How to properly incorporate isometric exercises into a workout | Peter Attia and Andy Galpin
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- čas přidán 15. 02. 2024
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This clip is from episode 239 ‒ The science of strength, muscle, and training for longevity with Andy Galpin, Ph.D. Andy Galpin is a professor of Kinesiology at California State University at Fullerton, where he studies muscle adaptation and applies his research to work with professional athletes.
In this clip, we discuss:
- Why is it that isometric training can elicit the same hypertrophy response as isotonic or movement-based contraction?
- Does isometric offer any other advantage over safety?
- Benefits of lifting with bands
- And more
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About:
The Peter Attia Drive is a deep-dive podcast focusing on maximizing longevity, and all that goes into that from physical to cognitive to emotional health. With over 70 million episodes downloaded, it features topics including exercise, nutritional biochemistry, cardiovascular disease, Alzheimer’s disease, cancer, mental health, and much more.
Peter Attia is the founder of Early Medical, a medical practice that applies the principles of Medicine 3.0 to patients with the goal of lengthening their lifespan and simultaneously improving their healthspan.
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Stretching is the best thing I've ever started doing! 57 with progressive multiple sclerosis and I'm doing better than ever. Improved flexibility, mobility, and strength.
Isometrics are fantastic. I take my world fit iso trainer and forearm forklift straps to the gym. Then when people are camping out on popular machines, I keep working out with my isometric exercises. I like to follow Steve Maxwell's protocol: 30 seconds 50% effort, 30 seconds 70% effort, and 30 seconds as hard as I can. -Thanks for discussing this great topic!
The key takeaways from the discussion between Peter Attia and Andy Galpin on incorporating isometric exercises into a workout include:
1. **Isometric Exercises for Rehabilitation and Strength**: Isometric exercises, which involve muscle contractions without movement, are particularly beneficial for rehabilitation from injuries (such as Attia's shoulder surgery recovery) and can also contribute to muscle strength and hypertrophy.
2. **Muscle Hypertrophy Mechanisms**: The conversation underscores that muscle growth is not directly about the exercises performed but rather about the stimuli they provide. Isometric exercises can elicit hypertrophic responses similar to traditional isotonic exercises, provided there is sufficient overload.
3. **Flexibility in Training for Hypertrophy**: Hypertrophy training does not require strict precision because muscles respond to a wide range of stimuli. This flexibility allows for various training approaches, including isometrics, to achieve muscle growth.
4. **Optimal Range of Motion**: While there's no definitive answer for the best range of motion for isometric holds, muscles generally respond well to being stretched. The optimal position may vary depending on the muscle group and the joints it crosses.
5. **Safety and Specificity of Isometrics**: Isometric exercises offer safety advantages due to fewer moving parts and less risk of getting out of position. They allow for targeted muscle engagement, making them suitable for individuals with specific injuries or rehabilitation needs.
6. **Practical Application and Variation**: Isometric exercises can be adapted for different body parts and goals, from rehabilitation to strength training. Examples include using isometric holds in RDL positions for the hamstrings and glutes or incorporating them into a broader training regimen.
7. **Isometrics in a Comprehensive Workout Plan**: Isometric exercises can be a valuable component of a comprehensive workout plan, offering variety and addressing specific training needs or goals, such as muscle endurance or peak force output.
8. **Considerations for Implementation**: The effectiveness of isometric exercises depends on factors like the individual's specific condition, the muscle group targeted, and the desired outcome. Personalization and proper guidance are key to integrating isometrics effectively into a workout routine.
Please do part 3,4,5… andy explains everything so well and gives information that is so valuable!
Hi, Peter, Andy. Thanks for the great educational content. I love you both.
As to Peter's question regarding the right angle for an isometric bicep "curl":
(a) Angle: As Andy mentions, if you had to pick only one angle, look to have the muscle in its most extended (stretched) position.
(b) Angle: some weightlifters/body builders will use isometrics when they reach a sticking point on a full ROM exercise. The angle is determined by where that sticking point is.
(c) Angle: Remember that you only need 8 to 12 seconds for an isometric exercise, so why not do the "curl" isometric exercise in 3 different positions?
Some research done around 10 or more years ago showed that isometrics strengthen the muscle in a range 15 degrees either side of the chosen static angle (so in a 30-degree range). By doing 3 isometrics at different angles, you can strengthen the whole range of motion.
That study surprised me as I just see the muscle as a unit so if you stress it appropriately at any angle, you would think it would strengthen through the whole ROM. So I don't really understand the "why" of the study result, but I'll just go with it.
(d) Time efficiency: If you are really pressed for time (many people are or perceive themselves to be) then isometrics maybe the way to go. You can do a full body isometric workout in 10 minutes. We now know that for health into old age, we need to look after cardio and muscle strength. A shorter isometric program for muscles gives you more time for cardio (brisk walking, jogging, cycling, sprinting etc.)
(e) Insurance - Strength vs Hypertrophy: it seems there is not complete overlap between these two, but both are important. Isometrics definitely promote strength. So, if you are already doing a full ROM isotonic hypertrophy workout (reps / sets) why not finish with isometrics a strength "insurance" exercise and check both the hypertrophy and strength boxes?
(f) Blood pressure: It seems that isometrics may be the best exercise for lowering blood pressure.
CAUTION: remember to breathe even though the exercises only take around 8 to 12 seconds. Isometrics will acutely raise blood pressure so be sure to not hold your breath while doing them.
thank you
I agree with you that if one has time to do more than one angle (I.e. most stretched position), then doing multiple angles on a single exercise would be optimal. For example, if I do iso biceps curl, I will hold the dumbbells at 45, 90, and 135 degrees from rest position, hold at each angle for 10-15 seconds depending on load.
