Isometric Hypertrophy: Everything YOU need to know!
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- เผยแพร่เมื่อ 3 ต.ค. 2024
- In this video, we'll dive into everything you need to know about isometric hypertrophy. From its definition to its benefits to how to incorporate it into your workout routine, this video covers it all!
If you're looking to build muscle and strength through isometric exercises, this video is perfect for you. We'll break down the science and techniques behind this form of training, providing you with valuable knowledge that will help you achieve your fitness goals. Don't miss out on learning all about isometric hypertrophy!
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0:00: Myth
0:22: Origin of Myth
0:40: Studies on Isos and Hyper
2:54: Guidelines for Iso Hypertrophy
5:07: Iso Hypertrophy Demo
6:16: Tracking and Measuring
6:48: Using the correct load for growth
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I’m 80 years old and lifted weights since I was 13.. like most I suffered injuries over the years. I now use isomax and putting on muscle without aggravating my old injuries
I agree with what you said. I also have an injury - tennis elbow, when I do conventional lateral raises I feel pain in the elbow but not when Isometric lateral raises
Its been three years and I still find this particular topic wild💯
You need to go to the three types of muscle fiber's
Because what isometric exercise is doing is it his building intermediate muscle fiber's to a crazy extent
Is this type of isometric exercise better for hypertrophy then power lifting
Well I actually meant was classical strength training
And we can tell you are still super excited about the topic! I don’t know how anybody can resist getting excited about isometric training after watching your videos! you are the number one ambassador for isometrics.
I try to keep this short (right). I use Overcoming Isometrics exclusively. I don't have a ISOChain or ISOMax. Instead I use the WorldFit ISO Trainer which is a set of straps with fantastic handles. Since I see a doctor every 3 months I use that as my workout periodization. I started off holding 100% ... or so I thought ... of my max at 3 different angles starting at 20 secs then adding a second every week. I took 30 sec rests between angles. I considered each angle a set. By the time of the next appointment I was at 32 seconds. This was the first time I did this and my CNS was so burned out I needed an afternoon nap to recover. Later, as I adapted, I started at 30 secs and went from there. As long as I don't exceed 3 exercises in a single workout, my CNS is just fine. Every cycle, I changed back to 30 secs but with different exercises. I'm close to doing this for 2.5 years now.
On the way, I noticed there is a difference between what I thought was my max hold and what it could be after the ramp up. Every couple of breaths I would try to squeeze harder and the contractions soared. Not sure if this was just a mental thing but I left each workout knowing I gave everything I had and if I didn't have the muscles "quaking" which means I've gotten to the Type 2 fibers, I tried harder the next time. The first thing I noticed was I was stronger. A LOT stronger. Also, I was not only able pick up heavy stuff (for me that is) but I could carry it for a while.
Things I had problems doing before are non-issues now. This what I wanted. Happy dance. My goal is not to be in a walker when I hit 70 and so far I'm right on schedule. What I didn't expect was the muscle growth. After all, absolute strength is all about fast and how many muscle fibers the CNS can recruit at one time so I expected strength and strength-endurance but I started noticing every muscle in my body was getting bigger. I didn't think this was possible at my age (68) and it wasn't something I was looking for. To make things more confusing, I'm also on a slight calorie deficient. This is not supposed to happen. Oh, other than an ammino acid supplement twice a day, I take nothing. No creatine. No drinking gallons of protean powder. No breakfast of champions (I'm not talking Wheaties here).
I'm nowhere near looking like some pro, but it's clearly noticeable by myself and my family. I know for a fact Isometric work can increase hypertrophy. Considering it's about time under tension with a sufficient load ISO's fit the bill. There may be a more optimal way of doing this but right now I'm not going to change what works for me. Great video. Keep preaching ISO's. They are an old school system that really works and my joints never felt better.
ótimo relato irmão, muito surpreendente mesmo, levando em consideração a sua idade. ainda continua com os treinamentos isométricos?
