The Strength and Muscle Building Advantages of Overcoming Isometrics

Overcoming isometrics is one of the safest, fastest, and most effective ways to help you build muscle and strength. In this video, I share why isometric training can help you work your muscles harder, longer, and with better recovery.
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Overcoming Isometrics: amzn.to/2ZiC5lP
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Bodyweight Training for Martial Arts: www.amazon.com/dp/B07RFHS1NB
The Dirt-cheap NOSSK RT-17 Suspension System: bit.ly/33nlhKq
#reddeltaproject #calisthenics #muscle

[@turkishdelightpiano9336]

THIS VIDEO IS ON POINT! I started uni this year and there was this really basic chair in my dorm which had metal cylinder armrests. One night ı stand up on my chair grabbed them and pulled them as hard as ı can like ı'm doing a deadlift, for couple 1 rep max effort sets. Next day ı go to the gym and pulled a new deadlift PR out of nowhere and it felt incredibly easy off the floor. This method really works like a charm and it's incredibly underrated.

[@rageoid]

I have been doing the exercises in Matt's book, Overcoming Isometrics, for a little under 2 years now. I also do a few bodyweight movements. Gave up weights due to nagging injuries. I have several books on isometrics. The best one for a total program is Matt's, in my opinion. He covers full body extremely well. I do it every third day. I use the Worldfit Iso straps and they are perfect (it's what he is using in the book). If a person wants a deep explanation of isometrics the same can be found in Paul Wade's Ultimate Isometrics Manual. Mr. Wade has citations and goes deep into muscle science. The catch is that his book promotes the Iso-chain, a more expensive isometric tool (a chain), which is fastened to the floor and has a force measurement gauge for measuring progress. It's a great tool, just not for me, I prefer the many options of the straps. More concerned about if I'm feeling stronger, etc., and less concerned about measuring it. For me the kindle book price was worth the deep dive into the science. I have no connection to either of these guys or products, just a fan after use and I believe Matt ought to be promoted because he does a fine job. His kindle book version comes out very well on my Ipad.

[@joelbell6075]

I simply use a length of thick manilla rope and use simple knots to attach two handles along any portion of the rope length to perform any of the workouts in the book, plus my own personal isometric workouts that I came up with.

[@idrissawane2059]

This is legit, had skinny calves hard to develop. Then, I started isometric basically standing up on my toes everytime I go to shower. Sometimes I stand up for 10 or more minutes. Surprisingly my calves finally grew gradually and after 1 month they got a lot bigger than before. So give it a try, isometrics work!

[@motomasterx5824]

Similar story, calves hardly responded to calf raises. Well cue my son being born, and the best way to calm him when he was a newborn was to bounce on the balls of my feet using my calves. Not really completely isometric but still constant tension. Realized my calves were growing and now I stand on the balls of my feet when brushing my teeth or watching KZbin, calves are getting bigger and when I do calf raises, which is rare now, I can do more than ever

[@idrissawane2059]

@@motomasterx5824 Nice tip

[@jayjalloh3631]

Great insight. I'll do this.

[@whoknows8223]

Great advice. Thanks from Germany

[@regprofant6984]

Great video as usual. I started with isometrics at age of 13. Then I went to an exergeni , I was at body weight of 138 The strongest guy in school. I got away from it,weird, and went into weights. Now at 75 years of age I am into isometrics again the past 5years. I feel the ware and tear and exhaustion the next day after a work out is a delay in recovery especially at 75.

[@theiriscen]

You 75, im guessing you fought dinosaurs as a teenager ?

[@regprofant8609]

@@theiriscen know but I obviously got a more intelligent education than a low life like you

[@theiriscen]

Reg Profant obviously not, as you obviously cant take a joke. Anyway, you meeting the maker soon, so that’s okay.

[@regprofant8609]

@@theiriscen I can absolutely being a retired fractal physiologist guarantee that you will die with in the next 5 years. Not joking either

[@theiriscen]

Reg Profant 💤

[@anthonyromayo6296]

I've watched this video before and might have even commented, but it means so much more to me now because 95% of my training is isometrics- both overcoming and yielding. The world fit straps are my favorite tool, I would recommend them for anybody that's serious about isometrics. This way of training is an unreal way of training. I feel the only way I would have really found out how effective isometrics are is just to totally immerse myself in them. I'm older so they fit my lifestyle perfectly. I can't explain the strength they build but I call it hidden strength. You don't realize how strong you're getting until you do something functional whether you're at work or the house or whatever. That's when you realize the strength that isometrics build. As usual great video Matt. By the way your book overcoming isometrics is tremendous I recommend it for anybody who's interested in this method of training.

[@corsairofalgiers6888]

My own experience with isometric back in the 1980s. I bought the Bullworker X5 and started using it between 4 to 5 times a week, I was following the training programme that was in the book that came with the Bullworker. Few months later people in my neighbourhood started giving me compliments related to my muscles hypertrophy. It wasn't massive but it was big enough to be noticeable. Then I was using only the Bullworker and nothing else.

