Why Matt Schifferle's Overcoming Isometrics Is The Most Bad Ass Cheat Code For Strength

Ladies and gents, welcome, gather ‘round the altar of strength, because today we’re diving into one of my personal favorite courses that’ll make your muscles quake and your nervous system bow in reverence. Matt Schifferle’s Overcoming Isometrics: Isometric Exercises for Building Muscle and Strength isn’t just a book—it’s a manual for developing power, a blueprint, a fucking Excalibur for carving out a physique that screams dominance without ever stepping foot in a gym. If you’re ready to tap into the primal entity dormant in your bones, buckle up—this is gonna be a hell of a ride.  

The Gospel of Isometrics: Strength Without Movement

Let’s cut through the bullshit. The fitness world is a circus of fads—an overwhelming level of "influencers", over the top "gurus", and don’t even get me started on those Youtube Videos where a guy does 1 Pull-Up and acts like he's god's gift to fitness. But amidst the chaos and questionable tactics, Overcoming Isometrics stands like a monolith, unyielding, rooted in the timeless truth that real strength comes from tension, not gimmicks. Schifferle, the mastermind/jedi behind Red Delta Project, doesn’t waste your time with fluff. He delivers a system so potent, it’s like hacking your nervous system to unlock Herculean power.  

Isometrics, for the uninitiated, is the ART of generating maximum muscle tension without movement. Think pushing against an immovable wall, squeezing a strap until your veins pop, or holding a position until your soul screams. It’s not about reps or set schemes—it’s about pure and unadulterated intensity. Schifferle’s approach, specifically overcoming isometrics, takes this to another level. Unlike yielding isometrics (like planks, where you’re fighting gravity), overcoming isometrics pit you against an immovable force—your own body, a doorframe, or a WorldFit IsoTrainer. The result? A neural supercharge that makes every fiber in your body fire like a V8 engine.  

This book isn’t just a guide; it’s a manifesto for those who want to build muscle, forge strength, and defy limitations—whether you’re a grizzled lifter or a 75-year-old vet of Physical Culture reclaiming your vitality. Schifferle’s got no patience for dogmatic approaches, and neither do I. Let’s break down why Overcoming Isometrics is the most badass addition to your training arsenal.  

Why This Book Hits Like a Sledgehammer As If In The Hands Of John Henry

It’s the Ultimate Neural Hack

Schifferle drops a truth bomb: your strength isn’t just about muscle size—it’s about your nervous system’s ability to recruit those muscles. Most workouts—free weights, machines, even calisthenics—only use as much energy as needed to move the load. Overcoming isometrics? They demand EVERYTHING. By pushing or pulling against an immovable object, you’re training your brain to fire every motor unit in your body. It’s like overclocking a computer, except the computer is your goddamn biceps. Readers on Goodreads rave about this. One person, after years of push-ups and squats, said, “A couple weeks in, I am seeing progress that I haven’t seen in years.” That’s not hype—that’s your nervous system waking up and saying, LFG.  

No Gym, Not A Problem

You don’t need a fancy gym membership or a rack of dumbbells to get jacked. Schifferle’s system uses your body, your environment, or cheap tools like straps or an IsoTrainer. Doorframes, countertops, even a sturdy table—your house becomes a fortress of gains. This is perfect for travelers, the busy parents, or the minimalist soldiers of muscle who know real strength, doesn’t need a $5,000 squat rack. A reviewer in their mid-70s, who’d long abandoned heavy weights, picked up this book and started training three times a week. “I already feel physically and mentally better,” they wrote. That’s the power of a system that meets you where you are.  

Injury-Proof Your Gains

Let’s really get real here. If you’re over 30 or 40 (like myself), your body’s probably been through some crazy stuff. Dynamic exercises potentially can be brutal on joints, but isometrics? They’re like a warm hug from a grizzly bear. Schifferle explains how overcoming isometrics let you build strength without risking injury, making them a godsend for older lifters or anyone rehabbing. One reviewer noted, “Isometrics is specifically ideal for older individuals who have various injuries and health issues which make dynamic exercises counterproductive.”  

Practical as AF

Schifferle doesn’t bore you with 300 pages of theory or the history of isometrics (that has come and gone). He gets to the point: how to do it, why it works, and what exercises to start with. The book’s packed with clear illustrations, a 4-step process for building muscle, and a breakdown of muscle chains so you know exactly what you’re targeting. A UK reviewer has said without blinking an eye it's  “Not for those looking for theory or history of isometrics, this book is for people who want a practical guide and just get on and do it.”  

