A Guide to Isometric Training for Awesome Power

[@kriss1769]

This guy is the most underrated fitness you tuber.

[@thatlumberjack]

That’s so true! I wonder if it’s because he’s so upfront about being a hobbyist researcher that’s here to inform people about what’s out there. It seems a lot of other creators try to brand themselves as experts whereas the bioneer isn’t really trying to sell us any specific lifestyle.

[@terkelalgevind529]

@@thatlumberjack The typical fitness tuber is the type that jar hes own farts for the late hours alone.... I cant stand athlean x and such guys ,they so obviously use special drugs but will never be honest about anything....

[@lostinthefaq]

@@terkelalgevind529 idk what youtuber do you follow but clarence kennedy and jeff nippard and jhonny candito are super fine to me...

[@seansartor]

Agreed !!!!

[@shel0016]

Bioneer is the best fitness guy period in all my years on ytube. Outstanding tips

[@chrissparrowhawk]

I've been training Isometrics since I was 14. I'm now 67 and never had a single regret. No injuries, special diet, equipment or trainer. I don't look it but I am told that I'm uncommonly strong. Good to know and to be honest, I'm flattered by that kind of comment but the main plus without a doubt is that I'll probably never need help getting the lid off a pickle jar and my chances of falling are reduced to an absolute minimum. Start young folks and after a while it wont be exercise but just part of your day. Peace Out!

[@mahri9022]

Hey man I’m 120 ish pounds and play basketball where I get pushed around a lot. I’m also only 5’7. Could you tell me what isometrics you did to get strong? It would really help me. Thx.

[@k.r.4952]

Do all normal excerdises isometric but deadlift and squat i would not usr overcoming isometrics. Use yielding isometrics. It is mich safer for this compound excerdises.

[@chrissparrowhawk]

@@k.r.4952 It depends on the day and how I physically feel to be honest, I'm fit but at the same time realise that I'm no spring chicken 🐔 and will yield when I'm not feeling 100%. Good comment and great reply, thank you. 😊

[@chrissparrowhawk]

@@mahri9022 I'm not you, nor could I ever be and visa versa but what you might want to do is think in terms of years rather than weeks or months. Do the basic Isometrics and adjust as your body informs you of what is working and what isn't. Other than the basics, there's no one size fits all here. Some Isometrics might even hinder your basketball performance. Do your research, start a chart and measure your progress week to week as you can't improve on what you don't measure. I hope this helps. 😊

[@Alexronni]

Thank you i’m 14 and i get pumped up to do isometrics each day because of your comment

[@EricMossthestrongmanexperience]

I’m a professional steel bending strongman like Dennis Rogers and also use overcoming isometrics as a part of my training. Basically if there is a piece of steel that is just a bit outside my current power levels, it becomes an isometric piece, until I’m able to do it. Then I’m able to do what I previously couldn’t do before :-). Great video.

[@EricMossthestrongmanexperience]

OC Jones the body is one piece and just about everything will be used to some extent

[@wordupmagazines32]

That's how I'm looking at it now Eric. I just started isometrics a week ago and already pretty strong, mainly train for strength. I can't find it anywhere but about how long do you think it will take me to bend a wrench, or how long did it take you?

[@EricMossthestrongmanexperience]

WordUp Magazines first time I tried. I was training under Nj’s Superman the late Greg Matonick and had bent plenty of steel with him before having a go at the wrench. There is variance in materials and wrenches are all over the map.

[@EricMossthestrongmanexperience]

WordUp Magazines one other thing, if this is something you want to seriously pursue I highly recommend getting some coaching from Chris Rider. He’s my coach for classic feats of strength

[@cjblack110]

Hello sir. To train for isometrics to achieve the strength to bend steel, how many sets i should do, how many minutes of rest in between sets? And is it good to do it before bicep curls?

[@patrickvanmeter2922]

I do mostly body weight or gymnastics. A lot of isometrics involved. It is called holds in gymnastics. Use reps to increase muscle strength. Love the video. Thanks

[@jasonvoorhees8899]

reps with isometrics ?

[@cliffordbeardy6984]

@@jasonvoorhees8899 try 10 reps...each exercise...10 seconds time or what ever you prefer results are awesome

[@jasonvoorhees8899]

@@cliffordbeardy6984 in which range of motion ? Half way ? Beginning ? Flexed position ?

[@cliffordbeardy6984]

@@jasonvoorhees8899 Mix it up...for punching purposes Try 2-3 ranges of motion of pure pressure 7 second holds..breathe out when doing each strenuous variation (very important)..for the external rotator cuff arm at sidesuse a pillow inbetween arm lit an ribs..an maybe for force use a good side rope to circle around your wrist an give her shit..or make a hand cuff like wrap around your wrists an pull..10 sec.x10 breathing out...