@@insanoice3697 Yes, but I'm using more variations and different schemes. I pin my ISO straps under a door so I can switch exercises quickly and by moving closer or further from the door I can change the angle. Some exercises need me to stand on the straps but that works too. The thing is, if you can think of an exercise you do an ISO of it. Barbell. Dumbbell. Bodyweight. You can simulate ISO versions of everything with these straps.
I'm about to drop ISO's for a few months though. I need to drop some weight and while I get my diet in check I'm going to do bodyweight exercises HIIT style to increase the calorie burn. After I drop some weight and do some serious work on my conditioning ... which is a weakness relying solely on ISO's ... Ill be back to ISO work. ISO's are great for strength and even size but it won't get you the cardio you need so I'll work on that for a while but I will go back to what I know works for me.
i've been only using isometric exercise for 2 years now as doctor disallowed me to a heavy repetition movement and the result is, i've gained more muscle than 3 years of my traditional resistance exercise. why didn't know this before? i wasted a lot of time.
More people need to see these testimonials!
Can I ask you how your training is structured? How many times per week do you train a muscle group and what type of isometric training do you use? Thank you
@@x_claudioyes please. I also want to know
Same here. Very interested in 3 things:
1. Length of hold (Ie 6 or 8 seconds)
2. Number of sets per muscle
3. Frequency of exercise per week
Could you tell us your training frequency
Hypertrophy
Intensity 70%
Total Sets 3
Rep duration 40s
Rest periods 60s
Sounds solid to me!
How many days a week? And do you pair this with overcoming isometrics?
At 70 I use isometrics exclusively. Not looking to get bigger just maintain my strength and shape. But what I've noticed is although I'm not looking for size my delts, arms, pecs and back muscles have thickened.
I used to train using Mike Mentzers high intensity training method. Using which he used to say to get bigger you have to get stronger. And I'm finding that now using isometrics. For months I train and my resistance can be increased with no noticeable change in my body. Then boom! Pretty good for an old un'.
These types of comments need to be seen more! This is huge, Paul! Congrats!
Another awesome video Chrys! I just wanted to let you know, while following up on a paper talking about mechanical tension being the main driver of hypertrophy, I read the following in a meta-study: “a muscle usually has to be performing some type of contraction to experience mechanical tension, whether that be eccentric, isometric, or concentric”. This means even for people that only talk about mechanical tension (and ignore time under tension), isometrics is still considered capable of hypertrophy, because It generates mechanical tension-just like weight training!
Brother first like and then watch. Cause u never dissapoint with facts about isometrics. Thank you for that!
Of course! and glad you love our content!
Yep, great point, bro. In general, genetics aside, Bodybuilders have bigger muscles than Calisthenics athletes because of the amount of weight lifted. Exactly the reason why when Cali Athletes become more advanced, they start to do weighted versions of the calisthenic exercises they normally do - if they want to get bigger and stronger.
exactly this!!
Bodybuilders are all on steroids you can’t even look at the 50’s. Latest you can look is 1925…that’s the best naturals can be
You keep pumping out great videos my friend. This was gonna a discussion subject in my group. Batman O'brien is a great example of muscle density from isometrics.
I heard of him from Jarell's interview and was interested in hearing more about him!
@@NoLimitSquad he's a great guy and shares his knowledge. Has great courses too.
I bet the myth that isometrics cannot make you bigger was not an accident. Do you have any idea how much money would be lost if everyone knew about overcoming isometrics? Think about how much money the health system would have lost if people knew. The money lost in surgery, Doctors appointments, pharmaceuticals and other treatments.
I think Overcoming Isometrics would have meant loss for gyms and other fitness programs. At the moment I see a lot of people saying that you need to do other training alongside it. For example they talk about concentric, eccentric and explosive movements. But since they have never only trained isometrics for a long enough period of time (Vs traditional methods) how do they really know for sure? The science says that runners that train isometrics get faster as well. But people try to tell me that you can't get faster by standing still...
Ive trained with barbells, dumbbells, resistance bands, calisthenics, body weight and Ive used all kinds of equipment. The Isochain beats every single one (I'm selling all others) and Ive never felt stronger. This strength is shown in every day life as well. Others even look shocked when I do something that was supposed to be difficult but I lift it with just one arm like it's nothing. All I use is an Isomax with the metal plate, a vulken numbered strap and a Sanddune Stepper for warmups.
