There are several common mistakes people make when doing isometric training.
But once you know these you can avoid 'em and be sure that your training is building you real, enduring strength.
Take a look at these guidelines and then apply them to your current program, or download one to workout with.
It doesn't take a lot of time to get them right and get your training off on the right foot.
o The Workout's Too Long Your isometric workouts should be relatively short, tensing for 8 to 15 seconds per set.
And the workout should only go for 20 to 30 minutes, tops.
The whole point with isometrics is to tense as hard as you can.
If you're not getting tired after that amount of time, you need to be tensing & trying harder.
o Abandoning Normal Weight Training Isometric training is excellent supplementary training to normal weight lifting, but not so good as a primary practice.
Exerting strength through movement is what most people want, and continuing your normal weight training will help you do that.
Also, seeing your progress is good! With traditional weight training you see yourself progressing, which is one thing isometric training can't give you.
Which leads right into...
o Using Positions Where You Can't Measure Improvement Use isometric positions that come from your normal weight training routine.
That way when you work the positions you can see your improvement in your normal workouts.
This keeps your motivation up, and is a lot more fun than just pushing on walls and on stuck bars all day long.
o Using Too Few Positions/Lifts Just like orthodox weight training, if you only lift a little you'll only get a little stronger.
You need several good isometric lift positions, 6 through 10 being a good rule of thumb.
8 Is an excellent number if you're just starting out.
8 Positions, 8-15 seconds per set, 2-3 sets per position, and you're in business! o Not Pushing Too The Max The whole point of isometrics is that you're pushing, pulling, or tensing as hard as you can for the whole time that you're doing them.
You're lifting a weight that is too heavy to lift, so you should always be trying your hardest.
If you're only working-out half-heartedly you'll see almost no improvement.
So, avoid these simple mistakes and you've got your isometrics training in the bag.
Choose positions that'll give you strength in your more normal lifts and athletics, lift intelligently and you'll be in position to build some awesome strength!
But once you know these you can avoid 'em and be sure that your training is building you real, enduring strength.
Take a look at these guidelines and then apply them to your current program, or download one to workout with.
It doesn't take a lot of time to get them right and get your training off on the right foot.
o The Workout's Too Long Your isometric workouts should be relatively short, tensing for 8 to 15 seconds per set.
And the workout should only go for 20 to 30 minutes, tops.
The whole point with isometrics is to tense as hard as you can.
If you're not getting tired after that amount of time, you need to be tensing & trying harder.
o Abandoning Normal Weight Training Isometric training is excellent supplementary training to normal weight lifting, but not so good as a primary practice.
Exerting strength through movement is what most people want, and continuing your normal weight training will help you do that.
Also, seeing your progress is good! With traditional weight training you see yourself progressing, which is one thing isometric training can't give you.
Which leads right into...
o Using Positions Where You Can't Measure Improvement Use isometric positions that come from your normal weight training routine.
That way when you work the positions you can see your improvement in your normal workouts.
This keeps your motivation up, and is a lot more fun than just pushing on walls and on stuck bars all day long.
o Using Too Few Positions/Lifts Just like orthodox weight training, if you only lift a little you'll only get a little stronger.
You need several good isometric lift positions, 6 through 10 being a good rule of thumb.
8 Is an excellent number if you're just starting out.
8 Positions, 8-15 seconds per set, 2-3 sets per position, and you're in business! o Not Pushing Too The Max The whole point of isometrics is that you're pushing, pulling, or tensing as hard as you can for the whole time that you're doing them.
You're lifting a weight that is too heavy to lift, so you should always be trying your hardest.
If you're only working-out half-heartedly you'll see almost no improvement.
So, avoid these simple mistakes and you've got your isometrics training in the bag.
Choose positions that'll give you strength in your more normal lifts and athletics, lift intelligently and you'll be in position to build some awesome strength!