Bodyweight Exercise Technique for Mass! (INTERMITTENT ISOMETRICS)


What’s up, guys? Jeff Cavaliere, ATHLEANX.com. It’s another bodyweight Wednesday video. That
means it’s time for me to help you get more out of your bodyweight training. Now, don’t
tell me you’re not training with your own bodyweight. I don’t care if you’re a huge
iron addict. You’d better make sure you’re carving out
at least a little piece for bodyweight training because there’s nothing that can replicate
the command of your own body and space. As a matter of fact, we’re going to up that command
right here, today by including an overlooked element of your training. That is isometrics. Now, I’ve talked about
isometrics here on this channel before, but I think people overlook their importance.
They think of isometrics as ‘easy things’, right? I’m not contracting, or I’m not shortening
a muscle, I’m not lengthening a muscle; I’m just hanging out. It doesn’t have to be that easy. As a matter
of fact, where and how you incorporate your isometrics – especially in the bodyweight
training – can make all the difference. So here’s what I’m suggesting: take a look
here at a standard pushup exercise. Now, we’ve talked about before how a push
up may not be the most challenging exercise for your chest for somebody that’s capable
of bench pressing and lifting a lot of weight. However, you can make it much harder by inserting
isometric holds into the normal set that you’re doing. So I can decide to pause here after a few
regular repetitions in the bottom portion of the rep, or the middle portion of the rep,
or as I’m demonstrating even on the top portion of a rep. what I’m doing here, though, is
not just hanging out. I’m actively engaging as many muscles as I can to hold this position. So what you might not be able to see here
is I’m actually squeezing and dragging my hands together, like this, on the floor to
try to engage more activation of my chest. And believe me, I can feel it, but I don’t
just stop there. Then I try to resume my normal repetitions. If you haven’t tried this technique before,
you’re in for a rude awakening because you may not be able to get that many more regular
repetitions. Remember, who cares? Because we’re not counting. All we’re doing is measuring
the other and the ultimate effect that this will have on you and your body in this set. Taking it to failure, taking it beyond failure,
making sure you get enough out of it. The same thing here applies to other exercises.
I can go up on a pull up bar – which is already a difficult exercise for some – but
for those that don’t find it difficult enough and that don’t have access to any weight to
put on their body for an overload; try the isometric holds intermittently. Again, try them in the bottom, try them at
the top, and try them in the middle; wherever you try them, try to then resume normal reps
after it. Like I said, it’s a much different effect. It will dramatically shorten the length
of your set if you’re used to doing rep after rep after rep, but with the ultimate goal
of getting you more from that set. We can even take it to the extreme with a
more difficult exercise. A handstand pushup. Again, look what happens even here. I’m still
doing the same idea of pulling my hands together when I’m in the low, isometric hold, but on
top of that, you can even see muscles in my back that wouldn’t necessarily have a chance
to activate, become activated because their role as stable items becomes that much more
important when I slow down the rep. So when I get it in here and I actually want
to stop and hold, now, all of a sudden, their job becomes that much more imperative to kick
in and allow me to maintain my stabilization in this position. It’s not easy, but guess
what? The ultimate effect on my entire back and my shoulder girdle is enhanced. Finally,
we’re going to actually hit our abs here in a new exercise to wrap up this whole video
and also drive home this concept. It’s a modified L-sit. Really, just a suspended
sit. But here’s the cool part. It’s difficult enough to hold an L-sit. It’s still difficult
to hold this bent-knee sit. But it’s even more difficult to hold it in either reposition;
the bottom or the top. We’re going to do just that. We’re going to provide our body with
this elevated hip tuck. That’s the dynamic portion, but at any point
in time we’ve got to be able to stop and hold it and maintain our four or five second hold.
Then come, what do we do? We resume the reps. You’re not going to be able to go for that
much longer, but as I said earlier, it doesn’t matter how long you last. What matters is
how much you make it count. That’s what makes muscles grow. That’s what
makes all the difference when you’re trying to get more form your bodyweight training.
If you’ve found this video helpful, guys, make sure to leave your comments and thumbs
up below. If you’re looking for a complete bodyweight
training program that utilizes no equipment at all, not even the benches that I showed
here, not even the pull up bar that I was on and trains your entire body with the main
goal of helping you to build muscle by incorporating advanced techniques like I just showed you
here; head to ATHLEANX.com to get our ATHLEAN0 program. All right, guys. I’ll be back here again in
just a couple days. See you!

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