Isometrics Versus Traditional Lifting

Looking at the Myth’s of Muscle Gain

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.

Isometrics Versus Traditional Lifting is a leading cause of a condition known as paralysis by analysis. Too many people fail to start an exercise program or get in fantastic shape because they want to know the most effective methods of training before they invest their time and money. This makes sense....to a point. Unfortunately for many people they spend so long researching and questioning they never get around to actual DOING!

In this article on Isometrics Versus Traditional Lifting, I’m going to be straight up and honest and explain what each is and why it is used, that way those waiting and researching can actually start training!

Every conventional Weight Lifting or Traditional Lifting program is attempting to do the exact same thing – create stimulation through progressive overload that then causes an adaptation response to the stress that has been placed upon it. This adaptation is increased muscle tissue growth and strength.

Now many programs may say they are best for strength, one may be great for size, one may be for endurance and so forth...and regardless of these varying claims the underlying principal is the same. Create stress through training, rest recover and then repeat with a higher stress load and thus further progress. (Note this increased stress can occur in a number of ways – heavier weight, more repetitions, shorter time or rest periods). This is where we get variation in programs. Some create progressive overload through light weight heavy volume, some through light volume heavy weight and so forth.

The problem with each of the claims made is that a muscle can only do 3 things. Get bigger, get smaller or stay the same size. That’s it. And the only way a muscle can get bigger is if it is provided with progressive overload that forces adaptation. Do nothing, it get smaller. Do the same thing you usually do it stays pretty much the same.

Traditional Weight Lifting caters for this through a number of methods and you can learn more about that in my articles on strength training. The problem is that traditional weight lifting does not provide you with an opportunity for maximal stimulation and overload, and does provide you with many opportunities for injury.

Isometrics on the other hand are a scientifically proven method for delivering the greatest intensity, and thus greatest progressive overload to the muscles. I explain the history and science of Isometrics, as well as incredible exercises for the whole body in my 250 page 7 week course, 7 Seconds to Build A Perfect Body.

Remember the goal is progressive overload and isometrics provide the most resistance and thus the most stimulation possible. In the question of Isometrics Versus Traditional Lifting this is a huge point in favour of Isometrics and it is because of this high intensity you can finish a workout far quicker than any other conventional method.

With this in mind we can try and answer the question of Isometrics Versus Traditional Lifting. Each system has positive and negative aspects. For instance Traditional Lifting has varying parameters that you can play with to keep a program interesting and exciting. The down side if this is it interferes with intensity and without a consistent program it’s hard to gauge results.

Isometrics on the other hand provides maximal stimulation, and thus maximal results. However, making each workout a personal best can be exhausting mentally due to the focus and concentration required – you can never auto pilot a workout.

If you want to know the best method for developing muscle in the shortest time possible that will give you the very best results, then perhaps that’s you answer. However, those who don’t want to go down that route still have a dilemma – which weight training program is the best? And where should I start?

If you haven’t resolved the question of Isometrics Versus Traditional Lifting and still want to pursue full range movements I recommend that you focus on programs that concentrate on the big three lifts – the squat, the deadlift and the bench press. These three movements involve the greatest amount of muscle tissue and thus generate a great deal of stress on the body. Progressively increasing the weight in each of these exercises will result in development of the whole body.

If you choose to follow a traditional lifting program make sure these three exercises are in it. If not the program isn’t even worth talking about. If you want more information on a specific program or style of lifting check out my strength training section, chances are I've already discussed it in detail.

Finally remember if you want to get in the best shape possible in the safest and most efficient manner, then check out 7 Seconds to Build A Perfect Body., my complete program for developing the body of your dreams in just seconds.





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