Timed Static Contractions Versus Traditional Isometrics

Note, I do not like and no longer use the terms "yielding isometric" and "overcoming isometric". I prefer the terms unconstrained static and constrained static to describe static contractions performed with movable and immovable obstacles.

I've been doing isometrics for 2 years using a 1 minute hold by using 30% for 20 seconds, then 60% for the next 20 secs, then all out for the last 20 seconds or more. Is this too much? I do about 20 different holds, 3 times a week. Is this too much? or wrong? too little?

Thank you!

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This is by far the best channel on exercise. Thanks so much, Drew. 🙏

I remember in 2020 I used your Timed Static Contraction methods after a period of illness where I had lost muscle mass. I followed it for some 6 to 8 weeks and was shocked as my muscles all perked back up without any issue. It was quite intense and did take some getting used to but I could visibly see my muscle mass increase from the training as I was doing nothing else at that point. I performed the routine 2 to 3 times per week intially but eventually settled on twice a week a Monday and Friday scheme if I recall correctly.

I've done some stupid shit like CrossFit its great for injury ,now doing HIT strength training and saw results fast even at age 49

Can you build an Aesthetic physique by doing only isometric exercises

Would you say iso devices like the ico-chain or the bullworker are worth an investment for that type of training?

The problem i could see with TSC is that unless you're training as hard as possible every time to momentary muscular failure it would be difficult to track improvements as theres no time/reps.

Drew I just tried TSC vrs a weighted wall sit for my quadriceps. I have joint arthritis and I found the Wall sit gave me less irritation. Do you reccomend I stick with the wall sit? The TSC didn't cause me great discomfort but I didn't experiance any with the wall sit and still reached failure with a chair to assist me

Isn't one of the tenets of high intensity training an emphasis on the eccentric contraction? It's the negative work that causes the micro tears in the muscle fiber and provides the back pressure for the pre-stretch at the turnaround. With timed static contractions (or any form of isometric contraction) the benefits of eccentric contractions is lost. How important is that, in your opinion? Would not an infimetric style be more productive, since infimetrics utilize negative resistance?

Power sled workouts push/pull?

30 seconds at 100% max is very hard to do and very hard to concentrate for - I've found your body goes in pulses - where you have to keep remembering to put 100% every 8 seconds or so. At the moment I would need to build up to this so have applied frequency training to timed static contractions - daily at 80 to 90% max holds. See how it goes for a while, strengthen up my joints and may look at go to 100%. And I would point to Dorian Yates forearms as to how good static contractions can be - never training them a day in his life.

This was great! Any update about the "elderly workout"? I am not sure I missed something. Thanks

Great content. I don't believe you ever got to why you would no longer recommend training in the Max Contraction style. Also, John Little in, The Time-Saver's Workout, is recommending up to 5 minutes on TSCs. Has your research pointed to diminishing returns beyond 3 minutes?

Well said, actually!

I meant lends itself to perform at sub-par effort(not maximal or "hard as you dare" output ) with my last line

Thank you for the information. I understand the rationale from an injury prevention perspective and the metabolic/muscular adaptations. How is progression measured? With a traditional type movement you can increase resistance and therefore have an objective measure of progress provided the same range, cadence and form is utilized. However in the case of timed static contractions in the absence of computer feedback that displays your force output over time, how one would one objectively evaluate progression. Human nature being as it is and the fact that the object is immovable lends itself to less than sub-par effort.

Wonderful information! Would like to know what your recommend as how often you should train considering beginner, intermediate and advanced weight training.