Im trying to pin this and for some reason i cant!!
@@NoLimitSquad That is strange...or is it...ha.
I would still do calisthenics, great for muscular endurance
You can do long duration yielding isometrics for endurance as well@@NoRockinMansLand
Once again you deliver great information! Keep spreading the word and educating about this fantastic training method. 👍
For sure, Wayne!
Been thinking recently about adding this to my Isomax routine, you've convinced me!
Enjoy the burn! Its incredibly effective!
Great job explaining how to get bigger and stronger using isometrics.
Thank you Shannon! 😁
What 5 or 6 exercise would you do for a complete workout. If I wanted to try this for 3 weeks? @@NoLimitSquad
I am very interested in this topic. I still need to try this!
I know in Mike's interview on SlidingBench, I said id never do another 30 day iso only but...ugh... I think I might have to again at some point lol It works but it burns like hell 🤣
@@NoLimitSquad right now I am frying myself with Myo reps/ rest pause sets on weighted calisthenics...for example weighted dips 4 sets min 6 reps...on last set I drop the weight belt and immediately squeeze out 4-5 more without added weight...10 sec rest only do 2-3 more...10 seconds rest again 2 more.
It's so exhausting like on the heart I often have to take a nap afterwards🥲
But it breaks some plateus for me.
Still I am intriged by the iso hypertrophy. Muscle soreness is slowind down my gains 😄
Are there any more recent studies comparing isometric and isotonic training for hypertrophy?
it would be cool to see your experience with this and not just the infos from the book
I do have quite a few videos on my vlog playlist. More to come though!
Once you have better fascia connection then you start to train overcoming isometric Damn you will be strong strong as bull because of both fascia and neurological strength
we are only as strong as our weakest link, as they say!
Great video! Love it!!!
Glad you found value in it!
Could you comment on isos at different joint angles ?
Great Video Sir.
There is even a study with frogs. During mating with a female the males Grabs the female and is Holding it Düring a long time oft tgree Weeks. So the Males make an isometric contraction. They dont even eat. But they get Stlil a increase of 30percent musclemass in their arms which are Holding. What i want to say. Isometric training builds muscles.
I love to hear studies like that. Reminds me of the Springfield Frog experiment video I made a few years back!
No need for being big, when strength is built to do daily task. Iso,all the way!😁
Yessir!!
Great info. Thanks!
No problem!
Ayo Chrys. Great vid as always.
Thanks! Glad you enjoyed it!
Great, great Information! Thanks for that video
Of course! 😁
The first and maybe most famous study about isometrics was at agerman Max Plank institute by drs hettinger and Muller,in the 50`s.Yes,was with a frog!
I love these studies!
Thanks for the video! I often do isometrics, but have no idea about the strength input in. Do you have any suggestions about workout equipment with strength measuring for isometrics?
The Isomax and Bullworker seem to be the kings in this area! Links in description!
I recommend the book on isometrics by coach wade first as it covers everything beyond one’s questions. Absolutely varifiable proof that isometrics is by far better. It’s only slightly #2 but for long term use or older people it’s very advantageous in regards to avoiding injury and there by no downside from injury. #2 is so minimal that it would be hard to see the difference without instruments
Great video Chrys. One thing I wanted to get your opinion on. I had mentioned this to Mike after I watched your recent video together about isometrics. What's your take on using very heavy resistance bands to perform isometric holds? I feel even if you're using very heavy band, they do have some movement. I just feel they give you a better mind muscle connection modulation over the iso chain with a spring or the ISO-Max with a strap. I know the spring does give some movement , probably better than the strap even though it does have stretch. My reasoning behind the resistance bands when you're doing the holds the bands are under extreme load and they are pulling back so they are driving your muscles to push harder because they are getting movement. Have you ever tried this? If not, would you do an experiment and do a video on this?
