The first type of isometrics is called Static Contraction. During this type of contraction, your muscles squeeze but you don't actually move or push against anything.

For example, flex your bicep as tightly as you can. Voila! You just did a Static Contraction.

When you know the exact length of time to perform this contraction you'll notice both strength and size improvements.

That's the great thing about isometrics... you can do them literally anywhere.

 

The second type of isometric is Yielding contraction. This type of contraction is a bit different than Static Contraction because it helps you recruit even more muscle fibers inside your body.

Essentially, your goal is to contract the muscles to prevent movement of your body....similar in concept to an eccentric-focused rep but without movement, i.e. with a push-up, you would hold a position to prevent your body from coming down to the floor.

When you apply the Yielding Contraction technique to your workouts you can immediately recruit a lot more muscle fibers.

 

The third method of isometric contraction (and maybe the most powerful on its own) is the Overcoming Contraction.

Remember, when I told you that the key to isometrics is recruiting all the muscle fibers?

This method achieves it and is defined as pushing against an immovable object.

One example is pushing against a wall. If you push against a wall with all of your might you feel every single muscle engage in attempt to move that immovable object.

 

Putting it All Together

THIS is where isometric bodyweight training really gets powerful...when you learn how to put these various forms of contraction together in a targeted workout.

How to do that is beyond the scope of what I can write here, however, there is a LOT more to learn about how each form of contraction should be manipulated and put into a program.

If you ARE interested in learning more about Isometric Bodyweight Training and how you can use it to achieve serious muscle growth and strength gains with NO gym at all, there is a resource I would highly recommend.

It's called Isometrics Strength, put out by my friend and colleague Todd Kuslikis.