Maximum voluntary isometric contraction (MVIC) or overcoming isometric (pushing pulling against immovable object). Two ways of contraction can be done, ramping up increase force to peak at slower rate, recomended duration is approx 5/6 sec. for developing max strength, second is rapid concraction (ballistic) iso employing max effort from the start for about 1/3 sec.short brusts, develops Rfd.
Its been used on weak areas (sticking points), before explosive sets for muscles activation and creating PAP, but some people start to use only MVIC in there training. Research shows that when MVIC is done at long musle lengths have better transfer trought ROM towards short muscle lengths and when done on short muscle lengths is more point specific and contributes to power development. Research is done on bench press as compound exercise at just 90° angle and 90° angle and two addicional points, strength gains where same but multiple angle group show better power preformance. It have good transfer to concentric strength because fibers are contracring.
Does anybody have expirience with MVIC in there workout in combination with other exercse or done alone?
For how long can be done alone and show results, and how much rest is need between sessions?
I cant finde but i think duration is not same for everybody as some people recomends, some have better Rfd and some can sustain peak force for longer time. I took 10 sec. as duration of max effort because cant know how fast or long produce force wothout device like Force Hooks. Do you have some more stuff on this.
I done it in 5 position start from chest level and increasing for ten cm 0,10,20,30, and 10 cm below lockout at 40 cm that is 50 sec of max effort dont even know is it enough. Gain good strength that period but i ws doing 2 more exercise ( BPT drop catch 5x3 and press from the pins with singles Amrap).