The Isometric program

The point of the Isometric exercises is to build mass and tensile strength.

Isometric exercises are ideal for the following reasons :

1) They can done without any equipment. So it is convenient to do them at any time.

2) They work better than weights at achieving peak tension in the strongest anatomical position.

3) They are easy on the joints and have a very low risk of injury.

Start by doing each of these exercises one set per body part. Each set will consist of a 60 second held contraction. As a starting routine you can train each body part once a week. When you develop more strength, you will require more recovery time. Thus you will need to increase the rest time between workouts. Training each body part less frequently.

Example Training Program – First week

Each body part trained once a week.

Monday – Arms (Biceps, Triceps, Forearms) – 1 set per exercise

Wednesday – Trunk (Back, Chest, Shoulder, Abs) – 1 set per exercise

Friday – Legs (Quads, Hamstrings, Calves) – 1 set per exercise

Example training program – 4th month

Each bodypart trained every 1.5 weeks.

Monday – Arms (Biceps, Triceps, Forearms) – 1 set per exercise

Wednesday – Trunk (Back, Chest, Shoulder, Abs) – 1 set per exercise

Friday – Legs (Quads, Hamstrings, Calves) – 1 set per exercise

– Rest until Wednesday the following week

Wednesday – Arms (Biceps, Triceps, Forearms) – 1 set per exercise

Friday – Trunk (Back, Chest, Shoulder, Abs) – 1 set per exercise

Wednesday – (Following Week) – Legs (Quads, Hamstrings, Calves) – 1 set per exercise

Every month or so you can add in standard barbell exercises. Count how many reps you can do until failure. Taking note of your increase in strength either in reps or weight.

Building Front Shoulders / Anterior Deltoid

The anatomical function of the Anterior Deltoid is to raise the upper arm bone past the midline, towards the chest.

So the given exercise is very similar to the front raise with Dumbbells. Except you squeeze at the top and place emphasis on that portion of the exercise.

Side Deltoids / Lateral Deltoid

The side deltoid moves the upper arm bone away from the body and in line with the shoulder bone.

Chest / Pectoral Muscles

The function of the Pectoral muscle is to bring the upper arm bone toward the mid line over the chest cavity.

This exercise is beneficial because typically it’s difficult to achieve peak tension at the top of a standard exercise. As an example there is little resistance at the top of a Pec Deck or Dumbbell Fly.

Trapezius Muscle

The purpose of the Trapezius muscle is to raise the shoulder bone towards the ears. Along with rotating the shoulder blade backward. This is why it’s important to start this exercise with the wrist facing away from the body(Supinated). So you can rotate the shoulder blades backwards.

This exercise is very similar to shoulder shrug exercises done with a dumbbell.

Biceps

The bicep is meant to supinate the wrist. Which means turning the wrist clockwise for the right hand. And counter-clockwise for the left hand. From there it is meant to turn the take the forearm towards the upper arm bone. Finally to bring the upper arm bone towards the chest.

Most people know about the first two functions of the biceps. Conducting the movement of bringing the forearm to the upper arm bone along with supination. But unknown to most, another function includes bringing the upper arm bone towards the chest.

The following exercise is similar in nature to a concentration curl. Combined with the emphasis of bringing the arm in toward the chest.

Back – Latissimus Dorsi

The Latissimus Dorsi muscules control the upper arm bones. This is done by bringing the upper arm bones behind the body. They are also responsible for rotating the shoulder blades backwards away from the body. This also engages the Rhomboid muscles.

This given exercise is not much different from a dumbell bench row.

Triceps

The Tricep muscles function is almost the opposite of the Bicep muscle. Where it is meant to extend the forearm. Along with Pronating the wrist (Opposite of Supination). Pronation means twisting the wrist clockwise with the left hand. With the right hand this means turning the wrist counter clockwise. Also the triceps function is to bring the upper arm bone behind the body.

This exercise is very similar to a tricep kickback. Yet with a conventional Tricep kickback, you cannot utilize a great deal of weight. Since it requires balancing the weight. Therefore it does not allow for much tension on the muscle.

Quadriceps

The Quadricep muscles are meant to extend the leg forward at the knee. It’s also meant to bring the leg at the hip socket closer to the chest.

This exercise is very similar to the Leg extension. The difference is with the Leg Extension, you are not able to put your leg as high up in the hip socket closer to the chest.

Calves

Most people know naturally how to contract the Calve muscles. The purpose of the calf muscle is to flex the foot. Moving the foot inclined away from the lower leg bone.

This exercise allows you develop maximum tension since you are sitting down. Absolving you from the worry of balancing yourself.

Be careful with this exercise, as you can develop a cramp after the tensing portion. So make sure to release the tension gradually. As it can be an overwhelming with the amount of tension on your muscles contracted all at once.

Hamstrings

Hamstrings are also known as LEG BICEPS. They work in a similar function to the arm biceps. The purpose of the hamstring is to bring the lower leg bone towards the gluteus maximus. It is also to bring the upper leg bone to the torso.