How Many Sets Should You Do With Isometric Training?

[@claudes.whitacre1241]

I did single overcoming isometric reps for years. Maybe 90 seconds per hold. About a year ago, I decided to try three sets. Each set is one exertion until I feel weak in the hold, or the muscle burns. 30 seconds for the first set is common. A couple of seconds rest until the next exertion (set). That second set is generally shorter, and again I do it until it burns. After a few seconds rest (or until that burning sensation subsides) I do the third exertion. This one is generally shorter still, until it burns again...and then I still hold another few seconds. Usually 2 exercises per body part. Every day. It takes some getting used to. Sometimes I need to break up the training into two short workouts a day, because it's exhausting. By the way, I love your book on Overcoming Isometrics, and left a good review.

[@zeez4178]

Your comment is better ,concise and more informative than this video

[@robthevampireslayer3211]

And what happened when you did 3 sets? more muscles?

[@claudes.whitacre1241]

@@robthevampireslayer3211 It's three exertions. Frankly, the muscles don't get that much bigger. The main benefits are an ability to contract the muscles very quickly, which makes you faster, and there is a strength increase. But I'm 69 years old now, and it takes less time to tire the muscles. And now, I'm only doing these exercises maybe 5 days a week. I actually notice an increase in strength after a day or two off. I did notice that when I started doing three exertions per exercise, my strength jumped quickly. And it leveled off after several months. Unless you can figure out ways to make the exercises more stressful, you plateau eventually. At least that 's my experience. And at 69 years old, my days of getting stronger are behind me. Just keeping what I've gained would make me happy.

[@robthevampireslayer3211]

@@claudes.whitacre1241 Thanks for the info 👍

[@pastafresca2073]

Only one set to failure every other day per movement was game changer for me. I progress every aingle time i do my next workout. That is 150+ small progressions per year. I do squats,bridges,leg raises,pushing and pulling. So 5 sets every other day.

[@theimaginator7117]

If you don’t mind, could you specify on the details of your workout routine?

[@anthonyromayo6296]

Great protocol.

[@papafituae]

this sounds so sustainable. were you able to put on size also, or is this mostly a strength related routine?

[@pastafresca2073]

@@papafituae Naturally you get bigger when you get stronger so you get both. Things have changed since my comment. I still train every other day but after 4th workout I take 2 days off and than I repeat. 1.Workout 2.Rest. 3.Workout. 4.Rest 5.Workout 6.Rest 7.Workout 8. Rest 9.Rest I do 4-5 compound movements and 3-4 isolations (8 sets per workout) I noticed I cant really push if I do more than 4-5 compound movements per session so I add isolations. Over the years I tracked everything and this is my perfect formulq at the moment. You might refine it for your own body.

[@papafituae]

@@pastafresca2073 I like the addition of isolation work. Especially considering the workouts are so short in comparison to typical Dynamic lifting sessions, there is time for more. I’ve been eyeballing either an isomax or bulldozer to start this type of training full time. I think I’ll use ur split for sure thanks

[@mertonhirsch4734]

Christian Thibaudau has said that a 3 second maximal overcoming isometric is roughly as stressful on the nervous system as doing a double at 90% of your max. If you are someone who is more prone to neural overworking versus physical overworking, the dose should probably be small. Some people aren't as susceptible to neural fatigue.

[@ted1045]

One hard set seems about right for me, but I'm doing static contraction training and it's pretty brutal and effective for me.

[@9274448790]

I do bullworker isometrics throughout the day ...6 to 7 times ... holding for 15 seconds

[@williamtomkiel8215]

reminds me of "riding the bloom" while doing sessions of Wim Hof "breathing' it's a continuum and not static

[@RedDeltaProject]

Love that perspective, thanks for sharing!

[@johnmcwick1]

Kind of knowing what the body is capable of doing right? Wishing the last few months I’ve been doing the breathing method and in the last 3 months cold showers daily. Is it like knowing what your body is able to do and knowing what is too much right?

[@The-Contractor]

I've been doing 3 Reps, 3 Sets, with a 3s hold and getting solid results. As much as pursuing physical excellence is science based, it also has a significant "art" element as well. Being in contact with the Mind-Body connection is the bridge in going from average to excellent. "Feel" rather than dogma.

[@isaacroberts7752]

How many seconds rest between reps do you recommend?

[@The-Contractor]

@@isaacroberts7752 Depends on my energy level at that moment. Anywhere from 20 seconds of deep breathing while resting seems to work most days.

[@isaacroberts7752]

@The-Contractor And this is between reps? So, for example, 1 set of 3 reps with a 3 second hold would take 49 seconds?

