Isometric Training Builds Muscle Effectively.

In 2019, Dustin J. Oranchuk and a team from Auckland University of Technology reviewed 26 studies with 713 participants on isometric training's long-term effects. They explored how muscle length, intensity, and intent shape muscle size, strength, and structure over 3-14 weeks. Long muscle lengths mean holding a stretch where muscles are fully extended, like a deep squat, versus short lengths where muscles are less stretched, like a partial bend.

Isometric training induced significant hypertrophy at 0.84%/week, with long muscle lengths outperforming short lengths. Higher volumes grew muscles more than intensity, with sustained contractions beating quick ones. No big intensity edge if volume matched, but long muscle lengths improved dynamic performance.

Add isometric holds at full stretch, like deep wall sits, to your routine for muscle gains.