[@WHU63]

I had an X5 in the early 80s as well and used it nearly every day for 18 months. It built a lean physique. I then used weights for decades combined with rugby until I got injured. Now age 60 I've got a bull worker and resistance bands and am back doing isometric training. Rugby has caused wear and tear in my neck and knees. Isometrics work because I can tailor them to my body's needs and limitations.

[@ilegor365]

This is amazing insight!! Particularly for the elderly (me) trying to regain lost functional strength and mobility. Many thanks. Wear and tear and recovery time play a much bigger role at 70 than when I was 30 🙂👍. What a pity the reply options are switched off, or maybe not, as I am repeating some of the comments made below.

[@Is.19]

The candle analogy was great. Definitely excited to start trying these techniques.

[@LeeDowningKeat]

How can anyone dislike this video. It’s a video full of useful practical information that anyone can apply right now and it can make a difference.

[@CharlesWolfeSkate]

Brilliant and concise video with great, understandable info, can't wait to share!

[@johndambrosio5718]

It’s funny, as a teen I would constantly flex my lats extremely hard when just standing around. That ended up being my best body part. I wonder if this is why.

[@jaeggerhead]

Look up nucleus overload :D

[@RedDeltaProject]

For sure. i was the same way with my calves.

[@victormillward]

Brilliant, I have learnt and taken so much. I'm going to give it a go. Thank you

[@broadroad]

Isometrics are super brutal, it's like immovable object vs easily stoppable force

[@4um360]

Another eye-opening video! I will never look at overcoming isometrics as I did before.

[@RedDeltaProject]

That's my goal, this is such a misunderstood discipline and I'm just starting to understand it myself.

[@tullochgorum6323]

The best KZbin video I've found on the case for overcoming isometrics - it's convinced me, for one. And Matt's book is great - easy to understand with well designed exercises. I'm relying on this channel more and more as my source for pragmatic fitness advice for the non-fanatic.

[@RedDeltaProject]

"Pragmatic Fitness Advice for the Non-Fanatic." Seriously, I'm totally using that from now on. Thank you so much for putting what I do so simply

[@paraworth]

The hip story is similar to mine. Once a started the horse stance yielding isometrics things changed very quickly for me.after a big accident 2 months ago Broken talas, T9 and shoulder dislocation I’m applying overcoming and yielding isometrics as a strategy to move forward. So far so good. Thanks for your explanation.

[@ronque23]

You really break down the science of the thing man! It makes sense to incorporate isometrics into my workouts. I used to do them a lot when I was younger but got away from them. Gonna try again next time I’m at the gym!

[@RedDeltaProject]

Thanks Ron, I feel like I am always coming back to them, like a pattern of rediscovery.

[@markwritt8541]

My uncle and I had a conversation about this a few weeks ago. We both think that isometric training is excellent for the body. It allows maximum muscle activation without tearing muscle up like dynamic training. It can also drastically increase your maximum strength, and you can do full body several times a week without wear and tear that say, powerlifting could incur. Great stuff.

[@RedDeltaProject]

Only if it's misapplied.

[@loulopez554]

Thanks Matt you're the modern visionary to training.

[@prokidsco]

Love this guy!!! Such great information.

[@RedDeltaProject]

Thank you very much Bill Anderson for your support and for watching my stuff :)

[@ilegor365]

Flipped through your kindle book just now. As you said, the exercises are simple. Without exception, every exercise I have done or visualised at some point in my life. Makes me feel stupid for not having bundled them together into daily routines. Oh well, never too old to learn. Thanks for being smarter than I was and sharing your insights. This is the first time I find myself promoting a book on KZbin. 👍🙂

[@RedDeltaProject]

Happy to hear and bring some value to you Inaki. Sometimes the best information we can learn is just a new perspective on what we already know.

[@ilegor365]

@@RedDeltaProject on new perspective, I decided to use the doorway opening to push up with the balls of my feet and push down with partly extended arms. I am wondering if this is a not so smart move overloading the base of my spine 😟? I guess that my asking the question implies that I already know the answer.

[@everettgooch5114]

Man, you have so much great info. Thanks. I just wish I had found you earlier. Sure would have helped on my journey. I am trying to master squats but I have bad knees. Makes it very difficult. Anyway, I will keep you posted.

[@Milpower]

Purchased because I want to use this in combination with the IsoChain. Thanks, Matt.

[@okinawankarate903]

I think there is a carry over effect with isometrics tensing and you end up being good at tensing your body better. This develops raw strength all over.

[@The-Contractor]

For the first 30 years or so my work outs were highly structured. It's been intuitive for about the last 20 years. Everyone gets there eventually if they are mindful and purposeful in their training.

[@ChaseTheSol]

Matt is a genius. This is incredibly valuable

[@RedDeltaProject]

Much thanks JT, it's crazy just how much this stuff has been around for years and so few people have been taking it seriously.

