A Guide to Isometric Training for Awesome Power

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

[kriss]

This guy is the most underrated fitness you tuber.

[chrissparrowhawk]

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!

[EricMossthestrongmanexperience]

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.

[NoLimitSquad]

This video is pretty much 50% responsible for why my channel exists. You spurred my interest in overcoming isometric training bro. Thank you!

[patrickvanmeter]

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

[RetroFirepower]

My grandfather used to tell me about this when I was younger but didn’t listen wish I had now.

[TwistedMesses]

Just when bodybuilding was getting boring, perfect timing, thanks for the video

[Youngerthroughfitness]

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.

[BrianTaylor]

I love isometrics and regularly use them as part of my over all training program. The strenght gains are amazing.

[davidwayne]

I also have added isometrics to my TAI CHI workout--- and it's giving me GREAT gains quickly!!!

[reginaldmarselus]

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

[unixbadger]

I have mucked about with isometric training for the last few years. This video has given some great insights. Time to step it up!

[claudes.whitacre]

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.

[misterwonderful]

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!

[davidboyd]

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

[vincentdesiano]

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!

[Yohanryan]

Underrated ! Keep up the good work man !

[RowdyGT]

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

[SerratusAnterior]

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)

[The-Contractor]

Years ago, when I was big on moving around heavy iron, I read a scientific study regarding maximum muscle contraction with 100% being the goal. Short answer: It happens under one circumstance, when a person is electrocuted. We were never designed to go "all out."