4 Effective Ways To Program Overcoming Isometrics in Your Workouts
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- เผยแพร่เมื่อ 2 ก.ค. 2024
- Overcoming isometrics are an effective workout supplement. They can help you build muscle, prevent injury and provide a more satisfying workout. These 4 strategies are my favorite for helping you get the results you want.
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Yes isometrics and flexing helps with a mind-muscle connection which is highly important
Honestly isometrics is probably the most important type of workout that you can do(for me at least), if you want to get stronger.
I've noticed my muscles got also more dense after including this in my workout.
I concur. They've really helped me address issues in my hips and hamstrings which has been a total game changer for my lower body strength.
@@RedDeltaProject can u do one on examples
Charles Atlas developed an overcoming isometrics program in 1915. Some early boxing champions and Bruce Lee used it . After seeing your video, I will finally give it a try. Thanks Matt.
Best of luck Charles and have fun with it. Feel free to ask any questions here on the YT channel
Hey Matt, I apologize if I am being annoying with a lot of questions. I tend to overthink things too much. Thank you for graciously answering my questions. Thank you for the great content and changing lives
Overthinking is a easy thing to do, especially in this day with so much distracting information. I'll make a special video for you today on just this sort of thing that may help.
Great information as usual. Well thought out and presented in clear, simple terms.
Dammit Matt. You did it. I was super skeptical of ISO stuff too. I was intrigued by the Dragon Door book but when I saw your book I bought that instead and now I am so grateful. These ISO exercises are awesome and lit my lats up in a way nothing else has and made my pull ups better. Thank you brother!!
great to hear Mike, and I know what you mean. These Iso exercise are how I finally got my lats to wake up too. Such a game changer
I love isometrics as they force me to really focus on what and where I am directing my attention being proactive as I should.
Perfectly said!
Thanks so much for clearing things up for me and giving me options. Really appreciate it.
Happy to help!
This gave me a lot of ideas... Thanks for the input, Matt!
Great to get some good ideas, happy training and have fun with these strategies.
Thank you very very Matt.
I purchased your Smart bodyweight training Paperback version and the Overcoming Isometrics kindle version. Absolutely wonderful informative books that have had enormous benefit to my callisthenics results across the board.
Thank you very very much💪👊❤
This is an incredible video. You are so radical for sharing this, my friend.
Thanks Ronald! Stay strong an lead by example my friend!
I couldn't agree more!!!!! I use isometrics for warm ups at times.
Really just want to thank you for all the incredibly useful information you provide for someone who's just beginning their exercise goals. You've helped me immensely in creating my own program without wasting alot of time overthinking everything. Cheers bud.
Happy to help and thank you for letting me know. I know things can seem tricky when starting out, but you can certainly make a lot of progress with keeping things simple
Doing planks on rings like 5 min ago......perfect timing dawg o.O.....🔥
Thanks for sharing your thoughts on isometric training. I do overcoming isometrics with a forearm forklift strap, as recommended by Steve Maxwell and Drew Baye. When I perform overcoming isometric exercises, I do 30 sec 50% effort, 30 sec 70% effort, and 30 sec as hard as I can. And then no break between exercises. My routine consists of 20 minutes of Scott Sonnon's Flowfit, followed by 9 isometric exercises. (Some isometrics are yielding isometrics, and some are overcoming.) I do other workouts, but the one I just described is mandatory at least once a week. -I'm a BIG fan of isometrics! 🙂
I love using them as a warm up und finisher..
sometimes after a good workout
I just do a couple isomatric holds before I go to sleep
FEELS AWESOME
I've heard about using isometrics as a relaxation tool. Tensing up the body and then immediately getting it to release the tension is a very valuable skill to learn.
This is great as usual. It's been surprising to me how overcoming isometrics have been overlooked. I have found isometrics to be tremendously helpful for my strength plus those you mentioned but bodyweight exercises are needed to incorporate function factor. We are not just posers. Movement is needed to move lymphatic fluid is just one factor.
It's amazing how much the two play on each other. The dynamic efforts have certainly improved my isometrics. And isos have improved my dynamics. It's like the two create a harmonious balance between the two
Thanks man! Really feeling burnt out going to this out.
Sorry to hear that, burn out can be a real bugger to overcoming. I hope a couple of these strategies help you find some new life in your training
Yo Matt! I finally wrote my review for GSC on Amazon, I meant to write it earlier but I’m a B I G procrastinator 😅 love the book and I’m lending it to my boss!