The Mind-Muscle Connection

If you’ve ever watched a powerlifter psych up before a deadlift, you know the mind is the real engine of strength. Schifferle hammers this home with the thunderous force of Thor, emphasizing the mind-muscle connection as the secret sauce of isometrics. By focusing on tension, you’re not just training your body—you’re forging mental toughness. It’s not about looking pretty; it’s about becoming a force of nature.

The Grind Style Calisthenics Vibe

Overcoming Isometrics is part of Schifferle’s Grind Style Calisthenics series, and it’s got that same raw, in your face energy that makes his Red Delta Project YouTube channel a goldmine. He’s not some ivory-tower fitness guru—he’s a dude from Vermont who loves biking, skiing, and Ben & Jerry’s (respect). His approach is rooted in Fitness Independence, the idea that you don’t need to live in a gym or starve yourself to be strong. This book embodies that ethos, giving you tools to train anywhere, anytime, with nothing but your body and a will to dominate.  

On places like Reddit, the bodyweight fitness crowd has been singing Grind Style’s praises. One user, three months into the program, said, “I’m getting a lot out of it… I’ve noticed a big improvement in stability and such.” Another called Schifferle “underrated” and swore by the program’s ability to build strength and muscle. I humbly agree and should be recognized a hell of a lot more. 

The One Critique To Put Into Your Noggin': Keep It Simple, But Not Too Simple

No book’s perfect that's for damn sure and Overcoming Isometrics has one minor flaw. Some readers wanted more scientific depth or detailed programming advice. One wrote, “The book provides very little scientific explanation and very little advice on how to actually program workouts. It’s more of an exercise library.” To be fair, it's a reasonable assumption—if you’re a data nerd or a coach looking for periodization charts, you might need to supplement with other resources. But for most of us? The simplicity is where we thrive. Schifferle gives you the tools and trusts you to wield them. If you need more, his YouTube channel’s got your back.  

How to Wield This Power

So, how do you start? Schifferle lays it out clean:  

Choose Your Weapon Of War: Choose exercises that hit your push, pull, squat, or core chains. Use a strap, a doorframe, or just your own body.  

Max Out Tension: Push or pull against the immovable object for 6-12 seconds, focusing on maximum effort. Rest, repeat.  

Mix It Up: Combine overcoming isometrics with yielding isometrics (like planks) or classic calisthenics for a hybrid workout that’ll leave you feeling like Superman.  

Stay Consistent: 20 minutes, 4-5 times a week, is more than enough for the majority to see gains that’ll shock you like the Emperor's Lightning Strikes on Luke Skywalker.

The book’s got a chapter on Hybrid Isometrics, which is like the cherry on top of the most amazing sundae—a masterclass on blending techniques for ultimate results combining Overcoming & Yielding Isometrics into one beast. Schifferle also includes accessory exercises to target weak spots, so no muscle gets left behind.  

Why This Matters in 2025

In a world obsessed with quick fixes and Instagram filters, Overcoming Isometrics is a rebellion. It’s for those who know strength isn’t bought—it’s built. It’s for the animals who want to train smarter, not harder. And it’s for anyone who’s ever felt stuck, injured, or too damn busy to chase their potential. Schifferle’s book is a reminder that power lies within you, waiting to be unleashed. 

The Verdict: Buy It, Live It, Conquer It

Matt Schifferle’s Overcoming Isometrics is a 5/5 for anyone who wants to get stronger, smarter, and more resilient without the cookie cutter crap. It’s practical, powerful, and perfectly aligned with the raw, unfiltered ethos of Physical Culture.

 Whether you’re a beginner, a seasoned lifter, or a senior looking to reclaim your fire, this book will change how you train. Grab it on Amazon, pair it with Schifferle’s Red Delta Project YouTube vids, and start forging a body that commands respect.  

Now, go push a wall until it begs for mercy. Your inner titan’s waiting.  

Stay mighty, stay gritty, stay unbreakable and be amazingly awesome.

Share this article with friends and fellow maniacs on Social Media.

Shoot me a comment or use the contact form to email me. Be respectful. 

Key Benefits And Understanding Of Hybrid Isometrics

 When isometrics are defined, it usually comes in 2 styles: Yielding & Overcoming. What are they exactly?

