Isometric Hypertrophy: Everything YOU need to know!

In this video, we'll dive into everything you need to know about isometric hypertrophy. From its definition to its benefits to how to incorporate it into your workout routine, this video covers it all!

If you're looking to build muscle and strength through isometric exercises, this video is perfect for you. We'll break down the science and techniques behind this form of training, providing you with valuable knowledge that will help you achieve your fitness goals. Don't miss out on learning all about isometric hypertrophy!

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0:00: Myth
0:22: Origin of Myth
0:40: Studies on Isos and Hyper
2:54: Guidelines for Iso Hypertrophy
5:07: Iso Hypertrophy Demo
6:16: Tracking and Measuring
6:48: Using the correct load for growth

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[regprofant]

I’m 80 years old and lifted weights since I was 13.. like most I suffered injuries over the years. I now use isomax and putting on muscle without aggravating my old injuries

[NoLimitSquad]

Its been three years and I still find this particular topic wild💯

[CesarAlvarez-plsm]

Hypertrophy
Intensity 70%
Total Sets 3
Rep duration 40s
Rest periods 60s

[juanpablopamplona]

i've been only using isometric exercise for 2 years now as doctor disallowed me to a heavy repetition movement and the result is, i've gained more muscle than 3 years of my traditional resistance exercise. why didn't know this before? i wasted a lot of time.

[paulrichmond]

At 70 I use isometrics exclusively. Not looking to get bigger just maintain my strength and shape. But what I've noticed is although I'm not looking for size my delts, arms, pecs and back muscles have thickened.
I used to train using Mike Mentzers high intensity training method. Using which he used to say to get bigger you have to get stronger. And I'm finding that now using isometrics. For months I train and my resistance can be increased with no noticeable change in my body. Then boom! Pretty good for an old un'.

[wolfpower]

Brother first like and then watch. Cause u never dissapoint with facts about isometrics. Thank you for that!

[raymondsanchez]

No need for being big, when strength is built to do daily task. Iso, all the way!😁

[Joe.T]

Another awesome video Chrys! I just wanted to let you know, while following up on a paper talking about mechanical tension being the main driver of hypertrophy, I read the following in a meta-study: “a muscle usually has to be performing some type of contraction to experience mechanical tension, whether that be eccentric, isometric, or concentric”. This means even for people that only talk about mechanical tension (and ignore time under tension), isometrics is still considered capable of hypertrophy, because It generates mechanical tension-just like weight training!

[woodlandbiker]

Surely with overcoming isos if you are pushing or pulling your best every time for the right amount of time you are always going to be advancing. Each time you push you get stronger the next time you push you naturally push harder because your stronger.

[synitarthrax]

I try to keep this short (right). I use Overcoming Isometrics exclusively. I don't have a ISOChain or ISOMax. Instead I use the WorldFit ISO Trainer which is a set of straps with fantastic handles. Since I see a doctor every 3 months I use that as my workout periodization. I started off holding 100% ... or so I thought ... of my max at 3 different angles starting at 20 secs then adding a second every week. I took 30 sec rests between angles. I considered each angle a set. By the time of the next appointment I was at 32 seconds. This was the first time I did this and my CNS was so burned out I needed an afternoon nap to recover. Later, as I adapted, I started at 30 secs and went from there. As long as I don't exceed 3 exercises in a single workout, my CNS is just fine. Every cycle, I changed back to 30 secs but with different exercises. I'm close to doing this for 2.5 years now.

On the way, I noticed there is a difference between what I thought was my max hold and what it could be after the ramp up. Every couple of breaths I would try to squeeze harder and the contractions soared. Not sure if this was just a mental thing but I left each workout knowing I gave everything I had and if I didn't have the muscles "quaking" which means I've gotten to the Type 2 fibers, I tried harder the next time. The first thing I noticed was I was stronger. A LOT stronger. Also, I was not only able pick up heavy stuff (for me that is) but I could carry it for a while.

Things I had problems doing before are non-issues now. This what I wanted. Happy dance. My goal is not to be in a walker when I hit 70 and so far I'm right on schedule. What I didn't expect was the muscle growth. After all, absolute strength is all about fast and how many muscle fibers the CNS can recruit at one time so I expected strength and strength-endurance but I started noticing every muscle in my body was getting bigger. I didn't think this was possible at my age (68) and it wasn't something I was looking for. To make things more confusing, I'm also on a slight calorie deficient. This is not supposed to happen. Oh, other than an ammino acid supplement twice a day, I take nothing. No creatine. No drinking gallons of protean powder. No breakfast of champions (I'm not talking Wheaties here).

I'm nowhere near looking like some pro, but it's clearly noticeable by myself and my family. I know for a fact Isometric work can increase hypertrophy. Considering it's about time under tension with a sufficient load ISO's fit the bill. There may be a more optimal way of doing this but right now I'm not going to change what works for me. Great video. Keep preaching ISO's. They are an old school system that really works and my joints never felt better.

[shannonphilpott]

Great job explaining how to get bigger and stronger using isometrics.

[waynehagerty]

Once again you deliver great information! Keep spreading the word and educating about this fantastic training method. 👍

[benjepson]

Been thinking recently about adding this to my Isomax routine, you've convinced me!

[whoknows]

I am very interested in this topic. I still need to try this!

[nikolatesla]

Great, great Information! Thanks for that video

[mreverybody]

I bet the myth that isometrics cannot make you bigger was not an accident. Do you have any idea how much money would be lost if everyone knew about overcoming isometrics? Think about how much money the health system would have lost if people knew. The money lost in surgery, Doctors appointments, pharmaceuticals and other treatments.

I think Overcoming Isometrics would have meant loss for gyms and other fitness programs. At the moment I see a lot of people saying that you need to do other training alongside it. For example they talk about concentric, eccentric and explosive movements. But since they have never only trained isometrics for a long enough period of time (Vs traditional methods) how do they really know for sure? The science says that runners that train isometrics get faster as well. But people try to tell me that you can't get faster by standing still...

Ive trained with barbells, dumbbells, resistance bands, calisthenics, body weight and Ive used all kinds of equipment. The Isochain beats every single one (I'm selling all others) and Ive never felt stronger. This strength is shown in every day life as well. Others even look shocked when I do something that was supposed to be difficult but I lift it with just one arm like it's nothing. All I use is an Isomax with the metal plate, a vulken numbered strap and a Sanddune Stepper for warmups.

[regprofant]

I recommend the book on isometrics by coach wade first as it covers everything beyond one’s questions. Absolutely varifiable proof that isometrics is by far better. It’s only slightly #2 but for long term use or older people it’s very advantageous in regards to avoiding injury and there by no downside from injury. #2 is so minimal that it would be hard to see the difference without instruments

[oldjohn]

Since young age i have experimented every style of workout. Everything works. But when i got into isometri my strength was in a higher level. Be stronger, not bigger, makes me fell betterment

[DoggishJayo]

it would be cool to see your experience with this and not just the infos from the book

[Ygaming.]

Once you have better fascia connection then you start to train overcoming isometric Damn you will be strong strong as bull because of both fascia and neurological strength