Much thanks CBF! I really appreciate it. I hope your boss likes the book 💪
I agree with everything you said. I've experienced the best size and strength gains of my life from doing overcoming isometrics for 30 to 60 Seconds as hard as possible.
Wow, that's a hell of a time to hold an isometric. You must have insane focus! Challenge accepted
@@RedDeltaProject I don't always hold tbem for that long, but I usually go for at least 30 seconds. When you feel yourself start to relax you can push harder. So you have continuous tension with waves of maximum intensity. I read somewhere that optimum time under tension is between 40-60 seconds for muscle growth. Thats why I started performing longer durations. It's definitely worked for me.
Hello, thanks for this video! I wanted to ask if I should do isometric sets before or after a lift. As you said the muscle should be in a fresh state when doing isometrics but it might affect the amount of strength I will have for the lift itself. As I am aiming for pure strength, my reps are from 3-4. Should I instead do a week of only isometrics and a week only with weights? Or is this not effective either? Thank you for your time.
I feel that my 2nd set of exercise is always easier than my first, as if the CNS hasn't fully activated yet. I'm speaking of regular concentric eccentric movements. So I want to try this to see if I can get the CNS to just wake up and be at full readiness on my first set
The day when I had found out about isometric training considered by me as one of the blessed days of my life. Thanks for you tips and tricks. By the way, where can I get that adjustable belt with handles that you are shown doing isometric squat stance. Appreciate any link beforehand.
That's an isotrainer from Worldfit.com. Check it out here:
www.worldfit.com/product-page/iso-trainer
RedDeltaProject Thank you 🙏. My bad for late reply. TH-cam never actually notified me that I got replied, till some liked this comment, some bug.
"first time you are doing overcoming isometrics.... may want to scale down a little bit"... me: bought the book, bought the yogastrap and went through every single exercise on the book at once, with two sets of each. That felt a tad exhausting. But all and all as being totally new way of working out for me, with current shoulder joint issues, this is a really really good way to workout. And totally different versus dynamic variations. Thanks man lifting up my spirit to find out joy working out again!
Happy to help you find some new toys to play with there Jarno! Feel free to hit DM me with any questions on instagram @red.delta.project
if someone can answer: Would these Overcoming isometrics work for developing strenght with carryover to leverage excersises like planche/front lever? i saw a guy on IG doing these for planche and i wanna know if someone else has tried to
The return of My Movie. :)
Thanks for the vid once again Matt.
I personally use isometrics for warming up and sometimes as finishers, for a low number of seconds but with high intensity.
Question: Won't method #2 reduce the quality of your dynamic sets since you're going to be fried already before starting them?
Good question,
It depends on what qualities you're looking to develop. If performance and your ability to do the exercise is your priority then keep the sets low and short so you're not too fatigued. If building muscle is your goal then some of that fatigue may help and make it easier to push the muscles harder during the later sets
@@RedDeltaProject Ah, I see, thanks for the detailed answer man!
One of those times of muscle failure was during a bike race, right? ;D
I like the idea of a warm-up and waking your muscles up 👍
12:40 for the example of frying your muscles in 2 sets, was going for that 3rd set still part of the plan? even if it's no more than half as effective as the first 2.
I definitely have those 2 types of days with volume vs intensity. I'm mostly concerned about finding a good stopping point before compensation and technical failure make it detrimental. Usually at the very end I feel like I should just stop a set early or do a different variation, like isometrics, to avoid compensating. Otherwise there's not much left to make the last set worth doing.
I suppose you could do an easier variation, but pushing yourself to that level of fatigue too often I feel could add up to too much stress on the body. Where you need more rest or even a deload time, which can throw off consistency.
there are always ups and downs, but it's the gradual progression and adaption of your body overall that's harder to see.
Correct. I had one race in particular where I didn't have the strength to stand on my own feet afterward.
What do you think of tensing your abs each day for a few sets?
Well spoken, but regarding the muscles failure you mentioned I believe it's often a misunderstood thing. People often mistake rep failure with muscle failure and that's a hugely different thing.
I agree. There's many types of failure (mental, emotional, technical, muscular etc) there's a lot of nuance to it.
Have you read about the new
isometric book & training tool the Dragon Door is releasing?