Yielding Isometrics are in not so many words, fighting against gravity as you push, pull or squat at certain positions in a pause like fashion. Think of holding the plank or at a key point in a pull-up. For the squat, think of the Horse Stance. Another instance of this is holding a weight out in front of you like a Barbell Plate or 1 or 2 dumbbells in a full extended punch.

Overcoming Isometrics are when you going against something immoveable and pushing & pulling at a sticking point. Say you did self resistance of a curl where you're pitting one muscle against another and you can't move but you're using an incredible amount of force, that's an idea. 

Both have their good points and bad points yet can be beneficial depending on your goals. We've already covered how Overcoming Isometrics works with your Neural Capacity (Connecting The Mind/Muscle And Strength & Endurance). Yielding however, although it is geared to be more quantifiable in how you level it, can put limitations on the Neural Strength, Endurance and even how you connect when you work on holding for time. It's not the worse thing, hell a Horse Stance is great for building strength in the long run but it barely even scratches the surface to what really can be tied together. 

Overcoming is a great option as well and if you read the Important Aspects, but like anything else, they're not perfect since you'll be doing a great level of resistance that is purely on Focus & Concentration. It can be a challenge at times finding the right resistance without going against gravity as well. 

Hybrid Isometrics are a 2 For 1 Combo that potentially packs the ultimate Isometric punch. Using a good strap like the Iso Loop, it works both resistance at a sticking while going against gravity at the same time. Look at an idea of this HERE!!! It's more of an advanced style of Isometric Training by placing the body even more against gravity or get way more out of the resistance using the strap. 

The true benefits of Hybrids is pushing the muscles to an even higher level of strength and and mental focus beyond just doing yielding or overcoming. When you do the exercises, the timing may be far less than you would believe, doing Hybrids for more than 30 seconds to a minute will feel like an eternity and the shaking you'll feel is insane. This style also tackles the strength of the ligaments and tendons in a unique way and create a possibly even greater fat burning mechanism that aids natural muscular hypertrophy and fat loss at the same time.  

Are Isometrics The Forgotten Secret Of Strength Training?

 If you've ever read my article on Isometrics being the Game Genie Of Fitness, it should give you a hint to the answer to this question, but just in case you haven't gotten the memo....When it comes to the old time strongmen, the one thing they have in common in most cases throughout the early 20th century to today's legends is the use of Isometrics. For some in today's world of the influencer and trendy shiners of gadgets and other equipment, Isometrics isn't as big of an influence or not as understood as it should be. It can be seen as a foreign thing and it doesn't give off a massive following. 

For centuries, Isometrics whether inadvertently or intentional, has been used as a means to keep certain aspects of strength in the realm of warriors, laborers (slaves in many cases), athletes, archers, gladiators, farmers and many more. I didn't understand much about Isometrics until I read Matt Furey's Gama Fitness Course and started studying up on it all the way up to learning about Zass, Maxick, Otto Arco, Dennis Rogers, Steve Justa and the man of the 1000 lb Squat Bud Jeffries. Getting several courses like Overcoming Isometrics and others, it became apparent that Isometrics truly have stood the test of time and have become a lost art along the way.

I've shown a few Isometric videos here and there and performed a few myself on film and it's awesome to see how known they've become in some circles but at the same time it's sad that many can't even do some of the simple holds, but hey there's always time to learn them. The truth is, despite the simplicity, even the simple Isometric holds can be very demanding and holding for 30 seconds can feel like an eternity. It happens a lot and it can be grueling doing various Isometric positions for 7-12 intense seconds and then with little rest, adjust to the next one and keep going, most can't handle that.

When you truly start to understand the concept of Isometrics and how to apply them whether doing Overcoming, Yielding or a Hybrid style, you'll start to see why they've been a real backbone to how getting fit and strong is. Do what you can and make little progressions but never turn away from the basics and using Isometrics to enhance your strength and fixing some of the weak parts of your body. 

For simple equipment to train with Isometrics, check out here... 

Happy Veterans Day

Why Are Hybrid Isometrics So Effective?

First of all, what in the blue hell are Hybrid Isometrics? Some kind of supernatural entity of exercise? Doubled forms of fitness to create some kind of Superhuman? Although it sounds cool, Hybrid Isometrics are mainly an advanced variation of Isometric Exercise that takes you some steps further to achieving great strength and muscle building. I didn't make up the name, that goes to one of the most prominent trainers in the art of Isometric Training today and that's Matt Schifferle.

