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A Guide to Isometric Training for Awesome Power
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- Опубліковано 3 гру 2017
- The blog: www.thebioneer.com
Instagram: / thebioneer
Facebook: / thebioneer
Twitter: / thebioneer
Overcoming isometrics are exercises that involve pulling or pushing against an 'immovable force'. This might mean trying to curl a dumbbell that is chained to the ground, or push down a wall. This form of training can help us to tap into 'dormant' strength by improving our muscle fibre recruitment and removing our central nervous system's 'training wheels'. The result is that we can call upon much more power, much more quickly and effectively. This is a form of training used by Bruce Lee, and by Dennis Rogers - who some believe to be the strongest man alive pound for pound.
I discussed this form of training and its benefits before on the channel, but I thought I'd revisit the subject now I have more viewers and also so that I could go into more depth regarding the best strategies. I touch upon some new concepts such as 'ballistic isometrics' and the ideal time under tension. In future, I may discuss how to use yielding isometrics for mass gains too.
Enjoy!
Music Credits
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Chasing the Light by Olivaw
This guy is the most underrated fitness you tuber.
That’s so true! I wonder if it’s because he’s so upfront about being a hobbyist researcher that’s here to inform people about what’s out there. It seems a lot of other creators try to brand themselves as experts whereas the bioneer isn’t really trying to sell us any specific lifestyle.
@@thatlumberjack The typical fitness tuber is the type that jar hes own farts for the late hours alone.... I cant stand athlean x and such guys ,they so obviously use special drugs but will never be honest about anything....
@@terkelalgevind529 idk what youtuber do you follow but clarence kennedy and jeff nippard and jhonny candito are super fine to me...
Agreed !!!!
Bioneer is the best fitness guy period in all my years on ytube. Outstanding tips
My grandfather used to tell me about this when I was younger but didn’t listen wish I had now.
I've been training Isometrics since I was 14. I'm now 67 and never had a single regret. No injuries, special diet, equipment or trainer. I don't look it but I am told that I'm uncommonly strong. Good to know and to be honest, I'm flattered by that kind of comment but the main plus without a doubt is that I'll probably never need help getting the lid off a pickle jar and my chances of falling are reduced to an absolute minimum. Start young folks and after a while it wont be exercise but just part of your day. Peace Out!
Hey man I’m 120 ish pounds and play basketball where I get pushed around a lot. I’m also only 5’7. Could you tell me what isometrics you did to get strong? It would really help me. Thx.
Do all normal excerdises isometric but deadlift and squat i would not usr overcoming isometrics. Use yielding isometrics. It is mich safer for this compound excerdises.
@@k.r.4952 It depends on the day and how I physically feel to be honest, I'm fit but at the same time realise that I'm no spring chicken 🐔 and will yield when I'm not feeling 100%. Good comment and great reply, thank you. 😊
@@mahri9022 I'm not you, nor could I ever be and visa versa but what you might want to do is think in terms of years rather than weeks or months. Do the basic Isometrics and adjust as your body informs you of what is working and what isn't. Other than the basics, there's no one size fits all here. Some Isometrics might even hinder your basketball performance. Do your research, start a chart and measure your progress week to week as you can't improve on what you don't measure. I hope this helps. 😊
I’m a professional steel bending strongman like Dennis Rogers and also use overcoming isometrics as a part of my training. Basically if there is a piece of steel that is just a bit outside my current power levels, it becomes an isometric piece, until I’m able to do it. Then I’m able to do what I previously couldn’t do before :-).
Great video.
OC Jones the body is one piece and just about everything will be used to some extent
That's how I'm looking at it now Eric. I just started isometrics a week ago and already pretty strong, mainly train for strength. I can't find it anywhere but about how long do you think it will take me to bend a wrench, or how long did it take you?
WordUp Magazines first time I tried. I was training under Nj’s Superman the late Greg Matonick and had bent plenty of steel with him before having a go at the wrench. There is variance in materials and wrenches are all over the map.
WordUp Magazines one other thing, if this is something you want to seriously pursue I highly recommend getting some coaching from Chris Rider. He’s my coach for classic feats of strength
Hello sir. To train for isometrics to achieve the strength to bend steel, how many sets i should do, how many minutes of rest in between sets? And is it good to do it before bicep curls?
