This is a very unique form of training but if you have never heard of it or tried it Josh Bowmar recommends giving it a try! To learn more about isometric training read below and you can even see Josh Bowmar’s demonstration videos!
Basically, isometric training you are going to try to move the unmovable. For example, you can set up for a chest fly using the cable machine and handle attachment. Then set the weight to something you are unable to do at all. Josh Bowmar has his set at 95 pounds to make sure he cannot do a chest fly with that kind of weight.
Here is how to do this isometric training exercise: once the cable machine is set up pull the weight out like you are preparing to do a one arm cable fly. Then hold on to the other side of the cable machine for stability or anything that you can grab. Once you are in position,try to do a chest fly as hard as you can. Obviously that won’t be possible, but try as hard as you can and just hold that for 6 seconds, rest for 10-15 seconds and do 6-10 more seconds.
The next exercise you can try is the exact same thing but use both hands to do a chest fly, with too heavy of weight. Then hold for 6 seconds and rest for 10-15 seconds and repeat!
Josh Bowmar recommends this exercise because it’s very important to train with many different styles and methods for many reasons but the main ones being: you won’t get bored with the gym and your body will always be challenged by new stimuli. So doing this is also known as “static contraction training” or “max contraction training” and it’s surprisingly the safest form of weight lifting, because you’re always operating in your strongest range of motion.
Give these movements a try next time you are in the gym! To see Josh Bowmar demonstrate CLICK HERE.
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