Isometrics for Bigger Muscles?
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- Опубликовано: 18 май 2024
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“Warm up for forever if you’re coming back to sports” - I’m so glad to hear this because I do warmup forever! I’m one of those ligamentous laxity girlies… mercifully I’ve always sprained or dislocated before tearing anything, but since becoming one with my long as hell warmup routine, no issues so far and hopefully we’ll stay that way!
Good job, I'm the same and I've torn my ankle to shreds and squishy stretches like us don't heal. So don't break it ever and you'll be fine
“If you’re coming back to sports”
Yes! I’m one of those too! I mean a dude who’s 6’6 and almost 60 but ya. Still stretching people 😂
I like using Isometrics with beginner clients so I can get them to learn what muscles they should be feeling during that exercise. Obviously the exercises done for this are dependant on safety level. More advanced clients I'd have them perform it as a momentary pause in a larger set or before a drop down to build fatigue and increase effective reps
Good advice for newer gym workers too!
Biggest muscular growth for me is dropping heavy weights for wooden sticks, using isometric contractions during the movement and burning out after 1-2 sets 🙏
I only use isometrics for sticking points and tension control, which is very useful for calisthenics statics. I don't use them for hypertrophy, tho the straight-arm work of course has the biceps in a stretched position.
Back levers for stretched delts and biceps, iron cross for somewhat stretched pecs
You got it down, only thing they are generally useful for outside of extremely niche sports application
If I were to do isometrics in a stretched position, it would be on rings. Those variations seems relatively more hypotrophic.
Isometrics done right, is more, tendon strengthening territory. Or at least that's one thing I'm familiar with.
Can you elaborate how to do isometrics for tendon strengthening
@@gk7123 - So there's "yielding isometrics" and "overcoming isometrics".
"Yielding is when you are resisting the urge to move and trying to maintain a position (with or without equipment). Overcoming isometrics are when you are trying to move an immovable object and applying as much force as possible".
I'll just say to check out The Bioneer's channel on youtube (type in "isometrics"), since that's the primary place I learned about it. He does all sorts of fun and wacky stuff.
The channel "Shredded Sports Science" also highlighted him on the subject in a video.
Prove it
@@gk7123 - I think my comment disappeared... basically I referred you to The Bioneer who has some good videos on the topic (mainly covering overcoming isometrics rather than yielding isometrics). He does lots of fun and wacky stuff.
@@gk7123Heavy load, 10sec hold in mid range, for example calf raise (heel floating/neutral position) or leg extensions (~40-45° in extension)
Pause at the stretch feels amazing
Facts beo
Isometrics are not generally used for muscle building, they're used for building strength and they work wonders in that department
Its only good for Tendon/ligaments strength
@@Hosein_Persian Load of shit
@@Hosein_Persianall of kinesiology would be very offended by your statement
Only in that specific point, which is (most of the time) useless
@@RodrygoSantana all of kinesiology would be very, very offended by your statement, go to a library and read a book, dont do your reaserch on the internet, btw, would recomend everyone to do isometrics because it is very beneficial
Love Dr. Mike's info! 👍
Isometrics helped me tremendously in improving aspects of my games of interest
I could hit a ball farther, throw a football farther, and with noticable increases in velocity after incorporating isometric exercise. Even on a bicycle, the hills were tackled more easily.
The improvements were actually quite amazing.
And that was for a 40 year old man. Im 65 now, and the use of isometrics has been very instrumental in keeping the injury bug away.
Why does he look like Agent 47😭
Agent 47 on steroids
Awesome man great to see you working with that new stone!
Can you do a video covering HMB? Curious about this supplement and what your thoughts are.
Love both these guys
Bro, what’s the other guys name besides Mike. I’ve been trying to find this interview for months
@@sonnyn.7967 Chris Williamson
@@xRoeJogan 🙏
Dr. Stretched position Mike
Isometrics on the failure rep in a lengthened position will definently cause a lot of muscle damage, but i wonder if it's worth doing for the ultra advanced lifters since you achive total muscular failure.