[@ossibombe6973]

combining overcoming isometrics with dynamic exercises is just to effective..

[@theodortunkson4662]

too*

[@Milpower]

@@theodortunkson4662 as*

[@regprofant6984]

Agree

[@theiriscen]

Yeah but whats the workout plan ?

[@vippysidhu9025]

Got the book yesterday. I'll combine this method with regular bodyweight exercises.

[@johnd8971]

Looks like something that may be beneficial to build in - have taken a punt on your book.

[@michalniemkiewicz6221]

Hello Matt. Great video.Thanks for so many usefull informations. I had a question:Does all moves in izometric workout shlould be stoped in the middle of range of exercise?

[@FormlessJKD17]

You're like the leftover Prometheus Engineer that they didn't want.

[@daz1000]

Great video - really well explained. Is overcoming isometrics the same as times static contractions?

[@dreamy1855]

Awesome video as ever, I love how you give us things to think on. I do have a question, what is that strap you’re using in the exercises and can you tell us where to get one please? Thanks Matt 🙏 Nick

[@RedDeltaProject]

yep that one in this video is just a simple Yoga strap, which works but isn't always ideal. instead I recommend the DIY device I use in this video: kzbin.info/www/bejne/a4aYcqKefr1mo5Y

[@SebastianCottEsports]

Matt great video definitely looking forward to More OI videos, a question if for example I am looking Just to build muscle can I do only OI each Day like a regular exercise and if so how would It look like thanks in advance

[@RedDeltaProject]

Try this routine: Iso, push/ pull/ squat exercises 3 sets each for 15s holds Day 2: Flexion / extension/ lateral 2 sets each for 20s Refer to the isometric playlist for more details on the exercises

[@stu73ke]

You have to be careful to not hold your breath, do what you can to keep the pressure in your head down.

[@DOUBLE0SEVUN]

Why?

[@dropweightdaddy]

Being a Jackie Chan fan, I tried to balance cups on straight arms during a half squat. Just making a game of it. Thank you Matt.

[@bhaskarborgohaincontent9834]

I like this guys simple yet effective ideas

[@RedDeltaProject]

Simple and effective is the way to go! Thanks AAMM!

[@Daniel_WR_Hart]

I found this video after hearing about overcoming isometrics on the Stronger by Science podcast, and one of the hosts said that there's research that shows that it's great for strength, but hardly anyone does it because it's boring. Then I remembered I tried it for a few days before giving up because the lack of exhaustion made me think I wasn't doing it right, and it was also kinda boring. I'll give it another chance and try it for a month with my grip training.

[@shaul.b2464]

Thank you very much for those insights, I shall definitely integrate them into my workouts. Question, how does the force - velocity concept applies to sprint runners? Isn't it all about having more muscle mass and tension to generate more velocity?

[@RedDeltaProject]

Yep, more strength = more speed. it's a myth that isometric make you slow as it's been shown that intensity is the key to speed not just the actual speed you do your strength training reps. So OI is actually very effective at strengthening your ability to generate speed.

[@Mr77ross77]

Great video. I have been learning a lot about isometrics ever since I understood the science behind it. Do you know when the Isochain is coming out? And should I invest in it now? Thanks for the vid's.

[@RedDeltaProject]

I just recieved an update that the iso-chain is on schedule to come out in the next few weeks (around mid-July) Check it out: www.dragondoor.com/store/isochain_training_preorder/?apid=333

[@alno1]

Great video! My question is: would we have to rely on "normal reps" work for working on the range of motion strength? Overcoming Isometrics don't seem to cover ROM work. I am still very interested in this method though.

[@dbf729]

Hi Matt. If I want to spread my workout throughout the day using microworkouts and isometrics, can I work each muscle or chain every day or do I need to rest. Thanks for all your great information.

[@okinawankarate903]

Could you do a video on specific isometric exercise related to sprinting only and karate ? I ve been trying to work out which is best carry over for these

[@danthaman5230]

Bruce Lee used this training strategy also.

[@giovanniielapi9296]

People dont like the truth, otherwise I cant explain you don't have subscribers. Im talking about ALL your eye- opening videos not just this. You always bring a new point o view, and 99% it works, 1% doesnt because of people. Hope you never change your mind sharing experience here on youtube. Cheers from Italy.

[@RedDeltaProject]

Thank you Giovanni, love Italy, wonderful country!

