Try It, You’ll Like It

Isometrics: Try It, You’ll Like It

In terms of adaptability, no form of strength-building exercise can compare to the isometric contraction. Isometrics, when done correctly and from a wide variety of positions, can reshape a person’s physique and add strength beyond imagination without the person ever moving a muscle.

But the power of isometrics lies in being taught how to do them by utilizing ultra-high tension. When muscles are powerfully contracted in fixed positions against an immovable object or resistance, and then relaxed, all without moving the joint, a person can literally sculpt their body, shed fat, rebuild nerve endings, and dramatically increase strength.

And the beauty of isometrics is that you can perform isometric contractions virtually anytime and anyplace, without ever having to lift weights or go to a gym—with isometrics, you are your own gym. For business people and travelers, they are ideal.

Not convinced? If you’ve never tried isometrics and doubt their effectiveness, I have three exercises you can do right now as an introduction. I recommend you perform them in front of a mirror so you can actually observe the muscles as they are powerfully contracting, thus enhancing the mind/muscle connection:

1. Wall Squat, Feet Flat. Perform a half squat against a wall. Note that your thighs are at 90˚. Press your glutes and back into the wall as you lower your legs and feet into the floor. Powerfully contract for seven seconds at maximum tension. Strengthens the back, abs, and upper and lower legs.

2. Wall Squat, Heel Press. Same position as the previous exercise except you press down powerfully with your heels while raising your toes and contracting as powerfully as possible for seven seconds. Once again, you are building strength in the back, abs, upper and lower legs, and especially the muscles of the chins.

3. Wall Squat on Tiptoes. Same position as the previous exercises. This time you rise as high as possible on tiptoes and contract the calf muscles of the lower leg as powerfully as possible. In addition to the calves, your upper legs, abs, and back are strengthened.

About John e. Peterson:

JOHN PETERSON, internationally renowned strength and fitness coach and creator of the Transformetrics™ Training System, knows the painful reality of struggling to overcome physical adversity. At the age of four John was a victim of the dreaded disease polio, which left him with horribly misshapen legs that doctors were forced to break and reset—all without anesthesia for the ...

User Comments

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arwg31 wrote...
Mar 07 2009
A couple of years ago I started a brief isometric routine. Soon I noticed an irregular heartbeat. I stopped the isometrics and slowly the irregular heartbeat improved. Do you ...
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... think that the isometric contributed to irregular heartbeats?

bennyb wrote...
"Isometrics is where true strength training lies within."
Sep 04 2008
I'am a huge fan of isometrics and have applied them to add to my bending, tearing and just for overall strength. If someone can't do push-ups or squats or even DVRs/DSRs Isos ...
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... will help you get there and develop a mind/muscle connection you can't get anywhere else.

Anonymous wrote...
""Muscles of the chins" ?"
Jul 05 2008
"Muscles of the chins" ?
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