That’s basically what he means by it’s not optimal. You can do it for a specific reason, but as far as muscle growth goes there are better ways.
Your videos are a breath of fresh air, always enjoy watching
You're a breath of fresh air after I've farted on you.
Goddamn bot
I do think it’s important to get clients to focus on isometrics because it teaches my muscle connection. It’s important that they actually learn to FEEL what they’re doing.
Thanks
definitely feel that pause squeeze is great for the inner chest but i’ll try slower eccentric and see what happens in a few months
Quads are the only muscle I prioritize really feeling the squeeze in the contracted position.
i like em for comfortability and control for that one position
Dude, can you explain this applied to forearm muscles and the tendons in the hand?
They are wonderful for reducing blood pressure.
Dumbbell pullovers across a bench gives me the most amazing pumps. Pecs, Lats, triceps. I feel powerful when i finish my sets
Triceps? Rlly i never done it with a dumbell but it doenst seem like a tricep exercise
@@smokey_mk2? If your triceps were not engaged and working in a pullover the weight would just slam you in the head every time.
Isometric hold in the contracted position for forearms feels great for me.
Isometrics are better for strength than growth. Strength will lead to growth over time though.
The eccentric ❌
The center ✅
No
The moment I saw his form I’d know
Isometrics keeping you small as hell
A fresh take on an old meme. I’ll allow it.
@@rkwatchauralnautsjediparty7303😂
Isometrics are very important for many sports like wrestling, bjj
I heard they are great for tendons, any research there Dr Mike.
Gotta love Mike even though he has non-existent eyebrows
Yup. Whatever the bald dude said.
What interview is this
Rupturing my achilles is my biggest fear... it just barely beats out natural disasters on my list of fears.
I've got Achilles tendonitis and let me tell you, the tendonitis alone should be your greatest fear. It's so painful and lasts forever. Going on year 3 now.
@@Mike-dt1yg 🫨 sheesh. I hope you eventually get past it, eventually. Good luck to you
@@GregPaxson thanks man. All I can say is ALWAYS wear good shoes and stop anything that starts to aggravate your Achilles immediately and see a good orthopedic ASAP.
Been doing PT and loaded up on all the supplements and doing the RP maintenance diet. About to get high concentration PRP injections and run BPC-157 and TB-500 with it. This injury is hell.
I've ruptured mine. FYI, your fears are justified.
Where is this podcast?
Isometrics build crazy tendon strength. I rock climbi and got so strong from isometrics. People look at me like I'm wasting my time with iso at my weightlifting gym until I'm curling 50's and doing pullups with a 90 pound kettle balls at 155 pounds
Isometrics for rickety shoulders is awesome.
And overcoming isometrics?
Hello Dr mike sir, i never feel sore after a chest workout, and i try my best to train as hard as possible, and close to failure as possible in every set. I usually get three sets of DB flies and five sets of BB presses, no access to machines, three dips. But i worry that no sore after workout means am not growing, what do you think
Grip strength question: Isn’t farmer walk isometric? It’s always promoted for grip strength. Wouldn’t it be better to squeeze one of those devices and release slowly for sets and reps as usual instead of walking around the gym with dumbbells like you’re cleaning up?
Strength vs hypertrophy
Great for muscular endurance, though.
Front rack iso holds fro better front sqyat
What about with pulling movements ? Cos with lat pull downs iv always been told it’s good to go lighter and pause at the bottom squeasing ur lats ?
So .... are planks usefull or not?
Aren't isometrics good for maximal strength, though?
Isometric exercise might not grow muscle the best but it does reduce blood pressure better than cardio and weightlifting.
Could a kind soul be gentle enough to give me the link to the full interview, or at least point me to the interviewer?
Someone tell me the story of his f’ed up Achilles?
How to pause in a stretched position in such a way that the energy is not transferred to joints?
