Why Isometric Workouts Are Work

 

Knee & Hip Isometric Exercises Ask Doctor Jo

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Isometrics Build Stronger & Harder Muscles

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Isometric Strengthening Exercise

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20 Isometric Exercises Anyone Can Do (With No Equipment)

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Do Isometrics Build Muscle? (YES IF…)

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Isometric Bodyweight Training (How it Works!)

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THE BENEFITS OF ISOMETRIC EXERCISES. One of the main benefits of isometric exercises is they work a ton of muscle fibers at once, and “the more [muscle fibers] you recruit, the stronger your muscles will be,” says Amoila Cesar, Beachbody trainer and creator of 6 Weeks of THE WORK. 5 Reasons Isometric Exercises Are Effective #1 They Are Safe.

This is the reason we use them so often in therapy following surgery (think rotator cuff repair). #2 No Equipment Necessary. If you are working out at home, you may have limited access to. Part of what makes isometric exercises so effective is that the exercises usually require a full exertion from the muscle. Your muscle is giving maximum effort, and that is the secret to strengthening. One of the main benefits of isometric exercises is they work a ton of muscle fibers at once, and “the more [muscle fibers] you recruit, the stronger your muscles will be,” says Amoila Cesar, Beachbody trainer and creator of 6 Weeks of THE WORK.

raising of the leg in the second picture. The isometric exercise is generally regarded as more effective for maintaining muscle strength than for building muscle strength, hence it may be recommended for purposes of rehabilitation. The isotonic exercise is the one people generally.

The principle of isometric exercise is simple: hold a weight or a position you’re comfortable with for a fixed period. Gradually increase the resistance or the time held under tension, and your strength and endurance will grow accordingly. The intense isometric contraction in your muscles is the key here!Isometric exercises are often incorporated into fitness programs, group exercise classes and therapeutic rehabilitation programs.

While isometrics can be effective for building strength, caution should be taken to ensure that the exercises are appropriate for. Isometric exercises can help build strength, but in a slightly different way than concentric and eccentric movements do. With concentric and eccentric exercises, especially on the eccentric par. Isometric exercises are primarily used in the early stages of physical therapy or rehabilitation.

They are effective in orthopedic applications that require patients to pinpoint, isolate and strengthen muscles. The main advantage is the ability to localize an exercise without involving any joint movement.,Isometric exercises has become incredibly popular in the recent years as it opens you up without much ado.

In this form of exercise, you strengthen your muscles, incinerate fat and get a super toned body. This you can achieve by just activating the muscle fibers in the area, from where you need to.

List of related literature:

Because there are no associated movements, iso­metric exercises are often very safe and have little risk of injury when performed correctly.

“Chapman's Comprehensive Orthopaedic Surgery: Five Volume Set” by Michael W Chapman, Michelle A James
from Chapman’s Comprehensive Orthopaedic Surgery: Five Volume Set
by Michael W Chapman, Michelle A James
Jaypee Brothers,Medical Publishers Pvt. Limited, 2019

Because of rapid accommodation, the strength gain from isometric exercises is generally less than from dynamic exercises.

“Science and Practice of Strength Training” by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
from Science and Practice of Strength Training
by Vladimir M. Zatsiorsky, William J. Kraemer, Andrew C. Fry
Human Kinetics, 2020

The advantages of isometric exercises are that they require no special equipment, they can be practiced almost anywhere, and they yield significant results.

“Constructive Psychotherapy: A Practical Guide” by Michael J. Mahoney
from Constructive Psychotherapy: A Practical Guide
by Michael J. Mahoney
Guilford Publications, 2003

Isometric exercises are easy to perform and require little time and setup.

“Introduction to Physical Therapy for Physical Therapist Assistants” by Olga Dreeben
from Introduction to Physical Therapy for Physical Therapist Assistants
by Olga Dreeben
Jones and Bartlett Publishers, 2007

Isometric exercises, such as alternately tightening and relaxing the muscles of the arms, abdomen, or buttocks, may benefit some older adults by helping them maintain the strength of the abdominal and gluteal muscles and quadriceps.

“Basic Geriatric Nursing E-Book” by Patricia A. Williams
from Basic Geriatric Nursing E-Book
by Patricia A. Williams
Elsevier Health Sciences, 2019

The only significant disadvantage of isometric exercises is that the muscle gains strength only at the angle at which the patient/client exercises.

