Question:
Because I often recommend isometric protocols like timed static contractions and static holds as an alternate to dynamic exercise when it is not possible or practical I get a lot of questions about their effectiveness compared to dynamic exercise and whether strength gained from isometrics is specific to the positions trained or transfers to the full range of motion. Isometric training has been proven to be an effective way to improve muscular strength and size, however studies on specificity of strength gains to the position trained have had mixed results; some show strength improvements only within about fifteen to twenty degrees of the joint position trained while others show full-range strength increases, and some, like the studies conducted by MedX at the University of Florida in the 90’s, showed different people responded differently, with most having position specific strength increases and a few improving strength over a full range of motion.
Answer:
I suspect a large part of the specificity in test results is due to both some exercises involving significant variation in the relative contribution of the muscles involved over the range of motion and lack of skill in dynamic exercise performance in subjects only training with isometrics.
For example, if a muscle is significantly involved in only one part of the range of motion of an exercise if that exercise is performed isometrically in a position where that muscle has little or no involvement the strength in the part of the range of motion where it is involved will not increase proportionally. This assumes no other exercises are being performed which involves the muscle in question, which is usually the case in studies where subjects only perform and are tested on one or two exercises. If the whole body is being trained isometrically using exercises for all major muscle groups, these relative weak spots in the range of motion of dynamic exercises would be eliminated.
This is more of an issue with compound exercises than simple ones, since more muscles are involved and the actions of many of the muscles which move the shoulders and hips are position dependent. For example, when your shoulders are flexed (elbows in front of body) the lats extend your shoulders, and when your shoulders are extended (elbows behind the body) the lats flex the shoulders. This means the lats are significantly involved at the beginning of both a compound row and a parallel bar dip, but have little or no involvement once the elbows pass the body (depending on body position the lats can extend, flex, depress, retract, adduct, or internally rotate the shoulders, and assist in trunk flexion, lateral flexion, rotation, and extension).
Regardless of the joint position or portion of the range of motion trained, if a muscle is contracting with a high intensity of effort all of the motor units in that muscle will be involved and stimulated to increase in strength and size. If the strength of that muscle increases, it will be able to produce more force at any length, from a full stretch to full contraction. So, if isometrics result in position specific strength increases in some exercises because of significant variation in the contribution of the different muscles involved over the range of motion, the solution is simply to perform enough variety of exercise for all the major muscle groups to be worked effectively.
Also, since skill is highly specific and has a strong influence on test performance, subjects who have only trained isometrically will be at a disadvantage in dynamic tests compared to subjects who have trained dynamically.
In my own experience using timed static contractions and static holds in my workouts and with clients, there has been no indication that strength gains are limited to the position trained. While working with Ken Hutchins a few years ago we had many clients performing ninety second timed static contractions on equipment specially designed for the purpose, which measured and displayed force input on a monitor which could be positioned in front of the user. This was most frequently done with compound row, pullover, close underhand-grip pulldown, lateral raise, leg extension, leg curl, hip adduction, hip abduction, neck extension, and neck flexion. Occasionally, clients who normally performed these exercises isometrically would perform them dynamically (if they were capable – some only performed timed static contraction due to physical limitations). When they did, there was no indication their strength did not improve over the entire range of motion of the exercise. If strength gains were specific to the position trained they would have consistently failed in portions of the range of motion where strength did not increase proportionally, but this did not happen. When using equipment with relatively well-balanced resistance curves, or when performing free weight exercises in a manner resulting in well-balanced resistance curves, momentary muscular failure should occur at random points over the range of motion, and this was the case with everyone.
So, in addition to being effective for improving muscular strength and size in general isometric protocols like timed static contractions and static holds will improve full range strength as long as you aren’t neglecting to work any muscle groups.
Since some people still get these two mixed up I’m going to finish by explaining the difference between timed static contractions and static holds.
Timed static contractions are isometric contractions performed against an immovable object for a predetermined duration. These can be performed using machines with handles, pads, or pedals that can be locked or pinned into position using more weight than you can lift, using a barbell too heavy for you to lift in a power rack, or using a variety of straps, pads, and other objects which can be contracted against without moving. With most equipment these should be performed at the mid-range position, halfway between the start and end of the range of motion.