Yep, that's what's sparked my interest in all of this. I've got an order in for the first run of the Iso-Chain so i'll certainly be doing a review on it.
@@RedDeltaProject That's great! Can't wait!
Matt what do think of Hindu squats and Hindu pushups for building muscle and flexibility.
Don't know as I haven't done those much myself. But the old adage holds true, if it challenges you, it can build you.
What is your opinion on using it to grease the groove? I want to increase my reps on pull-ups, but can't really bring a pull-up bar to the office, but bringing a little ISO Trainer to get in some extra sets throughout the day of a seated row might help improve the mind-muscle connection with my lats. Have you tried it? Any thoughts?
Can't hurt, anything that gets your muscles working better (not just harder) can only help. Certainly a good experiment to try as I can't see any potential downside.
Frog stand = bigger arm, and I already prove it for 2 weeks just doing that every 30 minutes every day. We are to focus on muscles and never training our joints, our joints is the roots of calisthenics because gymnast is more focus on joints and the muscles will follow, even just a short static hold.
Did you mean that you do it everyday for 30mins straight?
Your thoughts on say a self resistance iso curl as opposed to a iso curl with a chain, rope, etc?
No real difference either way. Use whichever you prefer.
RedDeltaProject thanks.
What about isometrics that pit muscle(s) against muscle(s)? Would you be able to get more benefit in less time, for example by working two muscles rather than one?
Great point. That's essentially how flexing works, as your muscles work against each other. It would be good to experiment with flexing for a few weeks and then use something like this and see If there's a difference in your intensity and experience.
So what do you think about transformetrics and John Peterson out of Minnesota. He's into isometrics and sells this strap which is kind of pricey
That's a new one by me Reg, thanks for the heads up I will certainly look into it.
Hey dude I have his book Isometric Power Revolution and the strap. The book has some good info but nothing that you can't dig up online. The strap is basically a seatbelt like material that is really long with a buckle so you can make a loop if you want. I mean it's really good quality and I think it'll last a lifetime but you could use ANYTHING else and get the same results...A rope,tie down strap...whatever it will all work just as well.
Gaining strength without getting muscles mass..is this is called overcoming isometrics ? Pls leave a reply
Sir, If i just hold weights for 30 to 60 seconds then will it be possible to build muscles without doing any dynamic exercises?
I think that depends on your current level of strength and the amount of weight you are holding. If you are new to exercise and you hold enough weight so that it is a strain, you should be able to build muscle.
I'm looking for a bodyweight exercise that strengthens the back as deadlifts do, and I can't find any. Now I think overcoming isometric deadlift will? Will it?
Technically, no exercise can exactly replicate the same stimulus of any other exercise due to the law of specificity. But you can certainly build strength in the same general movement pattern with basic hip hinge movements like these:
th-cam.com/video/GB__AwUznys/w-d-xo.html
And yes, iso deads are a good place to go as awell.
@@RedDeltaProject but bridge with no weight is pretty easy to get good at, and I don't think that will strengthen the back that well. When doing deadlifts, the erector spinae are contracting isometrically, it is the glutes that mainly does the hip extension. So I think iso deads is the answer. Am I right? The glutes are pretty easy to work with other bodyweight exercises like lunges and pistols. Upper traps and grip are easy as well with suspension trainer. Thanks.
Just anecdotal but I had great results with isometric deadlifts using a strap. I work 3 different positions of the movement each workout, holds vary in intensity depending on what I feel like and the same with hold times, anywhere from 10 secs to a minute.
how exactly do i do bridges? i watched ur vids and still dont know proper technique? should my back and butt touch the floor because when i do that i lose tension
You can do it with or without that touch. remember, it's tension that's important, the technique is an influence to your tension so use whatever technique helps you use the most tension. Although, keep in mind that tension is more controlled by your mind than anything else. Do your best to maintain tension in the muscle at the bottom with squeezing the floor together and that may help..
Do you believe in training breaks? If so how often?
I took a break once.
Worst 45 minutes of my life ;)
But sure, rest is good if rest is needed. The trick is being able to tell when that's the case. It's hard to do so then your best bet is to experiment and find out if it helps you or not
Overcoming isometrics is best for strength right?
I heard that isometrics can raise your blood pressure fast but also lowers your blood pressure over time 🤔
Yep, that's why it's important to breathe during the contraction to minimize the spike