![]() ![]() I’ve been using sixty to ninety second static holds and timed static contractions on various exercises with many of my personal training clients as well as in my bodyweight high intensity training and timed static contraction training programs ![]() Despite the effectiveness of very brief isometric protocols I recommend using a longer time under tension to allow for a built-in warm-up and to simultaneously stimulate improvements in metabolic and cardiovascular conditioning. ![]() Internationale Zeitschrift fur angewandte Physiologie einschliesslich Arbeitsphysiologie, 5: 1 11-126, 1953) and John Little’s Max Contraction Omega Sets which consist of a few reps of even shorter isometric contractions followed by a partial negative have also been effective for increasing muscle mass. Some of the earliest research on isometrics showed significant strength and size gains could be achieved with a few contractions lasting only six seconds if they were performed with maximum effort (Hettinger, T. Isometric exercises do not have to be performed for very long to effectively stimulate muscular hypertrophy. While different methods of isometrics have their advantages and disadvantages all of them are effective ways to build bigger, stronger muscles. Over the past twenty years I have experimented with a variety of isometric protocols using very different set durations, from Max Contraction Omega sets lasting only a few seconds to timed static contractions lasting up to ninety seconds and many others in between. Question: Drew, do you think it is possible to gain muscle mass with isometric training only, assuming a time under tension of 60-90 seconds?Īnswer: Yes, it is possible to increase muscular strength and size with only isometric training if you do it with a a high intensity of effort, and a broad range of times under tension can be effective including sets lasting sixty to ninety seconds. ![]()
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