My 6 Favorite Muscle Building Isometric Exercises for Bar and Chain Devices

[@loulopez554]

Your book overcoming isometrics is by far the best and most sensible fitness book I have ever read.Not one page is wasted and all the information from the text to the instructional photos are perfect.Many thanks for this little gem and I hope anyone interested in putting on muscle while saving their joints will give this a read. Thanks again.

[@RedDeltaProject]

Wow, thank you Lou, appreciate the props big time!

[@jacksaller9385]

I've been using iso's exclusively since May. My powertec unit and a set of heavy duty straps that are used in moving cumbersome pieces of furniture, provide every possible bodybuiding and strength exercise possible. I'll pin the powertec (no weight is on the bar) lever arm to correspond with the mid-range of the exercise. For squats, deadlifts and calf raises the straps are perfect. The leg curl portion of the powertec (sit on the bench facing the leg curl bar with the bench in the upright position) is perfect for a leg press.

[@harryv6752]

Awesome stuff there! 🤘

[@juanmanuelgranadosdavila4984]

I remember that in the 70's in weightlifting, isometric exercises such as squats, splits, etc., were trained in the weakest joint angle of the Olympic movement, as a necessary complement for the general strengthening of the athlete. And they were right !!!. Congratulations.

[@michaelbobson6375]

Researching a lot before pulling the trigger on the Iso Chain. 59 yrs old and get those tweaks here and there. I appreciate your help with this. Thank you

[@RedDeltaProject]

Glad to can help Michael, feel free to DM me on instagram @red.delta.project if you have any questions I can help you with on the Isochain

[@nickeyboi]

Mattie! Now that I have the ISO-Chain, I can totally agree with your choices in this video. That triceps kickback lights up the triceps more than a standing overhead triceps extension, at least for me. And the drag curl definitely isolates the biceps better than the conventional upper arms perpendicular to the ground and at your sides position. It’s an interesting machine, and I’m working out the kinks (see what I did there?) as I go along. Two tips: there’s a Facebook group for ISO-Chain users in case you hadn’t heard, and I bought these little numerical stickers to label every other link (yes, I’m lazy) so I can just jot down the position for future reference and save time counting Every. Damn. Link. Every. Time. Hope all is well with you, and keep up the great video tips and insights! 💪

[@RedDeltaProject]

Glad you're enjoying the chain there Nick! And welcome to the FB group too. Excited to see you there and share your experience and tips

[@nyclear]

Great video. Unrelated, i finally "got" something you said many times in one way or another. I realized that i have always focused on the amount of reps i was going to attempt to do rather than THIS rep i am doing right now. Then i thought of a concise red deltaism: "its not about how many reps you do its about the rep you are doing"

[@RedDeltaProject]

Glad I could help, focus is super important, and it's also a good reminder for me too ;)

[@quintalomaru]

I should receive it today. I'm hyped!

[@RedDeltaProject]

Woo hoo! Fun new toy for the wekend!

[@mreverybody1150]

This was excellent! Concise yet detailed, clear and structured. I will make use of this when I receive my Isochain.

[@bobbytate9907]

I may make one of these...your isometric training stuff has really inspired me, and many others. Thank you, Mat!!!

[@RedDeltaProject]

Go for it! And send me pics on the RDP instagram. I love seeing what people create in their DIY

[@solome4651]

Nice job Matt. No one putting iso information out there as consise as you.. Quick questions. Why do you choose 3-4 sets per exercise instead of the recommended 6 sets in dragon doors isometric manual?. What's your opinion on how many work sets per exercise with 6 sec isometric contractions for max muscle fiber recruitment?.

[@RedDeltaProject]

I've just found that I can't get my best effort in that many sets. In some exercises, i'm only good for 2-3 at the most. But it depends for sure, so experiment and se what you like

[@solome4651]

@@RedDeltaProject thanks😁

[@adamwest5521]

Really enjoyed this video definitely buying your book live your work glad I found you Adam from Australia

[@irkedoff]

Thanks Matt. I have added exercises from your Overcoming Isometrics with my Isochain. I'm really digging Isometrics.

[@RedDeltaProject]

Glad you like them! They are such a simple and rewarding thing to play with.

[@handoromper7987]

Thank you Matt for that price tricep kick back and drag curl 👍🏻 Love your channel mate 💪🏻

[@electricprince9829]

Working with my DIY isochain

[@Arrowsmith86]

Thank you for these tips, doing a deadlift has been tricky as my lower back keeps lighting up 😞, going to try what you described

[@amoghpratapsingh4938]

Plz make more videos like top exercises.

[@RedDeltaProject]

you got it!

[@IGeorge94]

Thanks, I’ll give this routine a try after the one I’m doing right now.

