ISOMETRIC CONTRACTION Isometric Contraction is another step upwards in the intensity stakes. It is performed by holding a weight in a fixed position with the muscle fully contracted for an extended period of time. It is performed using the one set only for holds of between five and fifteen seconds. During these holds nearly all of the muscle fibers of the target muscle are recruited, something that doesnt happen with full range repetitions. The more muscle fibers you can recruit the more growth that can occur. I have found that by using this technique on trainees strength gains of 50% in ten weeks have often occurred. Only one all out maximum intensity set per exercise is necessary for this type of training. If you give the first set 100% effort then there will be no more requirement for further muscle stimulation on that specific exercise. Fortunately isometric contraction will probably be the easiest and safest way to perform strength training exercises as there are no reps and no motion of the weight, the entire set consists of holding the weight motionless for 5-15 seconds depending on what cycle you are in. By cycling the seconds per hold, as you move into your training program from week to week the absolute intensity of the exercise increases (the weight used for the exercises increases) thus promoting more functional muscle growth. It is very important you limit the range of motion of the weight you are using. If you do not have a strong training partner who can spot you during these lifts then you must use a power rack or a smith machine. Now lets look at a exercise and how isometric contraction works with it.#NLSHREDDED
Posted on: Fri, 28 Nov 2014 10:57:15 +0000
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