“Wellness and Physical Therapy” by Fair, Sharon Elayne Fair
from Wellness and Physical Therapy
by Fair, Sharon Elayne Fair
Jones & Bartlett Learning, 2010

The concept of isometric exercises is appealing because the muscles may be strengthened without painful motion of the cervical spine.

“Rothman-Simeone The Spine: Expert Consult” by Harry N. Herkowitz, Steven R. Garfin, Frank J. Eismont, Gordon R. Bell, Richard A. Balderston
from Rothman-Simeone The Spine: Expert Consult
by Harry N. Herkowitz, Steven R. Garfin, et. al.
Elsevier Health Sciences, 2011

To perform isometric exercises, a client tenses and releases muscles.

“Lippincott's Review for NCLEX-PN®” by Barbara K. Timby
from Lippincott’s Review for NCLEX-PN®
by Barbara K. Timby
Wolters Kluwer Health, 2012

See also isometric exercise.

“Mosby's Dictionary of Medicine, Nursing and Health Professions Australian & New Zealand Edition E-Book” by Peter Harris, Sue Nagy, Nicholas Vardaxis
from Mosby’s Dictionary of Medicine, Nursing and Health Professions Australian & New Zealand Edition E-Book
by Peter Harris, Sue Nagy, Nicholas Vardaxis
Elsevier Health Sciences, 2009

Isometric exercises are easily accomplished by an immobilised client in bed.

“Potter & Perry's Fundamentals of Nursing Australian Version E-Book” by Jackie Crisp, Catherine Taylor
from Potter & Perry’s Fundamentals of Nursing Australian Version E-Book
by Jackie Crisp, Catherine Taylor
Elsevier Health Sciences, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Food for thought: When you see an animal (dog, cat, lion, etc.) do what most people call a stretch when getting up from a nap for instance, it is actually an isometric contraction. They are not pushing against their range of motion (stretching), but rather contracting against opposing muscles that are also contracting. Some believe that this is how wild animals stay in such excellent shape without spending hours in the gym, all while sleeping twenty hours a day like lions. It is interesting to consider how their instinct to frequently do these isometric exercises might reap them an excellent physique with very little time spent in the effort. Hmmmm, I’m just saying.

  • I did a lot of ISO, do a horse stance 1st for 20 min a day and work it to an hour a day, you’ll have a core strength like no other.

  • Gymnasts use isometrics ALOT!.infact it’s a huge bulk of their training program e.g front lever, back lever, planche press, L-sit!..these movements highly increase gains in functional performance and your closed chain movements!

  • Hello I’m new at this. Can any one tell me how long I should hold these poses for and how long I should do the whole exercise for? 10 min? 20 min? Thanks for this video by the way.

  • Hi Jeff. Love all your videos. My name is Ian, and I’m 55 years of age. I’ve started doing a lot of calisthenic workouts. Could you do a video showing a series of isometric bodyweight exercises. I’ve been working out for years now. But I’ve reached a point in my life, where I don’t have the time to go to the gym. So I workout at home now with a 35lbs kettle bell, a barbell and dumbbell set and an ab wheel. Waiting for your response. Thanks.

  • I’ve done this kind of workouts myself and I can say they are as tough as lifting, and it helps strengthen your core as well. It can include pretty much any position you can imagine from squats and lunges to planks, worth including regardless of what’s your main focus.

  • I have a friend with a degree in sports science, who swears isometrics exercises don’t increase muscle strength or size, as well as not transferring outside of the angle the iso exercise is done in. If anyone could point me in the direction of some bona fide scientific studies into isometric exercise, that would be awesome!

  • Thank you for the video. Very informative and helpful. If you get a chance visit my site as well and listen to the music and subscribe.

  • I looked at a study that said if you can hold an isometric exercise for 20secs you should increase the weight, obviously for yielding contractions. Just a little tip, Jeff your amazing man, just thought I’d add some info, not trying to steal your thunder, youve helped me so much.

  • Many many years ago, I also heard a neurophysiologist recommend isometric holds with 110-120% of your 1RM, he said this recruited more motor units.

    However, this looks dangerous to me. I think of people who tear their biceps tendon during a deadlift. So I am trying to curl a weight I can’t curl, I am trying to press a weight I can’t, etc. This is nothing like exercises that are isometric by nature, like a plank or wall sit. And it is not like isometric contactions that normally occur when we do an exercise, like isometric core contraction during curls, or isometric forearm and trap contraction during farmer’s carry. Say I am trying to deadlift something I can’t. Is that really not dangerous?

