Isometric (static contraction)
Time Under Tension
Can be used on weak bodyparts.
Works well on proportionately small bodyparts. e.g. side deltoids.
Concentrate on exact and precise movement at the joint of interest to activate the muscle in question. Other muscle groups should be sparingly activated.
Don’t be afraid to use very light weight or even resistance bands. Form should be aligned with complete muscular activation. Complete concentration on the muscle of interest.
Fast concentric (1-2 seconds)
For example, biceps, power out from the elbow joint as much as possible.
Slow eccentric (3-4 seconds)
10 repetitions then HOLD at peak contraction for 10 seconds then aim for another 10 repetitions. You won’t get to 10 but will get to 7, 8 or 9. When you get to 10 it is time to implement progressive overload for the next session and increase the weight. Two or three sets of this seem to do the trick. 50-60 reps is mentioned as a good volume for muscular size to a body part in scientific literature (Wernbom, Auguestsson and Thomee 2007).
Outside of IsoTUT, I find the one set to failure approach works well with considerable “warm up” sets. This one set is then recorded and every attempt is made to improve on that within the 6-12 rep range. One attempt you may get 10 repetitions. The next attempt go for 12. Then increase the weight by 5kgs or 10lbs and get 10 repetitions. Repeat. Ad inifintum. At least 72 hours between exercise selection seemed to operate well for me. Adjustments are made according to improvements or lack thereof. Similiar workouts where done by the great Mike Mentzer and Dorian Yates.
Wernbom M, Augustsson J, Thomeé R. The influence of frequency, intensity,
volume and mode of strength training on whole muscle cross-sectional area in
humans. Sports Med. 2007;37(3):225-64.
2016 IFBB Australasian Heavyweight Championships 1st Place