And yes, there is at least one study ranked isometric as the most effective form of exercise to lower blood pressure. However, I’d take that with a grain of salt and still opt for doing a variety of exercises (Zone 2 cardio, HIIT, weight lift for hypertrophy, and weight lift for strength gain, stretching and isometric, even balance exercises etc.) as opposed to just doing isometric all the time.
I have joint issues and am doing most of my weight training with isometrics and getting fantastic growth. That being said, I have only been doing this for a few months after 30 years of doing nothing.
Same ..imo concern about amount of extension etc is overkill...your body gives u feedback
An episode discussing bodyweight training vs bodybuilding would be very interesting.
I’d love a discussion on this too, as I do just bodyweight exercises as part of my cardio hiit workouts and I feel the effects. I’m just afraid to lift dumbells or weights as I tended to strain myself, and I don’t have anyone to show me the correct way to use them.
I use yin yoga at the end of workouts. It really helps me. Glad to see this.
2 types : overcoming as in working against an immovable object and yielding where you are holding a position such as plank or wall sit
Try isochain or isomax to make isometrics a bit easier. Has a built in audio beep to tell you when you hit your target load. So you can measure, log, and progress. The methods Andy describe work with his lab's force plate. Most people don't have access to that.
Let's talk about which ones specifically lowers blood pressure.
From the studies, it looks like they're only using 3-4 different isometric exercises..
I am doing isometrics with blood flow restriction two biohacks in one and getting very good strength gains from it. I am all for iso now I use weights very little anymore because of the joint damage risk.
Attia: "I am generally up for things that are ridiculous" lol, having listened to quite a few of his interviews, I can see how it's so true! That was just too funny
No doubt, you can gain muscle using what used to be called years ago, dynamic tension. Comes in handy when traveling or when you have no access to equipment.
As we age we get "damaged " by loss, grief and traumas of all kinds. I've read that grief is carried in the body and depression is sometimes mistaken for other things when it's in the muscles etc. I don't hear it spoken about regarding exercise and fitness for people say in their sixties. Love to know what you think. Thanks
I have to see it being done that's why I like your exercise shorts.
What kinda watch you got there doc?
It's definitely worth interviewing Steve Maxwell, who is a very knowledgeable man that utilizes isometrics to maintain strength and remain injury free
I have no issues with most exercises…except for my shoulders….anything I do that is shoulder specific ends up making them sore…even a basic push-up. How can I work into a shoulder routine that will get me out of pain mode ? Isometrics ? If so, what would you suggest ? This has just started the past few months…I am a healthy 70+ year old in reasonably good shape …
Do you do a lot of shoulder stretches? If not, that should be the 1st step to get the shoulders looser. A physical therapist visit might be the best solution to look at options.
So could it be said that standing yoga poses like chair and the warrior poses if held long enough could be considered a hypertrophy exercise? There are other health information sources that state that it is not an acceptable exercise for strength.
Yoga poses are a series of isometric exercises.
You're not going to body build off it, but there are other benefits
That's it, I'm adding iso to my week, one day one hour
💯🔥🙏🏽 awesome!
I do think Bruce Lee was on to something early then most. His joints, tendons were just as importantly trained as just only weight training. Isometrics I first heard of because of Bruce Lee shifting to it. Hold out a bar in front of you tension. The tension of his kicks, the power of sending those boxing bags flying. He had a lot of knowledge and executed, perhaps more so then we understood decades ago. Isometric holds was a part of his kinetic speed genius. Ahead of the game even now.
Can isometrics be used as 'exercise snacks?'
I always wonder why people who talks about isometric exercise never make a difference between pushing/pulling against an immovable object (which is kind of a max.strength exercise) and holding a given position, like a wall-sit etc. (which is more of a muscle endurance exercise). I mean aren’t those two completely different conversations?
Isomax and Isochain make isometrics a bit easier. They provide a bit of give/flexibility instead of an immovable object. That permits greater effort. More importantly, they tell you the force generated and can beep at you to tell when you hit your force target. Just using regular barbells or kettlebells is a harder to implement approach. That's why Peter and Andy's iso discussion feels not very applicable for the average person.
Kind of saddening that so many great talks are recording with shitty mics resulting in abominations of audio quality : (
@@tim8fren I waatch at 2.75x
If it works for planks why not everything? Less joint wear ..seems like no brainer??
You are a Senna fan? ❤️🇧🇷
Gymnasts do a lot of bodyweight isometrics. Those are very difficult to do.
Peter Attia is using a Ayrton Senna's shirt ❤🇧🇷🇧🇷
A bit too theoretical.
Instead of describing a workout in words, please show it in the gym. Also, the title of the video doesn't describe the content, it is more of a click bait.
No need to do a part 2.
Do you realize how difficult it it’s to follow I guys. It appears u are having a conversation to benefit weight lifters an elite athletes. How is the average person suppose to gain any wisdom or knowledge from this video?
Peter
If you truly want to talk with someone who understands Isometrics, you should bring on Brad Thorpe from Isophit.
This guy’s knowledge is limited.
"This guy" is a research scientist, full professor, PhD in exercise science with numerous and continuing publications.
@@b-sideplank
That may be the case, but neither he nor Dr. Atria sound like they are familiar with Isometrics.
@@troyfreedom I hear you & was curious about the same thing.
@@troyfreedom That's quite crazy to say that they're not familiar with isometrics. I'm a lay person with interest in fitness and a particular interest in musculoskeletal health. I'm quite familiar with isometrics and it's potentials. Anyway, that's an asids - the most important thing is that you have introduced Brad Thorpe, I'm very intrigued to hear about his ideas. So thank you for that. I'll be listening to him as soon as I can.