Q&A: Should You Perform Isometrics in Multiple Positions or One?

Question: In the comments on my previous Q&A on training to momentary muscular failure on timed static contractions, someone asked what I thought about performing isometrics in several different points in the range of motion (ROM) of an exercise. His reason for asking is that some studies, including research performed by MedX, have shown strength gains from isometric exercise to be specific to the position trained for most people.

Answer: If your goal is to improve your general muscular strength and size you do not need to perform isometrics in more than one position. While some studies on isometrics suggest strength gains are position specific the effect appears to be due to neural adaptations rather than to changes in the muscle that would affect general strength or appearance, and other studies show strength gains are not specific to the position trained.

If your goal is to lift more weight in a specific exercise for competition there may be benefit to taking advantage of the neural effect and alternating between performing the exercise dynamically and performing it isometrically at the weakest position or “sticking point”. This is not going to transfer to greater improvements in strength in similar joint angles in different movements, however.

Isometric Barbell Curl

If general strength gains were specific to the positions trained isometrically during exercise  (as opposed to exercise specific neural adaptations) it would mean a person’s strength curves would change over time to match the resistance curves of the exercises they perform. If this happened the sticking points in those exercises would eventually be eliminated, but this doesn’t happen; no matter how long you perform the barbell squat or bench press in your workouts the bottom of the ROM of those exercises will always be more difficult than the top.

It would also mean someone who only performs an exercise isometrically for a long time may become weaker in other portions of the ROM and have difficulty in them if they attempt the exercise dynamically. However, this does not happen either. I have trained many people using TSC protocol on the RenEx isometric machines which measured and displayed their force input. On occasion I would have people perform some of their exercises dynamically instead of using TSC, increasing their weight for the dynamic exercise proportional to their isometric strength increases. Contrary to what would be expected if the strength gains were specific to the position trained during TSC, their strength curves did not appear to be effected.

RenEx Leg Press

For most exercises I recommend performing isometrics at or near the mid-range position (in the middle third of your range of motion). Avoid performing any kind of isometrics at or near the end point of compound pushing movements and avoid performing static holds in positions where the targeted muscles are stretched.

References:

  1. Graves, J., Pollock, M., Jones, A., Colvin, A., & Leggett, S. (1989). Specificity of limited range of motion variable resistance training. Medicine And Science In Sports And Exercise, 21(1), 84-89.
  2. Knapik JA. Mawdsley RH. Ramos MU: Angular Specificity and Test Mode Specificity of Isometric and lsokinetic Strength Training. Journal Of Orthopaedic & Sports Physical Therapy 5:58-65.1983
  3. Kitai, T., & Sale, D. (1989). Specificity of joint angle in isometric training. European Journal Of Applied Physiology And Occupational Physiology, 58(7), 744-748. doi:10.1007/bf00637386
  4. Jackson, A. (1985). Strength Development: Using Functional Isometrics in an Isotonic Strength Training Program. Research Quarterly For Exercise And Sport, 56(3), 234-37.

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  • John O'Rourke Nov 25, 2017 @ 18:26

    I have been using timed static contractions quite a lot recently and I think they are fantastic if you perform them properly. I am particularly keen on this technique on lower body exercises such as the hip belt squat since it takes away the need to use heavy weights to load the lower body muscles. After training this way there is no soreness, just a mild fatigue for a day or two and my lower body feels fantastic, stronger than I have felt in years. At 53 years old and with more than 30 years of training behind me I am not going to see any dramatic size increases but I may well work towards training this way exclusively. Thanks for a great website Drew, it’s one of the best resources for training information.
    John

    • Drew Baye Nov 26, 2017 @ 1:28

      Thanks John, I’m glad you find the site useful and I’m glad you brought up the issue of soreness. TSC is a great alternative to dynamic repetitions for people who experience greater than usual delayed onset muscle soreness from certain exercises.

