Isometrics so you can strengthen your weakest link and then lift even more than before

We are coming up on another Intensification block with 6x3: reps go down, weight goes up. However, this is going to have an isometric phase within each rep. What are isometrics and how do they work?

Isometrics are a contraction without movement. We are either trying to overcome or yield. Overcoming isometrics is an attempt to concentrically shorten a muscle. Yielding is an attempt to prevent eccentrically lengthening a muscle. Both overcoming and yielding have a much higher force potential than concentrically. 

Concentric muscle action, or contracting the muscle fiber, is the weakest of the three phases of a contraction. This is significant because it is the rate-limiting step for external load within a rep. We can only lift what we can concentrically overcome. This is why increasing time under tension within the isometric or eccentric phase is critical to overall development. We have a higher loading potential when we increase TUT during the isometric or eccentric phases. 

How do you decide to use a yielding or overcoming isometric? We have to use intuition as the guiding factor. Pushing exercises, such as split squats or pushups, are initiated with an eccentric action. In this case, we want to position the isometric time under tension following the initial muscle action which would be a yielding. You can look at eccentric as a failed yielding isometric exercise. Pulling exercises, such as rows or hinges, are initiated with concentric action. In this case, we want to leverage an overcoming isometric contraction. You can look at concentric as a successful overcoming isometric. 

Intent is the psychological approach to tension. We cannot have tension without thinking we want to create tension. When in a lengthened position and trying to hold - actively try to push out of that position without moving. Imagine the muscle being used as trying to contract and shorten without moving. When in a shorted position - actively try to pull even more into that position than you already are. Imagine squeezing an extra 5-10 degrees of ROM. 

Since these are Straight Sets we will use the same weight for all sets. The weight stays the same, but the intent goes up. Fatigue will impact the concentric phase first. Your focus is to push through that weak spot and get to the isometric phase. Fatigue’s impact is lesser in the isometric position, so you will have greater potential there. Pushing past the concentric phase and getting to the isometric phase is a strategy you will need to utilize to be successful. 

One last note, you should have greater increases in Progressive Overload relative to a concentrically oriented training block. Since isometrics are stronger than concentric, we have a lot of untapped potential. Increasing each week therefore should be greater.

You will not feel as much delayed onset muscle soreness during isometric training, so you will not have as much of a hindrance to increasing weight from one week to the next.

Push yourself each week to get the most from this training block.