Isometric exercises benefits
You really don't need a training partner. Another factor with isometrics is that you can do this with very simple apparatuses. The fatigue that is acquired throughout the use of isometrics is typically not going to be to the same level of the fatigue that you would get using many of the other methods.
It doesn't have a lot of impact and ability for hypertrophy, which is what you're looking for in some cases, such as training in sports. It can be of great benefit to sports that require more relative strength than absolute strength. There's a lot of advantages with the isometric method, being that it can be used for rehabilitation of injured muscles. I want to talk a little bit about how I've applied it throughout my career both as a powerlifter and bodybuilder and also for rehab. Published by John Wiley & Sons Ltd.I want to quickly cover the isometric method. I've seen some discussion about it and there have been several articles applying it many different ways. Despite relatively few studies meeting the inclusion criteria, this review provides practitioners with insight into which isometric training variables (eg, joint angle, intensity, intent) to manipulate to achieve desired morphological and neuromuscular adaptations.Įccentric fascicle force mechanical loading muscle stiffness strength tendon.
Additionally, long muscle length training results in greater transference to dynamic performance. High-intensity (≥70%) contractions are required for improving tendon structure and function. Substantial improvements in muscular hypertrophy and maximal force production were reported regardless of training intensity. Isometric training at longer muscle lengths (0.86%-1.69%/week, ES = 0.03-0.09/week) produced greater muscular hypertrophy when compared to equal volumes of shorter muscle length training (0.08%-0.83%/week, ES = -0.003 to 0.07/week). Twenty-six research outputs were reviewed.
These studies were evaluated further for methodological quality. English, full-text, peer-reviewed journal articles and unpublished doctoral dissertations investigating medium- to long-term (≥3 weeks) adaptations to isometric training in humans were identified. Exploration of the relevant subject matter was performed through MEDLINE, PubMed, SPORTDiscus, and CINAHL databases. The objective of this systematic review, therefore, was to detail the medium- to long-term adaptations of different types of isometric training on morphological, neurological, and performance variables.
Understanding the adaptive response to specific loading parameters would be of benefit to practitioners. However, little consensus exists regarding training guidelines for a variety of desired outcomes. Isometric training is used in the rehabilitation and physical preparation of athletes, special populations, and the general public.