[@Arrowsmith86]

It's almost 2023, would you still invest in an isochain?

[@e.e.8589]

Tried iso chestpress and row with my Suspension Trainer, because I had no option to mount the ST in my hotelroom, and I really liked it.

[@RedDeltaProject]

Way to inovate there ehrliche! Do what you can with what you have,

[@mczilla8628]

Great stuff Matt im for sure going to try these the deadlift for sure thanks

[@RedDeltaProject]

have fun, I'm usually not a dead lift guy, but Iso deads are right on the money.

[@FedericoRodriguez-sc3gv]

Excelent exercises Matt! I'll try some of them this weekend 🙂

[@RedDeltaProject]

Excellent, have fun Federico!

[@theserpentshaman5027]

Thanks for sharing this. I'm eager to try these out.

[@maximalefitness5772]

Hi Matt still interested in the demonstration of the results from isometric training... Did you have after using it any measurable strength or muscle gains by using this tool? In general, I think, this is an interesting approach... but: I ask because "Paul Wade" (whoever he is) mentioned in his book the success of Bob Hofmans athletes as an example for the effectiveness of isometric training, but he fails to tell that their success really came from steroids - not from the isometric training. So I asked myself, if isometric training is nevertheless a good training or just scam... and this is another tool not worth the money. By the way: I build myself such a chain and just count my breaths, which comes in a fixed rhythm. Nevertheless I am interested in your experience.

[@RedDeltaProject]

The results speak for themselves, as I personally experiences a very big and noticeable difference in just a couple of weeks of first using Isometrics. Most noticeably in my tension control, stability, neural synergy, strength, and functional carry over to sports. With the iso chain, my average max pulling strength has increased by well over 30% and my right shoulder issue is feeling a lot better. I'm also noticing more size in my thighs (largely due to bigger hamstrings) shoulders and thicker lats.) But you're right that it's almost impossible to directly say that a given result is directly th result of a particular type of exercise. Especially in the topic of muscle growth, the actual exercise you do plays a relatively small role in muscle growth. However, it does have to play at least some degree of an effective role, weighted you combine it with other methods, steroids etc. So it may not be 100% responsible for a result, but it show at least validate it as an effective method.

[@maximalefitness5772]

@@RedDeltaProject Thank you very much for your detailed answer, Matt. Your opinion is helpful for me, because in my opinion your channel as well as your books contain very valuable information which inspired me already several times. your answer motivates me furtheron to incorporate isometric exercises in my training routine - firstly only with my own chain&spring&plattform- construction - maybe later with the isochain when it is availBle in Germany. As dumbells and barbells don't seem to be optimal with regards to the strengthcurve in most movements my training consist of 4 components:1. isometric max tensions with the chain on my selfbuild-platform (deadlift, ohp, chestpress, Frontsquat, Rowing) 2. dynamic exercises with bands combined with a bar and the same platform( frontsquat, splitsquat, chestpress, ohp,lateral raises.) 3. some calistenics (mainly pullup and dip) 4. barbell exercises (rowing, dragcurl)

[@alisaleemali1290]

Amazing stuff

[@RedDeltaProject]

Thank you Ali!

[@colingillespie4187]

Great video, and even better tan!

[@RedDeltaProject]

lol, yea I'm pretty such my tan line go right down to the bone Seriously, I still have them even in the middle of winter.

[@colingillespie4187]

@@RedDeltaProject Love the videos. Each one I watch I learn something new. Thanks for the great info.

[@Sv0194]

Where can I buy such a tool? Haven't found any offerings, what name should I look for?

[@luxurybuzz3681]

DIY Iso chain vs Actual Iso Chain?

[@melrichardson2392]

Got your book, did you make your iso chain ,is there a how to video it looks really good.

[@mreverybody1150]

This is a good one: kzbin.info/www/bejne/el61lItqj5lnZ7M

[@regprofant8609]

So do you have a plan to work isometrics in with convict conditioning program?

[@FullyAdamatic]

I'm trying my Rogue ring set (carabiner style) for some of these!

[@RedDeltaProject]

Wonderful! Always use what you've got!

[@Icarianbrother]

Could it be used for Isometric Mid-Thigh Pull testing?

[@afikbahari7372]

Love

[@tykjpelk]

What's your take on using one handed movements against the antagonist muscles of my other arm? I started doing it for shoulder rehab exercises and recently moved on to straight up pressing with one hand and pulling with the other. I'm a climber and very imbalanced so I feel like I can apply absolute maximum resistance against the press, but I also feel like an idiot. For the record I only care about strength, muscle mass will only make me a worse climber.

