Love your channel, become one of my favorites, just got My Isochain,, pretty excited! Oh, the Bruce Lee qoute I believe was from a woman who felt Bruces Biceps and said it felt like Warm (or Hot?) Marble.
@@Pedroinorlando so glad you enjoy it Pedro! I have like 5 videos recorded already for the next few weeks too! Just working on editing them😁 Also yes I believe you’re right about that comment with Bruce!
@@NoLimitSquad i wonder what the time under tension was on the eccentric. I bet you if they were making them do 4 to even 5 second eccentrics, the eccentric would have been way closer.
@@NoLimitSquad question regarding the hypertrophy holds, do they have to be 20-40 sec in a row of constant tension or can there be short 2 to 3 second breaks to breathe and re-brace/ gain ideal posture?
I have a gymnastics gym right down the street from me and I see and talk to some of those training there. They don’t lift weights but are jacked beyond belief.
Keep the torch lit Chris. I love this channel! The Shaolin Monks were sickly, skinny vegetarians living in the "little forest" of China surrounded by wild animals and harsh elements. Bodhidharma, a Buddha from India, felt their pain. He loved that they adopted the Indian religion but knew they were unhealthy. He taught them dynamic tension exercises from Yoga.The monks remained religious but became ferocious enough to combat bandits and wild animals and thrived and created many monasteries. We've all seen the the movies but...True Story
There is a 9,100 year old myth of a 9 tailed fox from China. The fox comes into contact with humans by shapeshifting and seducing them while trying to convince them to reach enlightenment through tofu! Personally, I like pull ups but recently I was kicked out of the public park for wearing a mask so now I do kung fu or skate while listening to bzrp #56 on infinite repeat through a UE boom2 as a pendant to a 4 gauge ground cable.
@Sophia Woods nooooo. I used weights to get big. The only way iso can help you get big is by hitting up isometric hypertrophy lifts with 30 to 45sec holds at 65 to 80% of your max
Happy New Year, Chrys! Yes, isometric training can build muscle! In the past I've made some good gains with my Isokinator and Bullworker (Steelbow), by combining holds (of the preset resistance) with movement (of the device). So that is not strictly "isometric", because you still move and change the lenth of the muscle while applying the resistance, but you keep the resistance/the tension on the same level throughout the range of motion for 6-12 reps of 4 seconds each (= Time Under Tension of 24 - 48 seconds), thereby creating an extreme burn in the trained muscles!. This is something that can not be achieved in the same time frame with dumbbells or barbells due to the changing leverages during the rotary movement against gravity, which lead to changes in the muscle tension during a repetition. Insofar, an isometric (static) hold on the Isochain for 20 - 45 seconds should definitely be able to produce good hypertrophy, because your muscles are continuously under tension for that given time, but, be prepared, it will also be a very unpleasant feeling - especially for trainees not used to this style of training - keeping up the tension of the muscles for such a long time (45 second holds can seem like eternity!). Look forward to the burn!! (and the muscle gain!)
Happy New Years Jens!! And totally agree! I also have a bullworker (upcoming video😎) and you’re right, it’s not “true iso”. What you said is 100% the truth down to the letter! But yes 45sec is an absolute BURN!!! Never felt this type of burn before!🤣
I had no weights so I started doing overcoming isometrics 5 months ago with a diy sling, and Ive been increasing the hold time. Im up to one 15min continuous hold fluctuating between 30-80% exertion depending on how the latic acid buildup feels. Definitely got bigger in those 5 months, and I just picked up my first set of barbells. Time to get jacked 😁😁😁
I'm on a cold rainy Saturday, but just felt like training today and came into this video. This is actually great! Thanks for the enthusiastic knowledge too dude, made me make sure to train and adapt, knowing it's going to be a good train. Back day: 8 - 10 sets of 30s isometric pull up with 1min rest
Not gonna lie, I like dynamic movements and have been exercising for 42 years, but man, if I could get the same results or better in both hypertrophy and strength with a 10 minute or so isochain workout, I would jump on that. I have gotten my dynamic workouts down to an intense 20-25 minutes a day, 5 days a week, so time-wise they aren’t terrible or worth giving up to experiment and risk suffering losses, but man oh man, if I could equal or better this with a shorter isochain workout, I’m so there. Thanks for the great content and mulling over material!
The max plank institute studies on isometric contractions and concluded that 6-8 seconds at 6-70 percent strength is sufficient for progress. That is what i do for my neck exercises and it has strengthed my neck tremendously. My chiropractor prescribed neck exercises with a rope and after a few weeks i hooked the rope to a hook in my porch. I pulled against the hook and pulled it out of the two by four to my suprise . Hope this helps. My neck is much better. I only have to go see the chiropractor once every 6-7 months as opposed to every month as before!
I've been rewatching this video and going back over the information on overcoming isometrics and hypertrophy, and it's occurring to me that it can be VERY powerful, and any "limitations" can be quickly and very easily overcome, with extreme benefits. Even though the angular specificity is overblown, doing three angles of each lift (bottom, middle, top) and mimic a full-range strength movement. If isometrics build similar mass to concentric (if only slightly less), BUT can also be recovered from MUCH quicker, doing more isometrics (similar in volume to what one would do with dynamic reps) should make hypertrophy gains skyrocket. It's already more efficient, and capitalizing on that should work. Fat loss can occur with isometrics, but perhaps not as much as dynamic work (due to the Fenn effect). But again, if it's more efficient work than dynamic work, the trainee can do MORE of it, increasing the metabolic cost of the workout with longer holds or more frequent hold, overall increasing the total volume, and thus the metabolic expenditure. I think that may be why, though the research suggests hypertrophy and fat loss are possible, a lot of anecdotes do not report huge size increases or fat loss from isometrics - people just do not do enough of it, even though they can, and reap massive benefits from it.
@@matthewhawke8902 Decent, but limited. The last few years have been very experimental, and looking into different methods more to understand them, and haven't committed to a big enough block of isometric hypertrophy work to measure anything. But I plan to begin that soon. What I HAVE experienced, oddly enough, is getting tons of compliments about my muscularity, after using isometrics in hypertrophy parameters for only 3-5 days. Compliments like "Your shoulders are massive" or "Have you lost weight?", or (my favourite) "You look like a f***ing PITBULL!" So it can definitely work. I've done it enough to notice a change when I stick to it. Now I'm going to see how much I can get. I'm just not a huge tracker of measurements. Do you have any experience with isometric hypertrophy?
@paulbruce5414 good response. I'm incorporating it with the isochain in addition to other modalities, and I think there's something to it. On its own, solo? Not sure.
U know i stumbled on this channel - as i type my 90 yr old pop is in the yard - his guns are big he did iso all his life from pickin tobbacco on his farm to cotton- i used to watch him dead hang on the barn every morning then push against the big oak tree-
How did you stumble on this channel? Was it a random video? Just curious. Also thats whassup. One of my trainers dad actually is the same way. Martial arts. All he did was iso. Not as jacked but shredded. Its the only muscle development technique he used
Great video! I had a neck injury about a month ago that has forced me to take time off heavy lifting and decided to start researching isometrics. I’ve contemplated doing a month of isometric training and staying away from dynamic training while taking my measurements and keeping track the next month. Should be an interesting experiment.
@@vturcsik Very well! Thanks for asking! I was able to measure the amount of force I generated in my isometric exercises and saw the numbers go up quite a bit. I went from doing a mid knee 250 pound Deadlift iso to 320 in about three weeks. Obviously, it doesn’t translate directly to dynamic strength as a whole, but I was able to overcome that injury with no problems and maintain all of my strength and tone.
I was a scrawny 165lbs. Over the course of 2 years with only isometrics (and an obscene Calorie Surplus😂) I got to a fluffy 270lbs and then cut down to 220lbs with some visible abs. My programming was terrible and I just did my training intuitively but I held my contractions as long and intensely as humanly possible. I even widened my jaw and facial bones by specifically training my biting strength like old strong men used to do. I look and feel like a completely different person. My hand and foot speed went through the roof as a Boxer and so did my mental and physical endurance.
