How to Do Isometrics For Strength Training
December 30, 2011 by admin
Filed under Isometric Exercises
When you are doing isometric exercises for strength building how many reps and sets should we be doing. Do we treat this the same as when working out with weights. There is the difference that isometrics are done by time and weights are reps and sets.
With isometrics the number and duration of the static holds are what are important. Some people have done many repetitions for short period of time and some will do fewer reps for longer period of time. Studies have shown that both methods have given increases of strength.
For those looking to increase strength it is often recommended to do 15 to 20 maximum static holds for about 5 to 10 seconds against an immovable object for at least 3 times per week. This amount of work will help you gain some extra strength. If you are already a really fit person who works out with weights the gains may not come on like someone just starting but isometrics are great supplemental exercises to using weights.
You can not just do each static hold at one position, you need to vary the angles.
An example would be while doing an isometric exercise for your biceps, you need to target the bicep through at least 3 or 4 points along its range of motion. The strength is gained at each point that you hold.
Full body exercises are something you should also try. Where you are pushing and pulling against immovable objects with regular isometrics, body weight exercises would be like doing a push up but doing a static hold at different points in its range of motion.
Discover how isometric exercises can help you gain strength and fitness at Isometric Exercise Tips. Tim Archbold’s lifelong interests are fitness training and health.
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