[@Muniswaran4549]

Real fitness but modern fitness promotes no pain no gain..respect you Matt

[@hansimeier6587]

Fundamental Video on that topic. Thank you! You forgot one advantage of isometrics: after injury or with certain physically disabilities body weight training or training with weights might be difficult or even impossible. But with isometrics work just fine. I have an endoprothesis in the hip and also cut away some of the musculature. Therefore to train the remaining musculature and strength in the hip is essential, but the amount of load I can put on the hip is limited and I am not allowed to do some movements (I.e. extreme external rotation, high impact movements like jumping and running). From that experience I know that much of the function of the hip muscles is stabilization during walking and standing, aka isometrics. May I suggest or ask, if you could do a more detailed video on hip training with isometrics? That would be great for me and beneficial to others, too. Maybee you could expand this to a kind of series. What I said about the hips, should be valid for shoulders and other joints as well. One last question: in the moment I do lunge holds, maybee every 4 days, 2-3 sets of 90 to 120 seconds. Sometimes I get very sore for days, sometimes not that much, almost nothing. Is more due to my handicap or do people regularly get sore from activities like this? Or is this more due to my handicap?

[@RedDeltaProject]

You're right, they are great for that, which is why they are staples in physical therapy and such. I will make a few new vids on the new isometric leg workouts I've been doing. Keep on eye on the RDP instagram for them. Don't worry too much about the soreness, it's sort of a fickle thing sometimes and not always a sign of a good or bad workout. Just the sign that exposed the muscles to something it hasn't experienced in a few weeks.

[@5iv3head]

Hey boss, really enjoying the content and your perspective on things - super refreshing! Are you familiar with the condition HNPP? I got that and essentially lost the connect to flex my bicep before.. I am all good now and go only as intense as I need to in order to get the appropriate stimulus and fatigue to whatever I'm training. That said, did you have any insight on ways I can optimize my training? Looking forward to next week's vid :)

[@RedDeltaProject]

happy to help Chris, I'm not that familiar with HNPP so I'll look into that some more.

[@ikel018]

Like!... just because...👍🏾 Always fantastic content!

[@RedDeltaProject]

I appreciate that! Thanks i Kel!

[@g.r.s5200]

I no this is off topic. Any advice on wrist pain after exercise. Love your content thank you for all you do.

[@RedDeltaProject]

Sure try these simple techniques: kzbin.info/www/bejne/oGOui42ZqcSDoLs

[@nomercy8989]

I did this for shoulders in a door frame a few weeks ago n and I was sore for the first time in 2 years in my shoikders... For a whole week!

[@towag]

Why I've been doing isometrics since my teens... I'm now 68, muscular... I just do 10 minutes a day.... Its the only natural way... I've never use weights because it just destroys joints, never used a gym because my body is its own gym...

[@kubotan26]

Such a great video. I have read that martial artists / soldiers in china and europe in the past would stand and hold static postions with specific body alignments so that their bone structure would hold their weight allowing there muscles to fully relax standing for long amounts of time after a year or so past they would start to add armour one section at a time until they were in full armour and could stand in that for hours too again till fully relaxed. As a punishment they would add an metal Urn to hold above their heads too...Nice. Also hanging from branches using the same progression for grip strength for weapon etc. With the lack of muscle contraction there tendons became incredibly strong which they believed were a better source of strength as muscles reduce with age but tendons keep getting stronger.There are very lean animals that can jump up and leap great distances from very little body movement which influenced them to do this .These soldiers were awesome in battle but once the armour was off were incredibly fast strong highly coordinated had excellent health needed very little sleep or food which made great soldiers. Now I know this is the opposite (relax) of what your saying(contract) but I thought id through it out there to see what your view is on it. Kind of yin and yang methods of training.

[@RedDeltaProject]

Very interesting. I remember reading in Jackie Chan's Autobiography about how a friend of his once fell asleep doing a headstand. Maybe that was achieved by doing something like what you were mentioning.

[@kubotan26]

@@RedDeltaProject Not 100% but the guy that he said fell was Sammo Hung that's how he got the scare on his lip he was on a chair on top of a table when he fell...crunch. Don't even know how I remembered that one. The highest or most skilled in the army's were the spies the method I mentioned does not make you bigger as this would make you stand out these guys were pretty normal looking but had the attributes that i mentioned before also they used deep deep breathing to increase lungs so it was cardio without the impact on joints and heart and muscle endurance too ,they would tense and relax their muscles to increase blood flow to which can be used for injurys.It's an all in one method mentally you become fully aware of your body the deep relaxation seems to switch off the adrenaline reaction to Relax mode (Sung) reducing fear increasing movement and avoiding flight fright or freeze clearing your mind been able to think under extreme pressure ive been practicing it for over 30 years some amazing and strange things have happen who would of thought from standing still.Im starting to think it could also originate from hunter gather times standing and sitting still for hours waiting for prey etc . Anyway check out Chinese Special Forces Hardest Workout- Muscle Madness here on KZbin- It does show them showing there strength lifting tires but they look pretty normal they also run and climb fast I don't know if this is the result from similar training or not maybe the method is still partly out there does show them holding walking and running with weight on there backs a common method in most special forces today but they do suffer from knee and ankle injurys. So just from being still with the weight you get the benefits and no injurys and it can be done daily as no DOMS you feel more energised and no tiredness.

[@kubotan26]

Do you have any ideas as to why this method works?