  • Great video!! As a PT I have developed an isometric training system, to help my clients when recovering from and injury or later on for strength training, and particularly for people over 40 it´s been an all positive experience so far.
    I am now 50 y/o and compete in Brazilian Jiu Jitsu (BJJ), a martial arts discipline where isometrics and concentric work is a constant, as you grip, pull and hold in just about every move you make. I do 2-3 trainings a week for 20-25 minutes and is very effective and safe (especially for people over 40), to improve muscle and joint structural strength. As Jeff says, highly recommended as part of your training routines. Cheers!!!

  • Hey, I am not a native English speaker. Is there any chance you or someone here would put some subtitles to these videos so we can follow easier along and learn the workout vocabulary, that seems really difficult (to me at least). Thanks and much love from Syria:D

  • Just in the same way as in former religions, believers had to obey comands to obtain the salute of their soul and they were probably searching for the prophets of God to help them in their way, we are looking for the true prophets of Fitness and listening to their programs to obtain the salvation of our body on our way to Success or at least more modestly Good Health. People had to repeat prayers every day an amount of time, just the same we have to make our reps. Unfortunately we remain as we are and obtain nothing but tendinosis on all our joints as a price of all our pain. No pain no gain did they say. In fact Much pain for no gain do we have to aknowledge.

  • I love the way he teaches does exercise really work with me!!!! Thank You.Bryan.���� I didn’t know how to work with my rollers wheels and I learned with you����

  • This made me way stronger than ever in respect to the amount if time spent trying other techniques, but I still lack hypertrophy. I think hypertrophy belongs to eccentric phase of the exercise…

  • What you are referring to here Elliot is overcoming isometrics.Yielding isometrics are done every time we move,bend and lift weights,it is one of the reasons muscles don’t waste away,even on individuals who don’t lift weights.For example when you stand the quads are under a yielding isometric contraction.We all know barbell squats are great for developing core strength,but how does the core strengthen when we do a squat? It amazes me that seasoned fitness pros don’t realise this.

  • I stumbled to your video by accident. I do a few of your isometric holds as part of my bodyweight training. I am going to try the ones I haven’t done. There are a few I may not be able to do them, the fact I am 75.

    Saying this, I never thought I could do the pistol squat but I did.

    Me doing strength and resistance training, benefitted my health and well-being. I have toned muscle definition physique. I was diagnosed osteoporosis in 2008 but in Feb 2019, my DEXA bone scan result was osteopenia. I aiming in 2022 no more osteopenia medical condition. Of course, my congenital lung (underdeveloped right lung has only one lobe instead three lobes) is permanent. I was 32 when doctors in Guy’s discovered my condition purely by accident.

    What I need to know is how many seconds to each isometric hold? I can do 4 mins the sit wall position as a challenge to myself and to other gym users.

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  • isometrics essentially means driving energy into a muscle AND it’s counter-mover muscle. Say you flex your bicep at 90 degrees, you’re basically also flexing your tricep muscle isometrically (=on an equal amount) with the bicep, meaning that they cancel each other out, meaning there is no displacement of the arm (it stays still, “iso” which means equal)

  • great thank you I have just stumble here and tried all the exercises out and feel great. I will add some of these to my morning orutine.

  • You appeared to have commented to yourself and basically told yourself that you’re an idiot and then proceeded not to argue with yourself. Just sayin’.

  • have you heard about the term (Aerobic isometrics ), Steve Justa is probably the one to renown this kind of isometrics, it refers to long holds of 1 min + he assumes that it’s one the fastest ways to lose fat and gain explosiveness all over the body, i would like to know your take on the matter

  • Do this in a power rack for bench press set just inches below your full lift than have two people lift the bar so all you have to do is hold it. Start at 50lbs over your 1 rep max when your Abel to hold it for 30 seconds add weight intill you are failing at 15sec.

  • Isometrics are great for mental health. If I have trouble getting out of bed, off the couch or out of my house, a few minutes of these stimulates my brain enough to get me going, and it improves my mood.