[@The-Contractor]

@@isaacroberts7752 When I'm using a 20 sec. rest interval, correct. Each rep has a brief tension "ramp up" phase and then 3 seconds of the maximum tension possible for the rep proper.

[@isaacroberts7752]

​@@The-Contractorthanks

[@mr.potatohead6138]

Lately I've been doing at most 2 sets for most exercises, balls out intense effort. It's working

[@johnnyhenderson7486]

Instead of 'freestyling' the exercises what works for me is breaking down the training week to 2 sections for each upper and lower body: Endurance and Power Sections. The reason 'freestyling' is less superior to my 'two sections method' is because with freestyling, you feel as if you're generally allowed to do however much you like based off of the stimulus you're recieving from your body. And the reason why it is a bad thing is because there may be days for all of us where our body is bullsh$tting us and telling to us to go easy because it doesn't want to do the hard exercises. And there may be also be days where the urge to go easy may be stronger or weaker. So, basically you're basically allowing yourself to trick yourself if that makes sense. Instead, what I'd like to do is I split up my training week into two different sections. In one I focus on Endurance and the other, Power. On the Endurance days, I'm bound to do the set numbers of excercies that I'm supposed to do within the limit managable enough. And I make sure to do more than what I could the last week, regardless of if I'm fatigue tired or not even if I'm tired or fatigued, therefore progressively overloading my endurance each week. The next section of week focuses on Power output and really recruiting to fast twitch muscles and working on explosiveness and power. I feel that after doing those power section in a week, which by the way are done with less reps and sets than I would in an endurance day/set, an increase in power and overall strength every week. Therefore a fool proof method of progressing in strength, explosiveness, and endruance every week.

[@johnnyhenderson7486]

By the way, what I'm saying here is for dynamic excercises for bulding muscle and strength. Not for isometrics

[@paolosmaldone8347]

Right!!Sometimes volume training is really "chasing the reps"

[@GoodBoy12232]

Always

[@rayohlinger1252]

Yeah, but I love the snow speeder! The Kenner version with the flashing lights was the best.

[@PowerAndMight1984]

My preference is to do just one set per position of an exercise like say the three stages of curl or 2 stages of a deadlift. This keeps me going and transitioning from exercise to exercise. Rest would be just enough to be ready for the next stage or position of the muscle(s) I wanna hit.

[@RedDeltaProject]

I always like strategies like this that keep focus on the workout too. Prevents distractions like scrolling on SM from watering down a workout.

[@PowerAndMight1984]

@@RedDeltaProject yeah man. If I was doing one exercise and focused on just one position, I keep it at the mid point of an exercise and hold for less intensity. Like a curl, deadlift, squat or the bow and arrow pull, I would just hold for say like a minute, rest a bit and move on to another exercise. If I do multiple sets of the same exercise isometrically, I burn out much quicker.

[@FranekCyganek25]

no wlasnie najwiecej hipertrofi wzrostu waskularyzacji i pompy doswiadzyl Ja tez glownie na treningu izometrycznym byl to trening ze zamiast podnosic hantle 10 kilo 10 razy to biore raz 10 kilo i trzymam tyle ile sie da az zaczna sie miesnie az trzasc( mniejsza ze ktos moze sie spojrzec zwrocic uwage ze to zla technika czy smiesznie niby wyglada- to wyglada tak jak trzeba a jak ktos zabawnie to doswiadczyl no to spoko jego sprawa) w przysiadach tez mozna trzymac taka pozycje u dolu nie u samego dolu jak bys kucal siedzial i nie za bardzo u gory czyli nie 90 stopni miedzy kolanami tylko jakies 70-60 i wytrzymaj tak. najlepiej z ketlebelem lub hantlami ale ze sztanga tez mozna warto miec kogos do asekuracji albo mniejszy ciezar trzymasz dluzej. no i pompki takie izometryczne tez sa super trzymasz u dolu tulow i ciala na ugietych ramionach wsparte- tuz przy podlodze lub ciutke wyzej ale trzymasz. I to zrobi taka pompe i pozytywne palenie w miesniach i przyrosty ze hoho. takze na redukcje tak zwana czy wyrzezbienie uwazam ze taki trening jest jednym z lepszych by dac organizmowi bodziec do uwydatniania miesni jednoczescie pobudza hormony i krazenie krwi przez co ulepsza to metabolizm tkanki tluszczowej

[@FranekCyganek25]

nie tylko miesnie moga sie trzaść. Moze calym czlowiekiem telepać i ramie opada stopniowo w dol tak ze wygladasz jakbys juz niecpodnosil tylko walczyl z ciezarek zeby nie upadl. albo z reką walczysz zeby nie upadla czyli walczysz swymi rekami z swymi rekami to takie głębokie duchowe i w ogole nawet. jesli akurat cwiczyc rece. jesli cwiczyc Ty nogi no to walczysz nogami z ich brakiem wiary w siebie i kompleksami one mowia ze one slabe i ze niezdolne do tego a ty sobie i im wmawiasz ze bzdura! Milczec! macie wytrzymac i tak sie stanie sie Amen!