Eccentric exercise focuses on movements, or phases of a movement, that lengthen the muscles. Some examples of eccentric exercise include lowering into a squat or lowering into a press-up. In contrast, when a person pushes out of a squat or press-up, this shortens the muscles. Isometric exercises are tightening (contractions) of a specific muscle or group of muscles. During isometric exercises, the muscle doesn't noticeably change length. The affected joint also doesn't move. Isometric exercises help maintain strength
Bro, that thing is so truth, I tried to get info on youtube and pretty much nobody knows what isometric does. They just say, yeah it can build muscle, but not that much as eccentric and concentric and good for joints etc... but nothing much you know. For me, I've tried isometric training or very slow rep (like 1 rep for 1min time under tension) with 60-80% of my PR and I've done that for 1h, like 3 sets of like 7 exercise with like 3 reps total I don't know I don't remember, but anyway, the thing is, after that session, I felt so exhausted man, my nervous system was fatigue like crazy. I needed like 1 week recovery to just be at a ''normal'' state, because man I was so fatigue that I felt it like my back of my head like a pump there. Anyway, I did that like 3 times just to experience it and resulting in the same result. But NOW, what I'm doing instead is holding with a confortable lighter weight for 1min or 2 (depends on which exercise I'm on) and other exercises just with my bodyweight, but I try not to push too hard, I just have to hold a medium resistance for a longer time and that's fine with me and with that I will adjust myself to put more resistance by the time goes, but just like you I think the isometric is the key to build strength. It's just a matter how to adapt to it and go on with this approach. By the way, thanks for the video, very informative 😁.
I found your channel after watching Joe Rogan and Pavel Tsatsouline when they mentioned isometrics. Tsatsouline said the sweet spot for isometric holds was 30 seconds with a 5 minute rest for three sets. Downside is all the downtime, but you can get around that by doing more than one exercise.
Great to have you on the Squad! (Also crazy our channel came up as suggested after a Joe Rogan vid😮) So it depends. 5 minutes is just entirely too long. Even for our isometric hypertrophy it should be at most 2 minutes. Reasoning is because of how these isometric workouts affect the body. It’s just not brutal wear and tear like dynamic so the body recovers incredibly fast using isometrics. Have you checked out”The Isometric Manual” by Paul Wade? It’s an amazing book on not only the Isochain but ISOs in general. You’d love it!
Helps me feel stronger and without feeling beat up the next day. It's odd, but i seem to feel better and my joints just by holding the weights or the position
I have been doing the 3 Days On routine recently to work up on building more muscle Which I was doing this; 3DO Day 1 Tues & Fri Shoulder Press 3 sets of 30-45 Secs Front Raises 3 sets of 30-45 Secs Bicep Curls 3 sets of 30-45 Secs 3DO Day 2 Wed & Sat Front Squats 3 sets of 30-45 Secs Calf Raises 3 sets of 30-45 Secs Deadlift 3 sets of 30-45 Secs 3DO Day 3 Thurs & Sun Bent Over Row 3 sets of 30-45 Secs Shrug 3 sets of 30-45 Secs Tricep Press or Chest Press 3 sets of 30-45 Secs Was doing the tricep press, hurt whilst doing them no matter the position. So I changed it for the Triceps Kick Back as it working both back & triceps & felt it was a good fit for the back focused part of the routine. Do you think that's a good trade of or should I have done the Chest Press? I have done Isometrics for a while, but I didnt do a full body building routine. But I am now & will see what I can get out of the 3 Days On routine.
Yeah i think tricep kickback is a good alternative! How've you been liking that one? Also yes, tricep kickback over chest press bc you still want to focus on singling out the tris
@@NoLimitSquad It really is a good alternative. I really like it. Have been doing it for nearly a month and it is a lot better on my elbows and it has the added benefits of working my back as well as my triceps, Yeah was debating with the chest, but felt triceps kickbacks where a better fit for day 3 as being focused on the back muscles.
This was a very informative video. I never really looked into isometric training seriously before even though I am interested in a lot of "Old School" methods. I am definitely going to start implementing it into my workouts. It seems like isometric exercises are a great way to bust through training plateaus that are holding you back from reaching your full potential. The isometric hold time for hypertrophy is extremely helpful information. I just subscribed to your channel.👍👍
@@NoLimitSquad Did this method for chest yesterday and back today using chest expanders (I've got a nice set up with a selection of a dozen expanders from the 50's to the 90's) and the pump was unreal for both body parts. Can't wait to see the results after 2 to 3 months. Thanks!
Isometric compliments dynamic and vice versa. Isometric without question builds tremendous strength. I have been using isometric holds for 30 years, it is ideal to address sticking points in big lifts like Deadlift, Squat, OHP, Bench. Do both
Used to do full body isometrics when i was younger, think ill start doing that again after my lifting days. Time to get jacked again. Shit DOES HELP. If anything it makes your muscles dense as fuck. I think if you have a bunch of muscle already, it will be enhanced to a great degree when u add iso's.
Bro, I’m hyyype to get started on my hypertrophy journey next month. My plan is to finish 4 weeks (I’ve done 2) on Promethean to get my nervous system straight on the chain then I’m gonna hit it hard with the hypertrophy for 13 weeks for my transformation challenge. I plan on three cycles of 3 week cut with 1 week break at maintenance. We’ll see where my energy levels are. I have very specific goals for fat loss and lean mass gain...I’ll give it all I got.
That’s a good idea for prepping for hypertrophy! I’ll have a video up on my 3rd program (it’s the first one that has a hypertrophy lift in it) it is BRUTAL!! Felt like such a noob🤣 You’ll love it though. Average mode shines real nice with this new program. Your energy levels coming off Promethean should be perfect for it!
Great video 💪 first video I've watched from your channel. Totally agree that isometrics can build good muscle size. I've used them for arm wrestling training for years, devon larratt has an interesting static hold video you might like. All the best 💪.
Thank you Chris! A good friend of mine is actually a competitive arm wrestler and is using the Isochain for his meet next month. I’ll have to fill you in! Also thanks for the suggestion for Devon💪
@@NoLimitSquad cool that's interesting, let me know how he gets on. Yeah the Devon video is pretty good, it tough finding info on static holds for mass so good to see more content from yourself and him 💪
I love your passion for information. I’m trying to do a isometrics only style training to try to dunk for the first time! I can’t hang on the rim yet and I’m 5’10 190. I’m stuck on whether I should build a base strength with 10 weeks of extreme iso lunges or start with a more strength based hold ( 6-10 seconds)...
Doing iso training for dunking isn't a thing. That'll be the first phase of a program where you build a phase of tendon strength and mobility. Past that the concentric portion and rate of force will be the determining factor to get you to dunk.
I could be wrong, but 6 to10 seconds, is not a strength-focused building routine. With OI very brief (1-2 or maybe 3 secs) holds at 100% MVC, 8-10 reps with adequate rest between reps might be better. Explanation…Max strength comes from max tension (as close to 100% as possible). Very few if anyone can hold 100% tension for more than a few seconds, let alone 6-10. And then at least 2 more reps of this….kinda hard! I know Bruce Lee did one rep of 6 to 10 seconds. But I would think he’s more of an exception!!
So what if we applied isometrics to the neck? Perhaps some of our muscles were not meant to be hypertrophied by concentrics. For example, Neck curls as an exercise are impractical. When you see men with thick necks… we do not think neck curls - no rather we think wrestlers , boxers , and footballers. Why? What do they have in common? Well, they HOLD the neck isometrically against a resistance (Grapple holds, punches , tackles, etc). Therefore , I believe isometrics based on this observation alone can not only produce hypertrophy but might be the most optimal way for specific muscles to develop size.
Makes sense to me. In that case, the time under tension was checked off and the amount of tension is checked off as well! Growth should occur given the frequency in those examples
Hi Chris. Great channel and information. Question for you. I have been doing isometrics and weightlifting with pretty good results but lately my body is feeling the aches and pains from the weights. Do you think I can continue to build size just doing my isometrics and not the weights. The years of weights have finally caught up and the pain is rough. I don’t feel pain from the isometrics.
