mo'primo
do what?
benefits of posing
maybe this should be moved to the training forum. interesting:
Integrating Isotension into Your Workout © 1998
By Brad Schoenfeld, CPT
Isotension is perhaps the most underutilized technique in bodybuilding today. Mention the term isotension and many experienced bodybuilders might think you are talking about a new form of stress reduction or a high-tech torture device! Yet isotension, when properly incorporated into a workout, can help you to achieve a truly "ripped" appearance with maximal cuts, vascularity and striations. While most bodybuilders agonize over whether to perform four sets of three exercises or three sets of four exercises, simply adding isotension into a workout can produce substantially greater benefits than other such trivial concerns. Debatably, isotension may be the best way to increase your body's hardness and definition, creating a truly polished physique.
Isotension, simply stated, is the contraction of a muscle without the use of an external weight; in effect, it is good old-fashioned posing. However, while traditional posing in the competitive bodybuilding context involves flexing each major muscle group simultaneously, isotension can be applied to a single muscle or muscle group. For instance, if you contract your biceps and hold the muscle in the shortened position, you are utilizing isotension. The same principle can be applied to virtually every muscle in the body including the triceps, chest, quadriceps, abdominals, etc.
Isotension can be utilized in a variety of different contexts. However, perhaps the best application is to integrate it directly into your workout. When combined with a high-intensity routine, there is arguably no other technique that can alter the quality of your physique like isotension. In my personal training endeavors, I have witnessed its dramatic effect on improving the muscularity of hundreds of clients (as well as that of my own physique!). You can realize comparable results, if you are willing to put in the effort.
There are many factors that make integrating isotension into your workout such an effective technique. Let us explore some of the reasons why this is so:
* Isotension enhances muscular shape and separation.: By increasing the intensity of your "pump", isotension augments muscular development and promotes an overall hardness to your physique. Contrary to popular belief, the pump not only alters short-term appearance, but also serves an important function in the growth process. By promoting expansion of connective tissue as well as increasing intracellular muscular density, the pump aids in enlarging the circumference of your muscles. Moreover, because vascular blood flow is increased into your target muscles, blood plasma secretes into the spaces between the blood vessels and muscle cells. This, in turn, forces water out of these spaces directly into the muscle cells, resulting in a reduction in subcutaneous water retention. The net effect is that your physique maintains a full, hard appearance.
* Isotension heightens surface vascularity.: By maintaining increased vascular blood pressure, superficial vascularity becomes more apparent. Since your veins are thin-walled structures with a low blood pressure gradient, they tend to be easily collapsible. When a muscle is flexed, the blood pressure within your intramuscular veins increases dramatically. This pushes blood into your subcutaneous veins (they are all interrelated), thereby increasing surface vascularity. Although no definitive research has been documented on this subject, it is reasonable to assume that extending the duration of vascular dilatation over prolonged periods of time can provide a long-term increase in vascularity. This process can be equated to the continual stretching of a rubber band, which eventually produces a permanent increase in the circumference of the band. Since veins are pliant structures that have an elastic presence, it stands to reason that they will respond to stretching in a similar fashion.
* Isotension helps to improve neuromuscular control.: When performing isotension, you condition your mind to exert maximum intensity into the contraction of a muscle; in effect, you develop a mind-to-muscle link. A common mistake that many beginners make (and some advanced bodybuilders, too!), is trying to think where they feel an exercise, rather than focusing on where they are supposed to feel the movement. This results in your secondary muscle movers taking over the performance of a lift, ultimately reducing stimulus to the target muscle. During weight training, an improved mind-to-muscle link fosters your ability to isolate your target muscles more effectively, enabling you to bring out additional muscular separation and detail.
For maximum benefit, isotension should be performed immediately after completion of a set and held until just before the performance of your next set. For example, after a set of triceps extensions, extend your arms outward and squeeze your triceps in the contracted position. Hold this contraction as long as possible (preferably until you are ready to begin the next set), then proceed directly with your ensuing set. Repeat this process throughout the course of your entire workout, aiming to keep your muscles under constant tension. This will serve to produce an incredible pump, as your muscles will be engorged with blood with no chance to rest. The intensity that is generated when training in this fashion is incredible, and it often will take some time to orient your body to this process. However, with diligence, you will readily adapt to this style of training and reap the corresponding rewards of your labor.