[@loulopez554]

You always keep it real Matt!

[@babesballesfin]

Hi Matt, digressing a little from the subject. Is the bullworker in a way hybrid isometrics because there is basically a live load...the spring is pushing back when i do isos?

[@anthonyromayo6296]

Not Matt but yes the Bullworker is a type of yielding Isometric.

[@peterjaimez1619]

Hi, I suppose that a single one at maximum intensity would work too! Cheers

[@UncleDanBand64]

I have been 2 years on my fitness journey. Now, I don't do Isometrics but, this has always been my question. How much should I do. I have over trained, under trained. Now I just do 3 sets per day. 3 pulls and pushes upper and 3 sets of lower. 3 sets of mid and rear delts. About ten minutes of farmers walk and 30 minutes to 1 hour of brisk walking/hiking. If I feel run down, I might take a day or 2 off. Or, like this morning. This was my 5th day straight and I just was not feeling it. So, I did 2 sets of chin-ups, 2 sets of pull-ups, 2 mid delt raises and called it a day. I will probably do a couple of sets of body weight squats. My body has just had enough though.

[@alannesbitt9216]

Have you checked out Lee Weiland at Pacific Rim Athletics? He’s like Matthew (very positive, encouraging) and has good advice on physical training. Peace.

[@UncleDanBand64]

@alannesbitt9216 I have not. I will check him out. Now at almost 4 years into fitness, I have got my volumn dialed. I am almost 60 so, I put a little more into recovery. Usually upper body Monday, lower Tuesday, Wednesday off. Then upper Thursdays, lower Friday and the weekend off.

[@JackHu1000]

Can you build an Aesthetic physique by doing only isometric exercises ? Thanks

[@seehongkongsea]

i’m relatively strong and muscular just tried isometrics today, pushed against a wall with 100% effort for a 10 seconds hold made me sick to the bone. not used to this type of training. it just felt really weird and kind of damaging to my body. is this normal?

[@coachvlad9731]

Probably had muscles not used to max force, so pressure went on them, tou are using max forces so be aware, its like doing max out lifts, start easier and work into it iver time, as fir max effort, 3 seconds is heaps

[@jamesgilmore1684]

Matt I appreciate all this information all the time. what's your thoughts on sprinkling Isometrics throughout your day while doing regular workouts 3 days a week?

[@sethpawlik]

This is not Matt but to me that sounds like a pretty legit way of programming. I might try something like that myself.

[@baz9653]

That is pretty much what i have done for the past 16 years . Go for it !!

[@RedDeltaProject]

I do something similar to that myself. Isometrics is a great way to practice tension control, so getting in a bit of work here an there can do a lot of good for your dynamic training. I've been doing that for my hips an it's made a heck of a difference in my Taekwon-Do

[@damens-xn9pu]

How do you use isometrics for the hips? Squats?

[@m96920]

isometrics can build muscles? Some people say they damage vanes and increase blood pressure, is that true?

[@SLADEWILSON47]

Its actually good for you

[@grantmail4112]

I have a genuine question... I watched a video of yours from 5 years ago.. and I know you workout and have a great diet plan, etc over this time.. but you must have put in many many hrs ...weeks, and years at the gym of hard work during that time, but you still look exactly the same size and build as you did in 5 years ago. Would it not be just as easy to do less and still have the same results just to maintain what you have over the past 5 years? Or do you think we reach just a fairly good level and that's the best we can do, no matter how great we train and eat, etc.. as a natural trainer?

[@RedDeltaProject]

You're part right, I am still changing, as I've grown 5lbs of muscle over the past year, but yea after 20 years of training you're not going to be making noticeable changes on camera in terms of muscle and physique. And yes, I used to put in a lot more time and effort, but looking back I would say most of It was unecessary and even wasteful. So yea, when you know what to fundamentally address, you can maintain, and even progress with a fraction of the workload if you know what you're doing.

