"The Isometric Power Revolution" [A review]

[Andy62]

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/s...products_id=97

[Golden Arms]

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.

[Andy62]

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.

[Ford Prefect]

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.

[Andy62]

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

[Andy62]

http://www.angelfire.com/ny5/shenand.../Peterson.html

[SevenStar]

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.

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.