Regretfully, many people feel uncomfortable posing their muscles in front of others. Thus, when training in a health club, they refrain from using this technique simply to avoid embarrassment. However, those who think that isotension is egotistical or narcissistic simply do not understand the methodology behind the process. If you really want to maximize results, you cannot be concerned with the opinions of others. As depicted in the movie, "Pumping Iron," Arnold Schwarzenneger used this approach extensively in his pursuit of the Mr. Olympia crown. He is seen diligently posing in front of the mirror between each set, determined to bring out every cut and striation possible. Arnold was oblivious to his surroundings, letting nothing impede his ultimate goal of optimizing his physique. If you share this passion, you must ignore what others may think of your exercise regimen and train in a manner that generates maximum results. Ultimately, you will be the one to have the last laugh!
While isotension has many advantages, it is not a panacea and must be used in proper context. Therefore, to achieve optimal results, it is important to understand its limitations. As a rule, isotension is not beneficial for increasing power, strength or muscle mass. When integrated into a workout, isotension causes muscular fatigue, thereby reducing the amount of energy that you have to expend. With depleted energy reserves, the amount of weight that you are able to lift is substantially diminished. Since heavy lifting is mandatory for increasing power and mass, it then follows that isotension will have a detrimental effect on adding size and strength to your physique. Thus, performing isotension in the course of your workout is best for refinement and definition; it is not recommended for strength cycles or off-season training where your goal is to add muscular bulk.
All told, isotension is a powerful technique for increasing workout intensity and generating impressive muscularity. If you are preparing for a competition, it can be an excellent pre-contest tool to put the finishing touches on your physique. If you simply want better muscle tone, it can help to propel your body to new heights. Regardless of your aspirations, isotension should become a regimented part of your workout!
maybe this should be moved to the training forum. interesting:
Integrating Isotension into Your Workout © 1998
By Brad Schoenfeld, CPT
Isotension is perhaps the most underutilized technique in bodybuilding today. Mention the term isotension and many experienced bodybuilders might think you are talking about a new form of stress reduction or a high-tech torture device! Yet isotension, when properly incorporated into a workout, can help you to achieve a truly "ripped" appearance with maximal cuts, vascularity and striations. While most bodybuilders agonize over whether to perform four sets of three exercises or three sets of four exercises, simply adding isotension into a workout can produce substantially greater benefits than other such trivial concerns. Debatably, isotension may be the best way to increase your body's hardness and definition, creating a truly polished physique.
Isotension, simply stated, is the contraction of a muscle without the use of an external weight; in effect, it is good old-fashioned posing. However, while traditional posing in the competitive bodybuilding context involves flexing each major muscle group simultaneously, isotension can be applied to a single muscle or muscle group. For instance, if you contract your biceps and hold the muscle in the shortened position, you are utilizing isotension. The same principle can be applied to virtually every muscle in the body including the triceps, chest, quadriceps, abdominals, etc.
Isotension can be utilized in a variety of different contexts. However, perhaps the best application is to integrate it directly into your workout. When combined with a high-intensity routine, there is arguably no other technique that can alter the quality of your physique like isotension. In my personal training endeavors, I have witnessed its dramatic effect on improving the muscularity of hundreds of clients (as well as that of my own physique!). You can realize comparable results, if you are willing to put in the effort.
There are many factors that make integrating isotension into your workout such an effective technique. Let us explore some of the reasons why this is so:
* Isotension enhances muscular shape and separation.: By increasing the intensity of your "pump", isotension augments muscular development and promotes an overall hardness to your physique. Contrary to popular belief, the pump not only alters short-term appearance, but also serves an important function in the growth process. By promoting expansion of connective tissue as well as increasing intracellular muscular density, the pump aids in enlarging the circumference of your muscles. Moreover, because vascular blood flow is increased into your target muscles, blood plasma secretes into the spaces between the blood vessels and muscle cells. This, in turn, forces water out of these spaces directly into the muscle cells, resulting in a reduction in subcutaneous water retention. The net effect is that your physique maintains a full, hard appearance.