[@cliffordbeardy6984]

You know Jason isometrics can get boring...have a punching bag close by ready to punch..practicing the motions you are exercising with..

[@RetroFirepower]

My grandfather used to tell me about this when I was younger but didn’t listen wish I had now.

[@NoLimitSquad]

This video is pretty much 50% responsible for why my channel exists. You spurred my interest in overcoming isometric training bro. Thank you!

[@ELDogStar]

Great to see your post here. Just found this guy last night.

[@Karlu5]

Wow mn very nice, i wach some of you videos and are very good😊

[@Yashura303]

I see bro your strong nice man 👍

[@reginaldmarselus4742]

The date on this video is December 2017 (2 years ago); perhaps there are updates you have discovered in the last two years. Perhaps an updated video is necessary. thank you

[@-eea32]

🙏

[@newchangeunlisted_viewer5594]

Genius

[@misterwonderful8628]

Tension itself will strengthen much and also tone...but like the shoulder presses at door frame top...I had a friend that wrecked his back with that exercise. Otherwise, the video was very through. Thanks. I wrestled against a kid in high school who ranked #1 at the tournament I was in and he was also ranked in top five for state...he was so incredibly strong but not that big ...I asked him what he did for strength training and he said ALL he used besides a throw dummy was that Bullworker Isometric bar (similar to that seen at 13:10 in this video). The kid told me he did every exercise in the manual it came with and he did it every day but once a week...His grip was super-human-like. I told my father about the kid and his strength, and he said "Come with me"...then he pulled one out of a box in the garage and told me it was all mine... :))) ....so I began using it as well. Fantastic for strength!

[@Youngerthroughfitness]

I am a 66 year old full time trainer. ACSM Cert. Exercise Physiologist. I want to compliment you on both your knowledge and presentation. I have subscribed to your channel and will be utilizing your techniques. Thanks! There is a lot to gain from old and new and I love when science is applied to time tested techniques. Your explanation of dividing into working 4 joint angles is especially good.

[@Steven-gs8oh]

Lmao nobody gives a shit buddy

[@JLPJLP-ue9nd]

@@Steven-gs8oh i do

[@cartergomez5390]

Wow! You actually become wiser as you grow older, and you are able to pursue your passions because you realize that relationships are difficult and that working on yourself and being alone is the greatest thing you can ever do for yourself. I started working on all 9 areas of life when I told my ex to leave already. It has been a year now and I am the happiest I've ever been, reaching all my goals.

[@TwistedMesses]

Just when bodybuilding was getting boring, perfect timing, thanks for the video

[@TheBioneer]

Thanks for watching! Yeah, this is why I like looking into this stuff. Keeps it fresh and interesting :-)

[@chaosdweller]

Isometric training with rope, was interesting. Never thought about that.

[@davidlarkins2376]

I was already bored with it!

[@Safouan0]

@@TheBioneer Link to the sources that say we can only use 30% of our muscle fibers? Sorry, I'm kind of skeptical, because if it is true then increasing muscle recruitment is just what I was looking for.

[@smashu2]

@@Safouan0 actually that type of training is increasing that % while body building could potentially decrease it if done with too high repetition too little weight. (your gonna get stronger but your strength to weight ratio will go down) From what I know olympic style weight lifting get you in the 90+ % for elite Olympian.

[@SerratusAnterior]

Jeff did say isometrics build muscle if you do it long enough (Also, my cousin said his professor (a doc) said isometrics build muscle better then concentrics)

[@jamescobrien]

It will puff your muscles up after six months, it's not super huge body building, but definitely adds size.

[@BrianTaylor1645]

I love isometrics and regularly use them as part of my over all training program. The strenght gains are amazing.

[@muhammadessa749]

Should I do it for deadlift

[@barad-dur9236]

I used to do what was told was a static hold during my pull-up workouts and I definitely noticed they felt easier to do during the following weeks’ workouts

[@4ntifreez]

is it good for hypertrophy?

[@burt2800]

@@4ntifreez Not directly but having increased strength can help you train better.

[@ugafangpulliam]

It's also worth mentioning that isometrics stimulate testosterone production that helps in normal non-isometric workouts as well. I get massive and ripped by doing isometrics one day and pyramids the next day. Of course, rest is also essential. But I found that rest days are fewer and far between with isometrics for some reason. With isometric training the recovery periods are about half the time as other workout recovery periods are.

[@vincentdesiano4861]

I used to do isometric contraction that I learned from a little book by Charles Atlas when I was in JHS. It didn't increase my size much but it enabled me to do a nine foot standing broad jump, which wasn't too shabby for someone 5'5" and slim but very cut!

[@igalflint]

Charles Atlas never taught Isometrics . He taught Isotonics which is working a group of muscles against the other throughout movement of the parts involved.

