DYNAMIC ISOMETRICS

TRAINING TIPS
DYNAMIC ISOMETRICS

I found an article on dynamic isometrics by Michael Yessis, Ph.D. in the July 1990 Muscle and Fitness magazine page 51.

The movement is very precisely controlled from beginning to end. First, you should use 60 to 75% of your maximum weight in your exercise of choice. When you have the weight you want very slowly begin your descent. At this time you in essence are doing a very slow eccentric (negative) contraction. Typically, it is done for a slow count of four.

During this time, you lower the bar approximately 3-4 inches. After the four count, you stop and hold the position for a count of four. You then again very slowly lower the barbell another few inches on a count of four and then again hold for four. This is repeated up to four times. After holding in the bottom position, you explode out and come up as fast as possible.

This method is very effective for the development of strength. In the slow descent the eccentric contraction, especially in the latter movements, can be quite stressful. It can tax the muscle maximally (as much as, if not more than, a barbell with 40% more weight in a typical movement regimen).

In addition, you can also develop more of the explosive white fibers due to the explosive upward movement after you have maximum tension of the muscles However, because of the strenuousness of this type of exercise regimen, you must be on guard against tremor. Tremor is a phenomenon in which you begin shaking from the stress of the activity. If tremor occurs, you must stop the exercise immediately.

In this method you work the eccentric contraction very strongly but without the heavy weights typically needed for over load (to develop greater strength). In addition, by using the three different muscle contraction regimens, you can produce greater strength in comparison to the usual concentric regimen.

Because this method can be somewhat stressful, you should never do more than 1-3 repetitions in any one training session. Also, it is beneficial to use this method in conjunction with the standard exercise regimen or with the three-in-one muscle contraction regimen.

Dynamic isometrics can be used in exercises such as the bench press, push press, squat and the deadlift.When using this regimen, it is important that you start the exercise in the finish position so that you elicit the eccentric contraction first. I strongly recommend this method to body builders, Olympic lifters, and powerlifters, and other athletes alike.