When the concern is to get fit, there are lots of exercise and workout options. Expanding your knowledge about different types of exercises and identifying your goals and help you to design an exercise routine which can help you to meet your goals.
When we combine Isotonic and Isometric principle into our workout routine, we get an excellent outcome for optimum fitness(more of strength, endurance and hypertrophy)
While performing exercise muscle fibers produce tension either by lengthening, shortening or staying at the same length, When length of muscle changes it leads to change of the joint angle which collectively known as Isotonic contraction. Isotonic exercises are further of two types:- (1) When length of muscle as well as joint angle decreases it is known as concentric contraction of muscle and (2) When length of muscle as well as joint angle increases it is known as eccentric contraction of muscle.
Unlike Isotonic contraction, Isometric is when there is contraction of muscle without changing length of muscle as well as keeping joint static.
Isotonic exercise also know as dynamic exercise/movement of muscle/joint. Exercises like rowing, biceps curl, bench press, squats, etc are example of Isotonic exercises. When we move something from proximal to distal and also from distal to proximal our muscle fibres shorten and lengthen.
Pros
Gain muscle mass
Gain strength
Gain power
Help in muscle tone
Gain endurance
Improve posture
More motivating and more variations
Cons
Requires more equipment
Risk of muscle soreness
More chance of injury
Isometric exercises also known as static exercises. In this type of exercises joint is held at one angle and muscles which is helping to generate force at under tension while there is no change in shape.
Wall sit, plank hold, farmer carry, suit case carry, etc.
Pros
Less chance of injury
Adds stability to joint
Adds strength quite quickly
Helps in retain strength for people who are rehabilitating the injured area
Improves mind muscle coordination
Cons
Increases blood pressure, not recommended for hypertensive individuals
Does not promote range of motion that can be a limitation for some individuals especially for athletes
For an average trainee both type of exercises should be performed. Isotonic exercises are needed for day to day activities while Isometric exercises are needed for improved mind body/muscle coordination
The workout below is one the simplest and adhere to follow. It will help you gain strength and build muscle as well by a workout principle called time under tension, just make sure you hold each rep for at least 2 seconds at peak contraction of given movement like:- when legs are parallel to floor in Squats, when bar is just 1 cm above chest in Bench Press and when bar reaches your knees while performing Deadlift. You can add other Isometric exercises like:- Planks, Wall sit, Glute bridge, Superman as your assisting exercises to main lifts.
The workout below is based on 2 days a week workout plan consisting of one light day and one heavy day, but they are light/heavy based on weight loads and not on volume so don’t let those days fool you *smile*. Do Squat, Bench and Deadlift once a day and twice a week separated into light and heavy day, just make sure to rest 2 to 3 days between each workout. You can rest on other days or add light cardio or any kind of light workout which does not involve to much stress on your muscles and Central nervous system(CNS)
Exercise |
Set |
Rep |
%of1RM |
|---|---|---|---|
Squats, Bench Press, Deadlift |
1 |
8 |
45% |
Squats, Bench Press, Deadlift |
1 |
6 |
55% |
Squats, Bench Press, Deadlift |
1 |
6 |
65% |
Squats, Bench Press, Deadlift |
3 |
6 |
75% |
Exercise |
Set |
Rep |
%of1RM |
|---|---|---|---|
Squats, Bench Press, Deadlift |
1 |
8 |
45% |