[@RowdyGT]

Because of doing isometric holds at the end of my sets, I’ve noticed I’ve been able to contract my muscles WAAAAY harder than before, including ones that were hard for me to contract on their own like my chest. Even when I go a few months without training I can still just flex my chest and the contraction is intense

[@theBrian14]

This is the type of comment we're all looking for. Thanks! 🙏🏿

[@claudes.whitacre1241]

You may find this helpful. If you do overcoming isometrics (against an object other than another muscle group), if you hold the position at close to maximum effort for 25-30 seconds, you'll end up using all the muscles fibers. As the fibers tire, others are recruited. In my experience, at about 30 seconds of peak contraction the muscles start to shake or cramp...and it's time to move on to another muscle . Breathing is important. Holding your breath while doing overcoming isometrics...is a good way to have a heart attack. I use an isometric rack (Like Steve Justa) and a length of chain with two swing set trapeze ring handles, and an S hook to vary length. You are right about the effects. Muscles that feel like steel, greater strength, and far greater speed. (because of muscle fiber recruitment)...and only moderate increase in size.

[@yeetmaster7497]

I get a steel bar and a chain that is in the ground and put the bar in the chain and hold for about 20 to 30 seconds.

[@TheBioneer]

Yes I used to get light-headed from not breathing properly, good point! As someone else commented, I should have thought to include that in the vid. I like to combine an overcoming isometric at the start of a set, then perform regular movements as a reverse pyramid set and finally end on a yielding isometric post-failure. Kind of similar effect :-D Thanks for the tips!

[@TheBioneer]

Jealous!

[@claudes.whitacre1241]

Now I just do overcoming isometrics. But the tip about the chain and two Trapeze ring handles? I use an S hook to vary length. It's amazing how many isometric exercises you can do with it. You're a very sharp young man. I enjoy your videos.

[@moxohol]

There is recent literature that states the duration of hold is more important then intensity level (50-70% of max) to build tendon strength & by extension--strength. Frequency is secondary consideration.

[@CriminaIlyInsane]

Alexandr Zass was the inventor and pioneer of isometrics, look him up that person is said to have inhuman strength he used to carry horses, break chains and occasionally getting run over by cars (intentionally)

[@WozWozEre]

Bro nobody 'invented' isometrics, they're a fundamental part of how the human body is able to work. We've been doing isometric activities since our ancestors were holding onto tree branches.

[@brenthill3241]

Issue 33 The Amazing Spiderman 1965. Read it till it shredded. Yes isometrics are another technique revisited from the old days and very beneficial. Charlie Atlas rules!

[@TheBioneer]

You know your stuff! Classic issue :-D

[@ava.artemis]

I’ve been incorporating isometrics into any free weight exercise just by holding at the half way or 90 degree position for about 10 seconds of every rep and moving through the overall movement really slowly. I love it, it really fatigues the muscles and helps stability, tendon and joint strength

[@chandansimms9167]

Have you noticed strength gains from it

[@ava.artemis]

@@chandansimms9167 yes definitely. I’m 49 and female and my goals are recovery and quality of life, as opposed to gains per se, but I was surprised I needed to buy heavier dumbbells after several weeks, for example. I’m not working out that often either. 2-3 times a week for lower body focus and 1-2 for upper.

[@chandansimms9167]

@@ava.artemis thanks for replying back and that’s really good progress , I hope it continues. I’ve recently started yielding isometrics with weighted pull ups and they seem to work but just wanted too hear some more anecdotal evidence from others

[@davidboyd374]

Been doing isometrics for more than 60 years and still do them It's incredible the information out there now about isometrics. I started with a Charles atlas course,then bought a bull worker also always using my different body parts ,to get results. For my age I look great even fitter looking than some 30 year Olds. But I found your information fascinating and will try more of what you are explaining. I also now use synthetic exercise s Bands of different strengths,which I also find brilliant. But I have never been really big.but always looked FIT . thanks for your additional info

[@jasonvoorhees8899]

what made you get into isometrics training ?

[@VestigialHead]

@@jasonvoorhees8899 Back then it was often seeing a Charles Atlas ad in a comic book or magazine. Although David has a few more decades on Earth than me so maybe different in his time.

