In this sense, beginning or ending a set with a varying isometric hold.


overcoming isometrics, in which the bar is pushed or pulled against an immovable object like a squat rack.  You are producing the force.


yielding isometrics, where a maximal weight is prevented from falling to the ground, or preventing the force from acting.


Mass isometrics, also called 20/60’s. held at a little exertion until fatigued. enough force to become fatigued between 20 and 60 seconds.


Strength isometrics, performed in 3-6 second bursts of max exertion.


C-set – 

a unique stack, performing a dyna iso for 6 seconds and then doing a matching set of body weight reps. immediately drop that count by 1 second and 1 rep and repeat. Do 3 rounds from 6 to 4 seconds. This counts as one set. Repeat for 3 sets. Add tension is needed.

Very draining on the system, rest for at least 3 minutes between. This can be considered a drop set and should only be used every once in awhile to break routine.

Rush iso

Extremely slow movement or Rep, usually lasting 60 seconds or more. great for athletes, sticking points, and daily function.

strength throughout the full range of motion. This includes conscious and unconscious control of that strength, meaning, you destroy sticking points and bust plateaus if you’re willing to suffer a little bit.

Remember that power comes from the nervous system. All muscular contraction is caused by neurological stimulation. It’s neurological control that develops inter and intra-muscular control.

Your muscles are useless without neurological control and your movements will not be skilled if you don’t build inter and intra-muscular skill. Inter-muscular coordination refers to coordination of what muscle fibers to use inside the muscle itself. Intra-muscular coordination refers to how well you use multiple muscles to create movement (skill). Article.

Drop sets

Drop sets should be avoided in most cases. They actually don’t contribute to more hypertrophy compared to straight-sets and use up too much of a burden on the nervous and metabolic systems.

People think that they work because it hurts and make them feel pumped up (which is only fluid, lactate and hydrogen ions accumulated in the muscle).


Athletes should train every type of muscle contraction (isometric, concentric, and eccentric) as well as the three components of force production (muscular, elastic, and reflexive).

Not training for looks or size but for performance.

  • Concentric: Concentric refers to a muscle action where the muscle produces strength while shortening.
  • Isometric: Isometric means “same measure” or “same length.” So an isometric action occurs when a muscle produces force without changing the length of the involved muscle.
  • Eccentric: Eccentric refers to a muscle action where the muscle produces strength while lengthening.