[@joelbell6075]

@kubotan26 But....Tendons don't contract without the actual muscles. Sorry to necro this post, but maybe your/their understanding of anatomy is flawed in this respect. However, if it works, then that's great! It probably just doesn't work in the way you/they describe it, lol.

[@Andy-fr6nj]

Hi Matt, I'm new to your channel. Quick question: how many sets (yieldingly isometric holds) per exercise?

[@thegiftandproductschannel2818]

Brilliant. Thx. Been doing isos for 14 months solid. ENORMOUS results. Just have one evasive missing link which is CNS recovery. I am in full agreement with having less recovery stress in the muscles. Yet my CNS seems to take much much longer to recover. My workouts are short... never longer than 15 min but extremely intense. I might do a Tabatha Protocol on Pushing... Pulling... Legs and Calves. That is a total of 12 minutes TUT. I have no problems with my muscles but CNS seems to take really long. Any thoughts on this. I did not find much in Paul Wade's book... on CNS.... neither in the literature on the web.

[@thegiftandproductschannel2818]

Thanks for your pioneering work in bringing this to it's rightful place. It is definitely the future of training. I am a retired Phys. Ed. Teacher..... been training since I was 15 and I am now 65. Lost most of my cushions between lowest 3 vertebrae. I could almost not move for some years. That is until I started isos. Had the same miracle like experience as you had. Yesterday I did a full 20 sec sprint. Hardly breathed heavily afterwards. Which means it also had a huge training effect on my cardio vascular system. It seems my core muscles became so strong from these isos that it compensated for the lack of cushioning in my back during the sprint. I have also stopped conventional cardio long ago. But some weeks ago I did a full blown Tabatha on my mountain bike. No problem at all to complete it. And we all know what a Tabatha can take out of you if you are not conditioned for it. For me it just seems isos are the answer to all our training needs. Please continue this wonderful work. What the training world needs most today are real isometric experts.

[@whoknows8223]

How you notice your CNS is fatigued? In my teens I trained 6x a week hard 3x muay thai training and 3x weightlifting and I was good. Only thing was my shoulders were kind of aomost a little sore. But I never feeled "fatigued" otherwise...maybe because I could rest after school for hours until my training.

[@amortality999]

Great video! Will pushing against an immovable/unyielding force increase the strength of my overhead press and bench press?

[@patrickbuckingham1252]

Hi Matt - thank you for such helpful videos. I've been using the IsoMax device recently, after a while using my own homemade kit with strap and spring. Can you please clarify something? Paul Wade (in the IsoChain manual) describes overcoming isometrics as somewhat inferior to yielding isometrics due to 'cortical inhibition' and the need for a live load (from a spring, or with the IsoMax, the polyamide strap). What are your thoughts on the difference between overcoming and yielding? Have you found a difference between your basic strap work and using the IsoMax? Isn't the IsoMax really more an overcoming technique, in comparison to the IsoChain? Thanks and best wishes.

[@riconater3215]

Very interesting Matt! You made a very compelling case for OI's. How would one incorporate this best in a routine. I do upper, lower, skills/mobility repeat. If I do 6 sets of pull 6 of push and 6 sets for legs every 3 days should I say scrap a set or two of each movement to make room for the volume and fatique of OI's. How do you best progress these. Autoregulation? Is it best to ease into them and not push as hard as possible to not create too much soreness and gradually overtime increase intensity just like you would with weights as the given modality?

[@RedDeltaProject]

The best way to give it a short is to do an isometric version of the exercise you're planning to do for 2 sets 10 seconds or so as a warm up before your normal workout

[@riconater3215]

@@RedDeltaProject Okay thanks for the response Matt! I will let you know how it goes!

[@chuckjamesnorris5928]

You are awesome on Impractical Jokers

[@RicardoMarchosky]

Brilliant. Ty so much. Where can i get those bands you use in the video?

[@RedDeltaProject]

You can make your own with a custom length and color over at strapworks.com

[@RicardoMarchosky]

@@RedDeltaProject TY :)

[@jarno12345]

I just bought the book Overcoming Isometrics! Now need to find proper band to work with

[@RedDeltaProject]

Much thanks for the support Jarno. As I mentioned here, a sturdy yoga strap or cargo strap works well. I also have my official Isoloop available through Worldfit which was designed to be easier to work with for these: bit.ly/3mJfbvS

[@sophiawoods6748]

In Okinawa karate they use mostly isometrics type methods and there very strong

[@jamesgilmore1684]

Matt would you be overtraining if you did full body O.I. and Full body bodyweight-light dumbell training in same week? Like Monday and Thursday O.I.then Tuesday and Saturday the bodyweight-DB training?

[@markj850]

Nice

[@allang1990]

Awesome video! So in terms of implementing it. Would 3-4 sets of 10 second holds be enough per exercise?

[@RedDeltaProject]

That's a good place to start for sure. Give it a shot for a few weeks and see how it works for you

[@theiriscen]

Rest time btw sets will be ?

