isometerics question

[donkeypunch]

first i need a little refresher. if i can remember correctly isometerics is where you use a fixed object, like pushing a wall, but the flaw is it only works the muscle in that angle, right?

[blevunly]

You are correct.

[donkeypunch]

ok, then what my question is:
say i were to push against a wall like doing isometerics, but then i add movement like doing a push up, is this effective, could it cause joint damage maybe, or is it just useless?

[blevunly]

You should break it down into atleast 3 different angles. What are you trying to accomplish with the iso's and then doing a push up?

[donkeypunch]

i was talking abouit combining them, but nevermind i think i figured it out, thanks for the help tho

[Cameron]

i have a question about isos what is their purpose?

[blevunly]

i have a question about isos what is their purpose?

They can build strength rapidly, but lack the ability to transfer into any other range of motion besides the one specfically trained. They work good if you have a sticking point in an exercise as it will build the power in that point to blast through it and give you a new PR.

[Cameron]

sweet ill have to look into doing some of that

[Radar]

thickbar holds and farmers walks are good, but iso's kinda went out with the whole Charles Atlas era didn't they..?

[blevunly]

thickbar holds and farmers walks are good, but iso's kinda went out with the whole Charles Atlas era didn't they..?

They're still useful.

[Radar]

They're still useful.

good point

[ItBurnzWhenIP]

you can do Iso's muscle against muscle... That adds a little to the range of motion at least

[Jesuban]

Isometrics are not obsolete, they're still a very effective method for gaining strength and can help you work through "sticking" points you may have in any exercise. I use 2 different types mostly with my clients, functional isometrics and isometrics along 3 different positions in a range of motion.

Functional isometrics require the use of a squat rack and 2 sets of safety bars/pins. Basically, you rest the bar against the lowest pin and press the bar up into the upper pin and push against it as hard as possible.

Isometrics along 3 different positions is designed to overcome isometrics only drawback, they mostly strengthen the angle at which they are used, with a 15-20 degree carry over. So, to strengthen the overall range of motion for any exercises, use isometrics (let's use the bench press as an example) a few inches off the chest, another set mid-way through the range of motion, and the third set a few inches near lock out.

How many seconds you press against the bar depends on the effects you're after.