Simple Ways to Build More Muscle w/ Isometric Training
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- เผยแพร่เมื่อ 19 ม.ค. 2025
- Building muscle with isometrics isn't hard, but there are a few ways you can level-up your training to make it safer and more effective.
isometric resources:
Overcoming isometrics book on Amazon: amzn.to/2ZiC5lP
Isometrics book on PDF: reddeltaprojec...
Worldfit Isometric equipment: bit.ly/3mJfbvS
Dragondoor Isomax equipment: tinyurl.com/2p...
Bullworker Isometric Equipment: cutt.ly/FFWbcZ6
Affiliate DISCLAIMER: This video and description contain affiliate links, meaning I'll receive a small commission if you click on one of the product links. These links help support the Red Delta Project at no extra cost to you
I have to mention that I tuck my ISO trainer under my arm pits which is much more comfortable when performing a chest press. Thank you for your inspirational videos. I have just about all of your books and strongly recommend them to my friends and family.
Love the tips for hypertrophy through isometrics. Some people teach that you can only gain strength through an iso format, so thanks Matt for these great insights and tips to accomplish building muscle as well as strength!
Have your book 😀, is fantastic👍 how many variations are possible, with or without equipment. To the point that I can do a full routine sitting on a bus, and most people wouldn't even notice 😇 Cheers
That rise time advice, opened my eyes! Thanks l.
I used to go full 100% every time i start.
Great advice…especially the ‘rise time’! Hadn’t really considered that, though as an alternative I would often use a few full range reps with some weight. I sometimes use isometrics for up to a minute where I can, though aiming for 30 seconds more common.
This is great. The overcoming isometrics book is a great introduction to the subject.
I always try and give myself 4s rise time- much easier on the joints.
Would still appreciate a video on breathing techniques during isometrics
Just breathe. Doesnt matter how, just don't hold your breath
Great video Matt! Have you tried using bands for isometrics? It's awesome. I get in the fully stretched position (beginning of the concentric) and contract as hard as I can for 40 seconds into pre-stretched bands that are very difficult to move. It's a loaded stretch. Christian Thibaudeau has written extensively about loaded stretches (but he uses free weights). With bands in the loaded stretch position, it's like an isometric hold, but also like an overcoming isometric. Bullworker uses springs to achieve a similar stimulus, but it's hard for me to get in the fully stretched position with Bullworker. IMO loaded stretches are the highest and best use for bands, and that bands are better than free weights for loaded stretches.
Great tips! I love Overcoming ISO work. My warm-up is all about mobility and range of motion but I'm not doing any dynamic exercises with the exception of jumping rope as a finisher to get my heart-rate up. Would it be best to use some sort of dynamic exercise as opposed to relying solely on ISO for the main part of the workout? I'm certainly stronger and have gained noticeable muscle, which was a surprise using only ISO work, but I'm not sure if adding dynamic work would be the equivalent of adding junk volume or does dynamic work with the ISO's have some real value. Thank you!
If it's not broken don't fix it
Really enjoying your channel my friend. I am all about isometrics and it's best equipment use.
Can this style of training help fix multiple pain and injuries in the body?
Great tips. Thanks very much!
Hello, I really enjoy your videos. I am 67 and want to get into isometrics a lot more and supplement weights with these types of exercises. I have been watching many of your videos and I want to buy the correct type of item to do as many correct isometric exercises as possible. In a past video, you recommended the Iso-loop. Now I see you have something called the iso-trainer- which seems to have the addition of handles to actually hold onto. can you recommend the best item to use for my new endeavors? Also, I have the closed-loop resistance bands as well. Is this something I can use to perform isometric exercises also? I have a really heavy closed-loop band. Please advise- I trust your advice.
Please do a wholsitic video on your diet and what should be while being in calesthenics programs😊
Whats the name on aliexpress or where i can find those straps for isometric?
Are there any problems with doing isometrics throughout the day with micro workouts, a few minutes every hour or two getting away from my desk??? or is it better to do your 10-15 minutes all in one go.
You can do every 1-2 hours if you want
@@thebodykeepsthescore2828best too let your cns recover
Steve Maxwell recommends 30 seconds at 50%, 30 seconds at 70%, and 30 seconds at 100%. I know the percents are approximate, but those early sets are great for ramping up the tension.
quoting from below
" In fact he did it because he didn't want to get any bigger, just stronger.
for those of us having also outgrown that 2nd growth spurt and lingering in the twilight of "now what"
I can see this as good work for mitigation of creeping sarcopenia. keeping the strength might also keep muscle mass- the prospects of "new' muscle for the over 60 crowd is the speculation / dream on of 'snake oil" salesmen . .
you have my attention . . .
and holding for how long? consider the body and the Krebs cycle energy production, quick depletion of creatine and so forth
I'm getting older and am looking into isometrics to avoid the ever increasing joint discomfort.
Is it OK to use Isometrics with resistant bands, weights or gym machines?
P.S.
I've heard of isometrics before but this is actually the FIRST video I'm watching on the topic so I have no idea "what I'm talking about"
Yes, you can use resistance bands too. Whatever will provide you tension
Hey guys. After my Saturdays Promethean Session with the IsoMax. I got mad neck pain on Sunday and headaches until today. Anyone with similar experience. I'm relatively new to Overcoming Isometrics. I worked around 80% max. Next session, when im ready again, i will watch my form and use less load. Any other ideas?
Hi Matt just asking have u ever lifted free weights recently just for fun to gauge how much an u squat or deadlift or press? I guess there no need for you to do it but just asking 😂
Those are the best handles, worth the cost alone.
are there any people online that do ONLY isometric? Seems like everyone that demonstrates it does not use it exclusively.
I don't think anyone does it exclusively. Even doing basic chores and running errands work the muscles. Isometrics seems like a good way to build some strength in a different way. Matt uses it as part of a complete program.
@@papasitoman Basic chores do 'work' the muscles, but they're not enough to build muscle or muscle tone. I have nothing against isometric, but mostly I just have to pick and choose what I do b/c I don't want to spend hours in the gym. So I tend to do things that involve moving. But if there was someone whose only real exertion was isometrics, that would be interesting to see (so we could see what it can do for someone in the entire absence of the typical motion-based exercises).
I use it exclusively, now for 2 months. Best thing is to progress slow and a combination of yiellding and overcoming isometrics. So 3 sets of 30 sec holds for example and one time all in for 10 sec for example.
I certainly notice more strength, endurance and less joint pain.
Search for loaded stretching, it's basically isometrics at your longest muscle length. And that certainly builds muscle
@@monkeyb1820 I never wrote that they work the muscles enough to build muscle.
I always easy into and out of my Isometrics. Much safer
Bruce Lee did this, but I don't think it builds muscle well, you aren't breaking down muscle. It's like doing a 1 rep max.
In fact he did it because he didn't want to get any bigger, just stronger.
Mechanical tension is what really matters to build muscle
@@Alan-qv7fvFalse. It's effort and inroading.
You can build muscle. It depends on your goals
I do bullworker isometrics..it gives me good pump and tone to the muscles..but it does not build up huge muscles