Essential Isometric Exercise Programing Principles

Building muscle and strength with isometric training is almost like training with dynamic exercises, like free weights and machines. However, there are a few key differences.
Isometric training resources:
My Book Overcoming Isometrics: amzn.to/2ZiC5lP
Worldfit Isotrainer: bit.ly/3mJfbvS
Draong Door Isomax: tinyurl.com/2p...
Bullworker Isoflow: cutt.ly/FFWbcZ6
DISCLAIMER: This video and description contain affiliate links, which means that if you click on one of the product links, I’ll receive a small commission. These links help support the Red Delta Project at no extra cost to you.

[@nitai154]

Back in the early 80s when I was in intermediate school… I knew a Chinese guy who did isometrics. He was slim but muscular. He also was very strong …

[@The-Contractor]

Level of exertion and time are inversely proportional. You can work long or you can work hard. Try sprinting a Marathon if this simple, and dominant concept evades your grasp.

[@3Pillers]

👍

[@_Sam62]

Are you telling this nonsense just to fill up another KZbin video? Isometric training is seriously inferior to dynamic training, I hope you know that too.

[@devonm6187]

I soley do isometric exercises and fast walking. I used to be strictly into calisthenics and weightlifting. I'm much more fit and stronger doing isometrics. People are just scared of something different and that's okay. I'll continue to use isomeyrics bc for me they work really well

[@whoknows8223]

@_Sam62 google Alexander Zass or Mighty Atom or just every strongman today (people who bend metal etc on shows). Your comment is very, very dumb.

[@walterrising4276]

🤓

[@BigBoaby-sg1yo]

@@devonm6187yup ! Me too . My strength has increased massively and muscles more aesthetic. Admittedly I have lost some size since stopped heavy weights , but I feel better for it .

[@abcdefgh4404]

@@devonm6187me too 💪🏻

[@splashykoy11]

Mmmm steamed hams

[@wesleyangel777]

Finally, I have something (potentially) valuable to add! My best friend/mentor and I have been using isometrics for quite some time. There is a fourth way we use them, which is incidental training. For example: I will be on the bus, commuting to work, and I will do isometric leg curls or will flex my glutes or some other muscle and use the agonistic muscles versus the antagonistic muscles. I was slightly give control to one set over the other just to have it move a little bit, so I can control which groups get used. Then I'll reverse the emotion. I took the idea from an old school book he recommended to me from Maxick, called Muscle Control. Isos also helped retain muscle from atrophy when I had an accident and was all broken up. Isos are severely underrated and underutilized...but not here, thankfully!

[@regprofant8609]

Great as usual. You’re not necessarily saying anything most of us don’t really know but bringing it to our attention.

[@BryanAllen-kt1vq]

Do a bit of everything as its all beneficial

[@darrengolley4147]

Thanks for this video Matt. It’s something that I’m looking to build into my weekly program and appreciate your insights and content. Great work mate…

[@Leon1982db]

Just learning at 40 after an arm injury. Did years of weights on and off. This feels fresh and new. I'm really just listening to my body.

[@randolphpinkle4482]

Bruce Lee and Charles Atlas were both isometric proponents.

[@mackenziel1266]

Why is there smoke coming from your oven?

[@rtlthemusician5598]

Oh that isn’t smoke, it’s steam, steam from the steamed hams we’re having, mmmm steamed hams

[@nicolapinna5140]

Everyday, in the evening, I do Isometric training with Bullworker or Worldfit iso straps or iso flo or iso bow. In the morning I train with Total Gym or weights or calisthenics or animalflow etc. I have a notable definition and more strength

[@lotleoregler6836]

How is it with burning calories and melting fat. To me it feels that by isometrics my body has a much more longer after burning effect.

[@DipankarGhosh007]

This is amazing stuff to learn as an intermediate lifter. Only recently have I started integrating isometric holds within my dynamic routines. I like isometrics as they r comparatively easier to recover from and provide stability during strength based rep ranges. Beginners will find it difficult to include isometric holds in their program as they first need to learn how to program.

[@FrogmortonHotchkiss]

Why not both, Matt? I usually start strong and try to continue as my strength fades... Then I might take a very short rest and repeat to intensify the set. Sometimes, I use a bullworker, and the force gauge on it is useful for seeing whether I'm still producing meaningful enough for to continue with the 'endurance' part after the post-all-out-dropoff.

