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By Matt Schifferle
Learn the biggest advantages of using isometrics to level up your leg strength. Few methods can potentially work your lower body to the degree of isometric squatting. Isometric squat variations overcome several of the largest obstacles that prevent you from working your muscles to such a high intensity.
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It’s perhaps intuitive to imagine that by training very slowly—or, indeed, not moving at all, as is the case with isometrics—an athlete will adapt by becoming slower. In fact, studies show that this notion is incorrect: static isometric training can increase speed and jump height just as effectively as explosive training.
Isometric training is a very effective diagnostic tool for exposing hidden weaknesses and imbalances. That was certainly the case when I first started using an Isochain. I immediately learned that while I had a decent amount of pulling strength, my pushing power was lagging.
Isometric training causes less microtrauma to the muscles than regular dynamic forms of resistance training. The result? You are less sore following the training—the kind of post-training inflammation and irritation called delayed onset muscle soreness (DOMS).
If you want to build optimal levels of strength and muscle while protecting and strengthening your joints for life, isometrics is the form of training for you
The isometric deadlift is one of the most fundamental techniques in the discipline, and I quickly made it a standard technique in my routine.
In contrast to most in-gym methods, correct IsoMax isometric training is the most efficient form of resistance training possible. Understanding why this is, we simply have to clearly understand the concept of efficiency.
Another myth which is still in wide circulation despite being completely rejected by science is the idea that isometric training does not trigger hypertrophy—that it doesn’t produce significant muscle growth. Nothing could be further from the truth, as we shall see.
Modern athletes (and coaches) are often so wrapped up in conventional methods of training—for example, the focus on picking weights up and putting them down again—that they rarely stop to actually understand the ABCs of strength development.
In modern fitness and conditioning culture, great strength is indelibly associated with motion. Training drills—where you hoist up bars, dumbbells or machine levers—are inevitably called movements. Bodybuilding and weight-training are even grouped under the honorific title of lifting.
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