Great question Rob! The suffering from mechanical abrasion as a result of years of weightlifting can take its toll. Luckily with the Isochain, not only can we reverse that damage, but also gain strength. And with the 20-45 second contractions via TuT principles, yes! We can certainly continue to build size with isometrics. I will say thought that Loadless Isometrics (ISOs without a digital readout) are difficult to gain size with as we don’t know how much force we are exerting. I will have a video on this in detail soon about Progressive Overload and Hypertrophy!
Damn good video. 7:38 - This reminds me of my ex. My muscles are pretty squishy, but her muscles are like a rock. You can actually knock on her muscles (as far as the hardness goes, it's not audible lol). Her biceps and triceps and shoulders are stiff, her forearm flexors and extensors and radiobrachialis are like steel. It's wild. She doesn't do any physical activity at all, BUT! she has extreme general anxiety and mentally suffers a lot, so she's often tensed up, and that is essentially a never-ending isometric. Also isometrics build tendons and ligaments. I'd do isometrics on the last day to have more of a rest period before working out again, since tendons take longer to recover. You were saying in that graph that concentric did better than eccentric for muscle size, and that didn't mesh with my understanding at all, and the graph says eccentric did better than concentric. Some kind of mix-up going on there. As far as muscle goes, I wonder if there were like noobie gains to some degree as far as it being a sort of new stimulus to the participants. Either way, it's clearly working.
I strained my left Achilles in March, then my gastrocnemius shortened in the weeks following through disuse. Trying to lengthen the muscle through weighted eccentric heel drops is not going so well. I’m gonna give weighted isometric calf holds a try next time I’m at the gym
Hey Chris, quick question. When doing those 20-45 second holds, how much tension are you using? I know the book states to use 60%-80% of perceived maximum effort, I was just wondering if you had any anecdotal evidence from your own experience. Thanks!
Hey John! So I’m using about 80% which usually ends up falling down into the 60% range bc of muscle fatigue. Solid results from it! Burns like hell though 😂 Also I’ve tried doing it at 100% out of curiosity and it’s a bad idea as there’s barely any gas in the tank to last the rest of the hold😅
Hey Chris. Thanks for the video. Do you have a guide for the 10-minute isometric workout? Is it 3 sets of 20-45 seconds on different days for the different muscle groups? E.g. shoulders 3 sets x 20-45 secs for front delts, middle delts, then rear delts = c. 10 mins? Thanks.
Love your channel. I am 64 and just getting started in fitness training. I know...I know..., but better late than never. I 2020 covid put me in the hospital for 3 months and I was in a coma for 2 months of that. So my body has taken a beating. I am starting basic isometric exercises. Do you have any suggestions what else I could be doing?? Thanks
Great videos. Stevie recommended you and definitely worth the time. Quick question. Could you workout 2 a day with the isochain? For example. Quick size workout on wake up before work. 20 to 45 seconds hold. For 3 reps with 10 to 15 seconds rest. Bicep, triceps, back legs. Then say 12 to 14 hours later another workout. 3 to 5 times a week. Or maybe a modified strength workout of 6 second hold for 3 reps? Thoughts?
Welcome to The Squad Eddie!😎 Yes I’m super grateful for Stevies shoutout on his Isochain Review video! For your question, you most certainly can do that! For both examples you listed. The size workout before work and the modified strength workout 3x6 afterwards. They are spaced so far apart that they won’t “run into each other” if that makes sense. Also if you decide to do that, I’d love to know your results. We all love case studies on this channel so the more that happen and that we can see, the better!
Good vid...i do isometric holds for strength for up to 15 seconds at max force pull or push.The 15 seconds helps me to make sure that I am truly getting that 6-8 seconds of ballistic action in there.Every other week I switch up to hypertrophy using longer holds at a little less force - as u said here,but I have an advantage.2 bars and a chain,plus resistance bands all the way up to 400 lbs.Add those bands in there and see how it changes your results.Simply pressing against a wall will never be the same...I also do at least 4-6 sets w each exercise,working in 3 different positions.Going back 2 a Bronze era program i heard about,i'll be doing this for 7 weeks and then switching back to eccentric/concentric for 4 weeks and back again,etc... I have abs,chest,and arms at age 44,so no complaints here.I still think isometrics needs to be mixed in with other workout types,as I mentioned above,but isometrics can still be one's base workout - or the workout one spends the most amout of time (weeks) doing....Isometrics also allows for more of a full body workout.If done correctly,one can do squats and biceps or shoulders at the same;u just have to get creative.I have a trick where i can do nordic curl (leg) and chest isos at the same time,and that sh*t is a beast.Plus,in iso movements,one needs to learn to flex every muscle in the body regardless of which muscle group is being worked.
theres a chinese kug fu master that stretches an hour a day people dont want to put the time in but they can watch netflix for hours a day and eat skittles.....but my question to you ....brother lightfoot is where do you get 400 pds resistance bands?
@@k-tkoog2100 Clench Fitness.Now 400 lbs doesn't mean one is always pushing or pulling the band to 400 lbs,at least not until fully and properly stretched - like your Kung Fu Master friend... :)
It went pretty well! I used to have debilitating pains in my left knee in particular. My strength in my legs are fantastic now! Not world breaking or anything but compared to 2019? Lets just say im very grateful lol
@@NoLimitSquad I'm 31 now. I learned about that when I was like 19. Around that time though I stopped bodybuilding and strength training so it slipped my mind, even though I've started again.
@@muhammedalikucukavci575 not in 1 year. Likely, like with any training method, it will take multiple years of consistent training for that type of effect to occur
Dynamic is suggested because it's mainstream money making But Isometrics builds just as much muscle in a healthier and safer way. I hear people make the argument that 'we are supposed to be moving around' but take a look at what you do in life whenever you pick something up, the challenge is in holding it and moving it, not picking it up and down...
Some folks try to keep trying to prove that isometrics can be a complete method....and it just can't be! It's a supplement to other methods of training.
With progressive overload and the Isochain it can be. It builds just as much muscle, strength, speed, flexibility. There is no scientific reason why it can not be a complete method at all. Only preference.
What about super slow reps (like 30 to 120 sec. rep)? When we think about it it's like a serie of short yielding isometric at every angle of the ROM, or seen another way, a dynamic/isometric rep ?!?
@@NoLimitSquad Espero que el traductor haga bien su trabajo, estaba por meses buscando una respuesta para saber si entrenar los isométricos antes ó después de mi rutina de pesas, y la información la vine encontrando en un canal deidcado a la isometría, muchas gracias por el aporte saludos desde México
I'm actually writing a blog on that. It'll be done very soon. Check out nolimitfitnesspt.com. when a new blog comes out, that's where you'll see it😁 in the next week or two
@UCim_5dAA0e0mKnEx91EAw1g this is really interesting and thank you. I've been doing long static contractions and I agree 3 sets of such is brutal! Two questions - 1) are you doing your routines FullBody or Split? And what's your advice on frequency v. recovery?
Great questions! 1. I’m doing my routines full body. Surprisingly it works very well. 2. Frequency for me is daily. At worst, 5x/week. Recovery is almost immediate bc of the “Fenn Effect”. I have a video on this phenomenon as well Hopefully that answered your questions😁
@@NoLimitSquad a very clear answer to my question, thank you. I personally think I need longer recovery time despite the Fenn Effect due to what I would call the nearly 50 effect.... ;-D
Not sure if you want to answer this on the public domain, but can I ask where you're located? I saw your group training video and was interested in a session, if available?
Mike Conley remember and breath Mike - when your not doing isometrics practice your breathing until you can reach 1 min inhalation and 1 min exhalation ,it’s bloody hard work and takes a long time to build up to that . Try 15 seconds inhalation then 15 exhalation to start - work up to 20,30,40 and so on .your isometric workout will vastly improve .
