Isometric Exercises

Isometric Exercises and Static Contraction Training

Isometric Exercises

Do you sometimes find yourself skipping the strength training of your fitness routine you know you should be doing, just because it’s hard to squeeze it into your hectic schedule or have to make a special trip to the gym? While it’s possible to do a strength training routine at home, even that can take time and energy where, in today’s world, is pretty hard to find.

Well, there is a way to effectively work all of your major muscle groups in only a few minutes a week. If you have 10 seconds to spare, you can squeeze in one exercise. And over the course of a week, you can get in a full body workout without interrupting your busy schedule or expending huge amounts of energy, with optimal results.

This muscle training method is called isometrics, or isometric exercise. As you’ll soon find out, it could be just what you need to achieve amazing results in a little as minutes a week, without breaking a sweat.


What Is Isometrics?

Isometric exercises is your body’s answer to the question, "What happens when an irresistible force meets an immovable object?” The answer is that your muscles will get stronger without actually moving. Your muscles gain strength when you challenge them to produce more force than they're used to. This is typically done by forcing them to move against resistance or weight, like when you do a bicep curl while holding a dumbbell. As you gradually increase the weight or resistance, the muscle responds by getting stronger.

But muscles don’t actually have to move this added weight in order to get stronger. If the resistance is so high that they can’t make it move, they can still get stronger just by trying. There are three ways a muscle can contract to produce force and build strength:

  1. A concentric contraction occurs when a muscle is contracting while getting shorter. This is the contraction your biceps do, for example, when lifting a dumbbell up during a bicep curl.
  2. An eccentric contraction occurs when a muscle is contracting while getting longer. This is the contraction your biceps do, for example, when lowering a dumbbell back down during a bicep curl.
  3. An isometric contraction occurs when a muscle contracts without changing its length or causing any movement of the bones to which it is attached. The best example of this is pushing against a wall — your muscles are working without shortening or lengthening.

The point where you feel like you're busting your tail just to maintain what you've got. When that happens, the mental aspect of lifting becomes far more difficult, and often the reason for giving up. The lack of progress many people suffer after lifting weights for a while is often a mental phenomenon, not a physical one.

You go to the gym and 'hope' you lift more than the last time. There's no real purpose. There’s no laser-focused or crystal-clear milestone for you to hit. And how could there be? Your long term goals loosely consist of "Maybe one day I'll be lifting from the bottom row of dumbbells"? Inspirational!


Isometric Exercises & Static Contraction Training PeakFitPro Intro.mp4

4.) Forbid you get the flu or go on vacation. It will take you weeks to get back to where you were before the break. And when you get injured (when, not if) it’s almost a guarantee you'll try to train around it for fear of taking too much of a backward step.

5.) Virtually no one gives the potential for chronic injury the respect it deserves. And unless you're doing something very different than 99% of amateur bodybuilders and gym goers, long-term injury to your sThe point where you feel like you're busting your tail just to maintain what you've got. When that happens, the mental aspect of lifting becomes far more difficult, and often the reason for giving up. The lack of progress many people suffer after lifting weights for a while is often a mental phenomenon, not a physical one.

You go to the gym and 'hope' you lift more than the last time. There's no real purpose. There’s no laser-focused or crystal-clear milestone for you to hit. And how could there be? Your long term goals loosely consist of "Maybe one day I'll be lifting from the bottom row of dumbbells"? Inspirational!

houlders, elbows, back, knees and/or ankles is basically inevitable.

With every session you're creating greater imbalances, that probably originated outside the gym but are still exasperated by lifting weights the way most people do.


Isometric Exercises and Static Contraction Training

You might get away with it for a while, maybe even a long while. But eventually it will catch up with you. And when it does it's a downward spiral that looks something like this:

· You notice a pinch in your shoulder.

· You make a token effort to ease up (but you don't go to failure on the shoulder press).

· It gradually gets worse.

· You're forced to drop shoulder presses altogether (but you'll carry on doing max bench presses).

· It continues getting worse.

· You pay to see a Chiropractor or Orthopedic and they'll tell you to rest.