I havent done this but essentially this would be high intensity yielding isometrics. Definitely both metrics (load + time) would be in effect here. we'd just need to know how much load we'd be working with first but they'd absolutely stimulate muscle hypertrophy. I could do a video on this for sure
Where there is any displacement...then concentric contraction to overcome the force takes place...hence how bands and chains could be used with the IsoChain...of different tensions and weights...there is also the eccentric force in the bands and a spring that pulls downward...adding to the potential strength gains...and as you said...then there is the potentiation between muscles, the nervous system, and the brain. Personally...I would always look to end sessions doing some functional type of movements...so as to translate the new gains from any of the 3 phases of muscle contraction...into functional movements...Cal Dietz goes into this in some detail...
I've just looked through your videos and I can't seem to find one dedicated to tendon growth and strength, this seems to be one of the main aspects of isometric training. Wonder if you will cover it? Would be interested to see your view.
No freaking way, you are right!! This needs to be done asap! Thank you for pointing that out!
Sir, self resistance isos can be as good as the overcoming isos? And how long should I hold my isos and how many sets should I do if the goal is strength, power and some mass?
I'm new to this concept so I just want to try the self resistance iso first.
Or should I do dynamic tension instead of Self Resistance? Love your channel and content sir! ❤🫡
I’m enjoying your channel but I have a question. How do you personally program your isometric work with your weight training? I can’t figure out how to add these into my weight training routine. Do you use both on same day? Do you alternate days? Reps and sets? Thanks in advance!
Great question. I have a 4 day split ppl with legs hit twice. I work split shift so I do my OI midday and lift in the evening. I know not everyone has the opportunity to do that and if they don't, Id highly recommend doing OI first before any lifting as that requires the most physical demand/effort. Also my OI is total body but it doesn't have to be (currently works for me rn bc of what im looking to achieve.) It can be all upper, all lower or even a ppl split that synergizes with your dynamic training on that specific day!
So concentric contractions are still best for hypertrophy, followed by isometric contractions?
that is correct!
@NoLimitSquad I though the study showed isometric was on top?
@@owenduck The study shows isometrics on the top for muscle strength but for size, it is just a little behind concentric and eccentric. The difference is barely noticeable and not worth choosing dynamics due to it. The other benefits of isometrics further highlights this.
Great video.
Glad you enjoyed it
Very interesting topic to talk about chrys! Quick question how to induce muscular failure with one set or with multiples but without the isomax or any device to count the intensity?(I only have the straps of my gymnastic rings)
Great question. So we'd induce failure by applying force until the lactic acid buildup is so intense, it forces us to stop applying said force. So for example with a towel pushup, we'd push as hard as possible and eventually the body will stop us as there will be so much waste product buildup, it will be impossible to continue with that rep. Hope this makes sense!
@@NoLimitSquad thank you for answering!!
Cos grip strength difficult to train and indeed usually there is very little movement in practical applications of grip (holding clothing or wrists in wrestling or judo) I've started doing isometric grip training exercises. I also do handstands as an isometric. They are great, but as he said, progression without measurements or weights is difficult.
What about training frequency and rest time between sessions for the same muscle?
When I went from dynamics to overcoming isometrics the rest for the muscles weren't the issue. I was more concerned with the brain and CNS.
I don't like asking things that are unrelated to the video, but I'm curious. Have you ever thought about having different iso routines for different days? I was studying the manual by Paul Wade the other day and it occured to me that I have different routines for my dynamic workout days, so why not have different ones gor isometrics too.
So now I have 3 different full body routines per week and it really lets me focus on multiple things at once, like single leg strength or full body coordination (clean pulls and push presses), instead of doing the same exercises every time.
Do you think yielding isometrics would be as effective if you set the tension of the exercise so you fail at the proper time? An example would be a chin up hang with arms at 90 degrees. Hang the proper weight from a belt so you fail at 20-60 seconds.
Great question! So it's a bit different bc we aren't exerting maximal tension so it won't be as effective at developing raw power as OI but certainly you'll receive gains from this
@@NoLimitSquad That makes sense. Thanks!
Did I miss how many sets per week?? 🙏🏻
I have a video on sets per week if I didn't mention it in here😃
@@NoLimitSquad Link?