[@grantmail4112]

@@RedDeltaProject Thanks for the reply.. a while ago I watched a video with Dorian Yates saying that you only have to stress the muscles enough to break them down... then stop! (spend less time in the gym thinking the longer you spend in there the more you will grow as the opposite is true) because the less time they need to recover the faster you will grow... I know he was not the most natural BB... but he was spot on... I was training too hard way past where I should have been my cut off point! My own body wasn't able to recover from my over training.. (my body was able to do it ok going super hard... but it wasn't able to recover in time for the next workout...so it was defeating the object.. it's not just about how hard you can train...its about how fast you can recover that is the key...everyone different and where a lot of people go wrong or don't realize) for me doing less (but just enough to cause muscle growth) and fully recovering every time is the way to go. 👍

[@robertvondarth1730]

@@grantmail4112 Isometrics don’t cause much muscle damage, the goal is neural conditioning. Dorian was referring to hypertrophy specific training

[@marcvinyard3050]

Great video! How long should rest between sets if you doing 30-50 second isometric contractions?

[@RedDeltaProject]

Same kind of deal, where I recommend resting as needed. Again, there are a lot of variables that come into play, so rest less to push endurance, and more for strength and skill.

[@fredcatcreedy980]

I've also confused how much time you should have between isometric sets? You get anywhere between 30 seconds to 3 minutes.

[@RedDeltaProject]

I always use a "rest as needed" approach since there are many variables that determine how long you should rest, and most of them can change day to day. More on how to apply this approach here: kzbin.info/www/bejne/maayi2OpepyAqM0

[@ya.boi.x]

im still relitibly a beginer( ive been training for about 3 months now with a realitivly good diet). How do i start developing strength to try to learn skills, especially the planche and handstand pushup. i cant even do an elbow plank yet. please, i would love and accept any advice.

[@RedDeltaProject]

All skill work is still based on the mastery of the basics. I would focus on basic push-up, rows, pull-ups (if you can manage them) and basic leg work for at least a few more months.

[@oppoto9973]

Bro need your help! Recently I read "Convict Conditioning. How to Bust Free of All Weakness Using the Lost Secrets of Supreme Survial». An interesting book, but there are still questions about repetitions in one approach and the number of workouts per week. I have a lot of free time, so I want to start every exercise of the big six from the very first level. But I ran into a problem when compiling a training program, because in the book 1 day per week is given for each exercise (for example, push-ups are performed only on Mondays). Hence the question: is it possible to somehow speed up and increase the number of workouts of one muscle group per week, for example push-ups 3 times a week, etc. In order to speed up the process of passing the first levels, which are so easy, or still do not rush the process and give each level a month (in this case, it turns out that in 4 weeks there will be only 4 workouts of one muscle group (for example, pull-ups), which in my opinion is very little. I apologize for the large amount of text) thank you in advance for the answer!

[@RedDeltaProject]

You're going to love the video coming out tomorrow, and the next few coming out this week. Also the RDP podcast (recorded live on Saturday) is going to go super in-depth with all of this stuff as well. So the answers are coming. For right now, the most important thing is to find the level you're at for each of the big six. See if you can pass the progression standard for the first few levels (you probably can) and then move up. More to come in the next few days.

[@oppoto9973]

@@RedDeltaProject Got it! Thanks bra

[@FranekCyganek25]

Uczta znaczy uczcie sie jezyka Polskiego Kochani. Dla zabawy sie uczyć sie. On nietrudny, z resztą nie musicie byc idealnie gramatyczni ale warto po prostu uczyc sie go i gadac nim z Nami. Amen. Błogoslawi. 👍👌

[@damens-xn9pu]

I started dringend isometrics at work during my break. Take one chain I want to work on and Do 2,maybe 3 sets 6-10s. It depends on the time I have. Then I can Do Taichi or Karate in the evening with some mobility

[@CruelEvisceration]

I get the most use out of overcoming isometrics by chucking them in between my working up volume and my top set. On the curve this would be just before the peak having my top work set sitting right on the peak

[@tim1878]

Four minutes to provide a 20-second answer.

[@coreworkercoreworker3761]

I just found you

[@magnus263]

LUTHORRRRR

[@anthonyjones9623]

There is nothing of interest on the website, and with small amount of equipment, looks like a real need to be updated? was hoping to find the shoulder straps with two handles he was using in the video. I feel he keeps repeating himself with very little content. or demonstrating anything.

[@alannesbitt9216]

His straps are the ISO trainer from Worldfit. He mentions is in another video. I bought one, shipping was fast, and it seems to be high quality. I have used it for the past three days with max load overhead press, curl, deadlift, and calf raise, and it holds without any give.