Isometric tension was once very popular in the 1960s and 1970s but has been pretty much disregarded ever since. This was the whole secret to the Charles Atlas “Dynamic Tension” fitness program that he so highly promoted. Starting in the 1930s, Charles Atlas created a fitness empire around isometric exercises.

When done correctly, isometrics can reshape a persons physique and add tremendous strength without the person ever moving a muscle. During isometric contraction, the muscle is activated and held at a constant length rather than being allowed to lengthen or shorten. In other words you are tensing a muscle and holding it in the same position while holding the tension constant.

Isometric exercises are helpful to people who have had injuries that limit their range of motion and for rehabilitating muscle around damaged joints. Isometric exercises are also those in which a force is applied to a resistant object such as pushing against a brick wall, there is a build up of tension in the muscles, however there is no actual movement of the muscles. Another example of isometric contraction would be if you carry an object in front of you like a heavy box. Because your arms are not moving up or down, your biceps are in isometric contraction.

To increase strength, you must maintain the position in any isometric exercise for at least 6 to 8 seconds. Isometric training causes your body to recruit more muscle fiber every movement, so the increased strength comes not only from more muscle, but also from increased muscle efficiency.

Isometric training has also been shown to increase the strength in exercises like the bench press by up to 40%. Isometric contractions can be seen in activities like rock climbing, wrestling and blocking in football.

Isometric training plays a significant part in soviet strength training programs. Regular training stimulates growth of new muscle tissue.

Muscle

Muscle activation is the main isometric effect, some of the resting fibers are being pulled from both ends by the muscles that are contracting. The key to the effectiveness of Isometric exercise is to focus on reaching peak contraction of the muscles and holding it for a period of time.

Isometric exercises will strengthen and sculpt every muscle in the entire body without risking injury due to joints and lower spine or muscle tears possible with weightlifting.

Stretching

Isometric stretching is a type of static stretching, involving the tensing of the stretched muscles.

A full session of isometric stretching should not be performed more than once per day for each group of muscles. Isometric contraction of stretched muscles accomplishes a few things.

Isometric exercises train the stretch receptors of the muscle spindle to immediately allow for greater muscle length. The use of isometric stretching is more effective than either passive stretching or active stretching by themselves.

In Conclusion:

Isometric exercises can be done anywhere — in your car, an office chair, when you’re watching television or just about anywhere or anytime.

You don’t need any special equipment, your own body supplies all that is necessary. In addition isometrics work rather quickly, so you will see and feel a difference in a relatively short period of time.

Isometric training can and will increase the effectiveness of weight training when incorporated properly.

You really have no excuse, isometrics are quick, effective and dirt cheap. Get started today and give yourself those chiseled abs that you have been wishing for. Build a strong back with that deep V wedge shape and make those biceps pop.

Lose up to 3 inches off your waist and build tight, rock hard abs with a seven second isometric exercise. Learn the 4 most crucial ab exercises want to know why the best ab exercises are done standing up…then you need to read this!

The Plank - for abdominal improvement.

1. Start out by lying flat on the floor.
2. Slowly raise the body so you are resting on your toes and forearms.
3. Keep the back flat and the abdominal muscles taut.
4. Hold the position for 10-30 seconds.
5. Repeat the exercise 2-3 times.

Isometric Shoulder Raises - for shoulder improvement.

1. Stand with the feet shoulder-width apart and the knees slightly bent.
2. Grasp a dumbbell in each hand and raise the weight out towards your side until it is at shoulder length and your arm is parallel to the ground.
3. Hold the weight in this position for 10-30 seconds.
4. Repeat the exercise 2-3 times.

Isometric Squats - for quadriceps improvement.

1. Stand with your feet shoulder-width apart and your back firmly against a wall.
2. Slowly slide down the wall until your thighs are parallel to the floor.
3. If necessary, move your feet away from the wall to ensure your knees do not extend past your toes.
4. Hold the position for 10-30 seconds.
5. Repeat the exercise 2-3 times.

Isometric Calf Raises - for calf improvement.

1. Stand next to a wall on one foot and touch the wall lightly for balance, if necessary, but do not allow yourself to rest against the wall.
2. Rise up onto your toes.
3. Hold the position for 10-30 seconds.
4. Switch feet and repeat the exercise for the other calf.
5. Repeat the exercise on both calves 2-3 times.

By Duane House