[@RedDeltaProject]

I think theres some great value in it for sure. It's a great way to balance out the tension in the body and may help a lot in the shoulders too. I know some of those types of isometrics have really helped my shoulder a lot over the past month

[@okinawankarate903]

I wonder what Pavel thinks of isometrics

[@crawlerxxx]

Hello Matt, how many seconds should one do to mimic the 5 rep range? how many secs for each rep?

[@RedDeltaProject]

You can probably use about 6-8 seconds and that would be about right. Or you can time how long it takes you to do 5 reps of a given exercise and then that' the time you would do the isometric equivalent.

[@houseoffirebellytoads1439]

Basically you should try to tear the chain :D if you take this as an inspiration maybe one day you will break it and be hulk!

[@jameswoods6385]

Hey Matt. When I do isometrics my joints feel better afterwards. Is that common? I wonder why that is, because after dynamic exercise sometimes my joints are cranky

[@RedDeltaProject]

yep, very common and that's why some people prefer isometric as they find it's easier on the joints. There's less grinding under force plus it's also easier to dial in your technical alignment so the stress is going more directly into the muscles instead of pooling into your joints.

[@zaidthakur4117]

Hey Matt, off the topic of isometric exercises😅 but struggling to keep vertical forearms during the entire range of motion of decline pushups. Is it necessary to have vertical forearms?

[@RedDeltaProject]

No necessarily, by all means let those elbows fold back toward your feet so you angle your forearm back. it's also good for the wrist. If you're having issu with keeping the arm in close to the torso that's usually due to not enough tension in the chest or back.

[@zaidthakur4117]

@@RedDeltaProject Thanx a lot😊 Was worried whether I was compromising form Thanx👍😊

[@pulabirmajumder6876]

Hey buddy I am begainer at calisthenics and recently found ur channel is very help full . But I am confused that how I should train . A circuit style or just take a particular exercise and complete with 4 to5 sets. As I want to build muscle with calisthenics. And I am skinny fat (some fat at belly and chest area but hands size are small)..plz plz replay with ur amazing knowledge.

[@RedDeltaProject]

Welcome! One of the great thigns about being a beginner is that almost anything you do will be effective to some degree. You don't have to worry too much about getting everything perfect, or even right at this point. Creating an effective workout timeless is like trying to hit a golf ball into the Grand Canyon, it's a pretty sure shot. tell ya what, I'm going to make a special video just for you and put it out Thursday or Friday for you. Keep an eye out for it. In the meantime, check out the Grind Style Calisthenics Playlist on my channel as a good place to start.

[@pulabirmajumder6876]

@@RedDeltaProject I will wait for that

[@MichaelSantomauro]

Is this device The Isochain the same principle as The Isokinator from Koebel?

[@RedDeltaProject]

not quite. Similar but different.

[@Billysterg]

Will a bull worker do the same job as your training methods? I hear it’s based on isometric principles?

[@RedDeltaProject]

Yep, very similar. I haven't used it before, so I don't have any valid opinions on it, but from what I hear it uses a spring mechanism, which has it's pros and cons. But either way, I think it's still a form of visual feedback which isn't as easy to use as an audio feedback like the isochain.

[@Billysterg]

@@RedDeltaProject thanks for that.

[@IGeorge94]

Can these be done with the Iso-Trainer?

[@RedDeltaProject]

Yep! Set up might be a tad different, maybe run the trainer under a platform rather than standing directly on it, but sure it can all be done.

[@IGeorge94]

Thank you very much. Also with these exercises, is it best to switch positions after a certain amount of time, like what Paul's book suggests?

[@danstafford5977]

Isometrics has nothing to do with bodybuilding... however static holds within an exercise increases time under tension!

[@dennispickard7743]

Dan Stafford you have just contradicted yourself - but I know what you mean 👍🏻

[@UncleDanBand64]

I will be honest with you Captain, Isos ain't for me👍🇺🇸

[@danstafford5977]

Isometrics has nothing to do with bodybuilding... it's a high-risk exercise... it's a double-edged sword... it causes your blood pressure to rise... you can become light headed or even pass out... Fitness people always like to promote another exercise gimmick!

[@thestuff4321]

Try knowing what you're talking about before you go spouting nonsense everywhere

[@RedDeltaProject]

All exercise increases blood pressure, as it should, that's part of the benefit of it. But that's also why it's important to maintain your breathing during the hold. Learning how to keep everything tight, yet have the coordination to continue breathing is a skill that prevents all of those issues you mentioned. Even with dynamic exercise and even intense forms of cardio

[@davidmanning7912]

As Matt said, all exercise raises blood pressure during the exercise. However, research has found isometric exercises give lower blood pressure in subjects starting with high BP. Just search 'isometric exercise to lower blood pressure' on KZbin, there's pieces there confirming this, and a broader internet, AI search will back that up