[@jimmurrell1432]

I do three full body workouts in the gym.....how could i incorporate iso training?....can i do it on rest days or is this over kill.....should i do it same day as gym? Thanks in advance.

[@joedasilva3866]

Matt, a quick question: What is the best way for a fighter to train to take hits, like, making the muscles so tough the opponent feels like the guy is made of brick or something lol. Would it be better to do reps endurance style, say 50 - 70, or just the regular strenght training of 3-5 reps suffice? Thank you :)

[@w.adammandelbaum1805]

Research Chinese techniques of iron vest and golden bell.

[@jifford8516]

We used to finish muay thai sessions with 1 minute close grip chin up holds. I found it good for building a rigid guard and for stamina when clinching.

[@Muniswarannn]

Can I share my experience with U brother

[@joedasilva3866]

@@Muniswarannn 4 sure

[@Muniswarannn]

I'm a former boxer and muay Thai fighter .I used to be a bodybuilder in gym ( not competitive ) too and pick up traditional strongman .like pulling bus truck using teeth ,hair n using body harness too..also pushing car with spear at the throat. And in my journey as a Personal trainer,I read n discovered about isometric .there are two overcoming iso and yielding ..once I pick up that could see strength increases and endurance too..I couldn't bend rebar but now I can bend it ..out of ego at times I tend to focus in gym n tired to so next day ..but then I realised that actually dynamic movement makes us tired n takes time to recover .just compare with stone lifters .they ll tel U that stone lifting actually makes U stronger without being so tired recovering like gym .it's up to go programme iso .for boxer .first practice wall punch isometric and U can see improvement. Same for kick..for tough body practice low level partner sparring n get hit frm him..don't do hard sparring frequently ..practice visualisation and believe that your are strong. Thanks

[@robfrancis2195]

Interesting video. What are your thoughts on using overcoming isometrics as a strength finisher after doing a few sets of dynamic weight training for hypertrophy? For example: 3 x 8-10 military press (Or any movement, really), then finishing with a single, max-effort 6-second hold (Using an Isomax)? The hypertrophy work would serve as a good warmup. You could switch up the angle of the isometrics every month or so.

[@oscargalvez7]

Amazing explanation!! Learned a lot from it. Also the way you express the ideas is really fluid and easy to understand, tha ks for the awesome content! 💪

[@davidaspey9876]

Hi Matt great video. I do have one question, with isometrics are the rest periods between sets the same as dynamic work? e.g rest as needed?

[@pray4mojo35]

Isometrics. Animals don’t lift weights, and animals are STRONG…who wants to see me with my shirt off?

[@Jumptrain101]

With respect to the use of ISOs as a warm up, I utilize them as part of my circuit training. I utilize a strength duration (~10 seconds) iso as a first movement , then move on to a dynamic circuit that I am emphasizing for that workout, repeating that circuit for several rounds. As an example, I will utilize the platform/isotrainer trap bar deadlift iso, then move on to weighted trap bar deadlifts, followed by resistance band deadlifts. I'll repeat this circuit for a few rounds

[@ErichErstu]

disliked for not even explaining what isometric is

[@BluBlu111]

Hi Matt buddy....You're a good salesman, I just don't think anyone is really sold in the ISO training.. I see you're point on it like I understand it's still going against gravity.... but it's still a ridiculous way to train compared to squats, pullups and pushups training. Get real dude and get back to basics.

[@damiancheckley5725]

To each their own. You do what works for you and disregard everything else and it’s all good. There are many tools to achieve said results and isometric training is one of them, along with body weight training, weights, bands etc. I for a fact have found great results using isometrics as a primary exercise tool, but am always open to hear and learn about other methods. I believe Matt is simply accomodating to that crowd who are interested in incorporating isometrics. Find what you enjoy and as long as you make progress on doing so, great, disregard other methods. Happy training! :) I find Matt’s information very useful and am grateful for his content on body weight training and isometrics.

[@BluBlu111]

@Jet Li get over it. Real men do pushups pullups and squats everyday.

[@sethpawlik]

Isometrics are the basics. Not a stand alone program but it definitely is a great supplement. Don’t knock it before you try it.

[@walterrising4276]

Smoothbrain

[@walterrising4276]

​@BluBlu111 Real men don't whine in youtube comments