  • We do a ton of isometric and dynamic tension in Pentjak silat. Builds power for hitting and movement also helps in strength training to use with weights. Nice vids thanks

  • Bruce Lee had a 2×4 with a chain coming off it.   He would stand on it and attach a bar on the chain at various heights to allow him to strain against it.   Bruce was very strong for his size, I think that’s one of the reasons… maybe I am not right but I always felt ISO was for pure strength and isn’t going to build much size.

  • You’re absolutely right and it’s something so many people miss. Flexing and posing and holding a tensed position is a huge part of that final refinement (definition, separation, hardness, etc) prior to a bodybuilding contest. And it’s one of the reasons why the old timers looked more polished than the guys today without, clen, diuretics, and tons of cardio. I’ve had to take weeks off from training and would just do isometrics /dynamic tension in my spare time and lost no muscle. In fact, I looked sharper. They work.

  • Oh and i think the type of training that you mentioned your brother doing is called QiGhong! Holding isometric positions e.g Horse stance, bow and arrow stance etc etc

  • I do only isometrics and cardio. If i can do an exercise for more than 6 seconds, i skip it or make it harder. I pack muscle fast in general but this was faster than anything else i ‘ve tried (including Crossfit, swimming and free weights)

  • Bruce Lee was inspired by the olden days Indian wrestler the Great Gama. Have you guys heard of Gama? He would spend every day attempting to uproot a tree as part of his training, and that was apparently a strength training method in it’s own right. Though he never actually managed to uproot a tree, he may have been on to something…

  • I imagine isometric will improve blood pressure control. I didn’t know it had a name until just now. Watching American ninja 2. Jack’s said to a hot chic try isometric so I looked it up and found this video. I was doing that when I was in 4th grade. I’d turn beet red and freakout the other kids. Weight helps but you can resist without any weights. Just focus on every body part and lock it in. Do not curl ur body. Put ur chest up and shoulders down tighten the core. Plant your feet and press down and out with your feet as if you want to slide them away from each other but they are pressed to firmly to the ground to move then squeeze everything in while forcing your whole body out. If nothing else you will have a great bowel movement after ;))

  • Hi, my wife (27age) is getting severe back and knee joints pain, she has undergone mri and blood test and finally the result was no inflammation in si joints in mri results but she is hla b27 positive. At present doctor told us it is probably spa n suggested her to take pain killers but still she is suffering lot of pain. Please suggest us to over come the pain, appreciate ur respose.

  • OK, tried them all. Biceps Plank, #15, is brutal. Beyond brutal. I modified it by working one arm at a time, hovering my hips about one inch above the ground, and supporting my torso weight with my opposite right forearm at a 90 degree angle to my upper arm in overhead position. This exercise also requires a lot of wrist flexibility, which I would strongly suggest developing first by doing isometric cobras with fingers facing the feet (like how they are in the #15 exercise).

  • Very useful and helpful video. I appreciate the speed of your instructions, all the details you share with each posture, the labeling of the exercises and the organization and rhythm of the video overall. I’m very much looking forward to incorporating many of these isometric exercises into my mobility routines. Thank you. Wonderful job!

  • this is embarrassing but I cannot get down on the floor yet or get off of the floor because of my weight.. Can I actually do these on my bed

  • Great exercise. I do it twice a week. When I do the Superman plank I activate the muscles on the top of my buttocks running horizontal. A few days later they tighten up. I get relief by doing the same plank as the tightness subsides. Any thoughts as to other things I can do to strengthen that muscle.

  • Im on board. I will start doing iso. Known about it forever but ready to do new things and i know the truth in the concept. Max Tension focused protocol.

  • I am a 48 year old woman from India. I practice yoga, I was lookin for some advanced exercises which would help me get rid if my feet pain which I had developed recently, I chanced upon your isometric exercises, I was able to do all the 20 exercises, I started with 15 breathe counts each, it was magical, it has definitely helped me a lot, also I feel there are many more benifts to reap from this, I will definitely include these into my daily fitness regime. thanks a lot for sharing. God bless.

