Isometric exercise

Isometrics is a form of exercise involving the contraction of a muscle without the shortening of the angle of the joint. This is reflected in the name. The term "isometric" combines the prefix "iso" (same) with "metric" (distance), meaning that in these exercises the length of the muscle does not change.

Isometrics was first brought to the public’s attention in the early days of physical culture. This was the precursor to bodybuilding. Many of the great bodybuilders of the day used and incorporated Isometrics into their training regimes. Some, such as Max Sick, later known as Maxalding, relied exclusively on isometric exercises to develop his strength and physique.

Perhaps the most famous of the Isometric advocates was Charles Atlas. In his course he advocated a series of dynamic tension exercises similar to Isometrics. Unfortunately, isometrics fell out of favor as it was discovered that many of the principal advocates were using steroids to enhance their gains.

Isometrics today

Isometrics has seen a sudden resurgence of late thanks to the work of John Little and Pete Sisco. The two developed a method of measuring the strength output of an Isometric lift and thus a method of measuring progress and strength development — previously unheard of.

Today many new training protocols exist incorporating Isometrics once again. Isometric exercises are often made into parts of normal, isotonic exercises. For example, during a set of rows, some people hold their position when the handles are closest to their chest in order to "squeeze" the muscle, in an effort to further strain the muscle. Other systems dedicate themselves entirely to Isometrics; among them are Static Contraction Training, Max Contraction Training, XFT and more. To date the success of these systems has been interesting, with claims of up to 20-30 pounds of muscle being generated from short intense workouts.

In one study, published by John Little, one subject gained nine pounds of muscle from one workout, while simultaneously losing nine and a half pounds of fat. Whether these claims can be verified and reproduced remains to be seen.

Isometric exercises can also be used at the bedside to differentiate various heart murmurs. For example the murmur of mitral regurgitation gets worse (louder) as compared to the murmur of aortic stenosis (softer)

Sample isometric exercises

Isometric Exercises are quite easy to perform and can be done using bodyweight only, utilising weights or bands and can be done with everyday objects such as doorframes and towels.

Below are examples of both, one without equipment that can be performed anywhere and the other with the use of the a gym Smith machine.

Isometric abdominal tension

1. Stand or sit tall and straight.
2. Breathe in and as you do so pull in your stomach.
3. Keep this tense and held in place.
4. Contract the abs as hard as you can, you rib cage will dip down slightly and your pelvis may rotate upwards.
5. Breathe out making an “sssss” — this will cause inter-abdominal contraction.
6. Continue this for seven seconds.
7. Once finished keep the stomach in tight and repeat ten times.
8. Do not relax the stomach until completely finished all ten repetitions.

Isometric Biceps Curl Warm up your biceps with a few light dumbbell or barbell curls. Nothing too taxing just enough to get them nice and warm, the blood flowing.

1. Stand in the Smith Machine.
2. Place an empty Bar at about shoulder height (you may have to vary this to ensure the maximum effect).
3. Bring your hands up to the bar as though you have just reached the top of a barbell curl. Set it an inch below.
4. Keep you back straight, your abs tense.
5. Your biceps should be close to fully flexed at this stage. Relax — you haven’t put any weight on the bar, yet.
6. Load the bar with a LOT of weight. Don’t underestimate your self.
7. The object of the exercise is to raise the bar a little more than an inch. That’s it. Just an inch and then hold it there for seven seconds.
8. If you can hold it longer than seven add more weight. Anything less, take some weight off.
9. All you are doing to raise the bar is contracting your biceps as hard as you can. At no time should your elbows be directly beneath the bar.
10. Really tense your biceps and forearms for all they are worth.
11. You will feel the blood rush into the muscles — this causes the subsequent repair and growth of the muscle.
12. Then rest. Take a week off training the biceps.

External links

• Muller, Hettinger report on isometrics
• Isometrics Facts
• Types of isometric exercise
• Isometrics overview (1)
• Isometrics overview (2)
• Isometrics for strength and mass
• A example of a self-resistance training program