Now, what makes up of Hybrid Isometrics? It's literally a combination of Overcoming Isometrics & Yielding Isometrics. Overcoming is the style where you work against something immoveable and stay at that sticking point for intense contractions in a Push/Pull/Squat/Grip Format. Yielding in a nutshell is the type of Isometric Training where you're fighting against gravity such as a plank or horse stance for example. The Hybrid style by definition of the first two styles is the combination of hitting a sticking point while going against gravity at the same time. Here's an idea of doing a Hybrid Plank (This engages the Core far more than the regular Plank plus you're working your lower back and hips from sagging by pressing against the strap). 

How are these as affective if not more than typical Isometric Exercise? Because of the combination of both Yielding & Overcoming styles, you're generating a different level of strength training in order to successfully hold positions for either time or through the 7-12 seconds of intense contraction. It puts a different spin on what constitutes being in a position where the muscles are working harder than normal and not particularly isolating certain muscles either, you're literally working many muscles in order to stabilize yourself. The real effectiveness is that it doesn't take long to really feel it and you aren't going to last very long doing some of these exercise which in the case of plank, if you can hold the elbow or even palm plank for 2 minutes or more, the hybrid would put most people down within 30-45 seconds or less. It is very tough to do and is a plank on steroids. However, because of the short amount of time you'll hold this position, you're going to build strength in ways that the regular plank can't. 

Isometrics are a fascinating form of training and the plethora of ways to work them can turn you into a fitness machine or can help you in rehabbing injuries. When it comes to Hybrids, they rank right up there as some of the simplest yet toughest exercises you can do. I use them as an addition to my regular Isometric Training. A great product you can use to work Hybrid Isometric is the Iso Loop. For other forms of straps to work your exercises check out StrapWorks on Amazon. Get the most out of your Isometric Training and for more info on what Hybrids are and some of the exercises you can learn, grab a copy of Overcoming Isometrics by Red Delta Project. RDP also has a Youtube Channel that shows tons of exercises, workouts and other tips on fitness training. 

Have an amazingly awesome day and train well. 

Slowly Getting Back Into Pull-Ups & Chin-Ups

 

Been a long time since I've tried Pull-ups & Chin-Ups but recently I got the WorldFit Pull-Up Handles and wanted to see what I can do with them. Only a few workouts doing both moving and isometric exercises and I still got it. Not many reps of Pull-ups & Chin-ups (about 3 per set at best) but I'm still able to get my chin over my hands. 

The Isometrics are brutal especially on the forearms doing different grips, hanging, Isometric Flexes in the bottom, middle and top positions along with Hybrid Isometrics. I came up with the idea for a doorway version of the Hybrid Isometric Pull-up/Chin-Up by putting my anchor under the door, loop my strap around and shorten it so it can fit tightly around the back of my legs so when I go to Pull-up or Chin-Up, the strap will stop me from going any further. This type of Isometric Training is a bit advanced but it builds incredible strength and power when it's done right. I only hold for this for a few seconds but it's intense as hell, just as much if not more than the Hybrid Push-Up. You can check it out here along with my Pull-Up & Chin-Up Videos

At my size, 3 reps is actually really good, I know I can do better though. The most I've ever done in a row was around 18-22 many many years ago. Just need to be careful not to go overboard cause there can be elbow problems so slowly progress. I've had elbow problems more than 20 years ago when I was a teenager doing Shot Put & Discus in high school and it sucked. 

Being able to do Pull-ups and such again could be beneficial to my arsenal but not a necessity. Pull-ups are awesome and some people are incredible at them like Mike The Machine Bruce & others. Just want to keep it basic and just be happy to be able to rep out a few, not going for Marine numbers or world records, hell even try those Barstarzz moves, those guys are fucking nuts lol. Keeping it basic and Low-Skilled is the key, have fun with it and get creative with the Isometric versions. Building grip strength, back conditioning, tendon strength and more. 

As Matt Schifferle puts it, Low-Skilled Exercises are keys to strength and fitness, progressing to harder exercises is great but master the basics and you can't go wrong (I'm paraphrasing and adding my own spin on it). You don't need to do a ton of stuff to get the job done, top notch basic exercises and you're good to go. Pull-ups weren't always my strong suit and never had trouble putting muscle on my back without them. This is more of just keeping up with what's possible and edging little by little that's it. Check out Matt's book Progressive & Weighted Calisthenics. One of the most AFFORDABLE books on the market today along with Grind Style Calisthenics, it shouldn't cost you 150 bucks to learn how to master pull-ups, that's just ridiculous IMO. 