[@tSolo44]

Wow your a monster cool

[@igalflint]

Isometrics comes from Greek language( ISOMETRIA) and essentially means "equal measures". "Metrics" stands for measures and "Iso" stands for equal! When pressuring a wall we are not really doing isometrics, as part of the energy spent is absorbed by and through the wall, and therefore WALL "RESPONSE" is no longer equal. It means that Newton's third Law is not quiet correct as he did not take in consideration this possibility, much less calculated the density of the materials involved. Formally stated, Newton's third law is: For every action, there is an equal and opposite reaction. So, when pressuring a brick wall "reaction" is going to be much different than when making pressure on a wall made out of cotton( a softer surface will of course absorb even more energy) As for the static issue, you can also walk or move while doing isometric exercises, so it's not completely static, you see my point? Bottom line: Isometrics is using one part of the body which is governed by an intelligent command ( the brain) against another part of the body which is governed by an intelligent command as well, and far as I know, a wall , is a inanimate matter that is not governed by a will power. Isometrics can be trained against an opponent like the ancient Spartans used to, when organized in couples. But self isometrics goes much beyond as this can literally become a battle of brain hemispheres. Let me give you an example: When holding both hands in front with arms down and almost straight, making a pressure with the left whole arm downwards , against the right hand , the real work that is been done is a brain exercise as the right hemisphere which commands the entire left hand side of the body "tells it" to press the right palm downwards , while simultaneously the left hemisphere which commands the whole right hand side of the body tells the right arm and palm , to equally resist!( STATICS) in opposite direction It 's an "x" brain/body scheme. I know isometrics very well as I have been studying and training it since 1975. While training isometrics it is vitally important to implement correct breathing . When exhaling you ought to do an continuous "ssssss" sound through the mouth, otherwise you will damage the heart severely . There six different way to train the same isometric exercise and breathing explanation should not be neglected. min. 15:02 how it should be! Left fist pushes the right one upwards with equal resistance , while exhaling and doing the "ssssss" sound through the mouth. No rope or any other outside materials are needed. And to conclude. Isometrics only bring good results when doing in three different angles. So you should do the exercise freely in three different levels. Most people who teach Isometrics don't know what it's really all about. In order to get big muscles Isometrics time length should be of 3 minutes while deeply inhaling and exhaling through the nose. As said before. Most people who teaches it or trains it for a long time don't know what it's really all about. Training is for short periods of time will never make your muscles grow.By the way, Charles Atlas never taught Isometrics . He taught Isotonics which is working a group of muscles against the other throughout movement of the parts involved. Do you have page on Facebook?

[@dehyrkas]

David Boyd how frequently do you train w/isometrics?

[@unixbadger]

I have mucked about with isometric training for the last few years. This video has given some great insights. Time to step it up!

[@TheBioneer]

Thank you so much 🙏🏻🙏🏻 And good luck!

[@raginald7mars408]

Thank YOU so much! The greatest is, you can do that anytime anywhere! Stand waiting in line, do hole body contractions etc. Sit in a chair, do contractions. Any boring dull situation is perfect to improve yourself. Takes even no willpower or Discipline. Just do it. Better than waiting...or smoking...a kin dof combination with Jacobson...or dealing with the Impulse to eat - contract until the impulse is gone...

[@davidwayne9982]

I also have added isometrics to my TAI CHI workout--- and it's giving me GREAT gains quickly!!!

[@JohnSmith-ct5jd]

Good points. I do this when I wanted to get back into pushups. I had shoulder issues so stopped doing them for a while. Then when I tried to do them again, I could only do a few. So, I would do a few sets of full range of motion pushups, then, for my final set. just lower almost to the floor, which is the hardest part, and try and hold that for as long as I could. That really increased my strength. So yes, there is something to isometrics. Good video. Peace.

[@nunchakudude]

I've been using resistance bands to simulate drawing a bow and holding that position for as long as I can, really makes a difference in the speed of my draw.

[@The-Contractor]

Years ago, when I was big on moving around heavy iron, I read a scientific study regarding maximum muscle contraction with 100% being the goal. Short answer: It happens under one circumstance, when a person is electrocuted. We were never designed to go "all out."

[@goodvibes4014]

Everything said was perfectly correct. I ve been trying isometrics for some years now, on myself. But I ve seen override isometrics can build mass as well.

[@W34RD07]

I could use this to increase more force on my punches! Thank you so much for this!

[@TheBioneer]

It will definitely do that! Try using a belt or similar and using it to brace your fist against a post or tree. Train at different joint angles using ballistic isometrics for max benefit.

[@Dude-cf8hb]

@@TheBioneer you are correct I think

[@burntgod7165]

So Drew Baye, Steve Maxwell, Ken Hutchins do a timed static contraction (TSC), which are overcoming isometrics. They hold for 90 seconds - the first 30 seconds you use 50% of your strength, the next 30 you go to 75%, and the final 30 seconds you go all out - 100%. John Metcalfe has a Hotel Isometric video showing a full body TSC workout.

[@DeltaThreeOne]

funny, when i was little i was like “cant u just use ur body as a resistance to work out?” i thought i was wrong all these years

[@STBRetired1]

Apparently you are too young to remember Charles Atlas. His training course was completely based on using your body as a resistance and pitting one body part against another.

