Build ripped, athletic muscle using more than just isometrics
Isometric exercises and workouts are one of the most misunderstood training techniques for building muscle. Many believe that you can’t build muscle with isometrics because they have either been told this at the gym, or don’t feel sore the day after doing them. Both of these would be bad reasons to disregard the power of isometrics for helping you to get bigger.
With isometric training, you are able to increase the maximum force generation you can produce during a lift. More than either the eccentric or concentric portion of the lift, the isometric helps you to recruit more motor units into a contraction. Because of this, you can use isometrics to help develop the much needed mind-muscle link or you can simply use it to boost your time under peak tension.
If you use isometrics in your workouts to build muscle you will want to be sure to extend the length of time that you hold them. Too many people cut their isometric exercises and workouts using isometrics far too short to see the most benefit. Aim to hold the exercise for between 45 and 60 seconds if possible.
Now there are two different types of isometric exercises. Both of them can be used to build muscle. There are yielding isometrics which you use to fight the force of gravity. There are overcoming isometrics that force you to try and move an immovable object. I cover both in this video on how to build muscle with isometrics.
If you’ve been wondering, can isometrics build muscle, hopefully you will see just how effective they can be. If you want a complete program that trains you with not just this type of muscle building exercise but others as well, you will want to visit and check out the ATHLEAN-X Training System.
For more videos on isometric workouts and ways to build muscle fast with isometric exercises be sure to subscribe to our channel on youtube at
35 comments
Aren't isometrics good for tricking your brain to use more muscle fibers? Correct me if i'm wrong, and that's why bruce lee was so strong for his weight.
6 years later and he still looks fkg amazing
crazy how you somehow looked bigger after those three seconds of isometrics lol i’m sold 👍
Just look at a gymnast on still rings.
Would you recommend wall sits? Let me know if anyones seen results with wall sits as a 'finisher' at the end of leg sessions
Jeff is trying to make us comfortable by showing that he cannot lift the selected weight.
Todd Hutchings say they build strength but not size. Is this true.
Isometrics are for winners only
Thanks for a great vid. I would like to mention that isometrics are a God-send to an out-of-shape senior citizen like me, with arthritis in my fingers. They're easy on the joints; you can do them anywhere, any time. You don't really need to "recover" like with free weights, so you can do them every day. At this point in my life, I'm not trying to impress hotties on the beach. I'm just trying to build strength to keep my mobility as long as possible. They make me feel great afterwards, too. I use a few gadgets like the Bullworker and stretch bands, cost: minimal compared to gym membership. I don't think I'll go back to the gym even when the virus is over.
2:40 the key is holding for 30 to 60 seconds to build muscle according to what he just said
if isometric dont work then many guys will dont have big traps and forearm
I believe isometrics make stronger tendons and their attachments. And this important in developing muscles.
do you thin k u gain anything holding a dumbell 90 degrees and curling other arm ? cosi been doing this and wondered if im gonna end up hurting myself .
Whoever said you don't get soreness the following day didn't do shit 🤣
I have long arms and I really couldn't get the bicep size I wanted conventionally but when I started incorporating in isometrics all of my regular curling the growth really managed to change
Also isometric holds will increase human growth hormone secretion
This was so helpful
Use isometrics for joints with a reduced range of motion
I needed this video always wondered it I could build muscle using isometrics been using it for a year now building up strength for handstand push-ups
isometric won't make you sore? dude you should try this "5 reps and at the end of 5 reps 30 sec hold, and do that 4 times in an interval
Hello. A question please: which one uses less energy: isometric or isotonic exercises? For example, doing as many pull-ups as I can or holding a pull-up position for as long as I can?
How long would I need to hold the isometric to increase muscle?
If I do that 1:23 at the gym someone would record me and I end up in a blooper roll on Youtube. I'm not falling for it.
Thanks Jeff, always enhanced tips
I keep seeing videos of ppl clowning ppl doing iso excersizes, thinking they're failed ego lifts by someone trying to lift every plate.
nice abs hahahahahahahahahahahahahaha
Look at construction workers, farmers, appliance delivery guys arms and traps, they dont get that from repping, they constantly do isometics
anecdotal comment either agreeing or disagreeing with this video
There is actually 4 types of isometrics – Overcoming , Yielding , Explosive and Quasi . Overcoming and explosive should never be held longer than 10 sec and yielding and quasi can be held for up to 5 min by some athletes .
How many sets would you do?
Isometrics are killing your gains
I've built a far amount of muscle (arms 16inches) with isometrics, you just need to create tension (isometrics does that) and then contract the muscle while under that tension. It doesn't matter whether you lift weight of use your bw, tension is the key to building muscle.
2021 peopLe?
thank you for all the inspiration through the years Jeff 💪
It doesnt make you sore because of no ecentric concentric ? Then why am I so sore when I do isometrics?
Wanted someone who didn't have a vested interest to explain whether or not the Isochain was legit. Now I'm a believer.