Isometrics are Surprisingly Effective. Here's Why
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- Опубліковано 27 сер 2024
- “Just squat heavy” can leave athletes and lifters with chronic tendon issues
🔑 That’s because there are specific adaptations that we get with long duration isometrics and heavy slow controlled resistance that we don’t get with for example heavy back squats.
Long isometrics allow for the muscle to slowly shorten while the tendon slowly lengthens (reducing tension).
📈 This is called viscoelastic creep or stress relaxation.
There’s emerging evidence that this is particularly important for collagen synthesis.
📊 Yes, plyometrics can be great too, but they increase collagen cross-linking and stiffness not rebuilding damaged collagen.
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You're content is very unique and exactly what I have been looking for. Thank you for all the hard work you put in. I am recovering from knee injury through many isometric exercises. The goal is to get strong enough to start plyometrics at some point.
Thank you. When doing ISO HOLDS (yielding) for tendon health, I always had in mind the Keith Barr's "stress relaxation" concept. But this expands to the iso-concentric muscle work. Which explains how best to train muscles that work in this manner. In the manner that their tendon lenghtens while the muscle contracts concentrically. For instance one muscle that comes into mind is the m. Tibialis Anterior during the heel contact phase of the human gait cycle. The long TA tendon lenghtens, while it's muscle shortens. It shortens in a very small amount. Almost isometrically. (Maharaj et al, 2019). Which is exactly how you explained the "viscoelastic creep". So the practical application of yielding isos besides tendon training, would be to train all the muscles whose muscle fascicle concentrically contracts while their tendon lenghtens.
Isometrics took out my hip joint pain as magic.
Can you link evidence for this increase in collagen synthesis specifically after this kind of training?
Experimental research by Keith Baar suggests that 10 minutes of repetitive loading is an effective way to build collagen, more than continuous loading. He has a lecture on UA-cam.
Don’t be a loser and start testing out the exercises if you want to know if it works. U can stick evidence based studies up your ass once you really go out and experiment for yourself.
Any tips to increase my vertical
Is there any way to stimulate collagen synthesis on wrist tendons
Grip isometrics
Can you do about a whole series about isometric exercise list
A good lesson
I have a hard time imaging there is much evidence that isometrics will be superior with collagen synthesis compared to heavy eccentrics or loaded isotonic weightlifting. Isometrics are typically sub par for strength/hypertrophy gains (except for those that are deconditioned) but great if your experiencing pain and training to decrease tendinopathy pain. Citations please!
Depends on the case. If load is equated in a lot of cases isometrics are shown to be equally effective to eccentrics or slow controlled resistance. However there is case level evidence of higher collagen synthesis specifically not just measures of function, pain, strength. pubmed.ncbi.nlm.nih.gov/29972281/
I see your point, in my opinion isometrics will only strenghten tendons if done at maximum and at least 30s hold.
can it be longer than 30 seconds?
Always learning something new. This a good way to market the use of bands. Would add this before or after Barbell Squat?
Keep up the great content
What If it's a 28 second hold?
You’ll get to nearly 45% relaxation and be pretty much the same
Hi matt
Does it alway has to be done with a band or any type of isometric will do ??
How to do similar visco elastic stretching for collagen synthesis of the shoulder joint?