Just when bodybuilding was getting boring, perfect timing, thanks for the video
Thanks for watching! Yeah, this is why I like looking into this stuff. Keeps it fresh and interesting :-)
Isometric training with rope, was interesting. Never thought about that.
I was already bored with it!
@@TheBioneer Link to the sources that say we can only use 30% of our muscle fibers? Sorry, I'm kind of skeptical, because if it is true then increasing muscle recruitment is just what I was looking for.
@@Safouan0 actually that type of training is increasing that % while body building could potentially decrease it if done with too high repetition too little weight. (your gonna get stronger but your strength to weight ratio will go down) From what I know olympic style weight lifting get you in the 90+ % for elite Olympian.
This video is pretty much 50% responsible for why my channel exists. You spurred my interest in overcoming isometric training bro. Thank you!
Great to see your post here. Just found this guy last night.
Wow mn very nice, i wach some of you videos and are very good😊
I see bro your strong nice man 👍
I do mostly body weight or gymnastics. A lot of isometrics involved. It is called holds in gymnastics. Use reps to increase muscle strength. Love the video. Thanks
reps with isometrics ?
@@jasonvoorhees8899 try 10 reps...each exercise...10 seconds time or what ever you prefer results are awesome
@@cliffordbeardy6984 in which range of motion ? Half way ? Beginning ? Flexed position ?
@@jasonvoorhees8899 Mix it up...for punching purposes Try 2-3 ranges of motion of pure pressure 7 second holds..breathe out when doing each strenuous variation (very important)..for the external rotator cuff arm at sidesuse a pillow inbetween arm lit an ribs..an maybe for force use a good side rope to circle around your wrist an give her shit..or make a hand cuff like wrap around your wrists an pull..10 sec.x10 breathing out...
You know Jason isometrics can get boring...have a punching bag close by ready to punch..practicing the motions you are exercising with..
The date on this video is December 2017 (2 years ago); perhaps there are updates you have discovered in the last two years. Perhaps an updated video is necessary. thank you
🙏
Genius
Tension itself will strengthen much and also tone...but like the shoulder presses at door frame top...I had a friend that wrecked his back with that exercise. Otherwise, the video was very through. Thanks.
I wrestled against a kid in high school who ranked #1 at the tournament I was in and he was also ranked in top five for state...he was so incredibly strong but not that big ...I asked him what he did for strength training and he said ALL he used besides a throw dummy was that Bullworker Isometric bar (similar to that seen at 13:10 in this video). The kid told me he did every exercise in the manual it came with and he did it every day but once a week...His grip was super-human-like.
I told my father about the kid and his strength, and he said "Come with me"...then he pulled one out of a box in the garage and told me it was all mine... :))) ....so I began using it as well. Fantastic for strength!
Jeff did say isometrics build muscle if you do it long enough
(Also, my cousin said his professor (a doc) said isometrics build muscle better then concentrics)
It will puff your muscles up after six months, it's not super huge body building, but definitely adds size.
I love isometrics and regularly use them as part of my over all training program. The strenght gains are amazing.
Should I do it for deadlift
I used to do what was told was a static hold during my pull-up workouts and I definitely noticed they felt easier to do during the following weeks’ workouts
is it good for hypertrophy?
@@4ntifreez Not directly but having increased strength can help you train better.
You may find this helpful. If you do overcoming isometrics (against an object other than another muscle group), if you hold the position at close to maximum effort for 25-30 seconds, you'll end up using all the muscles fibers. As the fibers tire, others are recruited. In my experience, at about 30 seconds of peak contraction the muscles start to shake or cramp...and it's time to move on to another muscle . Breathing is important. Holding your breath while doing overcoming isometrics...is a good way to have a heart attack. I use an isometric rack (Like Steve Justa) and a length of chain with two swing set trapeze ring handles, and an S hook to vary length. You are right about the effects. Muscles that feel like steel, greater strength, and far greater speed. (because of muscle fiber recruitment)...and only moderate increase in size.
I get a steel bar and a chain that is in the ground and put the bar in the chain and hold for about 20 to 30 seconds.