[@-eea32]

@@STBRetired1 who?

[@amortality999]

@@-eea32 Charles Atlas. Type him up

[@999manman]

@@amortality999 I actually recall a couple of bodybuilders in high school ( circa 1980) that were into the Charles Atlas course. They were pretty well ripped, too.

[@jesuslovesyou7130]

Your wise more than you know.

[@yousefahmad538]

I just wanna help people that struggle with a setup for overcoming isometrics, get a resistance band, place your foot very high on on it, and then pull or push or whatever, that way you should be able to pull/push it after it's elasticity runs out making it unable to extend and making it a great way to practice overcoming isometrics, or being a weight plate and try to squish it in your hands. Hope it helps :)

[@abdullahyusof4739]

One form of grip strength training that I like to implement which kind of encompasses several isometric training methods (ballistic, overcoming and even yielding is to pick up a dumbbell (alternatively you could use one of those Nigiri Game gripping jars used in Karate or even a jug of water will do) and try to crush it. I've found that it works great for developing crushing strength as well as holding strength in your fingers.

[@Brother_Nazarite]

This is the most amazing channel on KZbin, for martial artists, and athletes. You never cease to amazes me with your content.

[@markd5225]

Not a lot of people explain this topic you explain it well good video keep up the good work

[@TheBioneer]

Thanks a lot! I shall try!

[@robbybee70]

Bioneer has great explinations

[@madeinresitasometimeago3970]

One of my ex-gf worked in a mental facility. The stories about hysterical power are true. A 50 kg woman pulled a bolted sink from the wall. Just a casual day at work.

[@KevinWikse]

I practice Iron Wire dynamic tension set from Hung Gar. Its crazy effective. I did some pressing against my wall... I went right through the drywall.

[@Dave-hv9rn]

Good stuff. I found that the yoga triangle pose is vary effective for shoulder development and the upward facing dog is good for pecs triceps and delts. You need to hold these positions for about 1 minute or so.

[@RDJ2]

Handstands are good for shoulders and such as well.

[@Dave-hv9rn]

RDJ2 ok thanks

[@guilhermetheviking]

Freak content, im doing iso training for a time, and for sure, strenght grows beastly, either the muscle quality!

[@Brandnewshoes]

I'm so happy I found this channel. Bodybuilding, comics and martial arts are my favourite things-and learning more about the physical and mental science of self is so fascinating. Thank-you for creating this, I'm a fan.

[@daffydlandegge3843]

2 - 3 sets of 80% of 1 MR (5 reps). Hold the end of the contraction for up to 5 seconds each rep. Follow up with 1 - 2 sets with an isometric exercise where you cannot move while in full contraction for 5 seconds. You can also apply the isometric exercise with dumbells while doing endurance work by taking a half break after your last set. Using a weight roughly 1/3 of the weight you use for your endurance (12 - 30 reps). Hold the weight in a position slightly higher than your normal finish contraction position for as long as you can.

[@amortality999]

Legend.

[@Diabolical-Divinity]

Perfect for Martial Arts, when you want the power and force but size and bulk just gets n the way. Thanks for the explanation.

[@NBDYSPCL]

If anyone wants to make a relatively cheap isometric trainer that can take some force, all you need is a length of chain, heavy duty G clips and some kind of handle you can also put your feet through. The issues ive had with a bar and chain set up is finding an adequate base, and training in the transverse and frontal planes. Having seperate footholds helps solve this.

[@DanOfTheHill]

If I'm understanding this video correctly, if you have access to a squat rack with peg holes, you can move the J-Cups up and down and train a variety of movements at a variety of angles by just loading more on the bar than you can possibly lift. For example, to train the bottom ROM of your bench press, place the J-Cups so that the bar is just over your chest, load on, say, 405, and then press into the bar. You could do the same by placing the J-Cups so that the bar rests at the bottom of your squat. For overhead press, place the J-Cups as high as they'll go and press that way.

[@Yohanryan]

Underrated ! Keep up the good work man !

[@davidboyd374]

How about isometric for legs !!. Don't really see many of those .I have been doing isometrics for 60YEARS .I'm not gignormous. But I'm reasonably toned and strong for my age . I still do them today after having a quadruple heart bypass and 2 knee replacements. So I'm happy with isometrics and now I use rubber bands and incorporate isometrics into those movements,which are quite incredible ,with the different positions you can get into ,using BANDS 😀😎🤔😇

[@4BearWarrior]

@DavidBoyd try doing the horse stance for your legs.

[@diddy103177]

Highly underrated video based on viewership. A good measure of your video's value is it's approval rating of approximately 100:1 meaning that for every 100 likes there is only 1 dislike. Most videos on KZbin struggle to break the 10:1 barrier. So while number of views reflects popularity, the approval rating reflects actual feedback from viewers who took the time to watch and assess before giving their feedback. Great work - Keep it up!