Squats, Bench Press, Deadlift |
1 |
5 |
55% |
Squats, Bench Press, Deadlift |
1 |
5 |
65% |
Squats, Bench Press, Deadlift |
1 |
5 |
75% |
Squats, Bench Press, Deadlift |
3 |
5 |
80% |
Squats, Bench Press, Deadlift |
1 |
5 |
75% |
Squats, Bench Press, Deadlift |
1 |
8 |
65% |
Squats, Bench Press, Deadlift |
1 |
Maximum |
60% |
Exercise |
Set |
Rep |
%of1RM |
|---|---|---|---|
Squats, Bench Press, Deadlift |
1 |
8 |
45% |
Squats, Bench Press, Deadlift |
1 |
6 |
55% |
Squats, Bench Press, Deadlift |
1 |
6 |
65% |
Squats, Bench Press, Deadlift |
1 |
5 |
70% |
Squats, Bench Press, Deadlift |
2 |
5 |
75% |
Exercise |
Set |
Rep |
%of1RM |
|---|---|---|---|
Squats, Bench Press, Deadlift |
1 |
8 |
45% |
Squats, Bench Press, Deadlift |
1 |
6 |
55% |
Squats, Bench Press, Deadlift |
1 |
5 |
65% |
Squats, Bench Press, Deadlift |
1 |
4 |
75% |
Squats, Bench Press, Deadlift |
3 |
4 |
80% |
Squats, Bench Press, Deadlift |
1 |
4 |
85% |
Squats, Bench Press, Deadlift |
1 |
5 |
80% |
Squats, Bench Press, Deadlift |
1 |
8 |
75% |
Exercise |
Set |
Rep |
%of1RM |
|---|---|---|---|
Squats, Bench Press, Deadlift |
1 |
8 |
45% |
Squats, Bench Press, Deadlift |
1 |
6 |
55% |
Squats, Bench Press, Deadlift |
1 |
5 |
65% |
Squats, Bench Press, Deadlift |
1 |
4 |
70% |
Squats, Bench Press, Deadlift |
1 |
3 |
75% |
Squats, Bench Press, Deadlift |
2 |
3 |
80% |
Exercise |
Set |
Rep |
%of1RM |
|---|---|---|---|
Squats, Bench Press, Deadlift |
1 |
8 |
45% |
Squats, Bench Press, Deadlift |
1 |
6 |
55% |
Squats, Bench Press, Deadlift |
1 |
5 |
65% |
Squats, Bench Press, Deadlift |
1 |
4 |
75% |
Squats, Bench Press, Deadlift |
1 |
3 |
85% |
Squats, Bench Press, Deadlift |
2 |
3 |
90% |
Squats, Bench Press, Deadlift |
1 |
5 |
80% |
Squats, Bench Press, Deadlift |
1 |
Maximum |
60% |
Exercise |
Set |
Rep |
%of1RM |
|---|---|---|---|
Squats, Bench Press, Deadlift |
1 |
8 |
45% |
Squats, Bench Press, Deadlift |
1 |
6 |
55% |
Squats, Bench Press, Deadlift |
1 |
5 |
65% |
Squats, Bench Press, Deadlift |
1 |
4 |
75% |
Squats, Bench Press, Deadlift |
2 |
3 |
85% |
Exercise |
Set |
Rep |
%of1RM |
|---|---|---|---|
Squats, Bench Press, Deadlift |
1 |
8 |
45% |
Squats, Bench Press, Deadlift |
1 |
6 |
55% |
Squats, Bench Press, Deadlift |
1 |
5 |
65% |
Squats, Bench Press, Deadlift |
1 |
4 |
75% |
Squats, Bench Press, Deadlift |
1 |
2 |
85% |
Squats, Bench Press, Deadlift |
1 |
2 |
90% |
Squats, Bench Press, Deadlift |
1 |
2 |
95% |
Squats, Bench Press, Deadlift |
1 |
Maximum |
75% |
Exercise |
Set |
Rep |
%of1RM |
|---|---|---|---|
Squats, Bench Press, Deadlift |
1 |
8 |
45% |
Squats, Bench Press, Deadlift |
1 |
6 |
55% |
Squats, Bench Press, Deadlift |
1 |
5 |
65% |
Squats, Bench Press, Deadlift |
2 |
5 |
75% |
Exercise |
Set |
Rep |
%of1RM |
|---|---|---|---|
Squats, Bench Press, Deadlift |
1 |
8 |
45% |
Squats, Bench Press, Deadlift |
1 |
6 |
55% |
Squats, Bench Press, Deadlift |
1 |
5 |
65% |
Squats, Bench Press, Deadlift |
1 |
3 |
75% |
Squats, Bench Press, Deadlift |
1 |
3 |
80% |
Squats, Bench Press, Deadlift |
1 |
2 |
85% |
Exercise |
Set |
Rep |
%of1RM |
|---|---|---|---|
Squats, Bench Press, Deadlift |
1 |
8 |
45% |
Squats, Bench Press, Deadlift |
1 |
6 |
55% |
Squats, Bench Press, Deadlift |
1 |
5 |
65% |
Squats, Bench Press, Deadlift |
1 |
3 |
75% |
Squats, Bench Press, Deadlift |
2 |
2 |
80% |
Exercise |
Set |
Rep |
%of1RM |
|---|---|---|---|
Squats, Bench Press, Deadlift |
1 |
8 |
45% |
Squats, Bench Press, Deadlift |
1 |
6 |
55% |
Squats, Bench Press, Deadlift |
1 |
5 |
65% |
Squats, Bench Press, Deadlift |
1 |
3 |
75% |
Squats, Bench Press, Deadlift |
1 |
2 |
85% |
Squats, Bench Press, Deadlift |
1 |
1 |
90% |
Squats, Bench Press, Deadlift |
1 |
1 |
95% |
Squats, Bench Press, Deadlift |
1 |
1 |
1RM |
Squats, Bench Press, Deadlift |
1 |
1 |
NEW PR ATTEMPT |