Be safe, get strong and keep being amazingly awesome. If you're ambitious and want to add some strength into your pull-up training to make it harder, grab a Kensui Weight Vest where you can put on weighted plates to make it heavier. Get 10% OFF when you use my Discount Code POWERANDMIGHT at checkout. Maximum Poundage for the vests range from 80-300 lbs. 

Isometric Strength For Stronger Pull-Ups

 A key ingredient to become strong in an exercise (depending on the level of advancement) is build strength in various positions to get the full benefit of it such as various Push-Ups or in this case Pull-Ups. Some don't have the strength to even get an inch and just get stuck there. Now this isn't on the aspects of "Isolating" the muscles by doing a lot of movements for one specific exercise but by utilizing the power of Isometrics. We can build some incredible pulling strength using Isometric Exercises. 

Do we have to get the chin over the bar in order to make the pull-up count? Yes and no depending on who you talk to. Some will say very much so and they're right, yet also, depending on a person's body type and the way their arms are, it's a matter of perspective. I have struggled myself getting the chin over the bar and have stopped right at the chin mark. I'm better at Chin-ups than regular Pull-ups which I know I can improve on using Isometrics as a progression tool to get stronger at them. I just never made it a priority until I decided to do so once the weather warms up. 

The layers of positioning for Isometric Pull-ups can vary but the main areas are the dead hang, middle and at chin or over chin level. Steve Justa's Isometric Style was to do 8 layers or so of building strength for certain exercises like Squats, Push-ups, Arm Wrestling and other things. It worked for him as he was by far one of the most underrated Strongmen in history doing partials with weights most can't even fathom and had such arm and leg power through Isometrics that if you were to arm wrestle him or try to shove him, even a few inches would be a miracle since he was so damn solid even at his heaviest. This kind of protocol may not work for others because it can be time consuming with the amount of various Pull-Ups to work on. 

Pulling movements help with the balancing of the musculature in order to be efficient in performing better. You can get away with Pushing stuff for so long before you start to have caved in chest. Push-Ups can do wonders but they won't give you that full "Wingspan" of a back. Isometrics for the back utilizing all sorts of directions can aid in building that Pull-Up Strength. It is possible for big guys to do Pull-ups, it's just harder in most cases and not always because they may be fat and all that, some muscleheads have awesome pulling strength but many can barely get over the middle part. Some guys can be over 300 lbs and get their chin over the bar which in itself is impressive and doesn't need to do a ton of reps to prove it. 

You can do Aussie Pull-Up Isometrics, Angled Body Rows using Rings or Straps, working neutral grip, hands facing away, hands facing you, mixed grips, all can be done using Isometrics. When you strengthen those layers and practice moving, it builds strength in those weak points. Yielding & Overcoming Isometrics work well but personally I believe Overcoming can give you the best advantage. With Overcoming, you can stand on a stool or have a bar that can be adjusted to various heights without having to hang from it. I have a door hanging Pull-Up bar that I can just stand under and Pull from all sorts of grips and stand on a stool for the middle and upper portions. 

The Yielding Isometrics can be trickier but doable because you're literally hanging and pulling up to a certain position, you can stop at certain points but you may not last long in that position. The best start is from the deadhang which is a great exercise on its own. You can make it an Overcoming by pulling up to a certain position and contract all the muscles in that position. I learned that from Ed Baran's Primate Power Course. Another idea is what's called a Hybrid Isometric where you get the best of both world's at the same time. A hybrid is when you fight gravity but also keeping position in a immoveable fashion. If you took a strap between the two poles of a pull-up apparatus and pull yourself up until the strap stops your feet and you can't go any further, that's a hell of a way to build strength right there. If you want to learn more about this, check out the book Overcoming Isometrics by Red Delta Project, there's an entire chapter showing and describing Hybrid Isometrics. 

