I’ve recently noticed an increased interest in isometric training. Obviously another stimulus. In your opinion, is there any advantages with isometric holds over emphasized negatives/eccentrics? I’m considering experimentation with it, but I wonder if it’s a bad choice when compared to negatives. I’m thinking it must be preferred to have the muscle work more along its length. That said, I can think of certain excercises when the isometrics are a force to be reckoned with (wall squats or loaded stretches).
If you were to use isometric holds - Where, when and how would you apply them?
The Wall Squat is the best isometric hold exercise. I use it as a finisher after doing the leg press. For example, do 15 reps on the leg press and immediately try to do a Wall Squat hold for 30-60 seconds.
Thibaudeau has been doing a lot with isometrics lately, he’s even got a free four-week isometric-only training program you can get through his Instagram.
Isometrics are helpful for building strength at specific joint angles and teaching positional awareness–he programs them early in strength phases.
I have personally found exercises such as pec deck leg extension by using iso metric or just static hold for around 15 to 20 seconds till I can no longer hold it after 3 times goingg back to standard lifting having to add 30 lbs from last standard lift getting one more rep and chest looking fuller I have started to use it as pre exhaustion static till failure followed by standard lift incline press or dip