So the newest research points to approx. 10 sets per week/muscle group for optimal hypertrophy (see Brad Schoenfeld) with a normal strength training regimen. How could you use this research and use it for isometrics? I think it is not as simple as doing 3-4 sets of an isometric exercise (per training session) as the intensity may be simply too much and leads quickly to overtraining. What is your opinion?
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Some ideas are here:
https://www.t-nation.com/training/isometric-exercises-that-work
You can certainly build muscle with Isometrics but its a different animal than dynamic training and you got to push hard. Consider increasing time under tension and intensity. i think they are the main factors. You do 7 to 10 seconds, 7- 10 times in a position; all out, for three positions of a exercise you are getting both High TNT and high intensity. i think for the natural man you need to hit the group 2 times aweekk
Patrick very interesting topic. I was hoping Aaron responded first because he has experimented alot with sets and isometrics. I have experimented with isometrics myself but mostly what I have done is short more intense holds or longer holds. The longer holds were of differant lengths of time.
I'll mention after I went from 220 to 170 pounds I don't see much of a change in my body with differant types of training. The only differances I seen is waist size, more vascularity, a couple lbs I may have gained gone, and how I feel.
But I have recently received some arm size on two differant experiments. The first was long hold isometrics with cables. The holds were from 30 to 60 seconds. This training last for 8 weeks and I gained a quarter inch of arm size.
My latest experiment I have gained a half inch on my arm size. My arms are close to what they were at one time. It could be muscle memory if You believe in that. I can't link it right because of some computer problems but You can see it in the Light Apparatus Forum.