  • i wanted to ask something…..i do go to gym….and do weight training 6 days a weed….2 hours weight training and a few 5-7 min rest and then 10-25 min abs and then 10-15 min HIIT everyday and follow Push( chest and shoulder..i dont do tricep since three muscles a day is too much),Pull(back and bicep) and legs(with triceps) and repeat the Push Pull Legs twice a week so every mucles are worked twice a week…48 hours rest…and and first Push PUllLegs are with heavy weight and nextPush PullLegs are with light weight but more reps…and i have boiled brown grams alot in the morning…some oats afternoon…3 raw eggs before gym and 6 fried eggs only at night along with whey proteins…m pretty ripped but not at sngle digit body fat and have been going to gym for the past 2 years…i m kind of stuck in a plateau though i dont eat processed junk foods or chips or sodas…hardly intake any sugar…and consume a looooot of black coffee…how can i further develop

  • He’s right. I’ve been doing isometrics for 30 years. I hold most positions for 30 seconds, to a full minute. to me, that’s 10 slow breaths. That way, every muscle fiber gets activated,. Just don’t hold your breath while tensing, because it gives you a spike in blood pressure. You won’t be able to use as much power the last several seconds, just be sure it’s about 80% (rough guess) of your available strength that moment.

  • Hello, wonderful & encouraging video. Can you tell me are there any reps to every exercise? Is just one each of the exercise form enough for a beginner?

  • doin an isometric movement helps a lot. if you do one for chest before benchpressing, it will help you get more out of the exercise

  • Thanks for the video. However, I once ruptured my right bicep mussel by pulling up as hard as I possible could with my arms stretched out like in the video. Now I’m always careful not to put that much stress on my mussels or tendons for fear of another rupture. I only mention this because it was no fun dealing with its long slow healing process.

  • My physiotherapist,, who does massages 5 hours a day, which is 90% isometric, is super strong and told me that is what makes him so strong. You wouldn’t believe his arm strength.

  • I remember a funny story when I once did 4 sets of 10 chinups and I felt all pumped up and badass, although not exhausted. A few days later I had to help my dad install a big mirror in our bathroom and I had to hold the mirror in my hands, for 15 minutes straight, and it wasn’t even that heavy yet it made my biceps sore for like 3 days straight lol. It motivated me to start taking isometrics more seriously.

  • Bruce Lee used isometrics for strength training. What greater expression of power is there than a 145 pound guy who can jack-slap a 200 pound guy across a room and through a wall?!

  • Dr Jo that’s great explanation. I tried those and got some relief from pain. I need some excersises for fat pad syndrome. I have pain in behind patella. My patella is got loose. And not align properly.

  • Eliot you said ( 1:20) ”like iso meant ice, frozen”.One little correction with respect to your vast knowledge on the subject: isometric comes from Greece (ισσομετρικο): iso (ισσο-) means equal, metric (-μετρικο) means measure. So you should think something like equal measure/amount of strength, motion etc. I think it makes sense. Thanks for all the informative vids. Greetings from Greece.

  • Good video. Another good tip is to work the negative repetition more, and or do super slow 10 sec up, and 5 sec down. you can also reverse that 10 don 2-5 up. I am getting back into workout, and I am trying to improve with a slower negative.

  • If anyone didn’t understand the bit about the hard looking muscles, like the guys who look like leather all over, isometric exercise is about recruiting more muscle fibers because your body never goes full in at first.:) Since it won’t fit here, look for articles on muscle recruiting most anatomy and physiology books will have that. That leathery effect will last a couple of hours.

  • Isometrics are the best I think the joint angle strength is a myth (I hear) but I’m doing them.. yielding iso chin ups (mid range) push up mid range… overcoming wall punch.. overcoming curl mid range with hands overcoming tricep extension mid range With hands pitted against each other.. overcoming deadlifts and yielding roll out holds.. side planks on each fist and some band pulls here and there I’m going to experiment I bet I’ll be able to do A LOT of reps in a year when I try again.. why grind out reps when you can hold and make better results including strengthening tendons joints muscle gain power speed and that kind of strength that’s super human type of strength… people sleep on isos

  • I absolutely love isometric or static contraction training but I don’t depend on it as my sole form of training and I think that’s key here. The biggest benefit I see is maximal time under tension which translates into strength which has a carry over effect on tradition concentric/eccentric lifts.

  • Question: If eccentric/concentric exercises requires you to slow motion as you change directions, is there any benefit in just going full-blown concentric such as throwing a heavy punching bag as far as you can? Then there’s no slowing of the motion to change direction.

