Fail-Proof Isometrics Programing

Overcoming Isometrics is one of the simplest forms of strength training, and programming it to build muscle and strength is simple as well.
Overcoming Isometrics Book: cutt.ly/SEVOeya
Overcoming Isometrics Playlist: cutt.ly/NJfEIou
Worldfit Isometrics equipment: bit.ly/3mJfbvS
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.

[@GuitarDhyana]

I've been following this channel for a while now and I'm continually impressed by the quality of content, especially when it comes to understanding the intricacies of muscle growth. Your emphasis on time under tension as the key driver for hypertrophy really resonates with me. It's fascinating how this method is aimed at exhausting the fast-twitch fibers to tap into and grow the more fatigue-resistant Type 2 fibers. Your explanation on going to failure shed a new light on the subject for me. It's not just about the pump; it's about recruiting maximum motor units for force production. When we push to failure, especially with a 2-3 second isometric contraction, we're not just working hard; we're working smart by ensuring every muscle fiber recruited contributes to growth, thanks to the all or none principle. This depth of knowledge is what keeps me coming back for more. Keep up the great work!

[@mkfort]

This is one of the most important fitness videos on KZbin

[@JohnDoe-qq8et]

Isometrics and tendon stiffness. Its a beautiful bond.

[@ALPHA-dn4on]

Always a delight to watch your videos and read your books

[@briand5047]

I remember the Bullworker ads from 40 years ago. Just looked it up. It costs 2.5 X more than I thought it would.

[@trueblue7563]

Thanks for the video mate - that was quick!!

[@terryeichler351]

Thank You for clarifying the relationship between programming to isometrics. You've brought liberation once again to our workouts.

[@RedDeltaProject]

My pleasure Terry, happy training!

[@haymaker299]

This is fascinating and seems very wise/smart. As someone who wants to pursue calisthenics for health, but is NOT an athlete and does NOT seek to become an "Expert" (capital 'E') on the topic, RDP videos are proving very helpful and interesting to me.

[@Edgarv68]

You have the best information, very logical

[@danstafford5977]

Muscles are attached to Bones via tendons and ligaments through Origins and insertions... and stabilizer muscles and synergistically and other muscles come into play.

[@MaxNagual]

Well explained! Your book also is really good :-)

[@worldtravier]

Off topic, new here and looking for a starting point . How to get started with a workout . I am over 60 yo . Doing a balance workouts of walks , stretching, resistance training thur body weight exercise . Love your approach of work smarter not harder . I am working out for 5 plus hours a week as I described. Looking for a starting point of getting the most the easiest way. Been walking and doing IF fasting for years , stretching a few months and just restarted weight training a month. I am disabled (hip replacement)/ on disability/ retired so have free time. Ok Matt I am looking for a program or one of your books to start with please advise .

[@jayjalloh3631]

I love isometric because it reduces systematic fatigue, which helps maximize muscular fatigue.

[@titolino73]

Will never be like at the gym if you want to grow your muscles

[@andresmorarodriguez9125]

​@@titolino73i mean, yes. But i have done them and in some cases it can help better than dynamic excercises. Obviously, i also had a better experiencie doing dynamic stuff, but i think isos are kinda underrated and i still implement this in my training and i have got great results and i encourage you to try them as well, they are worth it.

[@prokidsco]

Matthas been coaching me on this and it is great! I have seen some good progress in a little amount of time. It is crazy, but it works!

[@RedDeltaProject]

Wonderful to hear Bill! Keep up the good work

[@incorectulpolitic]

Bill, can you describe your training method/details?

[@stephenbrady5907]

Love you Matt

[@edricjordan7093]

Good information sir

[@lazur1]

You might like ARX, as it invokes the same aspects you mention, but w/movement.

[@nickashton3584]

third variable is position re isometric exercise

[@stevestrickland8019]

So, what this leaves out is the skill component? Almost any calisthenics or strength move requires some degree of coordination and learning to perform the move efficiently. Sounds like a reasonable plan is to use isometrics to improve strength leaving calisthenics work to be structured as less fatiguing practice, learning how to do the move confidently with good form (and no doubt including some reps/sets to gain move specific strength)?

[@RedDeltaProject]

True, there's always some degree of skill in any form of training, and the skill is always specific to the disicpline you're practicing, but yes, isometrics is relatively low-skill which makes it much easier to work the muscles for both time and tension

[@user-xe8se1sf4q]

Gooood 🔥🔥🔥

[@jaydoubleli]

what about metabolic fatigue and muscle damage factors

[@chriswinrow1483]

I got a world fit iso trainer last week best thing I've even got

[@brendapeter446]

Did you see his interview with the 63 year old guy who does isometrics? His muscles are pretty impressive.