Static holds are isometric contractions performed against a movable object, which you hold motionless for as long as you can. These can be performed with any equipment dynamic exercises can be performed with. With most equipment static holds should also be performed in the mid-range position, however when performing some compound pulling exercises or when using properly designed machines to perform simple exercises static holds should be performed at the end point. The duration of the hold should be recorded using a stopwatch or the second hand on a clock, starting when the weight is lifted or handed to you at the hold position, and ending when you are unable to prevent the weight from moving downward. When it is no longer possible to prevent downward movement of the weight attempt to lower it as slowly as possible.
The advantage of timed static contractions is that it can be performed with a greater variety of equipment and common objects, and they are very safe since there is no risk of dropping a weight and if you experience any pain or joint discomfort you can unload immediately without having to worry about setting down or re-racking a weight. The disadvantage is performance can not be measured objectively without equipment with force-measuring devices, most of which is prohibitively expensive. An inexpensive workaround for this is to use a high capacity digital spring scale, which can be attached to a chain with a bar, handles, or belt at one end and the other securely attached to an immobile object.
The advantage of static holds is performance can be more easily measured, using weight and time under load. The disadvantage is some exercises are difficult to perform on some types of equipment unless you have one or more strong partners to help you lift the weight to the hold position. Extreme caution should be used when performing static holds on exercises which start in a stretched position so that you do not drop into the stretch when you are no longer able to hold the weight.
The following is an example of a basic full-body workout using timed static contractions (TSC) or static holds (SH):
- Squat (TSC using hip-squat belt or SH in mid-range position) or Wall Sit
- Chin Up (SH in mid-range position)
- Dip (SH in mid-range position) or Chest Press (TSC or SH in mid-range position inside a power rack)
- Row (SH in mid-range position)
- Shoulder Press (TSC or SH in mid-range position inside a power rack)
- Stiff Leg Deadlift (TSC or SH in mid-range position inside a power rack)
- Crunch (TSC or SH bar crunch at end point inside a power rack)
- Heel Raise (TSC using hip-squat belt or SH in mid-range position)
- Neck Extension (TSC in neutral position using head pad or other cushioned surface on floor or bench)
- Neck Flexion (TSC in neutral position using head pad or other cushioned surface on floor or bench)
Still have questions about timed static contractions or static holds? Post them in the comments below.
Comments on this entry are closed.
Drew,
Since you ask, I do have three questions about TSCs:
1/ What is the BEST alternative to the hip-belt squat platform for TSC HEEL RAISES when you are on the road (and you don’t have the platform at hand)?
2/ can Own Body Resistance be a effective way of doing TSCs?
3/ is contracting muscles INTENSELY isometrically with NO resistance (similar to the bodybuilder poses) an effective way of doing TSCs?
Thanks for another excellent article,
JLMA
Hey JLMA,
If a hip belt platform is not available it is possible to perform TSC heel raises by leaning forward against a wall with your body at a forty five degree angle and contracting your calves as though you are attempting to use them to push the wall over.
TSC can be performed effectively both by working one muscle group against another and by simultaneously contracting agonist/antagonist muscle pairs. There is no external resistance when doing these, instead the opposing muscles resist each other.
Thank you very much, Drew.
Regarding the TSC Stiff-Leg Deadlift as mentioned in the article above:
1/ what is the mid-range position? torso at 30-degree angle to floor? 45?
2/ is the TSC Stiff-Leg Deadlift with locked-out knees? or slightly flexed?
Thank you
Hey JLMA,
During deadlifts the bar will start at a height around the mid-leg and end at a height around the mid-thigh, with knee-height being roughly in the middle. I recommend keeping the knees slightly flexed during stiff-leg deadlifts.
should the butt stick back when in the Stiff-Legged TSC pose?
I guess another way to rephrase this is: should the pelvis be in the rotated and back position when in the stiff legged TSC?
thank you
Hey JLMA,
The spine and pelvis should be neutral, neither extended and anteriorly tilted or flexed and posteriorly tilted. When performing stiff-leg deadlifts using TSC protocol I recommend doing so with the grip at approximately knee height.
Static contractions for strength development are so underrated. I’m 14 months into using methods I first read about from Pete Sisco. Yes I know you dissed his power factor stuff and I didn’t get it either. I workout once every 2-3 weeks. I have tremendous energy by limiting workouts like this and literally find myself bounding up stairwells. My method involves small partial reps for about 10-20 seconds where I fail after a final brutal static hold. There’s hardly any wear and tear on my joints and am still seeing progression. I’ll continue this for the rest of my life.
Hey Neal,
Some of Pete Sisco’s static contraction training stuff was good, but he’s wrong about a lot of other stuff, as I wrote about earlier. Partial repetitions can be safe and effective, but they should be performed over the hardest portion of the range of motion so less weight is required, rather than over the easiest part of the range of motion for the sake of using a heavier weight. Remember, what matters to your muscles is resistance, not weight, and depending on leverage it is possible to work the muscles against more resistance with less weight or less resistance with more weight.
Drew, my question has to do with duration and frequency. With timed static contraction I’m familiar with 30 sec @ 50% /30 sec @ 75% /30 sec @ 100%. Do you, personally consider this optimal? With static holds there is a wide range. John Little seems to feel as little as five seconds is enough, while I’ve read of others advocating sixty seconds or more. What do you think is best for both strength and hypertrophy?
As far as frequency, do both methods require more recovery time than dynamic protocols? Could the same single-joint “hold” (such as a curl or triceps press-down) be done twice weekly?
Hey John,
What is optimal will vary between individuals, and a broad range of times are probably effective, but when I do timed static contractions I only go for sixty seconds rather than ninety, divided into three twenty-second medium, hard, and max effort segments. This may not be optimal for everybody, but I think it’s a good starting point. Like everything else, some experimentation is necessary to determine the amount of time that works best for each individual.
Timed static contraction and static holds don’t seem to require a longer recovery period than dynamic protocols. Whether a muscle group could be worked twice weekly depends on individual recovery. Some people can do the whole body multiple times per week, others may need to divide it up.
I guess the question I have is there any desirable stimulation that happens during dynamic contractions that we don’t get with static contractions? I suppose the opposite could be asked as well.
With a static contraction, especially a TSC, you have a very potentially pure situation. There is nothing acting on you. No mechanical speed bumps. You just gradually contract with greater, controlled (maintaining form), effort. Like you’ve already said here Drew, add the ability to see force output and you have some external, objective data. From an “address the muscle” standpoint, “the real objective” standpoint, TSC’s seem to really make sense, or even almost transcend the need for external resistance. Admittedly though I seem to need at least some external resistance to better feel certain muscles/areas of the my body.
With a dynamic contraction you of course have the muscle producing tension through some range of motion. I know you’ve already addressed full range strength vs. limited range strength gains quite a bit in this article and in others Drew. So the questions become: Do we get something from the volitional, uncontracting/negative with tension, that we miss during a pure static effort? Is there something we miss out on not having the concentric/shortening with tension?
Hey Donnie,
If you only perform pure isometrics with no eccentric contraction at the end you may have a little less microtrauma, but that’s about it. I don’t think this negatively effects results, but it’s something that ought to be experimented with.
Drew I hope what I asked made sense. I guess the way I see it, (and maybe this is a bit close minded?) our muscles have three volitional abilities. Concentric tension, static tension, and negative/uncontracting tension. So the questions stem from the thinking of something happening at the microscopic level by exerting higher than normal levels of tension performing all of the muscles capabilties vs. just one.
Donnie,
There are differences in how the muscle functions during concentric, isometric, and eccentric contractions, but it’s all about force production. If your muscles’ ability to produce force is being challenged, they will be stimulated to grow bigger and stronger regardless of which of these you do or don’t do.
A lot of people have a hard time with this because they like to see and feel weight going up and down and associate strength with the ability to move things, but isometrics are incredibly effective when done correctly. We had very good results with muscular strength increases with clients using the RenEx iMachines. When Ken Hutchins started having clients do more and more TSC I joked that eventually people would come in to work out and the only movement would be walking from one machine to the next, but isometrics are no joke. Anybody who doubts their effectiveness hasn’t done them correctly.
Drew, like many in the late 70’s while in my teens I started training with a Bullworker.
I think you held the contraction for 7 seconds.
Do you think using one today would be useful, bearing in mind there is a gauge to
measure how much you are contracting?
Also related to isometrics what do you think the effects would be, lf any, of the lack
of negative work. As always thanks for a great article.
Hey Henne,
Bullworkers can be effective, but I would recommend using a much longer time under load than seven seconds. I experienced significant increases in strength on dynamic arm curls and triceps extensions doing nothing but timed static contraction curls and triceps extensions on my UXS for several weeks, so I don’t think the lack of negative work reduces their effectiveness.
Hi Drew,
I am interested in the whole short vs long duration isometric holds and effect on muscle fibre recruitment. I have read the argument that to activate the fast twitch fibres only short duration holds are necessary provided that the contraction is intense enough. Does this mean that long duration holds are going to target the slow twitch/endurance fibres more?
There also seems to be a belief that long duration holds may have a negative impact on the heart/circulatory system.
Anyway, just wondered what you have found in your studies on the science of all this that led to your recommendation for long duration holds? Thanks for any info.
Mark
Hey Mark,
While fatigue response varies between individuals depending on fiber type, pain tolerance, motivation, and other factors, and the optimal duration of TSC and SH for any individual varies, a broad range of times can be effective. The duration I recommend for TSC and SH is similar to what I recommend for dynamic exercise. A range of about 40 to 80 seconds seems to work very well for the majority of people, or an average time of around 60 seconds. Safety is also an important consideration. By contracting at a submaximal effort for the first two thirds of the exercise (20 seconds of moderate effort, 20 seconds of near maximum effort) you fatigue the muscle so that when you are contracting with maximum effort during the last third of the exercise you are not capable of producing as much force and less likely to be injured.
There is no negative effect on the heart or circulatory system from isometrics as long as you are breathing correctly. The problem is most people have a tendency to hold their breath while performing isometrics at a high intensity of effort instead of breathing freely like they’re supposed to.
I see, very interesting. Thanks for your reply Drew.
Very good summary,
I will incorporate SH and TSC infrequently in my own workout routine.
How were your own experiences and client results with different rep / TUT ranges using SH and TSC?
Regards from Germany
Torben
Hey Torben,
It is the same as for dynamic repetitions. Sixty seconds seems to be a good average for most people but some will do better with more and others with less. The guidelines for determining the optimal TUL for TSC and SH would be the same as determining optimal rep range, which I cover in detail in High Intensity Workouts.
” So, if isometrics result in position specific strength increases in some exercises because of significant variation in the contribution of the different muscles involved over the range of motion, the solution is simply to perform enough variety of exercise for all the major muscle groups to be worked effectively.”
Effing brilliant!!
I have long wondered about the claim that isometrics gave position-specific results. When you think about this ito sliding filament theory, this makes absolutely no sense! Your explanation, however, nails it! Very nice.
I was hoping you would comment a bit on the Charles Atlas Dynamic Tension system. Funny, that something that appeared ages ago in the back of comics and inside matchbook covers is legit, while 98% of the high-falutin high-tech stuff today is bullshit.
Apropos of static-ness, I would also guess that posing in bodybuilding is an appreciable part of their results. Posing is difficult!!
I’m sure Atlas overstates his system somewhat, but over-stating is a whole lot better than pure bullshit.
Also, Pete Sisco has long been an advocate of static contractions, but I think he emphasizes very high loads in the near-lockout position — which is probably more wear/tear on the joints than is necessary, as the *net tension* within a muscle IS position dependent, ergo you likely get just as much load within the muscle itself at the much lower-loaded “sticking point” as you do in a heavily-loaded lockout, where the joint itself is bearing much of the very high load.
Indeed, isometrics in a squat cage are ossum. I make a home-style type equivalent (for other purposes), and occasionally measure my isometric loads on a large-dial bathroom scale, and in the lockout positions, you can break the scale! In a squat rack, it may often prove better to apply isometric load BETWEEN TWO bars, ie, apply the load WITHIN the rack, rather than *between* the floor and a racked bar, which may actually do damage to or simply move the rack!
Also, a simple rope and broomstick affords a wide variety of 3D isometric effort, perhaps an excellent choice for some people.
Personally, I don’t do a lot isometric stuff, mostly bec it seems my joints don’t like them much (loads TOO high??), and I guess I just like to see stuff MOVE, if I’m going to bust my contractile hump.
In the context of HIT, do you think it matters much, whether isometrics are excluded or not?
Lastly, note that mother nature is quite the fan of isometric/dynamic tension. The morning yawn/stretch is exactly this, Nature’s 5-second workout! And cats, when they “sharpen their claws”, get quite the static contraction! In fact, if you declaw a cat, this supposedly induces back/muscle problems, because of their inability to contract the numerous muscles involved in claw-sharpening.
Angst,
Isometric protocols like Charles Atlas’ dynamic tension system are effective, safer for some people than dynamic training, and have the advantage of requiring no equipment and thus can be performed anywhere at any time.
Sisco’s approach, however, is idiotic and dangerous, and shows ignorance of the difference between weight and resistance.
I don’t think you would miss anything by not performing isometrics. As long as the intensity of effort is similar isometric and dynamic protocols will probably produce similar improvements in muscular strength and size.
The Charles Atlas Dynamic Tension course was as the name suggests, mostly if not all, dynamic (moving) exercises. The course instructions were not well written so during the isometric craze of the 1960’s some people that thought that the DT exercises were supposed to be performed isometrically.
Thank you for the clarification. I’ve never read Atlas’ course, only second-hand accounts of it. It sounds like the dynamic tension training promoted by Harry Wong in kung fu magazines in the 1980s.
Great article, as usual.
Questions:
1.In the Wall Sit, what would be a good time hold goal to achieve?What about one-legged Wall Sit?
2.What is your opinion of SH in push up position (beginning, middle, bottom)?Which do you prefer?Time goal?
Hey Johnny,
The optimal time for any exercise depends on the individual, some do better with more time, some with less, but I think about sixty to eighty seconds is a good time to aim for when performing static holds. If you can hold for longer than that, add weight, or change body position to increase the lever against the target muscles.
The position for a static hold push-up depends on the strength of the individual. If it’s too hard they need to be higher, too easy they need to be closer to the position of maximum moment arm. Using leverage and timing to alter the difficulty of bodyweight exercises is discussed in detail in Project Kratos.
Hello Drew.
How long do u recommend timed holds for static contractions and isometric holds for hyper trophy ?
How long would u recommend for recovery?
Do you recommend a split routine or whole body workouts for isometric holds? Thanku
Hey Joseph,
I recommend performing these for about one minute as a starting point. Whether a person should perform a full-body or a split routine for any high intensity training protocol depends on individual recovery ability. I provide detailed guidelines for performing both static holds and timed static contractions in the Advanced Repetition Methods chapter in High Intensity Workouts and the book contains both full-body and split routines which they can be used for.
Hi Drew,
I know that this might be slightly of topic with TSC but something that I have noticed is with the holy grail of functional movement the “core exercises” many of the core exercises are actually TSC for example the “plank” – hovers, I don’t know if the functional movement trainers have actually realised that they are doing TSC. I think that the functional movement mantra is train movement not muscles.
Hey Steven,
Good observation. The premise behind so-called “functional training” is that exercise movements must mimic movements from activities of daily living or athletics for strength to transfer, and the plank does not mimic any typical activity. Fortunately, exercise does not have to mimic other movements for the strength gains from exercise to transfer to those movements, and exercises like planks, squat holds, and chin-up holds can build strength that will transfer to any other movement involving the targeted muscles.
TSC can also be an effective way to overcome a progression stall. I’ve seen this on the overhead press. Quiite suddenly the subject’s repetition count increases atter a couple of sessions.
Hey Trace,
It’s effectiveness in general has me seriously questioning the need for movement at all during exercise. I would love to see studies comparing timed static contractions and static holds done for longer durations with dynamic exercise matched for time, since a lot of isometrics research involves multiple, brief contractions rather than a single continuous one.
Re: Bullworker question, thanks for the answer Drew.
One more if you don’t mind. Would you recommend
using a SH ie, holding the same position for a set time,
or a TSC, 50%/75%/100%, bearing in mind with the TSC
it would mean 3 slightly different positions. Thank you.
Hey Henne,
Use static holds with a movable resistance, use timed static contraction with an immovable resistance.
I am a middle aged female who has hit a terrible plateau. I am in perimenopause, so my body is not responding to anything–exercise or nutrition. I work out 5 days a week in the gym and I used do 5 minute video routines by a popular fitness trainer. (I have read several interesting articles on your site discouraging this type of exercise; I am weaning myself off (only doing the 5 minute videos instead of the 25 minutes). I’m thinking about spinning classes and incorporating kettle bell training into my workout. As far as the machines in my gym, MOST of them are collecting dust…wouldn’t even know where to start…your suggestions are appreciated.
