Or think of it this way… 300 joint bends with a heavy load in a single workout. That’s almost 300 repetitions in a single workout! And maybe 3-6 sets of tricep cable extensions or skull-crushers at 12 reps a set….4 sets of 12 reps of incline dumbbell press.4 sets of 12 reps on barbell bench press.Let’s give an example “chest day” of a traditional weight training routine. Traditional strength training routines will demand you bend your knees and elbows for hundred of reps in a single workout… The beauty of an isometric workout routine is there’s no movement at the joint other than getting into the exercise position. Hold it long enough and you’ll look like you’re performing the chicken dance…Īll in all, let’s sum up the first “no” with a basic math problem… Hint: you know you’re doing it right when you feel your legs shaking. Yet incredibly challenging when done right. And no heavy load sitting on the back of your neck. While placing your bodyweight on the back on your heels.Īnd hold the position while squeezing your glutes, quads, hamstrings, and calves. You can perform an isometric squat simply by lowering your body as if sitting on the toilet seat… Especially beginners.Ĭontinuing with our squat example. Perform an eccentric and concentric movement, while filling your belly with air, and exhaling as you push your body upward, etcetera, etcetera…Īll while having one hundred pounds (or seven-hundred lbs. On top of that, you must set your feet in the right position. You have to place the bar perfectly on your lower traps so you don’t put dangerous pressure on your neck… No confusing movements or progressions at all.įor example. Which takes “complicated” out of the picture…
Well, an isometric workout routine is a no-movement strategy.
Or maybe you’ve been afraid to look like a fool in the gym (we’ve all been there)
#Isometric workout routine results how to#
Have you ever been unsure how to perform certain weight lifting movements, or set up machines properly? Which I think is a big reason many people don’t spend time strength training. Yet for the sake of this isometric workout routine for beginners, it’s fitting to keep your workout in the bodyweight zone.įor one, isometrics help you increase strength without having to perform any complex exercises. Here’s a few things I love about isometric workouts that I call “the four no’s”Įventually, you can utilize equipment to raise the difficulty of your isometric workouts. I’ll give you a kick-butt isometric workout routine for beginners that’ll help you build strength and boost your fitness level starting today… Because that was ME after my first isometric workout.Īnd in this article I’ll share exactly what you should do to get the most out of your isometric workout routine… Then wake up the next morning without an ounce of fatigue or muscle soreness…Īnd discredit the whole isometrics thing like it doesn’t work… Only to finish their workout saying… “did I even do anything?” That is… if you know what you’re doing.īecause most beginner’s THINK they know how to do isometrics. The fastest way to get stronger without moving a muscle. It is the resulting microscopic tears in the muscle that need repair after exercise, and it is this cycle that causes muscles to rebuild much stronger than before.Isometrics. In case of a hardcore strength training workout, there are concentric and eccentric exercises which contribute to the breaking down of the muscle fibre.
Benefits of isometric exercisesĪs mentioned earlier, these exercises build strength in a different manner. You can also hold any of the non-isometric exercises in a specific spot to add an isometric component to your workout. Other examples of isometric exercises are wall sits, calf raises, and body holds. But, between these two phases, when you stop and pause at the bottom, it is the isometric phase. Next, you push the weight back and your muscles contract, which is the concentric phase. You may wonder why? That’s because when you lower your body, your muscles lengthen, putting you in the eccentric phase. Ladies, make the most out of those core-strengthening planks.Ī squat is also an example of an isometric exercise.