[@sophiawoods6748]

Can you do a video on only isometrics abs methods

[@mayiask654]

So what are your thoughts about Contract-Relax (or hold-relay) stretching? It's a combination of isometric workout and stretching where you first "contract" your fully extended muscle for 20-30 seconds with max power and then immediatly stretch the same muscle for the same period. I initially learned/read about that method by the "Book about Stretching" from the early 1980ies by Sven A.-Sölvebirn, a swedish orthopedist and physician of the swedish national handball team

[@vexedev]

Been thinking lately of giving this a try in a training cycle. However I'm not sure how I can apply it to certain patterns, it seems pretty straight forward for things like pushups, but how do you do isometric pullups for example? or isometric hollow body holds? or front lever work etc. I got your book recently haven't dug into it yet hope there's examples there!

[@RedDeltaProject]

Yep, you'll find some effective examples for all of those and more in the book. The isometric pull-up is especially tasty. But don't sweat specific movements too much. All that's necessary for the isometric to work is to engage the muscles, which can be done any number of ways

[@vexedev]

@@RedDeltaProject I see, so engaging back/lats in a row/seated fashion should still have strength carryover to more vertical pulling?

[@e.e.8589]

This sounds like witchcraft. Im gonna try it again.

[@RedDeltaProject]

lol! And it is, it's pure magic!

[@Gbo347]

Hi Matt can I do very high reps on squats like old school calisthenics I can't do pistol squats yet but I'm intermediate can I do around 150-200 bodyweight squats 2-3x a week

[@nrbosh]

Matt, is there a difference between isometrics and dynamic tension dynamic tension Charles Atlas taught? I had a bad experience with isometrics back in high school sitting against a wall with no chair knees bent at a 90 degree angle for as long as the gym teacher said to stop.

[@RedDeltaProject]

yep, they are very different methods, and I would suggest trying that wall sit again, only push your tail bone into the wall as hard as you can with your quads. Should fry your legs in 10-15 seconds pretty well.

[@tim1tim2tim3tim4]

Thank you for raising the awareness! I have some questions: 1. Is this also well suited for beginners/ having less muscle? 2. Is there a strong difference between normal isometrics? Is it that you have a higher muscle tension, and if so is this necessary already as a beginner? If you cannot hold the plank lets say for 1min does it make sense to increase the tension with this technique so you even cannot hold it for 30sec? 3. If your goal is strengths and muscle building, do you still need the dynamic part or could this even be done alone?

[@RedDeltaProject]

Yep it fits practically all situations and applications since it self-regulates to whatever level you're at and whatever you're objective is. There's certainly still benefit to doing the dynamics as well so I would still include them at least a little bit

[@tim1tim2tim3tim4]

thanks a lot. do you have another way of getting your book than from Amazon? It's not a company I want to support. However, I understand that you have it easier publishing your book.

[@gmacstryker]

Great muscle tension analogy talking about the candle! Would you also say that the amount of tension in the eccentric phase of every movement is the most important factor for muscle strength & hypertrophy? Would you aim for high muscle tension in each phase of a movement? Awesome vid 👏

[@RedDeltaProject]

Thanks! lots of folks have tried to claim that one phase of the dynamic lift is the most important, but the best way to look at it is that all phases are important and you're probably short changing yourself if you only do one. But yes, anything that gets more tension in to the muscle will be more effective.

[@natbromden5838]

I would like to ask, which position in terms of muscle elongation is best to hold, for each: strength, building and potentially also carryover to dynamic movement. If it can even be generalized for all muscles anyway... Thank you, appreciate

[@RedDeltaProject]

Usually the midpoint is the best place to start

[@handoromper7987]

The Isokinator allows you to perform Isomotion, This is the ultimate way to train. You now are doing both isometrics and dynamic movement with one device, the Isokinator.

[@caiusscipio6390]

Has anyone built larger muscles from flexing (x) muscle? I’m not sure what the take-home message here is. Are you suggesting replacing concentric exercise with isometric exercise? Or integrate them both? About all I have been told about isometrics is that they help improve a joint’s strength within 15 deg of the isometric and that has helped heaps for me to recover from some patella tendonitis. I now use single leg wall sits simply to ensure my quads fire before leg day.

[@RedDeltaProject]

I'm sure they have, tension is tension regardless of why the muscle is contracting. Integration is the way to go, but as you mentioned, sometimes isometric should replace dynamic motion training in some applications, especially for warming up and therapy.

