as the program.

3) 2-3

4) max 10 sec

5) Add a few to your routine.

[Veeshmack]

thanks, repped

anyone else have any input or useful tips for me?

[Uber-neggR]

Use both yeilding-isometrics (holding a weight at a given point), and overcoming-isometrics (pushing/pulling against an immovable object).

A nice guide is:

yeilding-iso for size gain, with long duration.
overcoming-isos for strength, with short duration.

[Veeshmack]

thanks uber

[vasyafomichev]

This article should definitely help you decide on isometrics: http://www.bisonstrength.com/blog/20...-is-essential/

It exposes what the isometric training is all about and how to properly perform it - must read for all serious about strength training.

[secretlifter3]

Isometrics is supplementary at best.

[xxtwistedxx]

every 3 or 6 weeks ill put a 'break' week where we'll do over weight lifts (our primarys- bench, squat, etc.) around 120-140% and lower the weight on a 5-1-0 count using spotters to pull the weight up. depending on the percentage well go anywhere from 3 sets of 5 or 5 sets of triples. lift 2 days then rest the rest of the week maybe doing plyos or med ball work. have done this several times and the results have been more than impressive.
...course the rest period helps too.

[studlete]

You can also take weights out of the Isometrics equation.

For example:

After a leg movement (with weights) do an Isometric lunge hold (front thigh parallel to ground and front foot on toe with heel up.) Hold this for time each leg.

After a bench movement do a push up hold. Get 2 boxes or benches and lower yourself down between them with each hand on a box or bench. There should be no voluntary contraction happening so lower your self all the way down to where you develop a stretch across your chest. As if your elbows are going to touch behind your back. Key note: keep the whole body straight. Once you make it to 1:20 (time) your hands will go numb... from here your upper body will be okay.. it's just the abs/lower back you will feel.

Isometric Hang: grab the pull up bar and just hang. Of course this will work grip/forearms but will also stretch tendons and ligaments.

Why Isometrics? Well of course it's a new stimulus for your body to adapt to, but if you go for time you are actually performing SELF THERAPY!

If you can deal with staying in a position and pushing the 'time barrier' then you are training the brain to deal with a stress. The more stress you deal with over time the less you react to stress outside the gym. Self therapy

[vasyafomichev]

Isometrics is supplementary at best.

Depending on where you are coming from...if you are training for speed, or bodybuilding - agreed; however, it is very important in strength training. I would still suggest isometrics to bodybuilders, simply to decrease their injuries via tendon strengthening. I have talked to so many pro bodybuilders and all of them had at least one, and usually a few serious injuries from lifting.