Feb 2014 09

Isometric Training For Muscle Growth

Isometric training for muscle growth is not something that not many people often consider when they are trying to build lean muscle. However the benefits of isometric training should not be overlooked since it is a proven method of building strength, muscle, and flexibility. Isometric training is a type of training that involves the static contraction of a muscle and joint, and holding that position which forces the muscle to strain and fatigue. As a result of this static motion the muscle is forced to adapt over time by becoming bigger and stronger. The benefits of isometric training have been known for thousands of years with the discipline of Yoga, as well as many ancient martial arts employing isometric training principles. By learning how to properly integrate isometric training into your routine you can challenge your body which is the key to moving forward when building strength and muscle.

Although isometric training for muscle growth may not be something you feel you are familiar with, chances are there are several isometric exercises you have either heard of or tried at one point.

1. The plank is one of the most well known isometric exercises that can give your entire body a great workout. To perform a plank you simply get into a standard push up position, and rest on your elbows and forearms instead of your hands. You then hold this position while keeping your back straight which causes most of the major muscles in your body to remain engaged. Variations of the plank include the side plank, or the medicine ball plank each of which offers it’s own benefits.

2. Another great example of an isometric exercise are wall squats. To perform wall squats you place your back against a solid wall and then slide down until your position resembles that of you sitting in chair. By holding this position you force your core and legs to support you which builds both strength and muscle. You can add variation to a wall squat by lift each leg up in an alternating and slow fashion thus shifting the entire weight of your body to one leg and then the next.

Another great exercise when doing isometric training for bigger legs is as follows:

Get 2 dumbbells to perform a lunge. Bend your knee slightly at the top of the movement and hold for 6 seconds. Then go half way down and hold for another 6 seconds. Finally at the bottom of the movement where your knee is almost touching the floor hold for another 6 seconds. The total time under tension on that one leg was 18 seconds!

Isometric training for muscle growth is something that you should definitely not overlook if you are trying to build a strong and muscular physique. Most people familiar with fitness and training know that over time your body adapts to your workouts and as a result they become less effective. The only way to combat this is by switching your routines up on a regular basis. If you really want to shock your body with something new then try adding isometric training to your routine. Isometric training is a low impact way to build strength and endurance that many people fail to take full advantage of. By taking the time to learn the various isometric training exercises that are out there you can add a valuable component to your workout routine that can help you to get the body that you have always wanted.

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