Isometric Training

The Scientifically Proven Method to Getting Fit in the Fastest Time Possible

By Paul "Batman" O'Brien 

B.A., N.C.E.H.S., Dip. Acu., Cert Clin. IMed., Dip. Adv. OBB, Dip. CHM, Pn1, PN-SSR, PN-NCA, M.AFPA., M.C.Th.A.

Isometric Training is the scientifically-proven fastest way to get in shape. If you want a strong, toned, trim body and have the athletic physique everyone is after, you can have it in ONLY 5% of the time of conventional training - all with Isometrics.

You read that right, 5% of the time! You can finish a workout in as little as 7 seconds per muscle – so you can finish working out your entire body in less than 3 minutes of exercise. What’s more, at advanced levels, you don’t have to exercise everyday (if you are solely building muscle. If you want to develop cardio vascular/ aerobic fitness, I like to walk or sprint for about 20 minutes to an hour – and you can get more info on that here).

So what does Isometric Training consist of?

Well that’s different for everyone. You can do it without moving, using contraction alone, or you can alternatively use your bodyweight or weights and machines - depending on what resources you have and what your current fitness levels are. There are an infinite number of ways to incorporate Isometrics into you daily life or workout routines. If you’re unsure of what type of training best suits you, I’d strongly suggest you try online personal training. You can find out more here.

A simple Isometric routine would be similar to that practiced by the old time physical culturists. These men and women were the early pioneers of Strength training and fitness. They were the first superheroes capable of lifting tons of weight with ease. They could juggle grown men as though they were weightless and balance on one arm! And... they didn’t lift weights!

They practiced Isometric Training. A simple total body routine would look like this:

  1. Quadriceps Extension
  2. Calf Raise
  3. Hamstring Curl
  4. Abdominal Isolation
  5. Lower Back Flexion
  6. Upper back and Triceps Flex
  7. Chest and Bicep Flex

You can check out these isometric exercises and more in detail in my 7 Seconds to a Perfect Body Program or check out my FREE isometric exercises here.

You can also use Isometrics when Weight Lifting through the contraction of particular muscles during a lift. The same applies to bodyweight exercises. I teach an isometric-based push up that made a pro-bodybuilder give up after five reps! It was that hard! It was also one of the best workouts of his life! You can find out more on how to apply Isometrics to your workouts in the articles section or by using the Navigation bar on the left.

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