Yes I used to get light-headed from not breathing properly, good point! As someone else commented, I should have thought to include that in the vid. I like to combine an overcoming isometric at the start of a set, then perform regular movements as a reverse pyramid set and finally end on a yielding isometric post-failure. Kind of similar effect :-D Thanks for the tips!
Jealous!
Now I just do overcoming isometrics. But the tip about the chain and two Trapeze ring handles? I use an S hook to vary length. It's amazing how many isometric exercises you can do with it. You're a very sharp young man. I enjoy your videos.
There is recent literature that states the duration of hold is more important then intensity level (50-70% of max) to build tendon strength & by extension--strength. Frequency is secondary consideration.
Because of doing isometric holds at the end of my sets, I’ve noticed I’ve been able to contract my muscles WAAAAY harder than before, including ones that were hard for me to contract on their own like my chest. Even when I go a few months without training I can still just flex my chest and the contraction is intense
This is the type of comment we're all looking for. Thanks! 🙏🏿
I am a 66 year old full time trainer. ACSM Cert. Exercise Physiologist. I want to compliment you on both your knowledge and presentation. I have subscribed to your channel and will be utilizing your techniques. Thanks! There is a lot to gain from old and new and I love when science is applied to time tested techniques. Your explanation of dividing into working 4 joint angles is especially good.
Lmao nobody gives a shit buddy
@@Steven-gs8oh i do
Wow! You actually become wiser as you grow older, and you are able to pursue your passions because you realize that relationships are difficult and that working on yourself and being alone is the greatest thing you can ever do for yourself. I started working on all 9 areas of life when I told my ex to leave already. It has been a year now and I am the happiest I've ever been, reaching all my goals.
I used to do isometric contraction that I learned from a little book by Charles Atlas when I was in JHS. It didn't increase my size much but it enabled me to do a nine foot standing broad jump, which wasn't too shabby for someone 5'5" and slim but very cut!
Charles Atlas never taught Isometrics . He taught Isotonics which is working a group of muscles against the other throughout movement of the parts involved.
funny, when i was little i was like “cant u just use ur body as a resistance to work out?” i thought i was wrong all these years
Apparently you are too young to remember Charles Atlas. His training course was completely based on using your body as a resistance and pitting one body part against another.
@@STBRetired1 who?
@@-eea32 Charles Atlas. Type him up
@@amortality999 I actually recall a couple of bodybuilders in high school ( circa 1980) that were into the Charles Atlas course. They were pretty well ripped, too.
Your wise more than you know.
Been doing isometrics for more than 60 years and still do them
It's incredible the information out there now about isometrics.
I started with a Charles atlas course,then bought a bull worker also always using my different body parts ,to get results.
For my age I look great even fitter looking than some 30 year Olds.
But I found your information fascinating and will try more of what you are explaining.
I also now use synthetic exercise s
Bands of different strengths,which I also find brilliant.
But I have never been really big.but always looked FIT .
thanks for your additional info
what made you get into isometrics training ?
@@jasonvoorhees8899 Back then it was often seeing a Charles Atlas ad in a comic book or magazine.
Although David has a few more decades on Earth than me so maybe different in his time.