Yes it would negatively affect it because with endurance holds, the load is 20 to 30 percent. Not high enough to simulate a hypertrophic response. It'd be like lifting 10lb dumbells for 3 sets of 20 reps and expecting it to give you the same effect as 3 sets of 10 @ 65lbs. Hope this makes sense 😁
@@NoLimitSquad thank you for the reply. No it makes sense, now I just need make the dumbbell heavier in this analogy but for isometrics. I guess you can start doing single hand holds and finding positions with more load. I hope there is an encyclopedia or like a list of these around somewhere. I already do horse stances and planks but im looking for more.
Look at the gymnast . They practice bodyweight isometrics. Mike mentzer talked about the 3 different types of strength. Static holds were one of his techniques. Bruce Lee practice isometrics to build the explosive kicks an one inch punch .
I've no doubt that isometric exercises work in all these directions(hypertrophy, strength and density)! But I can't find the same study from UCL in Internet, can you give a link to IT?
5:47 What you say doesn't match what the chart shows. The chart shows the gains in size in isometrics being the greatest. But you say 'the highest muscle gain came from concentric trainig [...] ' I don't understand. Could you explain it to me?
Hell yeah dude I’d love to! I was a bit confused at first too. Ok. So in the study mentioned in the video at the University College of London, they performed a thigh hypertrophy 12 week study and they chose the Leg Extension machine for the study. The sample population was split in two. One group used dynamic exercise performing a concentric phase lift to the top position and then they try to resist an *even heavier* load on the way back down! The other group used yielding isometric exercise (holding the leg extension at the top position) with one leg. (The unworked leg of the isometric group served as the control group) Measurements were taken with electromyographs, anthropometers, and computerized topography. So after the study (this is wild af bro), the strength of the isometric trained quads skyrocketed! More than *doubling* the eccentric strength increase and *tripling* the concentric gain. No surprise as the Isochain and just ISOs in general are REAALLLY good at developing strength. Like, the best. Ok now for the fun part! The highest muscle gain came from the concentric phase (the initial push/pull) where the muscle increased averaged 3.8cm. Isometric was right there though at 3.7cm! And Eccentric came in last at 2.4cm. Also the isometric muscles gained more density and tone than the other two. The results were that isometric training caused *more* muscle gain than training with weights we can lift up repetitively. Hope that makes sense! It’s straight from Paul Wades Isometric Manual that’s in my description box.
@@gorilaogorila835 ohhh! Ok now I see the issue. The chart at that time stamp shows gains in strength *AND* size, not just size! That’s why Iso is higher in that second bar graph in the middle. If it were just size, it would’ve been concentric like I mentioned. I’m sorry! I should’ve started with that!🤦♂️
Well for my at the moment, I have done over 2 months of a muscle building isometrics & outside from chest and shoulders, my results don't seem great. A 0.1 to 0.3 cm in muscle gain. & I am wondering if I'm doing something wrong? Because I feel my muscles most times. I'm just wondering what I'm not doing right to get results?
Tbh, I'd need to see changes in weight and bodyfat percentage to accurately gage the cm increase. Also I don't think you're doing it wrong. It takes alot to grow the muscle even half an inch
@@NoLimitSquad To be fair, I’ve started it this year, but didn’t started to measure myself till the end of January and 2 months after that. Yeah now thinking about it, I feel I should keep with it to work more on my Mind to Muscle connection with the Isometrics routine. Though I am only doing the isometrics routine as of time confidence. Feel I need to get back to doing more then just isometrics. I also have been eating more junk food than I should be, so I need to work on eating more clean.
@@mreverybody1150 chicken, rice, mixed veggies, potatoes. I've been eating the same boring crap for years 😂 Protein usually ended up meeting daily protein requimrents for muscle growth
@@NoLimitSquad I started to drink ultra fine oats mixed with all kinds of boring stuff after each meal for gainz. My Isochain was shipped in less than 24 hours after I made the order. I will definitely be making gainz, but am just as interested in functional strength. I won't be using anything else major to train with. I like to keep things simple.
For links to Bruce Lee’s Art of Expressing the Human Body and Paul Wade’s Isometric Manual, I put them in the description box💪
Love your channel, become one of my favorites, just got My Isochain,, pretty excited! Oh, the Bruce Lee qoute I believe was from a woman who felt Bruces Biceps and said it felt like Warm (or Hot?) Marble.
@@Pedroinorlando so glad you enjoy it Pedro! I have like 5 videos recorded already for the next few weeks too! Just working on editing them😁
Also yes I believe you’re right about that comment with Bruce!
@@NoLimitSquad i wonder what the time under tension was on the eccentric. I bet you if they were making them do 4 to even 5 second eccentrics, the eccentric would have been way closer.
@@NoLimitSquad question regarding the hypertrophy holds, do they have to be 20-40 sec in a row of constant tension or can there be short 2 to 3 second breaks to breathe and re-brace/ gain ideal posture?
@@matthewhawke8902 20 to 45 seconds of continuous effort. No 2 to 3 sec break in between the set
I have a gymnastics gym right down the street from me and I see and talk to some of those training there. They don’t lift weights but are jacked beyond belief.
Keep the torch lit Chris. I love this channel! The Shaolin Monks were sickly, skinny vegetarians living in the "little forest" of China surrounded by wild animals and harsh elements. Bodhidharma, a Buddha from India, felt their pain. He loved that they adopted the Indian religion but knew they were unhealthy. He taught them dynamic tension exercises from Yoga.The monks remained religious but became ferocious enough to combat bandits and wild animals and thrived and created many monasteries. We've all seen the the movies but...True Story
Dude thats freaking badass!
@NoLimitSquad
Full on dude! Keep rockin it!
There is a 9,100 year old myth of a 9 tailed fox from China. The fox comes into contact with humans by shapeshifting and seducing them while trying to convince them to reach enlightenment through tofu!
Personally, I like pull ups but recently I was kicked out of the public park for wearing a mask so now I do kung fu or skate while listening to bzrp #56 on infinite repeat through a UE boom2 as a pendant to a 4 gauge ground cable.
If you feel my upper arm it's solid, because it's just bone no muscle. I'm real skinny.
That was me about 12 years ago!
@@NoLimitSquad did you get big doing weights? I can’t see how iso can help you get big
@Sophia Woods nooooo. I used weights to get big. The only way iso can help you get big is by hitting up isometric hypertrophy lifts with 30 to 45sec holds at 65 to 80% of your max
@Gabriel 30 to 45 sec at about 65 to 80 percent of your max.
Happy New Year, Chrys! Yes, isometric training can build muscle! In the past I've made some good gains with my Isokinator and Bullworker (Steelbow), by combining holds (of the preset resistance) with movement (of the device). So that is not strictly "isometric", because you still move and change the lenth of the muscle while applying the resistance, but you keep the resistance/the tension on the same level throughout the range of motion for 6-12 reps of 4 seconds each (= Time Under Tension of 24 - 48 seconds), thereby creating an extreme burn in the trained muscles!. This is something that can not be achieved in the same time frame with dumbbells or barbells due to the changing leverages during the rotary movement against gravity, which lead to changes in the muscle tension during a repetition. Insofar, an isometric (static) hold on the Isochain for 20 - 45 seconds should definitely be able to produce good hypertrophy, because your muscles are continuously under tension for that given time, but, be prepared, it will also be a very unpleasant feeling - especially for trainees not used to this style of training - keeping up the tension of the muscles for such a long time (45 second holds can seem like eternity!). Look forward to the burn!! (and the muscle gain!)
Happy New Years Jens!! And totally agree! I also have a bullworker (upcoming video😎) and you’re right, it’s not “true iso”. What you said is 100% the truth down to the letter! But yes 45sec is an absolute BURN!!! Never felt this type of burn before!🤣
I had no weights so I started doing overcoming isometrics 5 months ago with a diy sling, and Ive been increasing the hold time. Im up to one 15min continuous hold fluctuating between 30-80% exertion depending on how the latic acid buildup feels. Definitely got bigger in those 5 months, and I just picked up my first set of barbells. Time to get jacked 😁😁😁
I'm on a cold rainy Saturday, but just felt like training today and came into this video.
This is actually great!
Thanks for the enthusiastic knowledge too dude, made me make sure to train and adapt, knowing it's going to be a good train.
