isometric training regimen can lead to gains in muscle size!

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Isometrics for Mass! | T Nation

A new way to use isometric training for size and strength.

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A study by Kanchisa et al. (2002) found an average muscle cross-sectional area (size) improvement of 12.4% for maximal isometric contraction training and of 5.3% for isometric training at 60% of maximum contraction after a training period of ten weeks. The authors attributed the gain in muscle size to metabolic demands and endocrine activities rather than mechanical stress and neuromuscular control.

It's important to note that isometric action training still has limited applications for an athlete or bodybuilder. Yes, it can help increase strength and size, but without a concurrent dynamic (yielding and overcoming) program, the gains will be slow. In fact, some coaches note that gains from isometric exercises stop after six to eight weeks of use. (6) So while isometric training can be very helpful to work on a weak point or improve an athlete's capacity to activate motor-units, it should only be used for short periods of time when progress has slowed down or when a rapid strength improvement is needed.

Isometric training can also be useful during periods of lowered training volumes. When you have to decrease your training load either due to fatigue symptoms or time constraints, isometric work can help prevent muscle and strength losses.​

 

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