Wow your a monster cool
Isometrics comes from Greek language( ISOMETRIA) and essentially means "equal measures". "Metrics" stands for measures and "Iso" stands for equal! When pressuring a wall we are not really doing isometrics, as part of the energy spent is absorbed by and through the wall, and therefore WALL "RESPONSE" is no longer equal. It means that Newton's third Law is not quiet correct as he did not take in consideration this possibility, much less calculated the density of the materials involved. Formally stated, Newton's third law is: For every action, there is an equal and opposite reaction. So, when pressuring a brick wall "reaction" is going to be much different than when making pressure on a wall made out of cotton( a softer surface will of course absorb even more energy) As for the static issue, you can also walk or move while doing isometric exercises, so it's not completely static, you see my point? Bottom line: Isometrics is using one part of the body which is governed by an intelligent command ( the brain) against another part of the body which is governed by an intelligent command as well, and far as I know, a wall , is a inanimate matter that is not governed by a will power. Isometrics can be trained against an opponent like the ancient Spartans used to, when organized in couples. But self isometrics goes much beyond as this can literally become a battle of brain hemispheres. Let me give you an example: When holding both hands in front with arms down and almost straight, making a pressure with the left whole arm downwards , against the right hand , the real work that is been done is a brain exercise as the right hemisphere which commands the entire left hand side of the body "tells it" to press the right palm downwards , while simultaneously the left hemisphere which commands the whole right hand side of the body tells the right arm and palm , to equally resist!( STATICS) in opposite direction It 's an "x" brain/body scheme. I know isometrics very well as I have been studying and training it since 1975. While training isometrics it is vitally important to implement correct breathing . When exhaling you ought to do an continuous "ssssss" sound through the mouth, otherwise you will damage the heart severely . There six different way to train the same isometric exercise and breathing explanation should not be neglected. min. 15:02 how it should be! Left fist pushes the right one upwards with equal resistance , while exhaling and doing the "ssssss" sound through the mouth. No rope or any other outside materials are needed. And to conclude. Isometrics only bring good results when doing in three different angles. So you should do the exercise freely in three different levels. Most people who teach Isometrics don't know what it's really all about. In order to get big muscles Isometrics time length should be of 3 minutes while deeply inhaling and exhaling through the nose. As said before. Most people who teaches it or trains it for a long time don't know what it's really all about. Training is for short periods of time will never make your muscles grow.By the way, Charles Atlas never taught Isometrics . He taught Isotonics which is working a group of muscles against the other throughout movement of the parts involved. Do you have page on Facebook?
David Boyd how frequently do you train w/isometrics?
It's also worth mentioning that isometrics stimulate testosterone production that helps in normal non-isometric workouts as well. I get massive and ripped by doing isometrics one day and pyramids the next day. Of course, rest is also essential. But I found that rest days are fewer and far between with isometrics for some reason. With isometric training the recovery periods are about half the time as other workout recovery periods are.
Issue 33 The Amazing Spiderman 1965. Read it till it shredded. Yes isometrics are another technique revisited from the old days and very beneficial. Charlie Atlas rules!
You know your stuff! Classic issue :-D
Alexandr Zass was the inventor and pioneer of isometrics, look him up that person is said to have inhuman strength he used to carry horses, break chains and occasionally getting run over by cars (intentionally)
Bro nobody 'invented' isometrics, they're a fundamental part of how the human body is able to work. We've been doing isometric activities since our ancestors were holding onto tree branches.
I have mucked about with isometric training for the last few years. This video has given some great insights. Time to step it up!
Thank you so much 🙏🏻🙏🏻 And good luck!
Thank YOU so much!
The greatest is, you can do that anytime anywhere! Stand waiting in line, do hole body contractions etc. Sit in a chair, do contractions. Any boring dull situation is perfect to improve yourself. Takes even no willpower or Discipline. Just do it. Better than waiting...or smoking...a kin dof combination with Jacobson...or dealing with the Impulse to eat - contract until the impulse is gone...
This is by far my favorite topic, super interesting and intriguing. Super excited for more content!
I also have added isometrics to my TAI CHI workout--- and it's giving me GREAT gains quickly!!!
I'm so happy I found this channel. Bodybuilding, comics and martial arts are my favourite things-and learning more about the physical and mental science of self is so fascinating. Thank-you for creating this, I'm a fan.
This is the most amazing channel on UA-cam, for martial artists, and athletes. You never cease to amazes me with your content.
Thanks! I've been watching your other videos as well. Keep up the good work. Your videos keep me motivated.
Thanks very useful information I knew about isometrics but not all the other stuff that went with it your videos are so detailed and awesome keep putting them out you are helping a lot of people
New ways of training that seem more gentle. Thx for the fun tips to make training more interesting!
I've been using resistance bands to simulate drawing a bow and holding that position for as long as I can, really makes a difference in the speed of my draw.
Thanks for the information, hope we get a series on explaining isometric training and muscle control.
Everything said was perfectly correct. I ve been trying isometrics for some years now, on myself. But I ve seen override isometrics can build mass as well.
Another video with an exercise method that is easy to adopt with minimal or no financial / space / time - excellent!
