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When it comes to hypertrophy training (building muscle mass), there are two broad categories of exercises: isotonic/dynamic and isometric. Isotonic/dynamic exercises are the traditional form of resistance training, which involves moving a load through a range of motion. On the other hand, isometric exercises involve holding a position or static contraction of the muscles for a certain amount of time. While both forms of exercise are capable of inducing hypertrophy, recent studies have shown that isometric exercises are superior to dynamic exercises for hypertrophy training. in this blog we will break it all down in simple subjects:
BONUS: Future of Isometric Exercise Equipment
Fundamentals of Hypertrophy Training
Before diving into the reasons why isometric exercises are better for hypertrophy training, let's discuss some fundamental principles of muscle growth first – hypertrophy, load, and fatigue. Hypertrophy is the process of increasing muscle fiber size, which results in an overall increase in muscle mass. Load refers to the amount of weight lifted during an exercise and is a crucial factor in hypertrophy. Higher loads/weights lead to higher levels of muscle fiber recruitment, which results in greater muscle tension and ultimately greater hypertrophy. Fatigue, on the other hand, refers to the depletion of energy stores within the muscles, leading to the eventual breakdown of muscle tissue and rebuilding in the recovery period following the exercise.
Science Behind Isometric Exercises
1) According to Hebb's Rule, neurons that fire together, wire together. This means that whenever we perform an isometric exercise, the motor units of the muscles involved are stimulated simultaneously and synchronized. This synchronization of the motor units leads to a higher level of motor unit recruitment than dynamic exercises, which translates to greater muscle activation and ultimately, hypertrophy.
2) Hill's Equation is another important principle to consider when discussing the effectiveness of isometric exercises for hypertrophy training. Hill's equation states that as the intensity of exercise increases, the duration of exercise must decrease in order to achieve maximal strength gains. Isometric exercises have a distinct advantage in this case, as they allow for high-intensity contractions over a much shorter duration than dynamic exercises, which rely on longer sets or reps to achieve a high level of tension. Therefore, by virtue of Hill's equation, isometric exercises are better suited for hypertrophy training as they allow for higher intensity contractions to be performed in a shorter amount of time.
3) Hettinger's studies are also worth mentioning when discussing the effectiveness of isometric exercises for hypertrophy training. Hettinger conducted a series of studies back in the 1950s which demonstrated that isometric exercises led to a greater increase in muscle size compared to dynamic exercises. In one of his studies, Hettinger found that participants who performed isometric contractions for only six seconds, three times a week for six weeks, experienced a 15% increase in muscle size. By comparison, those who performed dynamic exercises experienced a 4% increase in muscle size over the same period. This study shows that isometric exercises can produce significant hypertrophy gains in a minimal amount of time and is a testament to the efficacy of isometric training.
Why Are Isometric Exercises the Best for Hypertrophy Training?
The answer lies in the fact that isometric exercises induce a greater level of muscular fatigue than dynamic exercises. Muscular fatigue, as mentioned earlier, is responsible for the breakdown of muscle tissue during exercise and is a necessary precursor to muscle growth. Isometric exercises produce greater levels of muscular fatigue due to the sustained contractions they require. For example, pushing a wall for 30 seconds involves contracting the same muscle group for the entire duration of the exercise. This sustained contraction leads to greater exhaustion of energy stores within the muscles and a higher level of muscle breakdown.
Furthermore, isometric exercises have been well tested over many years and have been shown to be effective in a variety of contexts. They are also highly versatile and can be performed virtually anywhere, making them a convenient option for people with busy schedules. Isometric exercises do not require significant amounts of equipment, and they can be performed using just bodyweight.
Finally, isometric exercises also have the advantage of causing less soreness than dynamic exercises. This is because dynamic exercises cause more muscle damage than isometric exercises because of the movement under tension. This movement causes the popping of sarcomere hypothesis. As a result, people who perform dynamic exercises often experience more soreness in the days following their workout, which can be a disadvantage if they are looking to achieve hypertrophy as quickly as possible.
In conclusion, the scientific evidence shows that isometric exercises are superior to dynamic exercises when it comes to hypertrophy training. They induce greater levels of muscle activation, produce a greater level of muscular fatigue, are well tested, and can be performed virtually anywhere. So if you're looking to build muscle and achieve hypertrophy, it's time to incorporate isometric exercises into your training routine.
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