Overcoming isometrics consist a type of training where you put pressure on an immovable object. The most typical overcoming isometric set consists of 3-4 reps of 3-4 seconds of maximum effort pressure with 1 second rest between each rep.Overcoming Isometrics yield high level mechanical tension (equal to isotonic exercises, which the ones where we move our body parts up and down etc.) which we now know is what causes muscular hypertrophy and strength gains, stimulating the highest threshold motor units, similarly to how the last 5 reps of an isotonic set does (according to the 5 effective reps model).Alexander Zass is considered the father of modern day Overcoming Isometrics.Two major benefits of major benefits are:1. You can produce equal mechanical tension to any equivalent isotonic exercise without risking ANY injury in your tendons & ligaments. This means that people who suffer from injury can still produce high level motor unit recruitment by working around their injury.A personal example of mine on this is that when I suffered an infraspinatus injury and the doctor advised me to not do exercises where the arm is raised above shoulder I was still able to train front delts by full-stacking the shoulder press machine and doing an overcoming isometric press with one hand, and I was still able to train my lats in the frontal plane by doing an overcoming isometric frontal plane keenan flap sitting sideways on the preacher curl machine. When I fully recovered and went back to isotonics, my DB shoulder press weight had increased, and my lower lats were noticeably bigger, both because of these 2 exercises.2. Ease of use. You can have high level workouts at home without any equipment, you only need walls and maybe a towel (and some furnitures possibly, your imagination on how to create isometric exercises is the only limit). You can have fast workouts, you can train your whole body in less than 30 minutes.
The biggest drawbacks of overcoming isometrics are: CNS fatigue: You ultimately get every single overcoming isometric set to absolute muscular failure. There is no such thing as a RIR for overcoming isometrics.You cannot track your progress like you would on isotonic sets. This can impact your motivation and your effort long term.Some examples of how you have built muscle and strength with overcoming isometrics without realizing it are:Traps and spinae erectors on deadlifts.Spinae erectors on hip thrusts.Forearms on cable or barbell rows.Forearms and traps on farmer’s carries/farmer’s holds
My thread will die out because it provides valuable information on a gymcelling field that can over high level stimulus on injured trainees while the anon who made a thread about wanting to kill parasites for making him gay already has 3 (you)’s. Never change /fit/
>>77450578offer*
i see you man. but give me an example of such a lift? kegels?
no you can get injured just easily doing isometrics there's no benefit
>don't lift, just flex
>>77450552>You can produce equal mechanical tension to any equivalent isotonic exercise without risking ANY injury in your tendons & ligaments.I'm not really seeing how this can be true, you're still putting stress on them.I am interested though. What would you use to train your legs? Pushing on a wall with your feet?
>>77450693This is important to consider. As well the kind of injury that results from isometrics is usually a tendon or non-muscle injury that can be worse than a muscle injury to recover from. If you're over 30 and still lifting you should make some time each week for isometrics to bulletproof your joints but you dont have to go crazy. For example do your leg extensions and then after your last set do three 30 second holds of heavy weight at half extension, rest for 20 seconds between. Same idea for all other joints.
>>77450617Overcoming isos are nearly uselessYielding >>> overcomingLook into it
