"The Isometric Power Revolution" [A review]

Wai Jia: The Kung Fu Forum Kung Fu Training and Health
1

Since I first became interested in Isometrics in the 1950s I have read every article and book that I could find on them. “The Isometric Power Revolution” is by far the best and most comprehensive book ever written on the subject. It features 282 information packed pages covering every aspect of isometrics. It contains 8 chapters, is fully illustrated, contains numerous photographs and exercise descriptions and will definitely become the classic of the field.

Isometrics may be the ultimate stand alone form of exercise,but certainly they are an indispensible part of any strength and muscle building exercise program. They got a bad rap in the 1960s when it was discovered that their main promoter and advocate, U.S Olympic Weightlifting Coach Bob Hoffman, in addition to training his lifters with isometrics was also using steroids and people wrongly assumed that the fantastic strength gains that the lifters were making were totally the result of the steroids.
Isometrics are being rediscovered and and their popularity has been increasing recently , however, the use of isometrics to develop muscle and strength goes back to ancient times. The Isometric Power Revolution has an excellent fully illustrated chapter on the history of isometrics that contains over 50 pages.

Isometrics are superior to regular weightlifting because of the ‘synapse’ effect . When you are performing a standard bench press, for instance, it will take you one or two seconds to move through the entire range of motion yet there is only one point in the range of motion where you are applying maximum strength and the duration of the effort at that point may last only a fraction of a second. Our bodies use only the minimum number of muscle fibers required to perform a movement so the maximum number of fibers are only used at that point of maximum intensity which lasts only a fraction of a second. Conversely with an isometric exercise you are applying maximum tension for the full duration of the contraction whether it be 10 seconds, 12 seconds or longer and as a result you are contracting maximum muscle fibers for the entire length of time that you are performing the exercise.

The author,John Peterson is the President and founder of Bronze Bow Publishing and is the creator of the Transformetrics™ Training System which provides a person with everything they need to know to become supremely fit. He has over 30 years experience as a strength and fitness expert and is the author of several exercise books and DVDs in addition to “The Isometric Power Revolution,” including “Pushing Yourself To Power,” “The Miracle Seven” and “Thje Trinity Of Health.”

The "Isometric Power Revolution " is a must for anyone seriously interested in the development of strength and muscle.
http://www.bronzebowpublishing.com/store/index.php?main_page=product_book_info&cPath=1&products_id=97

2

Isometrics are awesome, however, I dont think a person should do them all by themself without supplementary weight bearing type exercises of some sort. Pavel talks about the importance building the confidence in the joints ability to bear weight, and there is some truth to that. For example: In hung isometrics are often used, but we also hit bags, do pushups and use some weights as well, so that your structure is also strengthened. All that being said, many people havent heard of the UK man Charles Bronson, that has been in solitary for well over 20 years. He has set some strength world records, even though he is not allowed to lift any weights, but using dynamic tension and isometric workouts, as well as tons of pushups.

3

The book separates “isometrics” from what it calls “Power Flexing.” Isometrics are defined as pushing or pulling against an external object or another body where “Power flexing” is simply flexing your muscles or going through a range of motion with the dynamic or internal tension providing all of the resistance. I think Pavel is referring to the latter approach. It would seem to me that isometrics as defined by working against external resistance would provide the bone, tendon ans ligament strenthening you refer too. In any case do what works for you,but whether combined with some other training activity or used as a stand alone system isometrics are a valuable tool to have.

4

Isometrics are not even close to as valuable in athletic training as other modalities. They are a good supplemental tool to use, but let’s not get carried away.

5

Everyone ahould work them into their training on whatever basis they feel appropriate.

6

Here is different review from another source

http://www.angelfire.com/ny5/shenandoah/OBB/Peterson.html

7

I love the mention of Charles Atlas. I guess they don’t know he primarily lifted weights and just shilled the isometrics to comic book geeks. As I said, isometrics are a great supllement to an otherwise well-rounded regimen. On their own, you are wasting your time and energy on something that doesn’t have anywhere near the returns of other methods.