Just pause then. The thing you are worried about is a non issue
Transferring to connective tissue is actually amazing to build them, it's the whole idea behind atg/kneesovertoesguy to be "bulletproof"
it's impossible to not use your joints while moving, and if you try to use them minimally, they'll become weak and more prone to injuries
I meant at the end of the eccentric phase: there is a tendency for all that energy to suddenly leave the stretched muscle.
New evidence suggests that isometric exercise has about 2.5x more effect on reducing blood pressure than any cardio. If that’s a concern, add some all sits and planks to your program.
So if the transition from stretch to contraction is the single most risky time for muscle injury why pause at the stretch? Seems to be increasing chances of an injury.
My guess:
The force required to go from going down to going up is a certain amount. If you do all of that in a single instant, that means a ton of force onto your muscles/tendons/bones in a single instant.
If you slow down to a stop, pause and then start back up, that means that amount of force is spread out into a much longer time and in distinct movements which means at no moment do you have an incredibly high amount of force traveling through your muscles/tendons/bones.
Furthermore this smaller amount of force is easy to control, whereas a huge amount of force is easier to lose control of, leading to doing the movement in an incorrect way which can lead to injury.
Think about it differently. Its the sudden contraction that causes the injury, ahen you get to a streched or close to a streched position and suddenly rapidly contract you muscels without letting the muscell edjust thats where the injury begins. The pause breaks the sdun contraction and allows you to contract the muscell optimaly, in the right form and with no sudden change from streching to contracting thus lowering the risk of injury.
Lifters often immediately transition from decentric to ecentric without ever pausing the weight. It’s like whipping your transmission into first gear from reverse while your car is still moving forward.
The pause when fully stretched is like coming to a complete stop, and then changing gears. Much better for your joints.
It’s not the fully stretched position that’s bad for your joints; it’s the jerk force from the momentum shift that messes inexperienced lifters up.
The amount of force that is absorbed released by tendon can go way over the top and tear the connective tissues off. That usually happens during sudden applications. The pause at stretch, in theory, will mitigate that as you literally pause to not use force in a very abrupt manner.
So you pause at the bottom of the hip thrust? Tf lol
You didn't rupture your achilles because of that ... And there are numerous reasons for that.
I really tried my best to dislike Dr Mike.. but he is just too smart n funny.. can't believe he got me to subscribe 😂 what a guy
Isometric is actually a wrong concept. Because even if your muscles are not moving from the outside they are contracting from the inside
I've trained with heavy isometrics before including a 600 lb isometric pull on a chain device. They'll make you strong as hell, but not much impact on your physique.
It's the stretch that did my pec in.
Who brought Eminem to Dr mike 😛
It's my understanding that isometric are good for quick twitch muscles. Is that correct?
Why would they be? Static holds are the opposite of what quick twitch muscle fibres do...
@@ThiefOfNavarre Thanks
Isometrics keeping you big as hell
Do a 90° wall sit for a few mins.
It will grow some muscle
Meh. Pause at both ends where applicable.
Arnold felt like getting a huge stretch was a massive factor in building size, and that has now been scientifically established.
He also believed in the squeeze and time under tension, so why doubt it?
Different exercises for different functions. Arnold isn't squeezing his dumbbell flyes, but he is squeezing really hard on his cable flyes, and I feel like that is the natural way of doing it for myself as well.
I focus really hard on squeezing my supinated curls, and then on getting maximum stretch on my concentration (leaning to the side) hammer curls.
I mean I don't stay squeezing, just a second. Same with pauses, I pause everything I can, but not for the sake of pausing. For the sake of getting a dead stop, no bouncing, full control.
Arnold was right once, so never doubt anything he believed a few decades ago? I think even he would say that's ridiculous.
@@LucidStrike nice try at putting words in my mouth
@@angmori172 I mean he is right. Otherwise, why put "He believed in it, why doubt it?"
mike mentzer was smarter than Arnold and yet a lot of what he said we know to be wrong today, knowledge from 50 years ago is outdated
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