· You interpret that as having a week or two off.

· The pain comes back as soon as you return to lifting.

· You concede that it's down to age or years lifting and it just has to be managed.

· You have your good days and bad days until it takes another serious decline (or you get injured elsewhere).

Nothing stifles progress in your day-to-day life, like a chronic nagging injury.

The mentality I hear all the time is:

"I've been doing what I've been doing for years and it's never done me any harm".

Like that has any bearing on whether you'll get injured tomorrow or next week or next year!

You need to protect yourself - your joints and your back. You need to start now even if you're young.



Exercise Equipment For Isometric Exercises - 315-215-2949


There’s a much easier way!!

Our Peak-Fit-Pro machine enables you to make progress in your strength training in leaps and bounds. The 10 basic exercises are divided into 2 groups, performing 5 exercises in each session for a duration of 10 seconds per exercise. The rest period between each session is initially measured in days and eventually increases to weeks, depending on the individual’s progress. That’s it !!

1.) You don’t need and endless stack of varying size weights to do any exercise. Our machine is capable of resistance up to 5,000 lbs and can track you progress in 1/10 pound increments.

2.) Our machine does NOT require a spotter for any exercise, even when using it to its maximum capability, as there are no heavy weights, just measured resistance.

3.) Your will see greater gains in shorter time unmatched by traditional weight training, and will get spontaneous feedback with each exercise to compare with the previous session.

4.) The gains you make will stay with you longer and in fact, as you make early performance increases, continued upward strength gains require you to take longer rest periods in between exercises, sometimes even weeks. You read that correctly. Even though you only spend 10 seconds on each exercise, the rest period in between each group of 5 exercises, grows from several days to several weeks, all while seeing greater gains!! The strength retention is simply unparalleled against traditional weight training.

5.) Each exercise is performed at its safest, most stable position and practically eliminates the type of injuries that typically accompanies traditional weight lifting methods.

The benefits using our machine can be achieved by people of varying age and skill, from teenagers to seniors, from beginners to professionals. The benefits of strength training to athletic performance are enormous and many. Not only is it an integral conditioning component for power athletes such as football and rugby players, performance in the pure endurance events can be improved with a well-structured strength routine.


Gym Equipment for Static Contraction Training (315) 215-2949

It’s all about the results, results that are achieved in less time than any other method we know of.

Anyone who’s in decent shape, no shape or out of shape can benefit from the Peak-Fit-Pro machine.

I've been performing Isometric Exercises with my patient in my office for 14 years now. The results have been astounding. The typical result is doubling or even tripling their lifts. These are not cherry picked results, they are expected results.


Isometric Exercises and Exercise Equipment Keywords

Static Contraction Training

I first learned about Static Contraction training from an interview between Tony Robbins and Pete Sisco. The information was incredible, and almost too good to be true. Now 14 years later, I'm convinced that this is the single most effective way to train and the PeakFitPro is the single best machine on the market to do the job.

From Pete Sisco’s website:

“In just 10 weeks of Static Contraction Training, trainees (who were hardcore bodybuilders who had been lifting “heavy” for a long time and averaged about 38 years of age) achieved the following average gains:

  • a 51.3% increase static strength
  • a 27.6% increase in one-rep max in full range of motion. (without doing full range lifts for 10 weeks!)
  • a 34.3% increase in ten-rep max in full range of motion! (see above)
  • gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle.)
  • lost 4.9 pounds of fat
  • lost 0.4 inches on waist
  • gained 1/2 inch on each biceps
  • gained 1.1 inches on chest
  • gained 1.2 inches on shoulders

All of this was done with workouts containing less than 2 ½ minutes of exercise. Have you had muscle size and strength gains like the above in the last 10 weeks?

And guess what? We later determined this protocol was not the most efficient and effective method. (The optimal method is in Train Smart!)”

And the thing that is really exciting is working out on the PeakFitPro machine allows people to get all of these benefits in about 5% of the time compared to how everyone has always done it! The PeakFitPro is the future of Isometric exercises , static contraction training and strength gains. The PeakFitPro will also revolutionize strength training for triathletes.