8

I guess we just disagree on that. I don’t think that the use of just one type of exercise is the best approach whether it is isometrics or weights,but isometrics have been under promoted due to a number of factors,not the least of which is that it is more profitable to manufacture various types of equipment. Atlas did lift weights as advertised in the below linked early brochure [scroll down to page 7], but he didn’t have a weightlifters build [look at the thin legs]. His build was more like that of a circus aerialist which can be obtained by the exercises that he used to get it and were taught in his course.

http://www.sandowplus.co.uk/Competition/Atlas/SMPB/smpb01.htm

9

it’s hopeless ford, give up…

10

[QUOTE=Andy62;737579]Isometrics are superior to regular weightlifting because of the ‘synapse’ effect . When you are performing a standard bench press, for instance, it will take you one or two seconds to move through the entire range of motion yet there is only one point in the range of motion where you are applying maximum strength and the duration of the effort at that point may last only a fraction of a second. Our bodies use only the minimum number of muscle fibers required to perform a movement so the maximum number of fibers are only used at that point of maximum intensity which lasts only a fraction of a second. Conversely with an isometric exercise you are applying maximum tension for the full duration of the contraction whether it be 10 seconds, 12 seconds or longer and as a result you are contracting maximum muscle fibers for the entire length of time that you are performing the exercise.[/quote]

and you only get stronger in the area of contraction, possibly a few degrees further out, but not throughout the entire range of motion.

Also, as you stated, muscles are lazy. They need progressive resistance in order to keep stimulating growth.

11

I know. My point isn’t really to bother with Andy. It’s for anybody else reading it who may think there is much truth at all to what he is posting. Don’t want people being misled. It is my soft, kind heart. :slight_smile:

12

Anybody that isn’t using isometrics to some degree is not getting the full effect from their training. The key is to use them at three key points of the desired range of motion and not do a contraction at just one position. The progressive resistance is supplied by your mind which learns to concentrate and apply greater force.

13

so your mind just magically knows when it’s applying 315 lbs of resistance and knows that it’s applying 10lbs more than that at the next session?

14

I’m not saying that your mind can quantify the force into a poundage amount,but it will intuitively become stronger and stronger as you push it to the limit. Remember that 315 pound weight that you are lifting is only delivering maximum resistance for a fraction of a second as you move through the range of motion. While it is true that a weightlifter will be better at the specificity for lifting weights that strength will not totally transfer to other activities. Many of the oldtime strongmen who used isometrics could defeat weightlifters at non weightlifting feats. Alexander Zass was a great iron bender and could defeat weightlifters at that activity. The Mighty Atom could defeat the famous Coney Island Strongman and weightlifter Waren Lincoln Travis at strand pulling eventhough Travis out weighed him by about 50 pounds. All that I am suggesting is that isometrics have been played down by the equipment manufacturers and that they are now getting renewed interest and enthusiasm and are at the very least a interesting addition to any training program. They build a more enduring wiry type of strength than weights and aerobic isometrics which can be applied up to several minutes and build endurance.

15

[QUOTE=Andy62;739624]I’m not saying that your mind can quantify the force into a poundage amount,but it will intuitively become stronger and stronger as you push it to the limit.[/quote]

the mind is not what makes the body stronger, per se. force output is a function of the neuromuscular system. Heavy weight stimulates the hard contractions.

Remember that 315 pound weight that you are lifting is only delivering maximum resistance for a fraction of a second as you move through the range of motion. While it is true that a weightlifter will be better at the specificity for lifting weights that strength will not totally transfer to other activities.

sure it does. olympic lifts incorporate the entire body. that translates extremely well to other activities, which is why athletes lift.