Construction workers still build muscle. Its not like they have to rep out the stuff they are carrying to gain size haha. Imagine that. Your body is smart it will adapt to stimulus you throw at it. It would be a fatal flaw in nature.
Ikr? I love hearing the construction and warehouse stories. The human body truly is fascinating!
can i do isometrics every day?
every day all day! try it!
found my long lost brother@@Sun-ic7rq
sure can!
Do you test your maximum each time and then calculate the percentages? Thanks!!
Yes!
I have a joint problem in my left knee. If I do Leg extension, the left leg loses all strength due to pain on the way down not on the way up, just under 45 degrees. Then I'm looking for leg exercises where I only do half reps in the upper part. With Friendly Regards from Denmark Bent Nissen
It was kind of Questionable when you were discussing institutions like the University College of London, but at least its backed up by an authority like Paul Wade, so I guess I can trust that.
what was questionable about when I discussed it? Also pretty much this entire video was from his studies, findings and researched which I also looked into 3 years ago when I read the book for the first time
@@NoLimitSquad Just any University in London is Questionable. They did predict several Billion Covid Deaths in the UK, which didn't happen. Good thing you have people we can trust like Paul Wade to back them up.
about the overcoming isometric, can it be done daily?
Yes💪
@@NoLimitSquad nice! I thought it would be too taxing to the body, it’s good that it can be done daily. How many sets/reps you recommend? Ty
Bro how do you lay out ur schedule for your dynamic and isometric exercises. I want to gain strength which is my main goal but it seems like I need to gain some mass too because I’m kinda skinny. Would love your response on this. Thanks
@@pan8319 I'd do a 1x6 for now as a compliment to your weightlifting routine. Check out our video on Bruce Lees Isometric routine to give you an idea. I do this myself and it works great
Hampton sent me.
I am in my early 60s and don’t want to be a decrepit old man I have family and that I want them to see what you can do if you apply yourself
I just talked to Hampton last night and you are in the right place my friend! Were you looking on how to program isos?
@@NoLimitSquad started watching your videos.
As I want to know where to start.
How often and how long to hold the intensity for each exercise.
Going to see if you have a beginner workout.
@@7thplanet121 gotcha. And I actually have 5 beginner workouts. All brilliantly named Beginner Program A B C and D. Lol. There's a fifth one I made myself called the Sweet 16 Routine. Check it out on our exercise programs playlist😁
Frequency for an 80 year old?
1x6 6 days per week to start and see how you feel
Great video but my right ear missed your voice
wasnt working? thats odd
Is it just me that I can hear the voice in the left earphone and the right earphone is music lol
It was an audio issue when I uploaded. I fixed it now for moving forward
Famous indian undefeated wrestler starring in street fighter game .....his one and only isometric exercise was pushing and pulling against the tree for hours...on daily basis....his daily cardio was 6000 bethaks(body squats)....and his name was.......Rustam-e-hind ....gama
6000 bw squats daily??
@@NoLimitSquad yes
There is no "indian undefeated warrior starring in street fighter game"
your all on my left ear dude
really? audio quality came out well on all my devices when I tested it before uploading
weird what do you use for editing?
by the way great work man, you're the shit, this isometric is hella cool, i'm hooked, stay up, energy from belgium!
Why was Bruce Lee so skinny then ?
his weights on the marcy circuit trainer werent that high. also his isometric training was in the strength category doing 1x6 on bob hoffman's isometric program
Bruce Lee did not want to increase muscle mass at all. He was only interested with strength and speed. The isometric exercises he performed were targeted for that. Not mass. He felt any additional mass would slow down his movements. His training schedule for isometrics included 8 exercises, 1 set each, for 6-12 seconds (each). Rest 30-40 secs between exercises.
Nice informative video... But PLEASE learn how to pronounce "subsequent." It's not sub-seek-went, it's sub-sick-went.
😅
Eating a lot has helped me to gain mass and bulk...Eating calorie dense foods will speed up bulking...I had done all types of exercises while on caloric deficit only gound myself getting thinner
All true facts!
Armwrestlers are a good example
Gymnasts too
Yes they sure are!