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Topic: Isometric Training (Read 165 times) previous topic - next topic

Isometric Training


Isometric training with the muscle in a lengthened position has been shown to have a good carryover to RFD (rate of force production), force production at all angles and increased 1 RM.  long muscle length training results in greater transference to dynamic performance compared to training at a short muscle length.

To increase muscle hypertrophy, Isometric strength training (IST) should be performed at 70-75% of maximum voluntary contraction (MVC) with sustained contraction of 3-30 s per repetition, and total contraction duration of>80-150 s per session. To increase maximum strength, IST should be performed at 80-100% MVC with sustained contraction of 1-5 s, and total contraction time of 30-90 s per session