THE 15 DEGREE ISOMETRICS MYTH - LETS BUST THIS MYTH TODAY Id like to address one major myth involving isometric exercises here: the myth that isometric training does not translate to full ROM strength. This statement makes a couple of assumptions: 1.) That the muscle contracts differently in different ranges of motion, 2.) that isometric exercise strength gains do not compare to the strength gains of training a full range. To address the first point, the muscle itself does not contract differently in different ranges of motion; whether you lift a pencil, a glass of water, or a dumbbell, the WHOLE MUSCLE contracts. Your muscle does not contract in portions, so full ROM training is not necessary for muscle strength. The difference in contraction strength is neurological. When lifting the pencil, fewer nerves will activate to contract the muscle than when you lift the dumbbell. Unless it were an extravagantly large pencil. What the full ROM training does help is neurological efficiency specific to those movements. When you lift a weight, your nerves will remember those movements so that the next time you perform that movement, you will be more efficient with it. That is the reason that people often suggest isometric exercises be done in three positions because of a 15 degree angle of strength transfer. This makes aids the neurological efficiency of the movement, not the muscle strength itself. Secondly, isometric exercises have indeed shown comparable to weight training strength gains in research, even surpassing weight training results in some studies. Furthermore, isometric exercises have shown more beneficial to tendon strength than weight training and plyometric exercises in all studies tested.
Posted on: Sat, 27 Dec 2014 21:09:54 +0000
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