Isometric only training

Bigger Stronger Leaner
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I made the mistake of going down a rabbit hole with spare time yesterday and started looking at isometric only training. Curious if anyone has tried it for 6–12 weeks and what kind of hypertrophy results they may have experienced.

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Has anyone notable in the last 50 years even partially credited their results to focusing on isometrics? A lot of the York Barbell guys claimed they were an important part of their training back in the 60s, but let’s be honest, they were probably told to say that as a way to help sell power racks. The only modern person I can think of who espouses isometrics is Ross Enamait, but his training is already unconventional to begin with. All this to say, give it a shot if you’re curious, but you are definitely walking your own path, haha.

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@Dan_John spoke of their value in improving his ability to rise up from the bottom of the clean by focusing on front squat isometrics. He also said he only ran them for 6 weeks, and that’s about as long as they are effective for. That said, I don’t believe that was the ONLY training he was doing, per the topic thread.

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Dave Tate has also spoken about using isometrics to build strength in very specific joint angles as part of injury rehab.

These are both really, really specific uses though, i’ve never heard of anyone extensively using isometrics to get jacked.

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Thibaudeau is a proponent as well - same as above, though, as part of a more complete system.

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Whenever I would read posts like this, I would think to myself “just try it and see“. I intend on following my own advice but I think I will also add two sets of 8 - 12 at 75 - 80% for two of the muscle groups worked that day.

I’m curious, so I’ll do it.

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I’d say, rather than making it about muscle groups, make it about movements. Pick a movement where you have some sort of weak point and train to overcome it with the isometric training. Have your regular training to support your general goals, and then include the isometrics as their own method.

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Indeed, and the majority of his suggested way of doing “isometrics” is equivalent to loaded stretches.

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Isometrics, other than weighted/extreme stretches, are implemented to resolve highly specific performance deficits or in certain rehabilitation scenarios. Weighted/extreme stretches are used as accessories to conventional hypertrophy programs (Thibaudeau and Dante Trudel) or as stand-alone programs by zealots who don’t coach anyone relevant.

So, isometrics are not sufficient as a standalone training approach/methodology but can still be applied. These are the rules to know:

  • Maximal effort isometrics 3-10s are to improve maximal motor unit recruitment, aka strength, in a specific position
  • Ultra-fast isometric pulses <=1s are to improve rate of force development in a specific position
  • Long isometrics 30-60s are mostly a waste of time, but can be used as an “introduction” to more intense loading or in tendinopathy rehab scenarios
  • Extreme isometrics >90s are often prescribed to improve specific local muscular endurance and (counterintuitively) to improve recovery
  • Isometrics performed at long muscle lengths may encourage hypertrophy and improve flexibility, and will encourage strength gains at short, medium and long length
  • Isometrics at short to medium muscle length will only improve strength in the trained position, and have minimal impact on hypertrophy
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