Isometric Exercise, Arnold Schwarzenegger and Bodybuilding

What do isometric exercise, Arnold Schwarzenegger and bodybuilding have in common?

You might be surprised to learn that isometry has been used in bodybuilding training routines since it was first discovered. Arnold Schwarzenegger was probably his biggest defender.

If you’ve ever wondered how bodybuilders use isometrics as part of their bodybuilding routines, then … read this article and find out why all bodybuilders use isometrics in their workouts and when preparing for a competition.

You would think that bodybuilders, the guys who throw weights like they were plastic dolls, would never use isometric exercise in their bodybuilding routines, right? However, the exact opposite is the case.

In this article, I’ll give you two examples of where bodybuilders use isometrics.

The first is in their posing routines. To prepare for a bodybuilding competition, you should practice your posing routine.

Every time you do a double bicep pose, for example, you hold the pose for a few seconds in a maximum contraction. This is isometric. One way to apply this and get phenomenal results is as follows:

Perform a series of barbell pushups, then perform a double bicep pose for 30 seconds while the muscle is still pumped. Your arms will be in severe pain, but don’t worry about this focus on muscle contraction. Rest for about 30 seconds and then repeat again. (Do this between each set of barbell curls.)

Although there is no “real” resistance, the Isometric Contraction makes the muscle harder and more defined. This is nothing new. Arnold Schwarzenegger revealed that he would spend hours holding each pose to make the muscle harder and more defined.

Mr. Schwarzenegger in his book “Arnold: The Education of a Bodybuilder” revealed that to have his calves as defined, hard and trimmed as possible, he would do a lot of “tense” after each workout.

He referred to this method as “superisometric”. (You can find it on page 72 of that book)

Joe Weider, who created most of the terms that are used in the bodybuilding industry today … referred to isometrics as Iso-Tension. (It is one of Weider’s principles for developing a strong and powerful physique.)

Let’s explore the second example of how isometric exercise is used in bodybuilding.

Let’s go back to … Arnold Schwarzenegger.

Arnold was doing an exercise called “cheat bicep curls.” In this exercise you would use more weight or resistance than normal. The logic behind this is to force the muscles (typically at a 90 ° angle) to develop force at maximum contraction.

Arthur Jones, the creator of the Nautilus exercise equipment, also stated that using isometric exercise in bodybuilding was one of the best things any bodybuilder could do.