  • Great video thank you. Just wanna add one thing for those unacustomed to exercise just so no one gets discouraged.Hollow body is an amazing exercise. If you only do one of these that’s the one. Now if your starting out you can make it easier by lessening what is elevated. Try it with your arms by your sides until you work up. If that’s still too much keep arms at sides and bend your knees a little bit. Don’t be hard on yourself. First get that core in shape and you’ll be amazed what you can do once all those muscles ar strong. It will increase strength and mobility throughout your whole body. Also when just starting out try holding just until you start to feel it and do a little every day. You’ll build up faster than you think and if you don’t go til exhaustion chanced are you won’t be hurting the next day. If you do go til it hurts you’ll end up having to take a few days off and than you’re just starting from scratch. In the beginning less strain, more gain. All that feel the burn nonsense is only good if you wanna build mental strength which is great later on. In the beginning just get your muscles back in shape like when you were a kid. Healthy happy training happy people. Amituofo!

  • You mentioned that your brother practices these isometric stances can you give a more detailed description of what he does exactly and how long also which martial art does he practice? Thanks btw great videos

  • Nice video. You may also want to checkout the review of isometrics strength on my blog at impactreviews. com/isometrics-strength-review/ Thanks. Pkl Thibaud.

  • Paused and liked this video just for the brilliant explanation; Isometric, think ice, you’re frozen there. Then of course kept watching:p

  • 1/Joints flex. Muscles contract. 2/Problem for most people w/isos: They aren’t trying as hard as they think. 3/As far as generic strength, any single isometric position -willstrengthen the -entiremuscle. The reason it doesn’t seem to is because even the simplest movements involve specific SKILL rehearsal to exhibit full strength.

  • Having gone through the comments section for the 20 isometric holds list, well, let me make it myself. Need to get a printout now, so can have a look at it from time to time. Calisthenics practitioner here, the single arm plank and bicep hold are challenging and functional like no other. Thanks Ryan, keep rocking.
    #1 Wall sit
    #2 Sumo squat
    #3 Calf raise
    #4 Static lunge
    #5 Hamstring curl
    #6 Active beast
    #7 Forearm plank
    #8 Side plank
    #9 Glute bridge
    #10 Superman hold
    #11 Straight bridge
    #12 Floor-assisted L-Sit
    #13 Straight-arm plank
    #14 Leaning straight-arm plank
    #15 Biceps plank
    #16 Single-arm plank
    #17 Wall T-hold
    #18 Bent arm pike
    #19 Hollow body
    #20 Chest to Wall handstand

  • One question. Wouldnt pressing in a doorway whether it’s the top or the sides Be Max effort since it’s an immovable object? just asking because this video is very informative I do a lot of isometrics with my bodyweight raining and I just learned something from this video.

  • Does anyone know how to go about asking questions to Eliot that may get addressed on Youtube? I’m really curious to hear his thoughts on dynamic tension, which is similar to isometrics. Dynamic tension involves applying max tension (flexing) while going through a full range of motion. I definitely feel an intense pump doing it, but I’m not sure how it compares to something like weight training, and what the differences are at the physiological level. I highly doubt one could get the type of size gains one can with weights, but I don’t care about that, so long as I’m building functional/balanced strength.

  • Would love to see you review the old Charles Atlas program. Very dated, goofy at points, but still some good old school wisdom there.

  • Elliott your brother is standing like a tree…QIGONG Zhan Zhuang… I spent 10 years riding Fast Attack Submarines in the USNavy…not much room…many of us did isometrics training…this included Zhan Zhuang… You’d be surprised how strong you can get by standing still…with is pi metrics you can increase the spread and power of your punch and or grip…

  • Don’t overact. It’s melodramatic with a touch of phoniness. It’s like you are a little too impressed with yourself, putting the focus on you, not on the message. Not good emphasis.

  • My sifu in tai chi talked about this style of strength training and I was a bit doubtful, but now that i’ve tried it, heard it from you, and learned the Bruce Lee trained the same way, i can vouch for its effectiveness. Right on Elliot, train like the old kung fu practitioners did!

  • Hi Doctor Jo. What do think of exercise programs like DDP Yoga which use isometrics along with Yoga moves? I have the app on my phone and the DVDs. I’m interested in what a PT thinks of a program like this. Thanks.

  • How are you I’m wondering how would I go about asking to be one of your probably many apprentice I’m just getting the info to be a licensed personal trainer and would like to get the training from a person like yourself peace and love thanks for the time

  • Thank you for this high quality video! I’ve been needing a “no gym” workout routine. (Sheltering in place has meant snacking BIG TIME.) I do try to jump rope at least 3 times a week. Number 12 is straight up gangsta by the way!! I don’t think I could ever possibly do it however. I just love the idea of not being tied to a gym membership covid 19 or not.