Back day:
8 - 10 sets of 30s isometric pull up with 1min rest
Not gonna lie, I like dynamic movements and have been exercising for 42 years, but man, if I could get the same results or better in both hypertrophy and strength with a 10 minute or so isochain workout, I would jump on that.
I have gotten my dynamic workouts down to an intense 20-25 minutes a day, 5 days a week, so time-wise they aren’t terrible or worth giving up to experiment and risk suffering losses, but man oh man, if I could equal or better this with a shorter isochain workout, I’m so there.
Thanks for the great content and mulling over material!
Of course! I just like that we have access to another legitimate way to body sculpt! Why work harder when we can work smarter right?😎
The max plank institute studies on isometric contractions and concluded that 6-8 seconds at 6-70 percent strength is sufficient for progress. That is what i do for my neck exercises and it has strengthed my neck tremendously. My chiropractor prescribed neck exercises with a rope and after a few weeks i hooked the rope to a hook in my porch. I pulled against the hook and pulled it out of the two by four to my suprise . Hope this helps. My neck is much better. I only have to go see the chiropractor once every 6-7 months as opposed to every month as before!
Yesss! So sick to hear this🔥
Best video by far about this topic. I was very confused about this. Not any more. Thanks for uploading.
I've been rewatching this video and going back over the information on overcoming isometrics and hypertrophy, and it's occurring to me that it can be VERY powerful, and any "limitations" can be quickly and very easily overcome, with extreme benefits.
Even though the angular specificity is overblown, doing three angles of each lift (bottom, middle, top) and mimic a full-range strength movement.
If isometrics build similar mass to concentric (if only slightly less), BUT can also be recovered from MUCH quicker, doing more isometrics (similar in volume to what one would do with dynamic reps) should make hypertrophy gains skyrocket. It's already more efficient, and capitalizing on that should work.
Fat loss can occur with isometrics, but perhaps not as much as dynamic work (due to the Fenn effect). But again, if it's more efficient work than dynamic work, the trainee can do MORE of it, increasing the metabolic cost of the workout with longer holds or more frequent hold, overall increasing the total volume, and thus the metabolic expenditure.
I think that may be why, though the research suggests hypertrophy and fat loss are possible, a lot of anecdotes do not report huge size increases or fat loss from isometrics - people just do not do enough of it, even though they can, and reap massive benefits from it.
What's your personal experience with isometric hypertrophy?
@@matthewhawke8902 Decent, but limited. The last few years have been very experimental, and looking into different methods more to understand them, and haven't committed to a big enough block of isometric hypertrophy work to measure anything. But I plan to begin that soon.
What I HAVE experienced, oddly enough, is getting tons of compliments about my muscularity, after using isometrics in hypertrophy parameters for only 3-5 days. Compliments like "Your shoulders are massive" or "Have you lost weight?", or (my favourite) "You look like a f***ing PITBULL!" So it can definitely work. I've done it enough to notice a change when I stick to it. Now I'm going to see how much I can get. I'm just not a huge tracker of measurements.
Do you have any experience with isometric hypertrophy?
@paulbruce5414 good response. I'm incorporating it with the isochain in addition to other modalities, and I think there's something to it. On its own, solo? Not sure.
what was your iso routine when people complemented you and whats was your diet like ? Are you PED free ?@@PaulWBruce
U know i stumbled on this channel - as i type my 90 yr old pop is in the yard - his guns are big he did iso all his life from pickin tobbacco on his farm to cotton- i used to watch him dead hang on the barn every morning then push against the big oak tree-
How did you stumble on this channel? Was it a random video? Just curious. Also thats whassup. One of my trainers dad actually is the same way. Martial arts. All he did was iso. Not as jacked but shredded. Its the only muscle development technique he used
Great video! I had a neck injury about a month ago that has forced me to take time off heavy lifting and decided to start researching isometrics. I’ve contemplated doing a month of isometric training and staying away from dynamic training while taking my measurements and keeping track the next month. Should be an interesting experiment.
@@vturcsik Very well! Thanks for asking! I was able to measure the amount of force I generated in my isometric exercises and saw the numbers go up quite a bit. I went from doing a mid knee 250 pound Deadlift iso to 320 in about three weeks. Obviously, it doesn’t translate directly to dynamic strength as a whole, but I was able to overcome that injury with no problems and maintain all of my strength and tone.
I tried splinting one of my legs for a couple of weeks like you said, and now I can only walk in circles!!! WTF, man?!?
🤣🤣
I was a scrawny 165lbs. Over the course of 2 years with only isometrics (and an obscene Calorie Surplus😂) I got to a fluffy 270lbs and then cut down to 220lbs with some visible abs. My programming was terrible and I just did my training intuitively but I held my contractions as long and intensely as humanly possible. I even widened my jaw and facial bones by specifically training my biting strength like old strong men used to do. I look and feel like a completely different person. My hand and foot speed went through the roof as a Boxer and so did my mental and physical endurance.
That's awesome man! You should make a yt short with some progress photos and videos!
@@NoLimitSquad You're right, I'll have to do that!
Did you notice a lot of strength from your isometric training
Eccentric exercise focuses on movements, or phases of a movement, that lengthen the muscles. Some examples of eccentric exercise include lowering into a squat or lowering into a press-up. In contrast, when a person pushes out of a squat or press-up, this shortens the muscles.
Isometric exercises are tightening (contractions) of a specific muscle or group of muscles. During isometric exercises, the muscle doesn't noticeably change length. The affected joint also doesn't move. Isometric exercises help maintain strength
Bro, that thing is so truth, I tried to get info on youtube and pretty much nobody knows what isometric does. They just say, yeah it can build muscle, but not that much as eccentric and concentric and good for joints etc... but nothing much you know.
For me, I've tried isometric training or very slow rep (like 1 rep for 1min time under tension) with 60-80% of my PR and I've done that for 1h, like 3 sets of like 7 exercise with like 3 reps total I don't know I don't remember, but anyway, the thing is, after that session, I felt so exhausted man, my nervous system was fatigue like crazy. I needed like 1 week recovery to just be at a ''normal'' state, because man I was so fatigue that I felt it like my back of my head like a pump there.
Anyway, I did that like 3 times just to experience it and resulting in the same result. But NOW, what I'm doing instead is holding with a confortable lighter weight for 1min or 2 (depends on which exercise I'm on) and other exercises just with my bodyweight, but I try not to push too hard, I just have to hold a medium resistance for a longer time and that's fine with me and with that I will adjust myself to put more resistance by the time goes, but just like you I think the isometric is the key to build strength. It's just a matter how to adapt to it and go on with this approach.
By the way, thanks for the video, very informative 😁.
I found your channel after watching Joe Rogan and Pavel Tsatsouline when they mentioned isometrics. Tsatsouline said the sweet spot for isometric holds was 30 seconds with a 5 minute rest for three sets. Downside is all the downtime, but you can get around that by doing more than one exercise.
Great to have you on the Squad! (Also crazy our channel came up as suggested after a Joe Rogan vid😮)
So it depends. 5 minutes is just entirely too long. Even for our isometric hypertrophy it should be at most 2 minutes. Reasoning is because of how these isometric workouts affect the body. It’s just not brutal wear and tear like dynamic so the body recovers incredibly fast using isometrics.
Have you checked out”The Isometric Manual” by Paul Wade? It’s an amazing book on not only the Isochain but ISOs in general. You’d love it!
And Pavel has the body of a Vegan marathon runner....
@@BrandonLynch-lj8kx Sure, but if you're going to put in the effort, why not have both?
For muscle size, isometric was first followed by eccentric!
did I say it incorrectly in the video? I may have
@@NoLimitSquadyes you mistake in the vidéo 😉
Helps me feel stronger and without feeling beat up the next day. It's odd, but i seem to feel better and my joints just by holding the weights or the position
I have been doing the 3 Days On routine recently to work up on building more muscle
Which I was doing this;
3DO Day 1 Tues & Fri
Shoulder Press
3 sets of 30-45 Secs
Front Raises
3 sets of 30-45 Secs
Bicep Curls
3 sets of 30-45 Secs
3DO Day 2 Wed & Sat
Front Squats
3 sets of 30-45 Secs
Calf Raises
3 sets of 30-45 Secs
Deadlift
3 sets of 30-45 Secs
3DO Day 3 Thurs & Sun
Bent Over Row
3 sets of 30-45 Secs
Shrug
3 sets of 30-45 Secs
Tricep Press or Chest Press
3 sets of 30-45 Secs
Was doing the tricep press, hurt whilst doing them no matter the position. So I changed it for the Triceps Kick Back as it working both back & triceps & felt it was a good fit for the back focused part of the routine. Do you think that's a good trade of or should I have done the Chest Press?