One of my ex-gf worked in a mental facility.
The stories about hysterical power are true.
A 50 kg woman pulled a bolted sink from the wall. Just a casual day at work.
Awesome video bud I've been looking for something like this for a very long time. cheers, keep up the good work
Freak content, im doing iso training for a time, and for sure, strenght grows beastly, either the muscle quality!
Interesting info on yielding isometrics (long duration) and muscle growth. Oak forward to update on this !
Thank you for your videos. I learn so many new things every time and you are such a cool bloke
best vid about the topic in the world!!!anxiously waiting for vol II with info about split, volume , frequency and other tips.
Thank you kindly! More on the way :-D
I could use this to increase more force on my punches! Thank you so much for this!
It will definitely do that! Try using a belt or similar and using it to brace your fist against a post or tree. Train at different joint angles using ballistic isometrics for max benefit.
@@TheBioneer you are correct I think
Another absolutely brilliant and informative piece of work, excellent thank you
New subscriber. I was doing this type of work out 30 years ago with a bullworker. Going to start using this method again. Thank you for an excellent video on the topic. 👍👍
excellent video thanks, subscribed. I have been adding dynamic tension to my band's training as I am over sixty as don't lift weights anymore and my gains have been amazing, strength has always been an issue for me, especially my shoulders and I want to do more isometrics to add strength. great tips thanks.
Another great video! Thank you!
Well done researched topic with excelent summary of the information and great tips and tricks. Very good job!
Thanks a lot!
Simple, creative, humble, educational. Many thanks, Sir!
Underrated ! Keep up the good work man !
Bro this video is gold!!
I have been using some methods of isometric training in my calisthenics routines but I will definitely try new things after watching this video
Thanks!!
Awesome, glad it was helpful! Good luck with the isometrics, let us know how you get on!
Good job, Very informing, Pretty much what I was looking for. thank you
Very interesting and useful video, learn a lot.
Thank you.
Thanks Adam. Another gem to review. I agree with a few comments regarding your Channel Is underrated. Great content Lad.
Big heaps of respect from Irish Bob👌👌😎😎
One form of grip strength training that I like to implement which kind of encompasses several isometric training methods (ballistic, overcoming and even yielding is to pick up a dumbbell (alternatively you could use one of those Nigiri Game gripping jars used in Karate or even a jug of water will do) and try to crush it. I've found that it works great for developing crushing strength as well as holding strength in your fingers.
You give out the Best Info And Knowledge:)
Cheers mate you Help me Alot.
Thank you for this video I will at it into my routine this should help me with grappling
Really good information the variety is amazing
I’ve been incorporating isometrics into any free weight exercise just by holding at the half way or 90 degree position for about 10 seconds of every rep and moving through the overall movement really slowly. I love it, it really fatigues the muscles and helps stability, tendon and joint strength
I love it. Thank you and Bruce Lee.
Absolutely love your isometric videos
Highly underrated video based on viewership. A good measure of your video's value is it's approval rating of approximately 100:1 meaning that for every 100 likes there is only 1 dislike. Most videos on UA-cam struggle to break the 10:1 barrier. So while number of views reflects popularity, the approval rating reflects actual feedback from viewers who took the time to watch and assess before giving their feedback. Great work - Keep it up!
Never heard of this type of workout before but my friend does some of these, I'll have to try some this stuff sometime
Good points. I do this when I wanted to get back into pushups. I had shoulder issues so stopped doing them for a while. Then when I tried to do them again, I could only do a few. So, I would do a few sets of full range of motion pushups, then, for my final set. just lower almost to the floor, which is the hardest part, and try and hold that for as long as I could. That really increased my strength. So yes, there is something to isometrics. Good video. Peace.
Very interesting, thanks for sharing
IMHO: This whole type of exercise theory is AMAZING, and VERY Interesting!!! Please do more videos!!! Thanks!!! I think that there might be a great many ways to use of wide "tow straps", or ropes, or chains, boards, or pipes.
Thanks :-D Yeah there's loads of stuff you can do, and I plan on exploring it more in a future video. One commenter suggested using a rope ladder, which is genius!
Your knowledge is appreciated.
You are an outstanding teacher!
