Resistance Strong - Resistance Training Reinvented

Elastic isometrics

Classic isometric holds are performed against an immovable object like a wall, a door frame, a chain or a strap. Isometric means that there is no movement, usually with a high level of muscular activation. Isometric training can lead to fast strength gains, but is not considered as effective for hypertrophy.

Bands move - or do they ?

Yes, they stretch. However, the further you stretch them, the higher the resistance gets. If the band is heavy enough, you will reach a limit point where band resistance equals your strength. If you hold this position for some time, you perform an isometric hold.

Brief holds as part of normal sets

Simply do a brief hold (maybe half a second) at the top of each rep.

Longer hold at the end of a normal set

When you reach failure, hold the final rep for a few seconds before you stop.

Isometric holds with bands

Isometrics on the go

When you are waiting at a stoplight in your "padded cell with a restraint system" (car), you can train your chest.

Hold your hands at 3 and 9 o'clock positions of the steering wheel, try to push them together. Also try 5 and 11, or 1 and 7 o'clock.

Cautionary note

Isometric holds let your body express its full strength. Only do them in positions that are safe for your joints, and brace properly. Your blood pressure may temporarily reach impressive levels.

Some exercises where I do NOT recommend isometric holds:

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