This article tells you about isometric training, which is as effective as usual in the gym. Isometric training refers to an effort with maximum impact over a period of 6 to 12 seconds against the resistance of various objects. This is the difference between isometric exercises, when muscle contractions cause its tension from isotonic loads. This changes the length of the muscle.
The main benefits of isometric training
One of the main benefits that isometric training provides is the huge time savings. It takes only a couple of minutes for the muscles to actively engage in training. At the same time, the exercises are performed in a short period of time and the muscles do not have time to get very tired, as it happens during the usual training, which lasts for a couple of hours.
After prolonged work in the gym, the muscles need a long rest of at least 24 hours. With isometric workouts, rest takes significantly less time and you can train more often.
However, the main advantage of isometric training is the ability to load exactly those muscles that need it most at the moment. As mentioned above, each exercise takes no more than ten seconds to complete, and, therefore, the entire complex will take from 3 to 7 minutes. In this case, the muscles receive a load commensurate with conventional training.
It is also important to note that isometric training does not require a lot of energy, which allows the muscles to develop significantly faster.
Types of exercises in isometric workout
All exercises of the isometric complex can be divided into three categories:
- Pure isometric static exercises in which the muscles resist overwhelming resistance;
- Exercises performed using weights, during the execution of which pauses are maintained for a couple of seconds to create isometric tension;
- Exercises using the maximum possible weights. Their initial phase has an isotonic-dynamic character, and the main one is isometric-static.
This isometric workout allows you to load your muscles at just the right moment for maximum effect. This complex will be very useful for the development of muscle groups lagging behind in development. To perform this complex, a simple simulator should be made, which each athlete can do independently. It is an iron frame measuring 120x230 centimeters, on both sides of which a pipe can be fixed. Although this is not at all necessary, and during the training you can use any object, the resistance of which cannot be overcome.
Basic exercises in an isometric workout
In total, the complex contains three main exercises: deadlifts, presses and squats. Serious results can be achieved with just one press, squat and deadlift. Also, as additional, you can use two more:
- lifting the shoulders;
- lifting on toes.
More experienced and enduring athletes may be advised to train according to the "three deuces" or "three threes" method. This is when each of the selected exercises is performed two or three times, respectively.
It is also worth noting that there are three options for each of the main exercises: low-middle and upper positions.
When performing each of the exercises once, it is better to use the middle positions, as they are most effective. The entire isometric workout consists of a series of five exercises performed over 12 seconds. By this time, you should also add minute pauses for rest after performing each exercise. As a result, the series will take about 6 minutes. It can be performed two or three times, but no more than six.
Muscle tensions can vary in duration:
- Short (six seconds);
- Medium (nine seconds);
- Long (twelve seconds).
The interval between exercises is about one minute to restore breathing. A full isometric workout takes no more than 20 minutes on average.
When doing the exercises, you should be careful and start training from 6 seconds. Moreover, these muscle strains should not be the maximum possible. After gaining a certain experience, the tension can be increased to 9, and then 12 seconds and make it maximum, holding the breath while performing. Since the exercises do not cause severe fatigue, they can be performed daily, but should not be made voluminous, wanting to quickly achieve your goals. While isometric training has many benefits, some skills can only be developed through dynamic training. In this regard, several disadvantages of this type of training should be noted:
- Muscle tissue is supplied with blood less intensively;
- Shorten muscles;
- Cannot develop motor skills and motor coordination.
While developing strength indicators well enough, static training leads to some loss of speed in the work of the muscles. Thus, it is very effective to combine dynamic and static training.
Bob Hoffman created a complex that anyone can do without having any extra equipment. All you need is a jamb or a simple wall.
Hoffman Isometric Workout Complex
- Stand straight, do not bend your legs, but keep your head straight. Start pressing on the upper frame with your palms, slightly bending them at the elbow joints.
- Sit down and start pressing on the top frame.
- Rise on your toes to the maximum and fix this position for 6 seconds. Although this exercise is partially isometric, it is quite effective.
- You need to stand with your back against the wall. The arms are at the waist and the legs are shoulder-width apart. Press on the wall with the back of your head, after placing a soft object on it.
- Similar to the previous one, but you should stand facing the wall, and press on it with your forehead. Both exercises are aimed at developing the muscles of the neck.
- Put your palms together and start pressing with one hand on the other.
- Use both hands to press down on the uprights of the frame.
- Press down on the horizontal bar of the doorpost, alternately with each hand, bending them at the elbow joint.
- Pull the item attached to the frame downward.
- Sit down and press down on the upright frame with your feet alternately.
Each of the exercises described is performed for 4 to 6 seconds. This complex will be more effective when used in conjunction with movements that develop flexibility and speed. It's worth noting that isometric workout is nothing new. This training has been around for many years and has proven to be effective.
Samson Complex Isometric Workout
As mentioned above, static exercises are called exercises in which the length of the muscles remains unchanged, which means there is no movement in the joints. Below is a description of the complex created by Alexander Ivanovich Zass, whom many know under the pseudonym "Iron Samson".
In his training, he used only his own complex and was able to develop great strength. The entire training will take you no more than 20 minutes of time. Here is a list of basic exercises:
- The chain is in the hands at chest level. While straining your muscles, try to stretch the chain. This exercise is aimed at developing the broadest muscles, triceps and rear deltas.
- The chain is located behind the head at the level of the back of the head. Try to stretch it by contracting your triceps.
- The arms are extended over the head and hold the chain, which should be stretched. The broadest dorsal muscles develop.
- The chain is located behind the back. Stretch it with your arms forward. The pectoral muscles, triceps and deltas develop.
- Exhale and wrap with a chain. As you inhale, try to stretch the chain. The latissimus dorsi and chest muscles develop.
- The left hand is at the bottom and holds one end of the chain. With your right hand bent at the elbow, try to stretch it. Exercise should be done on each hand. Triceps and biceps develop.
- The chain is located on the floor. Stand in the middle of it with your feet, and take the ends in your hands. Stretch the chain by tightening the deltas.
- Take the position as in the previous exercise. The elbows should be pressed to the body and, straining the biceps, stretch the chain.
The main thing is to understand the principle of exercises, after which you can come up with new ones yourself. It is possible that they will be more effective than those described.
Learn more about isometric training in this video:
