The application of isometric method of building muscle strength is a typical example of practice being ahead of theory.
Before thorough research on its impact on building the body strength and shape has started, and rules of its application have been developed, it had long been used by practitioners and recommended in medical therapy (convalescence after long-term immobilisation). Nicknamed a “load free” method of building strength, it has been described as early as the beginning of this century by A. N. Anochon and J. Proszek, who defined it as a simultaneous and consistent tension of antagonistic muscles without the use of external load.
However, it is the German athlete-strongman, Max Sick, who is considered the father of this method. He developed the so-called equipment-free method of strength exercises, applied by him with surprisingly good results, and thus he became the precursor of isometrics. An interesting characteristic of the isometric method is that it originates from... shyness. Max Sick was a frail boy, ashamed of “open” exercising in front of his parents or peers, and therefore decided to tense his muscles “in secret”, without making any moves at the same time. This static stretching after a time gave excellent results, which lead to Max Sick being hailed the strongest man of his era.

Here are some figures from his circus performances:

The use of the isometric method enabled him to build a magnificent body shape and even a fairly accurately “define” the muscles, which can be seen on the few of his photographs that have survived to this day.
Thus, it is no coincidence that isometrics is a starting method in bodybuilding, and is used in classical exercises (extracurricular) at competitions.
In the sixties, load-free method of building strength was worked on by A. W. Kowalik, who stated that highly qualified athletes are able to produce very high muscle tension capable of delivering equally good results as with the use of traditional weights. It also demonstrates that it is easier to produce muscle tension in upper limbs than in lower ones or the weaker ones from antagonist pairs.
Although there are numerous controversies regarding its use, stemming from a variety of reasons (adoption of erroneous research assumptions, heterogeneous study material, reservations voiced by physicians, etc.) this method is certainly worth recommending. If reading about the achievements of Max Sick is not convincing, it is worth returning to the chart plotting the relationship between strength and speed of movement. Its analysis indicates a greater effectiveness of isometrics in the process of building muscle strength than of other methods using concentric muscle activity.
To avoid confusion caused by different opinions on isometrics, which in light of recent research and practical observations appear to be false, it seems necessary to list certain prerequisites for achieving high efficiency in the use of this method. The most complete study on this issue was conducted in the 1960s by J. Ivanov, and the results, prepared in collaboration with sports practitioners, are presented in the form of several guidelines:

The 4th guideline above mentions the need to perform exercises at different angles. At this point, it is worth mentioning a particular feature of isometrics. When using this method, it is important to realise that the greatest gains in strength are observed with the range up to 20 degrees from the angular setting being used. Visualising, it is said that this method develops strength at a particular “point of motion” and its growth does not necessarily apply to other positions of muscle attachments.
For these reasons, isometrics can be an excellent method for strengthening the so-called “weak links” in the kinematic chain. It is suitable for strength exercises to overcome the so-called “blind spots of movement”, created as a result of adverse arrangement of bone segments relative to each other (unfavourable levers) during the locomotor task.
It can also be used as an antidote for muscle abnormalities or deficiencies in coordination, observed is some athletes, associated with the inability to exclude antagonistic muscles at appropriate times of executing a locomotor task.
In view of this selective and effective action on the muscles, it can be stated that this method provides great precision of movement. Of course, the accuracy may be affected in the case of its incorrect application, particularly for large muscle groups. It should be borne in mind that isometric exercises are performed in specific physiological conditions. Exertion occurs with the exhalation muscle tension and closed rima glottis. An increase in intrathoracic pressure leading to the compression of venae cavae occurs, which impedes the blood flow to the right ventricle and then to the left one. This can cause a decrease in heart dimensions at chest tension – the so-called Valsalva effect. Due to impaired pulmonary circulation, the cardiac output decreases and oxygen saturation drops, which can cause temporary states of cerebral ischemia and syncope. Thus, the acquisition and transport of oxygen are temporarily interrupted, but with a proper training system the body can adapt to these conditions.
Clearly, rest breaks alleviating this condition are needed, and if they are properly used, such training does not cause any pathological changes in the body. The evidence is provided by studies of J. Karpowicz (1979), who, upon studying 31,720 individuals practicing weightlifting and using this method, did not detect a single case of heart disease.
The medical reservations concerning this method seem to be exaggerated, similarly to the case of the heart condition of runners or cyclists, just to mention a few.
With frequent use of isometrics, complementary exercises, especially aerobic ones, should be recommended – after all, they are included in the real bodybuilder’s workout. The mode of action in the isometric method can be summarised in patterns, used when describing the other methods.

Isometric method formula as applied to one angular position



In view of the constant elements characterising the method, isometrics can be presented as follows:

1. load value (tension)
- maximum
2. Number of series (tension)
- 2-3 in one angular position (with three 3-9)
3. Number of lifts (tension duration)
- 3-6 sec per tension
4. rest time
- equal to the tension time, and between series – long, of 30-180 sec
5. pace
- none, maintaining the tension while immobile

The isometric method realizes the path of building strength through increasing the neuromuscular synchronisation, characterised by large gains in strength and small in muscle mass.
It is a great way to start, especially in bodybuilding, because it improves the distinction and separation of muscles, i.e. “sculpture” and “definition”. It is obvious to any bodybuilder that the art of isometrics during competition often decides of its winning or losing.
This art is not given to all as something innate, and it takes long, arduous work on own body, often with the support from a coach, partner, choreographer and other specialists, to possess it to a sufficient degree. Only at the masters stage you can enjoy the skill of man’s domination through his nervous system over his muscles. The skilful use of isometrics during the presentation of mandatory poses and free programmes in bodybuilding should be called the technique of this sports discipline and the knowledge of this technique is comparable to similar skills in other “immeasurable” sports fields.