Isometric training is touted by some strength training gurus who swear by it. It’s popularity has come in waves over the years.

What is Isometric Training?

Regular weight training is isotonic movements, consisting of concentric or eccentric contractions(the positive and negative portion of reps). Isometric Training, in contrast, is strength training where you hold the weight static for a specific time period. The workout is centered around holding the weight still, instead of moving it through a full range of motion.

Does Isometric Training really work?

Many advocates of the Isometric Training have shown people who gained signifanct muscle mass using isometric training. Studies show that isometric training improves strength isometrically at the specific excercised joint angles. Recent research has come out, that suggests isometric excercise as even being as effective as dynamic training for muscle growth.  I have yet to see any significant research, showing isometric being less effective to dynamic, for actual muscle gains.