  • John Nov 26, 2017 @ 8:11

    I’d be intrigued to know how a beginner or a very detrained person would respond to a protocol like this.

    • Drew Baye Nov 27, 2017 @ 14:50

      If they do it correctly and with a high intensity of effort they will respond well. I’ve had a lot of positive feedback from people following the program in Timed Static Contraction Training, several of whom were beginners or getting back into training after a long layoff.

      • John O'Rourke Nov 27, 2017 @ 17:38

        That’s interesting Drew. I have used statics on my lower body on most of my workouts for the past few months and have seen no loss of size. I’m at the stage where my body is very resistant to change, hence the interest in the results seen by newer trainees. The real beauty of the method for me is it’s safety. It would be difficult to harm myself with a hip belt and a platform with a hook, but I can have all the resistance I want.
        Thanks again Drew.
        John

  • Trace Johnston Nov 28, 2017 @ 14:08

    I think Timed Static Contractions has a bright future for a host of reasons. But it does take feedback with precise timing and charting to make it work as well as it can be. Although, just like all exercise, there is probably a wide latitude to the strengthening stimulus – so that someone could do even a very crude equivalent and still get some results. But along with that, just like all exercise, there can be very real issues with form and safety. Static exercise is deceptively potent. Thanks, Drew, for the discussion.

    • Drew Baye Nov 28, 2017 @ 18:18

      It has been highly effective with even basic equipment but there is a definite advantage to having high tech machines that measure, display, and record force input.

  • matt manning Mar 30, 2018 @ 11:51

    Hi Drew a short video of my son training https://www.youtube.com/watch?v=LlJCHyD-Jns&t=23s. The bits came to about £75 it did take a few months to do the code but I had to learn it from scratch. Anyway see what you think. Thanks Matt.

    • Drew Baye Jul 16, 2019 @ 18:36

      Nice set up!

      Tell him to keep his head and neck perfectly still and to breathe continuously. Do NOT allow him to hold his breath or perform Val Salva’s maneuver.

  • Ahmed Apr 1, 2018 @ 6:55

    Hi Drew, what do you think of this research:
    https://www.ncbi.nlm.nih.gov/pubmed/27329807

    It says contractions, rather than weights, lead to hypertrophy. Does that mean even exercises like shoulder press, pull downs, etc can be ‘mimicked’ without weights/equipment and achieve size???

    Would love to hear your thoughts, since you methods (even if it’s static contractions) involve either weight or some object for resistance.

    • Drew Baye Jul 16, 2019 @ 18:35

      This is not surprising considering other studies showing a broad range of loads and repetitions can be effective. I wrote about the use of intentional antagonistic co-contraction during bodyweight exercises in my book Project Kratos.

  • Brett Dunham Jan 20, 2019 @ 21:02

    Drew, can you explain how to gap a machine?

    • Drew Baye Mar 12, 2019 @ 18:21

      To gap a machine remove the selector pin from the weight stack, move the movement arm, pedal, or seat of the machine to the desired position, then insert the selector pin in the heaviest plate in the stack that will still engage with the pick-up rod (usually one plate higher than the number of plates equal to the number of holes visible in the pick-up rod, but sometimes lower if the machine with pinning-up in mind).

      I will do a video on this in my private Facebook group for HIT List members if there is enough interest.

  • Warren Mar 19, 2019 @ 22:45

    Drew,
    Can you clarify “at or below the mid-range position?” Thanks

    • Drew Baye Mar 20, 2019 @ 14:28

      This should have read at or near the mid-range position and has been corrected. The mid-range position is the middle of the normal range of motion for an exercise.

  • Tim Francis Jul 9, 2019 @ 20:23

    Drew,

    Why is the mid range position superior to near the end point of a compound movement? Does this position recruit more muscle fibers?

    Thank you for your response,

    Tim

    • Drew Baye Jul 16, 2019 @ 18:19

      The closer you get to the end point of a compound pushing movement the higher the potential compressive force on the joints.