I have done Isometrics for a while, but I didnt do a full body building routine. But I am now & will see what I can get out of the 3 Days On routine.
Yeah i think tricep kickback is a good alternative! How've you been liking that one? Also yes, tricep kickback over chest press bc you still want to focus on singling out the tris
@@NoLimitSquad It really is a good alternative. I really like it. Have been doing it for nearly a month and it is a lot better on my elbows and it has the added benefits of working my back as well as my triceps, Yeah was debating with the chest, but felt triceps kickbacks where a better fit for day 3 as being focused on the back muscles.
This was a very informative video. I never really looked into isometric training seriously before even though I am interested in a lot of "Old School" methods. I am definitely going to start implementing it into my workouts. It seems like isometric exercises are a great way to bust through training plateaus that are holding you back from reaching your full potential. The isometric hold time for hypertrophy is extremely helpful information. I just subscribed to your channel.👍👍
I still find this method pretty interesting. Always burns like hell that's for sure 🤣 Glad to have you on the Squad!
@@NoLimitSquad Did this method for chest yesterday and back today using chest expanders (I've got a nice set up with a selection of a dozen expanders from the 50's to the 90's) and the pump was unreal for both body parts. Can't wait to see the results after 2 to 3 months. Thanks!
Do you know why the isometric training isn’t pushed? It would put all the gyms out of business.🤣
Honestly that in combo with “it doesn’t look cool”😎
Isometric compliments dynamic and vice versa. Isometric without question builds tremendous strength. I have been using isometric holds for 30 years, it is ideal to address sticking points in big lifts like Deadlift, Squat, OHP, Bench. Do both
Did you notice a lot of strength gains due to using them
Great video. Thank you. Please keep it up.
Thank you! I just redid this video with some better editing and posted about 15 min ago! More to come!
Used to do full body isometrics when i was younger, think ill start doing that again after my lifting days. Time to get jacked again. Shit DOES HELP. If anything it makes your muscles dense as fuck. I think if you have a bunch of muscle already, it will be enhanced to a great degree when u add iso's.
Absolutely true!
Great channel Sir 👍
Have watched quite a few now enjoying the content. Thinking about getting an isochain shipped to UK for myself.
Thanks David! Glad you’re buoying the content! More to come!😁 Let me know if you do decide to get it!
Great video, many thanks. I was not aware of the study you quote, but this is great stuff.
Bro, I’m hyyype to get started on my hypertrophy journey next month. My plan is to finish 4 weeks (I’ve done 2) on Promethean to get my nervous system straight on the chain then I’m gonna hit it hard with the hypertrophy for 13 weeks for my transformation challenge. I plan on three cycles of 3 week cut with 1 week break at maintenance. We’ll see where my energy levels are. I have very specific goals for fat loss and lean mass gain...I’ll give it all I got.
That’s a good idea for prepping for hypertrophy! I’ll have a video up on my 3rd program (it’s the first one that has a hypertrophy lift in it) it is BRUTAL!! Felt like such a noob🤣 You’ll love it though. Average mode shines real nice with this new program.
Your energy levels coming off Promethean should be perfect for it!
@@NoLimitSquad I’ll check it out.
Great video 💪 first video I've watched from your channel. Totally agree that isometrics can build good muscle size. I've used them for arm wrestling training for years, devon larratt has an interesting static hold video you might like. All the best 💪.
Thank you Chris! A good friend of mine is actually a competitive arm wrestler and is using the Isochain for his meet next month. I’ll have to fill you in! Also thanks for the suggestion for Devon💪
@@NoLimitSquad cool that's interesting, let me know how he gets on. Yeah the Devon video is pretty good, it tough finding info on static holds for mass so good to see more content from yourself and him 💪
I love your passion for information. I’m trying to do a isometrics only style training to try to dunk for the first time! I can’t hang on the rim yet and I’m 5’10 190. I’m stuck on whether I should build a base strength with 10 weeks of extreme iso lunges or start with a more strength based hold ( 6-10 seconds)...
6-10 seconds would be best! Squats, single leg lunges and calf raises on the Isochain will skyrocket your dunks! Lmk how this progression goes!
Any update?
Interested to see your results because I want to incorporate isometrics as well
Doing iso training for dunking isn't a thing. That'll be the first phase of a program where you build a phase of tendon strength and mobility. Past that the concentric portion and rate of force will be the determining factor to get you to dunk.
I could be wrong, but 6 to10 seconds, is not a strength-focused building routine. With OI very brief (1-2 or maybe 3 secs) holds at 100% MVC, 8-10 reps with adequate rest between reps might be better.
Explanation…Max strength comes from max tension (as close to 100% as possible). Very few if anyone can hold 100% tension for more than a few seconds, let alone 6-10. And then at least 2 more reps of this….kinda hard!
I know Bruce Lee did one rep of 6 to 10 seconds. But I would think he’s more of an exception!!
Nicely explained, thanks.
Glad it was helpful!
Great video and very informative, thankyou! 👍
Thanks Richard! Glad you enjoyed our content!😁
Great presentation…!
Thank you!
Please add more nerdy information. Thanks for the video.
So what if we applied isometrics to the neck? Perhaps some of our muscles were not meant to be hypertrophied by concentrics. For example, Neck curls as an exercise are impractical. When you see men with thick necks… we do not think neck curls - no rather we think wrestlers , boxers , and footballers. Why? What do they have in common? Well, they HOLD the neck isometrically against a resistance (Grapple holds, punches , tackles, etc). Therefore , I believe isometrics based on this observation alone can not only produce hypertrophy but might be the most optimal way for specific muscles to develop size.
Makes sense to me. In that case, the time under tension was checked off and the amount of tension is checked off as well! Growth should occur given the frequency in those examples
super interesting, thanks for sharing.
Hi Chris. Great channel and information. Question for you. I have been doing isometrics and weightlifting with pretty good results but lately my body is feeling the aches and pains from the weights. Do you think I can continue to build size just doing my isometrics and not the weights. The years of weights have finally caught up and the pain is rough. I don’t feel pain from the isometrics.
Great question Rob! The suffering from mechanical abrasion as a result of years of weightlifting can take its toll.
Luckily with the Isochain, not only can we reverse that damage, but also gain strength. And with the 20-45 second contractions via TuT principles, yes! We can certainly continue to build size with isometrics.
I will say thought that Loadless Isometrics (ISOs without a digital readout) are difficult to gain size with as we don’t know how much force we are exerting.
I will have a video on this in detail soon about Progressive Overload and Hypertrophy!
Thanks buddy, I appreciate the information.
Of course!
This looks pretty cool. I’m going to subscribe.
Welcome to the Squad Seth! Hopefully you continue to find value on the Squad and get crazy strong with Isos!
Damn good video.
7:38 - This reminds me of my ex. My muscles are pretty squishy, but her muscles are like a rock. You can actually knock on her muscles (as far as the hardness goes, it's not audible lol). Her biceps and triceps and shoulders are stiff, her forearm flexors and extensors and radiobrachialis are like steel. It's wild. She doesn't do any physical activity at all, BUT! she has extreme general anxiety and mentally suffers a lot, so she's often tensed up, and that is essentially a never-ending isometric.
Also isometrics build tendons and ligaments.
I'd do isometrics on the last day to have more of a rest period before working out again, since tendons take longer to recover.
You were saying in that graph that concentric did better than eccentric for muscle size, and that didn't mesh with my understanding at all, and the graph says eccentric did better than concentric. Some kind of mix-up going on there.