[@chrisg4570]

Hey Matt! I have two questions and any feedback would be amazing: 1. Is there any possibility you can make a video or give suggestions on how to get stronger wrists? The types of sports I compete in require lots of wrist strength and I’m trying to find ways to strengthen them and not just my forearms/grip. 2. Do you believe it is possible to build muscle at maintenance level calories? For reference, I get enough protein and I workout 3-4 days a week with very high rep calisthenics. My goal isn’t to get absolutely shredded, I honestly would be perfectly happy at 15% body fat with even just faint abs, and I’m close to that percentage, I just need the size. Thank you if you have the time to respond to this.🙏🏼

[@RedDeltaProject]

Sure thing Chris, here ya go: kzbin.info/www/bejne/oGOui42ZqcSDoLs

[@wyatthuggins3292]

That bicep though 😍

[@gregking7570]

my knees got stronger because of static squats, together with building my quads. im only concerned of making my knees develope strenght and it did.

[@joelbell6075]

Would using the Overcoming Isometrics workouts help me to reach a 300lbs bench press, without me needing to perform any bench press prior to testing my one rep max on bench press? I'm guessing not, but it should help speed up my benching strength gains, correct?

[@dshodaw]

Hi, just tried finding Overcoming Isometrics on Kobo store (Europe) as ebook, but was surprised that it isn't available there. Just thought I'd let you know, maybe you can get it added, in which case I'd order it there..

[@RedDeltaProject]

I've tried to publish it on Kobo, but the file size they require is far too restrictive for me to upload to. Even when compressed my books are roughly 4-5X bigger than their max requirement. But you can pick up a PDF copy, which I think works on KOBO readers on the RDP march store (bit.ly/2sn8G85)

[@TheMinecraftersYeeh]

I've been using overcoming isometrics to warm up for a while in the grind-style system, but this kinda sounds like i should be using them in work-sets instead. How do you go about programming?

[@shawncochran2410]

Just my opinion and what I do: I do as you are for warmups in GSC, but like today, I'm just going to do a day of overcoming isometrics (full body) with a goal of 3-4 sets of 30 sec or so each if I can do that. Mainly just to work on areas where I feel like I need to work (extension chain and lateral chain as I feel that's where I'm the weakest). Or, just a thought, you could incorporate into GCS by doing Push/Pull GSC and then 3 sets of OI for your lateral chain. As the recovery period is less, you can work it in wherever you feel. As I think about this, OI would be great for microworkouts just to gain proficiency as Matt discussed a few weeks ago.

[@trevbarlow9719]

Can be warm-up, can be finisher. Can be worked into the main lifts for the day. As Matt has more or less said, they can be used however you like. That's the beauty of it. Me? I do full body dynamics on Monday and Friday with Wednesday being a full body overcoming isometrics day. Love it.

[@bruhmoment3731]

What is the name of that red band at 9:04?

[@lawsen3719]

Very informative video Matt, thank you as always. I had a question; I don't own any equipment, I am doing bicep curls with a backpack filled with books, it is around 10ibs do you think I could gain strength/gains by doing the curls slower and holding it at the top for maximum tension? or should I just buy heavy dumbells because 10ibs is very low.

[@rayvincyful1]

Make a suspension trainer

[@smokedonracks2803]

Get pull up bands for all your work

[@caiusscipio6390]

You can also do a curl by using the door frame. Or if you prefer, a broom stick over 2 chairs and curl from there.

[@tiagopiresabud4154]

Good question. I've been experimenting training with light dumbells recently and I've found out it can be really effective when I do really high reps (more than 20 reps). Of course it is not the best way to train for strength, but if you want hipertrophy you should give it a try. As long as you reach high level of fatigue, that is, close to muscle failure, you should get hipertrophy stimulus. I've also been researching about it and found that some bodybuilders highly recommend training with light weight with really high reps. Also, this style of training is also soft on the joints.

[@RedDeltaProject]

You can do either, I'ma aways more of a fan of progressing technique before progressing weight so I would go that route first, but also second the idea of making a suspension trainer. That will give you far more versatility and variety.

[@rayvincyful1]

I just bought your book. 😁

[@rayvincyful1]

Wait. It's not yet in my Kindle. Do I have to wait?

[@RedDeltaProject]

It should be, try this link which should go right to the kindle version: amzn.to/2ZiC5lP

[@rayvincyful1]

@@RedDeltaProject That's where I bought it. But Amazon keeps telling me they are having difficulty processing my payment. They asked me to reenter my Visa details, and same thing happens. I have tried it three times, but same response from Amazon, difficulty processing my payment. I think it's my Visa.

[@QoolOli]

This is really interesting! Would you consider it an overcoming isometric if you do a technique that is beyond your one rep max like one arm pull ups and just try your hardest to pull yourself up, even though the progression is beyond your one rep max? It is not something I've tried my self though.

[@RedDeltaProject]

That would still classify as a yielding isometric since you have a fixed level of resistance with your body against gravity. Still something fun to play with though, just make sure you've got plenty of tension in those lats!

[@xCorvus7x]

@@RedDeltaProject But isn't it technically an overcoming isometric since you are too weak to overcome the resistance? No rope or wall produces infinite resistance; it's just so big that you probably will never be strong enough to overcome it.