[@aardvarkflotilla]

Thank you for making this video. I happened to have a copy of: "The Art of Expressing the Human Body," by John Little which covers Bruce Lee's training methods. The index shows his 8 basic isometric exercises that he used. I'm sold! Thanks again!

[@RJGURRI]

What exercises were they can u tell

[@shirkophobe]

@@RJGURRI www.academia.edu/19516589/Bruce_Lee_the_art_of_expressing_the_human_body

[@mike90susanoo84]

Isometric training really hits hard. For me I always use it through doing mostly push ups, sometimes dips, and chin ups. Push ups really give me that pump when squeezing my pectorals and chin ups really hit my back hard as Im able to focus well with my mind muscle connection around my back more than the biceps

[@mynameisnobody3931]

Isometrics work. I don't know if it's the best. But it works. Together with other forms of training it wil work, and definitely give you another type of (maybe more different) type of strenght, than olympic weightlifters for example. Which only has explosive power and basically nothing else. And before you isn't that most important? Not necessarily.. you cant clean and jerk a couch you're moving for someone for example. A powerlifter is better at this, (should actually be called a force lifter) So powerlifting combined with isometrics i think will be hugely beneficial and transferable to real life.

[@29ervitus80]

I like the moment videos you have As I’ve got older. 37 .I’ve been doing more strongman and movement training Trying to be big fast and in shape

[@oldjohn1744]

Bruce Lee used this form of isometrics. I experimented in this program while i was young and my strength increased rapidly

[@ROCKIN-AL]

I had to do ths (advice from my therapist) wheni broke my shoulder to regain the strength in my left arm

[@stormrhode2330]

Similar to ropes, martial arts belts can be very useful for training. I hang them from my pull-up bar and use then for a variety of exercises which, in turn, strengthens my grip as a bonus. :)

[@avaulleegilles3317]

Simple, creative, humble, educational. Many thanks, Sir!

[@guloguloguy]

IMHO: This whole type of exercise theory is AMAZING, and VERY Interesting!!! Please do more videos!!! Thanks!!! I think that there might be a great many ways to use of wide "tow straps", or ropes, or chains, boards, or pipes.

[@TheBioneer]

Thanks :-D Yeah there's loads of stuff you can do, and I plan on exploring it more in a future video. One commenter suggested using a rope ladder, which is genius!

[@shantitanna8033]

Very interesting and useful video, learn a lot. Thank you.

[@sharlah4057]

Another video with an exercise method that is easy to adopt with minimal or no financial / space / time - excellent!

[@carbugnov1952]

i came to understand this concept when using a bullworker. for every set of 6 reps , hold on the last rep for a count of 10, repeat set a second time.

[@jamescobrien]

Great introduction video to creative isometric strength training. Here is a great one for jumping and kicking abilility, sit on an imaginary stool and hold the same height for as long as you can. When you can barely push yourself back up, then do it, and do it once each day. You can also stand half way up on your toes to train your calves for jumping and running power. You can do one push up, hold it until you can barely push yourself back up, just onc time per day. This will aid in punching and running power. Do torso isometrics to build that core twisting power. You can do this sitting on a couch, using the sofa arms to hold onto, pulling and holding it; you'll feel it in your sides if doing properly. Anything to developed your muscles into powerful springs will cause power and speed to increase greatly. Everyone knows what happens when you hold your fists against door jams, pressing outward, your arms feel featherweight and naturally spring up. Do this once a day for six months, and your shoulders will become like springs in your muscle memory.

[@OrangeIntercourse]

Why do you say “once per day” throughout your comment? Is there a negative side-effect to doing an isometric exercise multiple times per day (if a guy has the time to spare and/or nothing better to do)?

[@jamescobrien]