[@jameslloydtiffner8678]

how does isometrics effect the volume you should do in resistance training

[@bobl9949]

Are you still using the Iso Max? I purchased the stand alone bar but debating keeping it as I'm concerned about the longevity of the electronics unlike the Bullworkers I own that with that withstood time.

[@BluBlu111]

Deep

[@tommasopesso1]

What about muscle growth? Especially for legs

[@joshuagrove2778]

@matt, could you see the value in using overcoming isometrics to train for a one arm pullup?

[@Project_Superdad]

Yes. Overcoming Isos were key to my getting one arm pullups.

[@wanderer5200]

@Matt Could I use isometrics to build up to a one arm pushup?

[@RedDeltaProject]

It can certainly help, especially if you practice pressing one arm at a time isometrical to help build the stability in the shoulder.

[@Ompasikom]

How do you progress in isometrics, anyway? Just add time?

[@RedDeltaProject]

Progress is practically automatic. It's primarily driven by how much tension you generate, and how well you maintain it along with the coordinate of other muscles. Again, it's almost something that you don't need to regulate as it's largely on auto-pilot

[@regprofant8609]

As you are my only go to guy I am having a questionable issue. I just got my isochain and strap you suggested. I just tried it out and am now concerned. In the book it stated that it only goes to 1,000 pounds and to switch to harder exercises like one leg and etc. I just tried it out for feeling and did a deadlift, not really pushing it, and stopped at 979. So if I push it I know I will hit 1,000 or more. I hit 930 with the curl. So my question is could the gauge be off. I have done the exergenie in the past, power factor with Pete Sisco and John Little and did 1,000 deadlifts,which is recorded in their book, so I am not bragging or bullshitting. As I am pushing 80 I just want to train the safest and best for my age. I am to old to be vain or bragging. Now strength and function is all I care about. Isometrics requires more focus and concentration besides all the other factors mentioned in the book that I was really hoping for more poundage range in the isochain. However, I could just use it without the readout as I have been training isometrics without readouts for a long time. I have a friend who is a systems engineer and maybe he can bump up the poundage level but I haven’t asked him. I am looking forward to your response. Thank you

[@RedDeltaProject]

That's crazy strong there Reg! The deadlift makes sense but the curl seems a bit suspicious. I would try and se if you can get close to those poundages on the dynamic exercises. Do you think you can curl even half that (like 500 lbs) if your isometric is much stronger than the dynamic it may be a faulty gauge. Also, try holding the isometric at the point with the least mechanical leverage. You can pull a lot harder on the handle at the top of the deadlift, which is why I do my isometric deadlifts at the lowest point possible. It's the whole idea of using "light weight, heavy technique".

[@regprofant8609]

@@RedDeltaProject I am real suspicious because of the curl number. I have done a partial deadlift of 1,000 as registered in Pete siscoand John littles book power factor. But there’s no way I could get those kind of numbers with the curl and that makes me question what going on. I am thinking there’s a glitch in the computer aspect . I probably will need a new bar.

[@HiImBQ]

So studies suggest (or proof, can't remember) that overcoming isometrics contribute to strength for around a few degrees of range of motion. What's your take on it? The Bioneer, for instance, says you should use more than one position, for example for the biceps, something like 30, 60, 90 and 120 to maximise on strength within the whole range of motion.

[@mreverybody1150]

Have you seen this video on it? He mentions some of the stuff I read in the book 'The Ultimate Isometrics Manual: Building Maximum Strength and Conditioning with Static Training by Paul Wade (Author), Dan John (Foreword).' highly recommended book even if it does advertise the Isochain quite a bit. kzbin.info/www/bejne/i6awpZx8ndyia5o

[@voiceofreason1661]

I think its a myth. IF you do isometrics you should gain strength within a wider range of motion then they suggest. Test it out for yourself.

[@FrogmortonHotchkiss]

I like some things about his channel, but I can guess without having to watch a Bioneer vid that his answer to any question will probably be "Do MORE!!"

[@MMABeijing]

You would get hernias everywhere of u went hard on isometrics. Clearly the tension is not the same

[@DW-vk5hv]

Can’t work without gravitized load. And you know this

[@scottjugglerjapan]

funny intro

[@Exodus26.13Pi]

Algo

[@AguyR1401]

fIRST

[@danstafford5977]

Isometric or static hold is not hypertrophy training... that means you will not build bigger muscles.

[@brendapeter446]

m.kzbin.info/www/bejne/iJ2nn3-neZmFncU