As far as muscle goes, I wonder if there were like noobie gains to some degree as far as it being a sort of new stimulus to the participants. Either way, it's clearly working.
Tbh I was thinking about redoing this video but with better visuals ( I was new to yt when I made this)
Thankyou for teaching me!
Not a problem!😁 Glad to help!
I strained my left Achilles in March, then my gastrocnemius shortened in the weeks following through disuse. Trying to lengthen the muscle through weighted eccentric heel drops is not going so well. I’m gonna give weighted isometric calf holds a try next time I’m at the gym
Hey Chris, quick question. When doing those 20-45 second holds, how much tension are you using? I know the book states to use 60%-80% of perceived maximum effort, I was just wondering if you had any anecdotal evidence from your own experience. Thanks!
Hey John! So I’m using about 80% which usually ends up falling down into the 60% range bc of muscle fatigue. Solid results from it! Burns like hell though 😂
Also I’ve tried doing it at 100% out of curiosity and it’s a bad idea as there’s barely any gas in the tank to last the rest of the hold😅
@@NoLimitSquad Thanks for the reply man! Yea I've experienced the same thing myself.
Hey Chris. Thanks for the video. Do you have a guide for the 10-minute isometric workout? Is it 3 sets of 20-45 seconds on different days for the different muscle groups? E.g. shoulders 3 sets x 20-45 secs for front delts, middle delts, then rear delts = c. 10 mins? Thanks.
Love your channel. I am 64 and just getting started in fitness training. I know...I know..., but better late than never. I 2020 covid put me in the hospital for 3 months and I was in a coma for 2 months of that. So my body has taken a beating. I am starting basic isometric exercises. Do you have any suggestions what else I could be doing?? Thanks
I'm going to try this but I'm going to go to muscle failure.
ISO's make you stupid strong and dense.
Yup! Quickly too!
@@NoLimitSquadare we talking about overcoming iso or yielding iso or both?
Great videos. Stevie recommended you and definitely worth the time. Quick question. Could you workout 2 a day with the isochain? For example. Quick size workout on wake up before work. 20 to 45 seconds hold. For 3 reps with 10 to 15 seconds rest. Bicep, triceps, back legs. Then say 12 to 14 hours later another workout. 3 to 5 times a week. Or maybe a modified strength workout of 6 second hold for 3 reps? Thoughts?
Welcome to The Squad Eddie!😎 Yes I’m super grateful for Stevies shoutout on his Isochain Review video!
For your question, you most certainly can do that! For both examples you listed. The size workout before work and the modified strength workout 3x6 afterwards.
They are spaced so far apart that they won’t “run into each other” if that makes sense. Also if you decide to do that, I’d love to know your results. We all love case studies on this channel so the more that happen and that we can see, the better!
Good vid...i do isometric holds for strength for up to 15 seconds at max force pull or push.The 15 seconds helps me to make sure that I am truly getting that 6-8 seconds of ballistic action in there.Every other week I switch up to hypertrophy using longer holds at a little less force - as u said here,but I have an advantage.2 bars and a chain,plus resistance bands all the way up to 400 lbs.Add those bands in there and see how it changes your results.Simply pressing against a wall will never be the same...I also do at least 4-6 sets w each exercise,working in 3 different positions.Going back 2 a Bronze era program i heard about,i'll be doing this for 7 weeks and then switching back to eccentric/concentric for 4 weeks and back again,etc... I have abs,chest,and arms at age 44,so no complaints here.I still think isometrics needs to be mixed in with other workout types,as I mentioned above,but isometrics can still be one's base workout - or the workout one spends the most amout of time (weeks) doing....Isometrics also allows for more of a full body workout.If done correctly,one can do squats and biceps or shoulders at the same;u just have to get creative.I have a trick where i can do nordic curl (leg) and chest isos at the same time,and that sh*t is a beast.Plus,in iso movements,one needs to learn to flex every muscle in the body regardless of which muscle group is being worked.
theres a chinese kug fu master that stretches an hour a day people dont want to put the time in but they can watch netflix for hours a day and eat skittles.....but my question to you ....brother lightfoot is where do you get 400 pds resistance bands?
@@k-tkoog2100 Clench Fitness.Now 400 lbs doesn't mean one is always pushing or pulling the band to 400 lbs,at least not until fully and properly stretched - like your Kung Fu Master friend... :)
Ummm...ballistic means there is speed involved...isometrics does not have speed as there is no movement.
Can you build an Aesthetic physique by doing only isometric exercises? Thanks
Absolutely. The eating and cardio must be on point though for that physique to show
Just discovered your site. Really informative stuff. How did your leg routine go. How much did you add to your legs?
It went pretty well! I used to have debilitating pains in my left knee in particular. My strength in my legs are fantastic now! Not world breaking or anything but compared to 2019? Lets just say im very grateful lol
loved it!
Thanks! Loved making it! 😎💪
Cool music ❤❤❤ thx bro
of course! and glad you liked it!
Holds do work. I feel like my biceps got bigger from pseudo plance leans even more than curls.
i believe it. did you take measurements by chance?
I noticed that your left leg got bigger by the end of the video by not moving.
That post workout pump lol💪🏽
Late to the party. Thanks for the info! Drivng me crazy though, man how many sets do you do of the 45 sec holds?
Ayyy! You're right on time bro! And 3 sets roughly!
How do you do If you don't have an ISOchain? You can use resistance bands but there is still the problems of measurability and progression.
I'd make one from home depot or use traditional OI methods like pushing against a tree/wall, using a Towel for chest press, etc
Bro, I forgot about the frog experiment.
Still one of the more interesting things I feel like a lot of has learned in the last year 🐸 🤣
@@NoLimitSquad I'm 31 now. I learned about that when I was like 19. Around that time though I stopped bodybuilding and strength training so it slipped my mind, even though I've started again.
I dont know why but since i did isometric i feel stronger and i used to do 20 push ups but now 45 and i feel no pain in my knees
How long have you been using isos?
2 weeks but i feel Much more faster when i Walk and do squats. By the Way Will i become superhuman strong in 1 year
@@muhammedalikucukavci575 not in 1 year. Likely, like with any training method, it will take multiple years of consistent training for that type of effect to occur
So why even do dynamic exercises? What benefit do they provide over isometrics?
Dynamic is suggested because it's mainstream money making But Isometrics builds just as much muscle in a healthier and safer way. I hear people make the argument that 'we are supposed to be moving around' but take a look at what you do in life whenever you pick something up, the challenge is in holding it and moving it, not picking it up and down...
I used to hold squats without sitting on the toilet for a year when taking a dump.
I squatted 340 @ 144-45 pounds that year.
Did you train legs in any other way as well?
@@P2541-kz1cu I did sprints , plyometrics, and weights.
Some folks try to keep trying to prove that isometrics can be a complete method....and it just can't be! It's a supplement to other methods of training.
I personally prefer to supplement it and it works amazingly
With progressive overload and the Isochain it can be. It builds just as much muscle, strength, speed, flexibility. There is no scientific reason why it can not be a complete method at all. Only preference.
Is that 20-45 second hold for one set? how many sets of isometric holds do you do?
Yes. And 3 sets
What about super slow reps (like 30 to 120 sec. rep)?
When we think about it it's like a serie of short yielding isometric at every angle of the ROM, or seen another way, a dynamic/isometric rep ?!?
So three 20-45 sec long isometrics for a muscle might replace 3 sets of dynamic weight resistence?
yup! and I can tell you that after performing many of these hypertrophy lifts over the years, the science (and agony lol) definitely have sold me
@@NoLimitSquad Thanks for informing me! I plan 2 gym days plus one isometric day which I think I can pull off at home.
thanks bro
No problem!
Should I do it before my weightlifting workout or after?
For OI, I'd recommend before
@@NoLimitSquad thanks 🙏 but I use a different type of overcoming isometric equipment called Worldfit overcoming isometric, will it still works?
@@NoLimitSquad Espero que el traductor haga bien su trabajo, estaba por meses buscando una respuesta para saber si entrenar los isométricos antes ó después de mi rutina de pesas, y la información la vine encontrando en un canal deidcado a la isometría, muchas gracias por el aporte saludos desde México
Nice. Good channel.