  • I got one for you college boy.you see this is why not everything you read in books or think you know is correct.here we go..grab the heaviest weight that you can hold for around five to ten seconds after your warm up sets in any movement of your choosing say military press seated per example hold say200 or 300 or 400 or even 500lbs. at the top position if you can,do a few sets of holding,then drop the weight where you would do your usual rep ranges and weight amounts,now tell me if you dont come into the gym the next time able to hold slightly heavier weight or do more reps with lighter weight you normallydo.i knew this for years,it works and tom platz just recently came out and said its his secret how he built strength and size in his legs,so im not the onlyone,theres a girl on youtube thats holdn 500 pound bench for ten secs almost on her own just from doing this method which means she might be able to lift 405 for a few which would make her one of thee strongest women in the world,look it up and guess what heavier weights equals more reps when you go lighter which translates to gaining much more muscle,books aint everything.you need a lil common sense and streetsmarts too in this life to succeed.we can be scientific all day long but when im lifting more for more reps and am bigger than you then im doing something betterthan you and im not even that smart,then its just a matter of cardio and diet to show what i have achieved fully polished

  • Dr Jo. Thank you for your nice advice. I m 42 year old recently feel very lighy pain frontal n inner side of knee while frequently climbing stairs or extra walk ( above 35 mints) but it goes off as take some rest my x shows early degeneration of bones..
    Advice me some exercise please as I have not take any medicine because I feel very light pain once or twice in a week. Thnks

  • I’ve been doing isometrics for some time, intact I do almost exclusively isometrics. It incorporates two concepts, the overload principle and time under tension. I do them in them in the gym with weights. As an example I went from a 45kg hold for 1 minute to a 115kg hold for 20 seconds on the seated row. It’s also fantastic for injury recovery. I cured a rotator cuff injury in 5 workouts with a isometric BP, going from 60kg to 120kg holds.

  • Yo Elliot, why don’t you make a video on Maxalding (Muscle Control). Is it a scam? Can you build a strong ass body without lifting any weights?

  • 1/Isos are a great way to keep over-use injuries to a minimum; you can do as much work with the muscles as you do w/reps, & put less stress on joints. 2/The only reason isos seem to not transfer to full-range strength is because every “strength” is also a skill: You must practice the specific movements you want to be strong at. Good news #1: The foundational strength built with isos  transfers to any movement after a little bit of specific practice. Good news #2: If muscle building’s all you’re interested in, & don’t care  how much you bench, etc., then isos work as well as anything else, with the same requirement as anything else: You’ve gotta work your ass off. This isn’t as simple as it might seem: Many guys just can’t make themselves work hard enough when there’s no weight to lift, no  poundage # to be sure of.. If you can, well, hard work is hard work, whether it’s pressing a barbell overheard, or  pushing on a door frame.

  • I always wondering, is there any difference in muscles growth between contraction/pulling exercise and stretch/push exercise, you’ve said ideally we need do both but is there any difference? For example shoulder exercise, is there any different result in pull up (stretching delt muscle) and dumbell push over (contraction in delt tendon)? Thanks

  • I think that if you look at Dorian Yates forearms you can see they build muscle. His own words is that developed only from holding onto the bar. After trying it I would say I would do (at least in the beginning anyway) a push exercise followed by a pull exercise to compress and then lengthen the joint. eg bench then a seated row military press and then a chin up. I think you could really do some serious compression damage going at full strength.

  • 15 seconds is the maximum time we can recruit the largest motor units for maximum muscle growth. INCREASE the load so that the set is not longer than 15 seconds.
    Credits-Chad Waterbury

  • Hes got overcoming isometrics in the beast program but they are 6 reps holding them for 6 seconds, off for a couple seconds then straight back on

  • The problem with iso alone is it builds strength in that specific range of motion. For example if you only did static dumbbell holds with your arms at 45 degrees, that’s where you would be strongest. If you then attempted normal curls you would be weakest at the beginning and end of the movement. Iso only routines create strength imbalances. Imo the best routine uses explosive concentric movements, iso holds at the peak of the movement and slow eccentric movements. Something like a 1-4-3 tempo.

  • With Functional Range Conditioning, you could perform pails/rails at the prom/arom end ranges, building capacity and articular control in any articular angle, possibly leading to improved, controllable, mobility. An increase in mobility affords one an increased edge.