[@Lortafant_of_Norway]

A question and tought about isometric traning. I've notice horse girls have a lot of muscles in their hips. Isen't that a good prove that isometric traning can build a ton of muscle, or does the hip just respond really good to it.

[@briand5047]

You are right. For work, I once had to attend a top equestrian event. I remember thinking "if this gets out, women are going to skip lunges and take up horseback riding".

[@Peejue]

Hi Matt, great video. When doing my sport science course many the years ago the Lecturer discussed with us different training methods, and isometrics was one of them. He discussed many of the benefits you have but said that while performing these exercises blood pressure can skyrocket, what are your thoughts?

[@RedDeltaProject]

It can, which is why you want to make sure you keep breathing. but blood pressure will increase with any form of resistance training so it's not something that only applies to isometrics. in fact, the regular practice of isometrics can be beneficial for blood pressure.

[@rrasch8125]

@@RedDeltaProject​​⁠I congratulate you sir on your insight and knowledge as it has now in 2023 been confirmed that indeed it does reduce blood pressure.

[@idx1941]

​@@RedDeltaProjectyes, all exercise will increase BP...but with dynamic exercise it increases and decreases with the rep. It's not a constant pressure like with isometric. Might not matter with a healthy 20 year old, but those over 50 might want to use some caution.

[@marianolarrosa79]

Matt to clarify one thing. You recommend using overcoming first and for example doing a 1 minute micro workout like the ones you showed that they have an isometric component or directly doing only the overcoming. Please your recommendation is very important to me.

[@RedDeltaProject]

I'll cover that in a new video this weekend.

[@m.b.593]

What is the name of the strap your using doing those iso squats? 🙏🏻

[@RedDeltaProject]

That's just a Yoga strap, which works okay but I recommend making something a bit more robust from strapworks.com

[@homoruge]

Can you become bodybuilder with Isometric only?

[@baguaboy11]

But what about range of muscle movement .. a static overcoming isometric is surely only working a single part of the muscle whereas a motion under tension works all planes/angles of that muscle ?

[@SaradisN]

What about combining resistance bands with isometrics?

[@tim1tim2tim3tim4]

this sounds like an intermediate technique between isometrics and overcoming isometrics

[@bartsimpson670]

Do you increase the time from 7 seconds to more as you get stronger? How do i know if i hit a plateau with isometrics?

[@RedDeltaProject]

You can. Progression with isometrics is the same as dynamic training, with increases in time and or tension.

[@AdrianRodriguez-tm3qj]

This video makes me wanna read that book about isometric written by an old school bodybuilder I can't remember his name, though... or should I read your book instead? 😉

[@RedDeltaProject]

Read mine obviously (lol) (amzn.to/2ZiC5lP) But read as much as you can. The more sources of information you can find on a subject the stronger you will be in it's application.

[@stu73ke]

Steve Justa's Iron Isometrics also

[@gransergranser9756]

I like that shirt man.

[@RedDeltaProject]

Thank you, I got it as a present from a friend who is also a biker and I get compliments on it all the time.

[@lawsen3719]

So is Holding a low squat while flexing your legs better than just doing squats? I did 200 squats 2 days ago and I'm still sore. 200 is very time consuming.

[@RedDeltaProject]

Yes, although I would combine the two. Try this 1-minute workout to blast those legs: kzbin.info/www/bejne/rYLSnGyhnrilpck

[@lawsen3719]

@@RedDeltaProject thanks alot!

[@chriswatts9227]

What about the issue that has been raised by studies that strength only applies to about 15 degrees beyond the isometric position. In a pushup my arm probably bends close to 90 degrees. I want strength through as much of that range of motion as possible.

[@RedDeltaProject]

I cover that in this video here: kzbin.info/www/bejne/sJScdICjfal9qqs&lc=UgzfHt6oTaOPMzWkOgt4AaABAg

[@chriswatts9227]

@@RedDeltaProject thanks Matt helpful stuff as always. Just wondering why so many respected calisthenics people, FitnessFAQs etc, would frequently mention the 15degrees either side of it's a non issue.

[@mohammedismail4040]

Hai. I want to ask some questions, can you answer me? I want to start body workout for shredded, more power. The isometric exercises, gym workout, calisthenics wich exercises i need first, how many days after then i move to next tipe of exercise method. Step by step give a schedule, guide explain me please. 💖💖💖💖💖

[@RedDeltaProject]

Sure thing, check out the Grind Style Calisthenics playlist for the full Grind Style Calisthenics workout program.

[@mohammedismail4040]

Ok. Thankyou. How many days i do that and next what exercises brother

[@mayiask654]

Here's a question: let's say there a two absolutely identical persons in two identical parallel universes. Both can't do even a single pull-up. Now the guy in Universe A does a "traditional" workout with so much active repetitions (if necessary band aided) and so much sets, etc... The guy in Universe B does only isometric workout. Which one will be able to do let's say 10 pull ups in a row in a shorter time? The "traditional workout" guy or the "isometric workout" guy?