Many of the oldtime strongmen who used isometrics could defeat weightlifters at non weightlifting feats. Alexander Zass was a great iron bender and could defeat weightlifters at that activity. The Mighty Atom could defeat the famous Coney Island Strongman and weightlifter Waren Lincoln Travis at strand pulling eventhough Travis out weighed him by about 50 pounds. All that I am suggesting is that isometrics have been played down by the equipment manufacturers and that they are now getting renewed interest and enthusiasm and are at the very least a interesting addition to any training program. They build a more enduring wiry type of strength than weights and aerobic isometrics which can be applied up to several minutes and build endurance.

any CMA guy can hold a longer horse stance than most powerlifters - there is a difference between muscular endurance and muscular strength. however, that same CMA guy will not be as strong overall as the powerlifter. it’s not a “wiry strength” - it’s muscular endurance.

16

I totally disagree. It is not the weight resistance,but the strength of the contraction that counts. It doesn’t matter whether that contraction is being generated by weight resistance or a stricly mental stimulus. I would submit that the more enduring resistance of isometrics may be more optimal for combat sports than the momentary resistance provided by lifting weights.

17

I’m sure that we all know that there is no holly grail of fitness. There are many ways to achieve desired results. Some ways are better than others.

Isometrics might be a great way to develop strength or power but they are not the only way and honestly, probably not the best.

One thing I have read is, isometrics are a great way to work on a specific weak spot in a range of motion.

For example, let’s say that I want to work on handstand pushups and I’ve noticed that at a certain point through my range of motion, I stall in a certain area. This may indicate that this particular point is a week spot. With Isometrics, I could work on my strength in that exact area of my range of motion.

Workouts like this could benenfit gymnasts.

Stance training is a form of isometrics. I’m sure that we are all familiar with the benefits of stance training but IMO, for leg strength, nothing beats squats.

But, like it was mentioned earlier, isometrics could be a great supplement to an existing routine. They would also be helpful in the absence of traditional resistance training equipment like weights.

18

I basicly agree with what you have said. I think a total training program should involve multiple types of exercise. At the same time I believe that the equipment manufacturers took the problem with Bob Hoffman of the York Barbell Company mixing the progress from isometrics with the progress with steroids and did a very smart marketing move in giving all of the credit to steroids and none to isometrics and in effect “throwing out the baby with the bath water.” We have heard from several people on this site that bought into that “storyline” and it is a brilliant marketing approach and obviously "hooked "several people - “there is one born every minute.” Now that isometrics are being re-evaluated and are again a hot topic you will see some success stories coming forward.

19

[QUOTE=Andy62;739630]I totally disagree. It is not the weight resistance,but the strength of the contraction that counts. It doesn’t matter whether that contraction is being generated by weight resistance or a stricly mental stimulus. I would submit that the more enduring resistance of isometrics may be more optimal for combat sports than the momentary resistance provided by lifting weights.[/QUOTE]

your mind cannot provide more of a stimulus than a stack of weights.with all of the studies available,if this were so, don’t you think elite athletes would be focussing on isometrics if this were true? even the bodyweight movements they do use - they aren’t isometrics, typically. why do you suppose this is?

20

The heck it can’t. When you are lifting weights your main focus is on the lifting of weights,but with isometrics it is on your mind and you are developing your mind as well as your body. they are coming back and Soviet reseach proves it along with other scientific methods.

(8/16/06 11:19 am)
Reply | Edit Pavel on isometrics

ISOMETRICS: IRON FOSSIL OR SECRET WEAPON?
by Pavel

Scientists dabbled with isometrics, or muscle contractions against
stationary objects, as far back as the 1920s. Then in 1953 German
scientists Hettinger and Maller shook the muscle world with their
study that concluded that you can add 5% to your strength a week by
pushing or pulling against a stationary object once a day. Just once,
only for six seconds, and at mere two thirds of a max effort!