  • All exercise raises bp. Some believe isos’ lack of movement + intense effort = blocked blood-flow = too-high bp.There’s no evidence to back this up, & plenty of evidence that isometrics are productive. To minimize any possible negative effects: 1/Don’t tense any unrelated muscles, (such as the neck & face), 2/Continuously breath freely throughout the exercise. 3/Get a doctor’s ok before starting a program.

  • yeah me and my friend like to bench with one person pushing on the bar on top, it gives you an amazing endurance workout for whatever type of thing your doing it for.

  • bruce lee did it i do it there is actually a proper way what elliot was talking about is but not proper though bruce lee start learning  isometric from american book

  • The gymnastics are: isometric, concentric, eccentric.
    A gymnast could do any other strength-conditioning sport,
    but no other sport could do theirs no-cheat strength movements.
    They have it all: elasticity, strength, speed, endurance and acrobatics

  • Thank you for this video. I’m new to the term isometric. Any kind of handstand has always freaked me out but watching you and trying it, I think I can see myself confident in a short period of time. Your “zen” voice helps a lot!

  • Buy a printable worksheet with the Knee & Hip Isometric Exercises in this video here: https://www.askdoctorjo.com/leg-isometric-worksheet
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  • There are some issues with Isometrics though, two of which are that it’s harder to track your gains and their effectiveness depends on how well you do them. You have to track how long you’re able to hold the position each time, and have to get your body to do it right rather than taking the easy route. Otherwise, you just have to try your best each time and take it on faith that it’s working.

    I think isometrics are good for burnout sets. Ex: do five or whatever sets of pull-ups, then one-arm assisted pullups, and at the end of your workout do three isometric pull-up holds to failure.

  • Hi, thank you a lot for the examples od isometric exercises! They are really simple and not painful, finally, I’ve found which ones are good for me because previous physical therapy was just a very painful experiment. I have chronic lumbar back pain, had a surgery, and after many attempts with various regimes it was recommended that I do isometric exercises and really I cann see the effect with not much trouble and additional pain!

  • Wouldn’t isometrics be good for people who tend to get aching joints and tendons from body-building? When doing dynamics you are more likely to hurt yourself.

  • Doctor jo, i perform the same exercise with ankle dorsiflex? Is that wrong? Shouldn’t we dorsiflex the ankle and then contract the quads?

  • I started to train with an isometric program, your a few months. Only isometrics, and after 30 years of proving a lot of programs i can say you that is the best program that ever used. I gain lot of muscle mass and the best pumps ever. The key is the duration of the sets, like Jeff said, i do the sets until 60 seconds (30 to 60 secs) wirth the max weight y can, until failure.

  • Great video DoctorJo and you are so cute, thank you very much! Some sort of mild sensitivity and pain started just below my knee cap (the softer inner part) and I feel it more when I climb stair. I play tennis frequently so this is probably because of some extreme movements I made during the game.I searched and found out that if I avoid muscle imbalance, it will be helpful for now and for future. Since I can move my knee comfortable, which type of exercises are more effective, isometric exercises or other exercises based on moving knees (any recommendation for such exercises)?

  • Have you ever tried squeezing your muscle while you’re doing your curls and constricting both the tricep and the bicep so that you’re fighting yourself as well as lifting the weights and then when you get to the top you’re twisting to truly constrict the weights so in other words if you are constricting your tricep and bicep all the way through the motion so it’s like a moving isometric then you get even better gains. I did this when I was competing in both the mists of Westchester New York and the East Coast regional and for years I trained this way and I was able to go and keep a 50-inch back 32 inch legs 17 and 3/4 inch arms because I used this method. I am now 51 and starting all over again after getting out of my marriage as my ex-wife wasn’t supportive of my working out and thought I was cheating on her when I would go to the gym and come home sweaty. I guess the other men she went out with never really worked out

  • Just started including a 10 count midpoint iso after each set of reps. Tried this just on my traps two weeks ago and really feel them responding.

  • have two disc bulges in my neck causing pain in my neck and the arm and sometimes in fingers…. also there are days when I have very little almost no symptoms but all of a sudden sometimes the symptoms start appearing in both neck and as well as in arm without anything provoking it such as forward head posture, bad posture or picking up heavy weights or Drive long hours.. what seem to cause this problem when sometimes i am completely alright?