Hey Elizabeth,
Forget kettlebells and spinning classes. Kettlebells and the exercises usually performed with them are relatively inefficient and unnecessarily hard on the joints, and spinning is a waste of time. Instead, take a week or two off of working out to allow your body to fully recover, then perform only two brief strength training workouts per week and gradually reduce your calorie intake. This has never failed to produce fat loss in any of the women I have trained when followed to the letter.
My book High Intensity Workouts contains a variety of workouts that can be performed with either the free weights or machines in your gym with guidelines for performance and information on diet. I am also available for phone and skype consultations.
Thanks for the feedback; I’m going to incorporate your suggestions first, and if I don’t see results, I will opt for the consultation via face time; I don’t skype. I do enjoy the goldmine of information that you have gathered. I’ve learned so much
Hey Liz,
You’re welcome, and please let me know how your training is progressing.
Hi Drew, I look forward to your interesting and informative articles. When you refer to hip adduction and hip abduction, what specific exercises would this relate to? Regards Brian.
Hey Brian,
Hip abduction is moving the thigh laterally away from the midline of the body, and hip adduction is moving the thigh back towards the midline of the body. Hip abduction machines are usually called “outer thigh” machines (although they primarily target the glutes) and hip adduction machines are usually called “inner thigh” machines.
Here’s a short anecdote on my personal experience with incorporating SH & TSC into my workouts.
Some time ago I gave up going to the gym and started working out at home. My setup was pretty spare: Chin-up / Dip tower and two 90-lb selectorized dumbells. The only machines I really missed were Nautilus Lateral Raise, Nautilus Pullover and Leg Extension / Leg Curl.
With dumbells, about half of the conventional Lateral Raise movement feels very ineffective…the load is too light. I’ve found Static Holds in the top position much more effective. In contrast to the conventional movement, where resistance goes back-and-forth between very easy and almost too heavy, with Static Holds I can maintain a constant and appropriate level of resistance through the entire Time Under Load.
Again, with dumbells the Pullover movement shares the same problem: during the movement the resistance goes back-and-forth between very easy to almost too heavy. For Nautilus Pullovers I tried substituting the corresponding TSC “movement” from Project Kratos. After practicing that one for several workouts, I got better at making it effective. It definitely takes mental focus to maintain a high level of effort. The TSC version is more effective for me than dumbell Pullovers now. TSC Pullovers, Dumbell Rows and ChinUps get the job done for me, without machines.
I’d be curious if anyone has come up with an effective way to perform TSC Leg Extensions and Leg Curls, without machines. I have a Bowflex (my wife used to use it, okay?!) with Leg Extension and Leg Curl unit. It’s possible to anchor the Leg Extension / Leg Curl cables with an adjustable belt with D-rings on the ends. This makes it possible stop the Leg Extension / Leg Curl at any point through the movement and perform TSCs. Downside…you’re working out on a Bowflex 🙂
Hey Martin,
If you can anchor the leg extension and flexion movement arm in place, it can be used to effectively perform TSC. Another option if you have a sturdy bench and a power rack is to perform TSC knee flexion and extension by setting a heavily loaded, padded barbell in the rack at about mid-shin height, and sitting on the bench while contracting against it. If anyone is interested I can take and post photos of this later.
Hi Drew, very interesting post, I never thought about this. Just a few questions:
Consider dips and chins. So for dips, static hold would involve holding the position midway, and for chin we hold it in flexed arm position at the top. Is this right? Does this really do any good, it is hard to imagine any good without actual movement.
Hey Oscar,
For parallel bar dips and chin-ups static holds and timed static contractions should be performed in the mid-range position. I cover this in the sections for these exercises in Project Kratos.
Hi Drew, but in the post you’ve said chin up (sh at end point) – the end point is the one chin above bar, flexed arm? So how could it also be midway?
Also can there ever be strength increase without actual movement?
Hey Oscar,
After a lot of experimentation with people performing Project Kratos I’ve changed how I have them do this. Holding in the mid-range position, upper arms parallel to the ground, is more challenging.
You don’t need movement to increase strength at all. I recommend reading Project Kratos if you want to understand these movements better.