Weightlifters and martial artists quickly jumped on the bandwagon. The
former pushed and pulled empty bars against power rack pins; the
latter tried to tear their black belts apart and pushed through walls
with back fists.

Enter the Dragon.

But isos went out of fashion around the time of Bruce Lee’s mysterious
death, for reasons that had nothing to do with the effectiveness of
this ingeniously simple method: the emergence of anabolic
steroids–and the seep of flakiness and trendiness into the fitness
world.

It is time to bring this secret weapon back.

Prof. Verkhoshansky (1977) lists the six advantages of isometrics,
slightly paraphrased below.

  1. Accessibility of isometrics to everyone.

Although certain sport-specific applications of isometrics require
specialized equipment such as power racks, generally you can manage
with such mundane items as a wall, rope, stick, doorway, or chair.

  1. The ability to train any muscle at very precise angles.

A great benefit when you are trying to overcome a sticking point in a
lift.

  1. Great efficiency.

In the words of Prof. Yuri Verkhoshansky himself, “…a ten minute
session of isometric tensions in specially selected exercises will
replace a tiring one hour of weight training.”

  1. Insignificant muscle and bodyweight gains when compared to dynamic
    exercises.

This may or may not be an advantage from your
point of view. The extent of muscle hypertrophy depends on the
training protocol. Recent studies have registered respectable muscle
growth from isometrics. For instance, Garfinkel & Cafarelli (1992)
found a 14.6% increase in the cross-section of the knee extensors
following eight weeks of isometric training. Increasing the duration
of the contractions to a minute and longer, as explained below, is
likely to yield even greater muscle gains–if you need them.

  1. The ability to maintain high levels of speed-strength during
    important competitions due to the fact that isometrics expend a lot
    less time and energy than lifting weights.

  2. Great for improving and fixing athletic technique.

Quoting Prof. Verkhoshansky, isometrics offer “A better opportunity to
memorize the proper positions visually and kinesthetically than the
dynamic mode. This makes the isometric method especially valuable for
teaching and mistake correction.”

I shall extrapolate on this subtle but extremely important point. Let
us use the military press as an example. In order to put up the
heaviest weight safely you need to ‘wedge’ yourself between the
barbell and the ground, every muscle tight. It is not an easy skill to
learn with a live weight but a piece of cake with isometrics. Stand
inside a doorway, on a stool if necessary, put your hands up against
the molding, and press. You will naturally tense up your legs and
waist. Remember that feeling when you press a barbell.

The ‘wedge’ is just as effective for quick moves. I use it to improve
my military and law enforcement clients’ striking technique and power.
On my Martial Power: Hard Hitting Combat Secrets from the Russian
Special Ops videos you can see an obvious improvement in a
professional kickboxer’s kicks and cage fighter’s punches after just
two days.

What are the disadvantages of isometrics?

Suren Bogdasarov (1991), the coach of Russian weightlifting legend
Yuri Vlasov, lists three drawbacks of isometrics. First, they are
counter-indicated for people with high blood pressure and heart
problems. Second, your muscles could lose their elasticity. The
solution is simple: massage your muscles and shake them to relax
between sets. Third, it is easy to lose your sense of exertion.
Bogdasarov recommends varying the intensity of isometric contractions
to address this problem, for instance an easy set followed by an
all-out set.

Prof. Alexey Medvedev (1986) urges caution in applying isometric
exercises to children and teenagers. He also warns that strength
development plateaus after six to eight weeks of isometric training.
This is not a problem as you are not supposed to train isometrically
full time anyway. Go iso for a month or two, then go back to your
regular strength training. Summer is the ideal time for an isometric
only routine.

How often?

Scientists disagree on a lot of things but not on the frequency of
isometric training: daily training is ideal (Atha, 1981). It does not
mean that you cannot train less frequently; you just will not gain as
much. According to Hettinger (1961}, training every other day delivers
only 80% of the strength gains of daily training and training once a
week yields only 40%.