I'm curious about BFR (blood flow restriction) training paired with isometric training. Has anybody ever paired the two.
I'm actually writing a blog on that. It'll be done very soon. Check out nolimitfitnesspt.com. when a new blog comes out, that's where you'll see it😁 in the next week or two
Doing both could tax your recovery ability, depending on age and general health
@UCim_5dAA0e0mKnEx91EAw1g this is really interesting and thank you. I've been doing long static contractions and I agree 3 sets of such is brutal! Two questions - 1) are you doing your routines FullBody or Split? And what's your advice on frequency v. recovery?
Great questions!
1. I’m doing my routines full body. Surprisingly it works very well.
2. Frequency for me is daily. At worst, 5x/week. Recovery is almost immediate bc of the “Fenn Effect”. I have a video on this phenomenon as well
Hopefully that answered your questions😁
@@NoLimitSquad a very clear answer to my question, thank you. I personally think I need longer recovery time despite the Fenn Effect due to what I would call the nearly 50 effect.... ;-D
@@gilesabbott I should definitely make a video on the “Nearly 50 effect”😂 But yes probably just need a bit extra recovery time😎 Glad to help!
Thanks
No problem
Apologies for the question as I don't have the book, but is the graph from the Isometrics Manual?
No worries. Yes it is!
Not sure if you want to answer this on the public domain, but can I ask where you're located? I saw your group training video and was interested in a session, if available?
@@NoLimitSquad Also, wondering if you have an opinion on apply this to a strap based on your 'reflex' video and Zero Tech video?
Hi Chris - if holding for hypertrophy, how many sets of 20 to 45 second holds do you recommend?
Hey Mike! So the Iso Manual recommended 3 sets. It’s brutal dude🤣🔥
Mike Conley remember and breath Mike - when your not doing isometrics practice your breathing until you can reach 1 min inhalation and 1 min exhalation ,it’s bloody hard work and takes a long time to build up to that .
Try 15 seconds inhalation then 15 exhalation to start - work up to 20,30,40 and so on .your isometric workout will vastly improve .
Just started 3 Sets of 45 seconds….. wow. It’s a killer workout.
Do you think if I do 2 minute holds that would negatively affect hypertrophy and only get me endurance?
Yes it would negatively affect it because with endurance holds, the load is 20 to 30 percent. Not high enough to simulate a hypertrophic response. It'd be like lifting 10lb dumbells for 3 sets of 20 reps and expecting it to give you the same effect as 3 sets of 10 @ 65lbs. Hope this makes sense 😁
@@NoLimitSquad thank you for the reply.
No it makes sense, now I just need make the dumbbell heavier in this analogy but for isometrics. I guess you can start doing single hand holds and finding positions with more load. I hope there is an encyclopedia or like a list of these around somewhere. I already do horse stances and planks but im looking for more.
@karo8640 Perhaps you can find heavier holds by looking into progressive callisthenics ( if yielding isometrics is what you were referring to).
I just watched this video, but I have a question. You got big using conventional excercises, not the isometrics, right? I mean, before this clip.
They don't like talking too much about isometrics because it does'nt require equipment and they can't make money off it
Shame it always has to be about money and not about function right? Good thing we know! 😎💪
Look at the gymnast . They practice bodyweight isometrics. Mike mentzer talked about the 3 different types of strength. Static holds were one of his techniques. Bruce Lee practice isometrics to build the explosive kicks an one inch punch .
I've no doubt that isometric exercises work in all these directions(hypertrophy, strength and density)!
But I can't find the same study from UCL in Internet, can you give a link to IT?
I dont have the link to it but Paul Wades Isometric Manual does in the index citing all of their sources :)
@@NoLimitSquad Thank you, I've already found it)
Nice 👍🏻
Thanks!
Isometric stops on negative reps can do it
?
@@NoLimitSquad just hold isometrically on the negatives
Brother should I do self resistance isometric with belt or rope ... holding for 30 or 40 seconds for 3 sets?
I’d go with belt. More stable imo. 30 seconds for 3 sets to start then build yourself up. And that’s if you don’t want to start at 20 seconds
@@NoLimitSquad thnx bro
5:47 What you say doesn't match what the chart shows. The chart shows the gains in size in isometrics being the greatest. But you say 'the highest muscle gain came from concentric trainig [...] '
I don't understand. Could you explain it to me?
Hell yeah dude I’d love to! I was a bit confused at first too.
Ok. So in the study mentioned in the video at the University College of London, they performed a thigh hypertrophy 12 week study and they chose the Leg Extension machine for the study.
The sample population was split in two.
One group used dynamic exercise performing a concentric phase lift to the top position and then they try to resist an *even heavier* load on the way back down!
The other group used yielding isometric exercise (holding the leg extension at the top position) with one leg.
(The unworked leg of the isometric group served as the control group)
Measurements were taken with electromyographs, anthropometers, and computerized topography.
So after the study (this is wild af bro), the strength of the isometric trained quads skyrocketed! More than *doubling* the eccentric strength increase and *tripling* the concentric gain.
No surprise as the Isochain and just ISOs in general are REAALLLY good at developing strength. Like, the best.
Ok now for the fun part! The highest muscle gain came from the concentric phase (the initial push/pull) where the muscle increased averaged 3.8cm. Isometric was right there though at 3.7cm! And Eccentric came in last at 2.4cm.
Also the isometric muscles gained more density and tone than the other two.
The results were that isometric training caused *more* muscle gain than training with weights we can lift up repetitively.
Hope that makes sense! It’s straight from Paul Wades Isometric Manual that’s in my description box.
@@gorilaogorila835 ohhh! Ok now I see the issue. The chart at that time stamp shows gains in strength *AND* size, not just size! That’s why Iso is higher in that second bar graph in the middle. If it were just size, it would’ve been concentric like I mentioned.
I’m sorry! I should’ve started with that!🤦♂️
@@NoLimitSquad So, is it like size in relation to strength ? Like, proportional?
@@NoLimitSquad So, like size related to strength? Like, proportional?
Bruce Lee had no give in his muscle, you could do a chin up on his forearms.
Super sense muscle. He was truly a freak
@@NoLimitSquad 😂😂 I know right.
Well for my at the moment, I have done over 2 months of a muscle building isometrics & outside from chest and shoulders, my results don't seem great. A 0.1 to 0.3 cm in muscle gain. & I am wondering if I'm doing something wrong? Because I feel my muscles most times. I'm just wondering what I'm not doing right to get results?
Tbh, I'd need to see changes in weight and bodyfat percentage to accurately gage the cm increase. Also I don't think you're doing it wrong. It takes alot to grow the muscle even half an inch
@@NoLimitSquad To be fair, I’ve started it this year, but didn’t started to measure myself till the end of January and 2 months after that.
Yeah now thinking about it, I feel I should keep with it to work more on my Mind to Muscle connection with the Isometrics routine. Though I am only doing the isometrics routine as of time confidence. Feel I need to get back to doing more then just isometrics.
I also have been eating more junk food than I should be, so I need to work on eating more clean.
What was your diet like? Protein?
@@mreverybody1150 chicken, rice, mixed veggies, potatoes. I've been eating the same boring crap for years 😂 Protein usually ended up meeting daily protein requimrents for muscle growth
@@NoLimitSquad I started to drink ultra fine oats mixed with all kinds of boring stuff after each meal for gainz.
My Isochain was shipped in less than 24 hours after I made the order. I will definitely be making gainz, but am just as interested in functional strength. I won't be using anything else major to train with. I like to keep things simple.
Fantastic 😍💋 💝💖♥️❤️
🤣 Your legs look bigger in July...
I know, that was the point. My knees were fucked in December so I couldn’t hit legs like I did in July 6 months prior.
Talk talk blah blah but ... not work !?
huh?
Charles atlas
Doing a video on him soon!
Errr ur not big so wotta talking bout Willis????
Noooo. Definitely not. Weighing in around low 170s currently🤣 But compared to 125 back in 2009, I'll take it🤷♂️💪