@@OrangeIntercourse Isometric exercises only needs to be done once per day. Over six months, sitting on an imaginary stool until you almost collapse, can increase your jump by six inches. If you reach a plateau, simply add 10lbs worth of weight. Muscle memory developes every six months, in this case, it is springy muscle memory. You want to do isometric exercises on every single muscle per day, which takes three to six hours per day at beginning and intermediate levels. Masters can spend eight hours per day just in isometrics. Pull up but only go half way up and hold it there until you can't any longer. Your lats will become massive power springs by doing so. Push up and hold one inch above the ground until you can barely push yourself back up. Your punching power will massively increase. Pull your torso one way by holding clenching your own hand or a pole and lock it in until you feel your core muscles straining, then do same amount of time the opposite way. This is crucial for running, punching, throwing, etc. power. Stand on your toes half way up, hold it there until your calves are shaking, jump higher, run faster, etc. It takes a long time to work every muscle group because the length of the hold. No bad side effects whatsoever, save the time spent; which could be needed for other chores, etc. and unless you do them wrong like squating on imaginary stool wothout good posture. In Wutan Kung Fu we imagine holding horses reigns while we sit on an imaginary stool for balance to be at 80 degree verticle posture. Impossible to hold at 90 degrees. The original horse stance is feet placed at shoulder width or just barely outside. Modern horse stance is too wide to gain jumping power. No one jumps successfully with feet spread wide apart. Eventually your thighs should be held parallel to the ground, whole holding 80 degree verticle posture. More complex ones is dragon stance which works your legs at different angles to increase running speed. Another is squat all the way down, stretch one leg straight out with opposite hand touching your tow fir balance, hold and the switch. Raw kicking power. Do hand stand on wall, but bend your elbows and hold it to make verticle shoulders into upward spring. More advanced isometrics that we do in Wutan. My Kung Fu teachers son Cain Schenk has been doing it since four years old and at 5'10 can kick a basketball rim with a running dragon kick. Meaning his head is two feet above the rim on 10' rims. He is right in that it won't make you big but will definitely puff your muscles out and make them rock solid. Wutang Ohio Grand Master Tony Yang demenstrates the ancient horse stance if you look him up on Google images.

[@markhansen861]

Air powered workout machines are perfect for static full contraction moves, increase the load while holding the position for 10 seconds, then release pressure. Also DDP Yoga uses isometrics throughout the yoga moves.

[@helmeteye]

I was very very skeptical of your isometric training suggestion until I tried it. I could tell the difference in strength in one day. On another note, I love your channel and all the topics you cover. You have become a favorite. Nootropics was a big interest of mine and watching you play the part of guinea pig is terrific. My kids do martial arts and I would love to see you cover some Isometric training system for explosive power because you seem to do good research.

[@TheBioneer]

Thanks a lot! Well, nootropics is a topic I'll be coming back to very soon :-D And yeah, overcoming isometrics really does make a difference in that regard and it's convenient and easy to use.

[@guyverjay1289]

Lol 1 day?

[@mhrplayz2661]

@@guyverjay1289 he probably capping

[@rahulyaji]

Hey 'bioneer guy' can you do a short video which includes all the 'overcoming isometric' exercises that you have covered in your other videos? And please include which muscle groups they work.

[@TheBioneer]

I will certainly film and upload a full isometric workout routine very soon :-)

[@rahulyaji]

Thank you

[@Jake-mj6mc]

Worth mentioning I guess. Legendary wrestler dan gable was said to use these. In the documentary I saw about him people said he’d bring a length of rope to school in his backpack and sit in class doing isometrics with it all day.

[@michaeldixon5910]

Never heard of this type of workout before but my friend does some of these, I'll have to try some this stuff sometime

[@robertmartin8762]

Thanks Adam. Another gem to review. I agree with a few comments regarding your Channel Is underrated. Great content Lad. Big heaps of respect from Irish Bob👌👌😎😎

[@nural29]

excellent video, i have worked isometrics all my life, to gain and maintain strength. i never had any problem with blood pressure as many folks say when the talk against isometrics. There's a book out there called 'The Art of Shen-ku'. While the contents of the book may be a bit off to the main public, it has a reference to isometrics in a series of illustrations, called The Black Monk Isometrics. Lots of advice, and positions and whatnots about exercising. idk, may sound weird but definitely worth a look. Thanks for ur video!

[@OrangeIntercourse]

Is that book translated from a different language?

[@TheFunky57]

This is by far my favorite topic, super interesting and intriguing. Super excited for more content!

[@Ainsalude]

Very well articulated man. Thank you for sharing your knowledge. I recently retrained as a carpenter and I've been looking for ways to increase my strength on the job site. My boss has been doing it for years and isn't big but can tell he is so strong from doing that work for years. I'd like to catch up in any way I can. How many days a week would you suggest doing these sets? Thanks again!

[@azizdelta2693]

Thanks for the information, hope we get a series on explaining isometric training and muscle control.

[@marcustaylor5611]

Can you post a complete isometric workout?

[@chessdude67]

New subscriber. I was doing this type of work out 30 years ago with a bullworker. Going to start using this method again. Thank you for an excellent video on the topic. 👍👍

[@Anthony-tn6mu]

I'm 70yrs and started using resistance stretching training and found it very helpful particularly if you have long standing injuries and imbalances. What do you think of this approach? I also see this approach is used inherently in Yiquan. They use resistance of opposing muscles with the muscles you are using, and e.g with legs one leg resisting the other. A simplified example eg. activating your triceps to resist a bicep curl you are carrying out and vice versa. This can be adjusted to use small amounts of resistance and large amounts of resistance.

