Isotension Principle for Advanced Bodybuilders The many bodybuilding resources you encounter, ranging from books,all seem to have different ideas as to exactly what principles are most effective for building up muscle mass and definition in advanced level bodybuilders. If you have already reached this level, then you know just how difficult it can be just to maintain your current levels of muscle mass, much less grow new muscle. Every single ounce of new muscle tissue is a victory when you reach this level.
Keeping that in mind, lifters are always seeking new techniques to try to help to boost their muscle building success. Once free, easy to understand, and perhaps obvious principle which might lead to a new level of muscle hardness, size and shape is known as the isotension method. Let’s explore what the isotension method is, and how it can be beneficial for you in reaching even higher levels of muscular development.
As you become more accustomed to this style of training, you should increase the number of "sets" or the length of time the position is held. You may find that it is a procedure that you can add to your training alternatives to stimulate your muscles when you just can't get to a gym.
Here is a short summary of how you can use iso-tension for major bodyparts.
Isotension Principle for Advanced Bodybuilders Tips
Defining isotension method is simple. You will keep continuous tension upon the muscle group being trained by flexing it. This means you will complete a normal set of standing barbell curls for biceps, for example, then you will immediately flex the biceps muscle (the targeted muscle group for the day) for the duration of the entire 60, 90, 120 or 150 seconds that you are rest before the next set begins. Simply put, you train, and then you flex until the next set begins. It’s that simple!
Why does the isotension method help athletes? The rationale is that the muscle fibers remain engaged, and thus stay engorged with blood for the break time. Your heart rate will return to normal, which means you can start the next set again without fear that the oxygen won’t be present to complete your standard set. However, you will be keeping your biceps engaged as if they were still lifting for that entire break period. The pump will be greater than ever. There will be more nutrients shuttled to that groups than ever before. A new hardness will develop as your biceps discover just how hard they can in fact be worked!
Biceps can be stressed together in a double-biceps pose or alone by mimicking the movement of a one-arm dumbbell curl. Follow the path of a triceps pushdown for triceps, and tense your forearms with your hands in various positions from bent backward to bent forward.
You can tense each deltoid head by flexing them while doing front, side and rear laterals. The lower half of a behind-the-neck press is also good. For your traps, squeeze the top position of shrugs.
The best iso-tension movements for pecs come from mimicking a most-muscular pose or a pec-deck flye. By positioning your hands higher or lower, you can emphasize the upper or lower chest more. Depending on whether your hands are close together or far apart, you can put more stress on either the inner or outer pecs.
The upper back can be iso-tensed by holding lat spreads and mimicking the movement of rows and pulldowns. You can exaggerate the weightless pulldowns by keeping your elbows back.
You should sit or lie on your back. Flexing your abs throughout the day will help to firm this area and remind you to maintain proper posture.
Tense quads one at a time while standing with your targeted leg slightly forward. To iso-tense your quads while seated, mimic leg extensions. Hamstrings should be flexed during no-weight leg curls. Calves can be flexed in various positions, seated or standing. Iso-tension is especially effective for the lower legs, because they are accustomed to constant flexing in day-to-day activities and can be surprised by intense stationary work.
Although it may seem odd to go through the movements of training without weights, iso-tension can improve shape, definition and hardness. It also improves the mind-muscle connection that is so crucial to efficiently getting the most out of training. The improved mind-muscle connection should also result in better workouts with weights, as you will be thinking about how the muscles should be maximally tensed during the iso-tension training.
As you grow leaner leading up to a contest or just plain shaking the body fat as a show grows closer, you will notice the isotension method becoming even more and more effective. Use it to your advantage – you’ll see new levels of definition appearing each week as you grow leaner. The muscle has been there all along. Now you’ll finally be able to see it!
Apply the isotension method to any muscle groups you are training. The quads, pecs, triceps, deltoids, calves – just about any muscle group can be flexed discretely, giving you the ability to start each set with a heart rate that has rested and possibly reset, along with a muscle group that has experienced continuous torturous exposure since the first minute of set one! Before long, you’ll realize it may have been that missing link standing in between you and the levels of muscle and strength that you wish to enjoy.