As a general rule, muscle strengthening is achieved through three distinct techniques: concentric contraction, eccentric work and isometric contraction. While concentric and eccentric contractions are based on movements performed by the athlete, isometric contraction is rather static and does not require any movement. Yet it allows the development of the musculature, just as well as the other two muscle contractions mentioned.
What is isometric contraction?
Isometric contraction is also known as static contraction. It only allows certain muscles to be contracted without the use of attachment points and levers. The principle of isometric contraction is therefore to hold the body in a particular position, so that certain muscles in the body are worked intensely.
This technique requires a very powerful contraction so that the muscles can support the body and the load used by the athlete. During an isometric contraction, the voluntary tensions produced by the muscles concerned are 15% more powerful than those produced during a concentric or eccentric contraction exercise.
For this reason, this method is considered very intense and requires a certain amount of experience and practice on the part of the athlete before performing it to avoid possible muscular accidents.
The isometric contraction: a technique suitable for everyone
Isometric contraction is a technique that is suitable for all levels. Whether you are a professional or a beginner, this technique is very beneficial, as the exercises to perform it are varied. One does not need to be a professional to work the muscles following the isometric technique. By using the technique correctly, any athlete will easily manage to work their muscles with isometric contraction.
Also, isometric contraction can be done anywhere. It does not require a particular instrument or equipment to be performed. When you are stuck in a plane, train or car during a long journey, you can do isometric exercises to work your muscles. Not only can you work your muscles, you can also avoid cramps and fatigue during long journeys by using this technique.
Isometric contraction can be done at any time of the day, in the office or at home. It is an ideal technique to stimulate the muscles and to circulate energy. When you feel a drop in form or temporary fatigue, you can perform isometric exercises to wake up your body.
The isometric contraction: how to use
The positive effects of isometric contraction are undeniable in the field of bodybuilding. This is why more and more gyms are advising their members to prioritise this technique above all others. Not only does isometric work help develop muscles, it also helps the practitioner gain strength and tone.
Isometrics is an essential component of strength training because of its ability to mobilise the nerves and its ability to connect the body and mind. This is why other disciplines such as karate and wrestling use the technique to increase performance.
Isometric exercises are also used for their therapeutic benefits. In physiotherapy, for example, isometric work is widely used to awaken the nerves and muscles of patients.
Isometric work: pros and cons
benefits
- After isometric work, the hypertrophy felt by the practitioner is relatively less present. The impact of isometric exercise on muscle mass is relatively small compared to concentric/eccentric work.
- Strength gain is at its highest during isometric exercise. It is directly related to the work angle at which the exercise was performed. The maximum isometric force is approximately 15% greater than the maximum eccentric or concentric force. More muscle tension can be created with this technique.
Disadvantages
Although isometrics is a good method of gaining strength, it can however cause a decrease in the speed of contraction of a muscle. Indeed, the speed of contraction of the muscle can be negatively altered by the practice of certain isometric exercises. For this reason, it should not be abused so as not to impair performance. Also, it is preferable to alternate it with other strength training techniques to avoid damaging the muscles.
Prolonged contraction of a muscle or group of muscles can cause ischemia. This is because isometrics can disrupt the blood flow and irrigation of certain tissues. It is therefore best to moderate the number of sets performed during each exercise.
Isometric exercises
The plank is the most widely used isometric exercise in the world of bodybuilding. By leaning on the tips of the feet and forearms, we try to keep the chest well aligned with the rest of the body, so as to form a straight line. This exercise is designed to work the abdominal muscles. It is suitable for both professionals and beginners.
Lumbar vertebrae pressed against the floor, legs bent, arms stretched, shoulders off the floor, try to bring the head closer to the knees. This exercise is commonly called the spoon. It allows you to work intensely on the deep muscles such as the cross-body.
To work the abdominals and obliques, the beam is a very effective isometric exercise. This technique consists of crossing the two feet to take support, the body being positioned sideways. This posture makes it possible to obtain a three-point support on the ground, and to work the deep muscles at the same time.
The chair consists of leaning against a wall while adopting a sitting position. You try to keep a position as if you were sitting on a chair. It is an isometric exercise that develops and strengthens the thigh muscles, especially the quadriceps.