[@MrRezillo]

Thank you for a helpful vid. Isometrics are very helpful for older guys like me, as they're much easier on the joints.

[@tonyx8750]

Interesting info on yielding isometrics (long duration) and muscle growth. Oak forward to update on this !

[@normanquednau]

You can also use a forklift strap... It´s cheap and requires no space while travelling :-)

[@AurelienCarnoy]

I love it. Thank you and Bruce Lee.

[@sappysamurai5170]

New ways of training that seem more gentle. Thx for the fun tips to make training more interesting!

[@preslavmarinov4350]

1:52 like how he said that strength comes in a need and immediately shows a clip of ssj2 gohan where his father goku beforehand told him that comes in a need not a desire.

[@nochancecze]

overcoming isometrics, here I come!

[@SMATF5]

Be careful when pressing on drywall (gypsum) - it's more brittle than it seems, and can collapse unexpectedly.

[@AICTTRADER1914]

excellent video thanks, subscribed. I have been adding dynamic tension to my band's training as I am over sixty as don't lift weights anymore and my gains have been amazing, strength has always been an issue for me, especially my shoulders and I want to do more isometrics to add strength. great tips thanks.

[@avocado9763]

Excellent.

[@Mofrm6ix]

Can you make a video about isometrics and isotonic. I am a bit confused as to which exercise is better.

[@iurilage1]

Bro this video is gold!! I have been using some methods of isometric training in my calisthenics routines but I will definitely try new things after watching this video Thanks!!

[@TheBioneer]

Awesome, glad it was helpful! Good luck with the isometrics, let us know how you get on!

[@miked9653]

Great vid. I use a long martial arts gi belt for most iso exercises, but u could use anything similar. Also, look into an old school workout tool known as The Bullworker and its smaller counterpart, The Steel Bow. I have both and are GREAT to use.

[@acgnetworks]

I used my Gi belt and I can do a half hour workout, just using the belt. I'm defintly getting stronger. I hurt my backup using weights.

[@sennithblacky]

I was just sitting here, watching your video, thinking of where I can get a nice bar and a chain. Turning around I realize that I have an old, wooden curtain bar and some nylon rope laying around for years. Getting out the saw now and making some sailing knots. Great video.

[@OrangeIntercourse]

It’s been over a year since your comment. Have you gotten everything you were looking for?

[@jameslloydtiffner8678]

love starting with isometrics.. usually i just use my weighted jump rope around a tree and work through a bunch of angles

[@josephpacetexas]

Love the videos. You seem like a nice person with something good to share. I love videos like this. Very good stuff about muscle fiber recruitment.

[@TheBioneer]

Thanks a lot! :D

[@gikaradi8793]

best vid about the topic in the world!!!anxiously waiting for vol II with info about split, volume , frequency and other tips.

[@TheBioneer]

Thank you kindly! More on the way :-D

[@mmma5261]

Dammit boy, you already know what I know about isometric exercise and because of that I think you know more. I need to check other your videos and maybe subscribe. I am not using isometric exercise anymore because I like acceleration, acceleration for acceleration.

[@vivekbharadwaj867]

Thank you for your videos. I learn so many new things every time and you are such a cool bloke

[@soaringvlogs]

My Notes 25-30 seconds you use with regular isometrics or do 6 seconds for overcoming isometrics as it's your max.. YIELDING isometrics (holds) do if you are not getting results do everything smartly. S.A.I.D. principle is why it works. POINTS train 4 different points of a move with isometics TRAIN? Each anlgle 3-6 times max. GOOD? this training is good fro recruiting muscle fibers or "strength." and power not hypertrophy. MASS: If your goal is hypertrophy than do yeilding isomitrics: a weight you can lift like bodyweight and hold it 20-30 seconds. (pulls bloodflow and metabolites for growth) HOW? be creative -pushing down on your abs as your doing a sit up is a good one. 13:50 train in different range of motions or angles BUY ROPE and attach it to a stick etc.

[@finnmacky7106]

This is perfect for my needs now that I can't go to the gym and don't have a lot of weights at home.

[@shirleymental4189]

Charles Atlas was all about isometrics and he seemed to grow muscle no problem.

[@jayjalloh3631]

It builds muscle, speed, power, strength. If your not applying isometrics, your MISSING OUT.

[@johnjones2341]

More on iso's please! Love the science behind it.

[@ubredebremaafaka]

Another great video! Thank you! Well done researched topic with excelent summary of the information and great tips and tricks. Very good job!

[@TheBioneer]

Thanks a lot!

[@terencewilson3200]

Like it very much very good I use to have the bullworker aswell

[@bruhmoment3731]

Absolutely love your isometric videos

[@chantzmoore781]

You deserve one million subs.