* Isotension heightens surface vascularity.: By maintaining increased vascular blood pressure, superficial vascularity becomes more apparent. Since your veins are thin-walled structures with a low blood pressure gradient, they tend to be easily collapsible. When a muscle is flexed, the blood pressure within your intramuscular veins increases dramatically. This pushes blood into your subcutaneous veins (they are all interrelated), thereby increasing surface vascularity. Although no definitive research has been documented on this subject, it is reasonable to assume that extending the duration of vascular dilatation over prolonged periods of time can provide a long-term increase in vascularity. This process can be equated to the continual stretching of a rubber band, which eventually produces a permanent increase in the circumference of the band. Since veins are pliant structures that have an elastic presence, it stands to reason that they will respond to stretching in a similar fashion.
* Isotension helps to improve neuromuscular control.: When performing isotension, you condition your mind to exert maximum intensity into the contraction of a muscle; in effect, you develop a mind-to-muscle link. A common mistake that many beginners make (and some advanced bodybuilders, too!), is trying to think where they feel an exercise, rather than focusing on where they are supposed to feel the movement. This results in your secondary muscle movers taking over the performance of a lift, ultimately reducing stimulus to the target muscle. During weight training, an improved mind-to-muscle link fosters your ability to isolate your target muscles more effectively, enabling you to bring out additional muscular separation and detail.
For maximum benefit, isotension should be performed immediately after completion of a set and held until just before the performance of your next set. For example, after a set of triceps extensions, extend your arms outward and squeeze your triceps in the contracted position. Hold this contraction as long as possible (preferably until you are ready to begin the next set), then proceed directly with your ensuing set. Repeat this process throughout the course of your entire workout, aiming to keep your muscles under constant tension. This will serve to produce an incredible pump, as your muscles will be engorged with blood with no chance to rest. The intensity that is generated when training in this fashion is incredible, and it often will take some time to orient your body to this process. However, with diligence, you will readily adapt to this style of training and reap the corresponding rewards of your labor.
Regretfully, many people feel uncomfortable posing their muscles in front of others. Thus, when training in a health club, they refrain from using this technique simply to avoid embarrassment. However, those who think that isotension is egotistical or narcissistic simply do not understand the methodology behind the process. If you really want to maximize results, you cannot be concerned with the opinions of others. As depicted in the movie, "Pumping Iron," Arnold Schwarzenneger used this approach extensively in his pursuit of the Mr. Olympia crown. He is seen diligently posing in front of the mirror between each set, determined to bring out every cut and striation possible. Arnold was oblivious to his surroundings, letting nothing impede his ultimate goal of optimizing his physique. If you share this passion, you must ignore what others may think of your exercise regimen and train in a manner that generates maximum results. Ultimately, you will be the one to have the last laugh!
While isotension has many advantages, it is not a panacea and must be used in proper context. Therefore, to achieve optimal results, it is important to understand its limitations. As a rule, isotension is not beneficial for increasing power, strength or muscle mass. When integrated into a workout, isotension causes muscular fatigue, thereby reducing the amount of energy that you have to expend. With depleted energy reserves, the amount of weight that you are able to lift is substantially diminished. Since heavy lifting is mandatory for increasing power and mass, it then follows that isotension will have a detrimental effect on adding size and strength to your physique. Thus, performing isotension in the course of your workout is best for refinement and definition; it is not recommended for strength cycles or off-season training where your goal is to add muscular bulk.
All told, isotension is a powerful technique for increasing workout intensity and generating impressive muscularity. If you are preparing for a competition, it can be an excellent pre-contest tool to put the finishing touches on your physique. If you simply want better muscle tone, it can help to propel your body to new heights. Regardless of your aspirations, isotension should become a regimented part of your workout!
Last edited:
