Only isometric exercises...

[Master Hakki]

Hi guys.

I was just wondering if I should only do isometric exercises in my bodyweight training?

Now I got mostly dynamic exercises and some isometric exercises.

But for ultimate strength, I thought that I could do isometric exercises only.

What do you think?

I appreciate all answers:cool:

[Yohan]

I was just wondering if I should only do isometric exercises in my bodyweight training?

no

[Master Hakki]

Could you please explain why not?

[Yohan]

It won't work the full ROM of your muscles.

It won't place a maximal load on your body.

It contains no eccentric phase, and thus will not cause any measurable amount of hypertrophy.

There are any number of reasons why Isometric training can't be the basis for a good strength training regimen, and to be completely honest, you really should have a good understanding of strength training in general. If you want to do that, I highly recommend going out and reading the resources in the H&F resources section, which the MOD's here at MAP have painstakingly put together for your convenience.

[Yohan]

What kind of isometrics are you referring to - like pullup holds, bar holds, or the Charles Atlas kind of isometrics?

[Master Hakki]

Isometrics like Bruce Lee did. Such as isometric punch against wall. Also some isometric pull ups and push ups.

[Yohan]

Isometrics like Bruce Lee did. Such as isometric punch against wall. Also some isometric pull ups and push ups.

:dunno:

Not familiar with any of that.

[Semper Fi]

I wouldn't recommend just doing iso's. You need to vary your workouts for optimal results.

[Tinnuk]

Isometric stretching is a good way to build strength at the extreme angles that would otherwise be difficult to build strength at with most conventional resistance training. Other than that, given the fact that it's, well, isometric, it'd be difficult to develop strength at your full range of motion. The eccentric portion isn't just important for hypertrophy (not that it's necessarily going to stimulate hypertrophy, as you might not want to build muscle), but it's also important for fast-twitch fiber recruitment.

[crushing step]

You could pick up "The Art of Expressing the Human Body" which is a pretty detailed look at Bruce Lee's weight training and diet. You will find that Bruce worked out all day long, and isometrics was just one area he was experimenting in.

He also was looking at dietary needs, included martial arts practice, jumping rope, running... He definitely did not just flex his muscles and call it a day!

Also as a challenge, there are a few of his workout logs including sets, reps, and weights.

[mun3t]

Don't think that it's really good, doing Just Isometric Training.

Isometric Training need to be with Bodyweight Exercise or Weight Training.

[Shiho-Nage]

I have read recently that the benefit of an isometric exercise isn't locked in solely at the angle of the exercise, but (iirc) up to 20 degrees on either side of the angle. So, by simply doing the isometric exercise at different angles/extensions you can cover all of the range of motion in just a few exercises.

Given that, I would still add other dynamic exercises to an isometric routine. I also read that engaging in a dynamic or even plyometric exercise right after doing an isometric for the same range has added benefit. (eg. isometric chest press followed by pushups).

[Fillythebish]

How long should Isometrics be held for?

And is it better to use body weight, weights, or push against an object like a wall etc?

[mun3t]

How long should Isometrics be held for?

And is it better to use body weight, weights, or push against an object like a wall etc?

It varys, for stretching it's between 20-60 seconds. But for Isometric Exercise between 6 and 12 seconds.