Thank you for showing this information this is a big help
Fantastic, just what I was looking for, cheers dude
More on iso's please! Love the science behind it.
Great info presented in an entertaining way. Cheers.
Love the videos. You seem like a nice person with something good to share. I love videos like this. Very good stuff about muscle fiber recruitment.
Thanks a lot! :D
That was exactly what I was looking for, thank you.
I practice Iron Wire dynamic tension set from Hung Gar. Its crazy effective. I did some pressing against my wall... I went right through the drywall.
Not a lot of people explain this topic you explain it well good video keep up the good work
Thanks a lot! I shall try!
Bioneer has great explinations
Perfect for Martial Arts, when you want the power and force but size and bulk just gets n the way. Thanks for the explanation.
You can set the pins in the power rack at different heights and push against it with the bar. You can do any of the big three lifts this way. Love your channel btw.
Interesting video, am new subscriber. On another note I am really enjoying the increase in production quality :)
awesome info and thanks
I like the moment videos you have
As I’ve got older. 37 .I’ve been doing more strongman and movement training
Trying to be big fast and in shape
Great info as always.
Thank you for making this video. I happened to have a copy of: "The Art of Expressing the Human Body," by John Little which covers Bruce Lee's training methods. The index shows his 8 basic isometric exercises that he used. I'm sold! Thanks again!
What exercises were they can u tell
@@RJGURRI www.academia.edu/19516589/Bruce_Lee_the_art_of_expressing_the_human_body
Great channel,great tips.
Great info. Thanx man!
Thank you, this is very, very helpful!
This is perfect for my needs now that I can't go to the gym and don't have a lot of weights at home.
very helpful. thanks for it !
Excellent info!!
I just wanna help people that struggle with a setup for overcoming isometrics, get a resistance band, place your foot very high on on it, and then pull or push or whatever, that way you should be able to pull/push it after it's elasticity runs out making it unable to extend and making it a great way to practice overcoming isometrics, or being a weight plate and try to squish it in your hands.
Hope it helps :)
Great Info-Thanks!!
Def gonna add this to my routine
How about isometric for legs !!. Don't really see many of those .I have been doing isometrics for 60YEARS .I'm not gignormous. But I'm reasonably toned and strong for my age .
I still do them today after having a quadruple heart bypass and 2 knee replacements.
So I'm happy with isometrics and now I use rubber bands and incorporate isometrics into those movements,which are quite incredible ,with the different positions you can get into ,using BANDS 😀😎🤔😇
@DavidBoyd try doing the horse stance for your legs.
Excellent video!
Wow Dennis Rogers is amazing! Thanks for the video, I will definitely start including these to my workouts. I'm going to get creative :D
Yeah he's awesome! And that's excellent news, good luck with the training!
Like it very much very good
I use to have the bullworker aswell
If I'm understanding this video correctly, if you have access to a squat rack with peg holes, you can move the J-Cups up and down and train a variety of movements at a variety of angles by just loading more on the bar than you can possibly lift. For example, to train the bottom ROM of your bench press, place the J-Cups so that the bar is just over your chest, load on, say, 405, and then press into the bar. You could do the same by placing the J-Cups so that the bar rests at the bottom of your squat. For overhead press, place the J-Cups as high as they'll go and press that way.
Air powered workout machines are perfect for static full contraction moves, increase the load while holding the position for 10 seconds, then release pressure. Also DDP Yoga uses isometrics throughout the yoga moves.
Good stuff. I found that the yoga triangle pose is vary effective for shoulder development and the upward facing dog is good for pecs triceps and delts. You need to hold these positions for about 1 minute or so.
Handstands are good for shoulders and such as well.
RDJ2 ok thanks
Thank you for a helpful vid. Isometrics are very helpful for older guys like me, as they're much easier on the joints.
Outstanding video! Thank you ;)
Isometric training really hits hard. For me I always use it through doing mostly push ups, sometimes dips, and chin ups. Push ups really give me that pump when squeezing my pectorals and chin ups really hit my back hard as Im able to focus well with my mind muscle connection around my back more than the biceps
Im so glad I found this dude
Thank you Mr Bioneer, I can grow stronger even further