Iso Tension Bodybuilding
You probably didn't know that one can develop muscle through Iso-Tension but it is something that bodybuilders have been using since the sport began over 100 years ago. Iso actually means equal which explains a lot about the technique but we first need to explain how it all works and in order to do that we first need to explain how your muscles contract.
All the muscles in your body are made out of muscle fibers which are built and comprised of myofibrils. It is these myofibrils that come in direct contact with each other when a muscle is contracted. Iso-Tension has since become one of the Weider Principals used to gain muscle.
If you read the explanation of this important Weider Principal, you will see that there is a small condition attached and that is the Iso-Tension needs to be deliberately held for 6-10 seconds or more. If you are a bodybuilder that is used to posing, then you will know exactly what 10 seconds of holding any pose entails.
Iso-Tension can be used very effectively during a workout to speed up muscle gains. Let's say that you are doing triceps and you have just finished your last set. If you flex your triceps maximally for 6 to 10 seconds you will be able to improve the benefit that you get from doing that movement.
This can be improved upon by flexing the body-part that you are working on for 6 to 10 seconds after each set that you complete. It should be added that obviously there are compound movements which are not going to get the benefit when doing Iso-Tension for 10 seconds after each set.
Movements like squats, deadlift and lunges are a good example of a compound movement that that cannot be used effectively for Iso-Tension. Bench-press or D/B press is a good example of a compound movement that can benefit from Iso-Tension.
If you flex your chest muscles (pecs) after each set of bench-press you will definitely improve the results that you get from training that body-part. You will find that you will be able to flex a little harder using only one limb. For example, flexing (iso-tensing) after doing a movement like leg extensions, one leg will be able to be flexed stronger than both at the same time.
In conclusion you should also stretch the body-part that you have been targeting after you have completed your 6 to 10 seconds of Iso-Tension. If you stretch it out to full extension you will be able to improve the benefit that you will get from doing Iso-Tension after each set.