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Can I get stronger with isometric training?

Yes, adding isometric training to an integrated program that structures training into phases (periodization), can help maximize your strength gains. Specifically, isometric training requires your muscles to generate significant amounts of tension, which can help you get stronger. When combined with a structured training plan, isometric training can prepare the body for advanced types of training. Periodization varies both the amount and type of stress that is placed on the body over specific periods of time. This helps to avoid a platueau, overtraining, and injury. Within a periodization plan, cycle isometric training with other types of training, such as isotonic training. Isotonic training involves muscular contractions that have a concentric phase (a muscle shortens to speed up a movement), an isometric phase (no change in length as a muscle stabilizes a movement), and an eccentric phase (a muscle lengthens to slow down a movement). Examples of this type of training are squats, lunges, shoulder presses, biceps curls, and triceps curls. Perform most of your isometric exercises during your first phase of training to prepare the body for isotonic training. Once stabilization, muscle endurance, and some strength is achieved, progress your training to the next phase of your plan. 

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.