Isometric holds are angle specific exercise science backed. When people doing their first pull up they do static hold in upper position until they can do 1 rep trough full range of motion and how is that possibile.
Can bench press, squads, deadlift strength be build trough isometric exercises.
-Can Bench press one position ( is it better top, mid or low) supramaximal weight 3x10 sec. (starting with weight you can hold for 5 sec and build up to 10 sec with 3 x max time you can hold when you reach 10 sec add weight) build strength trough full range of motion and improve 1 RM?
Or you need 3 to 6 points to achive full rom transfer of strength how much strenght will be in that full rom?
Can you write about holds positions, time, how to add weigth, repetitions for compand and isolation lifts?
Thanks
I have done very little experimentation with the isometric holds that you’ve mentioned. Sorry.
I cannot supply you with answers to the questions you ask.
Dragon Door publications has one of the best books on isometric training around. A ton of science/research is cited and well worth the investment. Also, holds in specific angles have limited science to back them…the reason why is when a muscle contracts, it isn’t just one part of the muscle that contracts. The entire muscle contracts in response to the resistance.
There is some merit to not doing an isometric hold at a specific point but a lot of variation hasn’t been fully vetted or verified.
Besides, when you work the “weak” point of a lift, you’re not engaging the most amount of muscle and it isn’t the safe point for your joints so you’re not getting a whole lot out of the lift.
Most people eventually stop using full ROM because of the damage done to their joints but find their lifts go up because you’re not working the weakest/most vulnerable part of the lift.
Josh Bryant coaches some strong dudes with isometrics in the bench press. Here’s an old article.
If you search a little, you can find tons of videos from Josh using isos for bench and deadlifts.
Isometrics are interesting topic, does somebody knows from the books about 5 points bench press yelding isometrics?
First point at the top, second betweene top and mid range, third mid range, fourth betweene mid range and bottom position, fift botom position doing static hold with supramaximal weights for how long, how many sets, how many times a week?
I’d do it the opposite. Start at the bottom, since it’s the weakest position.
I’d say the 5 stops would be enough – no more sets needed. And only once/week, with maybe one other dynamic chest exercise on another day.
This makes the best sense to me.
Can you writte more about that exercise, how do you preform what points, sets, time? Did strength transfer to your full ROM, can you lift better or just gain static strength which is good for bench stabilisation
