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Potential Issues with Overcoming IsometricsĪlthough overcoming isometrics appear to be superior to traditional isotonic free weight movements in terms of producing PAP, overcoming isometrics aren’t without their fair share of limitations and potential issues. With that said, overcoming isometrics can be used can be used on a variety of movements including bench press, squats, deadlifts, lunges, rows, bicep curls, and other exercises as a means of eliminating sticking points, increasing neuromuscular efficiency, and triggering functional strength and hypertrophy gains in targeted muscles. Furthermore, it’s thought that the high levels of intramuscular tension produced from overcoming isometrics act as a strong stimulus for inducing muscular hypertrophy and size gains. At this point you’ll experience heightened levels of motor unit recruitment and intramuscular tension that are almost impossible to replicate with any other training method.Īdditionally, it has been suggested that overcoming isometrics may permanently improve a lifters ability to recruit high threshold motor units during normal training conditions as well as during athletic competition. By the third second you may finally reach close to 100% activation as you press with maximal intensity against the immovable object. In other words, you may achieve 50% maximal recruitment in the first second and 75% in the next second. The overcoming isometric allows the nervous system to progressively ramp up with each passing second until maximal recruitment is achieved. Unfortunately, most traditional repetitions end before maximal activation occurs. The current hypothesis is that overcoming isometrics, by virtue of being a maximal voluntary contraction that typically lasts several seconds allows temporal summation or gradual ramping up of firing frequency and motor unit recruitment to occur over time. Simply put, with each passing second the level of motor activation continues to ramp until it approaches or hits near maximal activation and recruitment levels.Īnother way to think about it is that, typically, it takes several seconds of intense activation for an individual to achieve maximal motor unit recruitment.
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The exact mechanisms through which overcoming isometrics produce superior PAP results are not yet fully understood. Most of these investigations concluded that overcoming isometrics are superior to traditional isotonic free weight exercises for producing PAP. pressing/pulling against an immovable object, as a means of producing a post activation potentiation effect in both the upper and lower body. Overcoming Isometrics vs Traditional Isotonic RepetitionsĪlthough a majority of the aforementioned studies implemented isotonic exercises via the use of traditional free weight movements such as barbell squats and bench press, various studies have explored the use of overcoming isometric exercises, i.e. Regardless of the exact mechanisms involved, it’s quite clear that achieving PAP can create a temporary increase in power-related performance that can potentially translate to long-term improvements in performance, speed, and power.
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Once activated, they may be more easily recruited during explosive activities. While the exact physiological processes that may contribute to this response are still a matter of debate it appears that increased higher threshold motor unit recruitment may be the strongest contributor as heavy loading may help wake up these motor units. Read more about my 40 top jumping exercises here.
#Isometric workout resultys pro
Here are several examples of post activation potentiation circuits consisting of a heavy compound lift performed several minutes prior to an explosive jumping exercise as demonstrated by a few of my pro athletes. Similar effects have also been demonstrated in the context of upper body activities. Read more about post activation potentiation in 3 part article literature review here.įor instance, performing a set of heavy back squats several minutes prior to an explosive activity, such as jumping or sprinting, can produce a boost in power and speed during those activities resulting in higher jumps and better sprint times. barbell back squat) produces temporary increases in peak force and power during subsequent explosive activities.
#Isometric workout resultys series
Post activation potentiation (PAP) is a physiological phenomenon in which an intense series of voluntary muscular contractions, typically performed using heavy isotonic movements (i.e. Research studies have shown that post activation potentiation (PAP) is one of the most effective mechanisms we know of for maximizing power output, high threshold motor unit recruitment, explosive power, and speed, both during training and competition.