Although there's variety here, you're also getting an understanding of basic fundamentals on Isometric Training and how they can improve your movements using bits and pieces of strengthening the weak points. I'll be using this myself in my training and get better at doing pull-ups. If there's anyone who can teach you the true aspects of Pull-up Training it's Mike The Machine Bruce, a former Marine and Submission Wrestling Champion who's got not only the world's strongest neck but has a back that looks like it was carved from granite with a ripped to shreds physique. The other is Matt Schifferle of Red Delta Project who's incredible knowledge with DIY equipment and Strength Building Training personifies the modern day Physical Culturist that can help you fill in gaps in your arsenal and shoot them into the stratosphere using simplistic and low-skilled strength and conditioning exercises. 

Get stronger in whatever it is you want to do and make the most of what's possible and suitable to your needs and goals. Pull your weight and keep being amazingly awesome. 

BTW if you click on the link where it says Rings, you can get a cool 10% Discount when you punch in the code POWERANDMIGHT at checkout. My gift to you. 

Lost Empire Herb Of The Day: Nettle Root Tincture

Hybrid Isometrics For Crazy Strength

 When it comes to Isometric Training, we generally learn 2 distinctive styles: Overcoming & Yielding. Overcoming Isometrics is using great force against something immovable such as a wall or a curl using a strap. It's one of the more common uses of isometrics as it teaches how to maximize the tension with such great force that only a few seconds will be needed. You can do longer durations of Overcoming Isometrics with less intensity which can aid in hypertrophy and endurance. Yielding Isometrics are in a nutshell, various exercises where you're fighting gravity and you keep a certain position or posture for a period of time such as a plank, wall sit, horse stance, hanging from a pullup bar or a stopping point in a pullup. These are more likely done using areas of Yoga or Qi Gong where posture type training focuses on the energy in your body while externally creating load. 

Both styles of Isometrics have their pros and cons and various people prefer one or the other like those who are fond of the Iso-Chain (Overcoming Isometric Device) and those (like a certain Blue-Collar roughneck) who like to hold horse stances and push-up positions for time in order to build long-term strength and conditioning (Yielding Bodyweight Isometrics). Personally I like the Overcoming style because I can generate as much force as possible for a few seconds and get better results. From time to time I'll do Yielding like holding a stance for 3 minutes or so, 1 minute fist plank or mid-range fist push-up, 3 minute bridges or several 1 minute sets of wall sits. Both work really well regardless.

Hybrid Isometrics however is a completely different animal that utilizes both styles at the same time and create such incredible strength that they're a bit more difficult than one style or the other. Imagine going against gravity but at the same time hit a sticking point that generates a lot of force to stay in place. Even very powerful guys who can do solid isometric work would have trouble holding a Hybrid version for more than a minute because you're not just engaging muscles, there's certain coordination involved and it takes another level of the mind/muscle connection for it to work. I would bet that even someone who can hold a 5 minute plank wouldn't even come close to that if they used a strap for the Hybrid version. Shaking like a leaf in a matter of seconds would be an understatement.

The great benefit you can get from Hybrid Isometrics is that they don't take long to feel everything. Because of the strength needed to stay in place but also push or pull against something immovable, you're getting the best of both worlds and can create another level of strength and endurance that could carry over to everyday life. Below are a couple examples of Hybrid Isometric Training that you can try. The first is the Hybrid Push-up where you would wrap a strap around the upper area of the back and press against the strap with bent arms in the push-up position. This works your whole body like crazy especially the core muscles just to stabilize you while you maintain incredible tension. The second is what I call the Isometric Zercher Squat where you put the strap around the inner area of the forearms (as if you're holding a barbell in the front of the body) and you get into a squat position (preferably mid range or a quarter squat) and drive upward. This really tackles the tendons and ligaments in the legs and strengthens the lower back and core muscles for stabilization. 

If you did just a couple sets each for a maximum of 30 seconds at a time, you'll be getting the workout of your life and feeling muscles you didn't think you could feel. Just a couple minutes and you'll feel like you just ran a marathon, it's about as intense as it can get. There are other exercises you can learn on Hybrid Isometrics by grabbing the book Overcoming Isometrics from Red Delta Project. One of the best books out there today on the subject of Isometric Training. 

Isometrics As A Cardio Workout?

When most think of cardio; it's running or jogging on a treadmill or going around a town or neighborhood or even doing some kind of aerobics like spin classes. Those have their pros and cons like anything else but the real form of cardio comes in so many other things we tend to forget. You can chop wood or swing a sledgehammer smashing a tire, do sprints, work with the slam ball, do hundreds of squats or step ups, hell even do plyometrics. All of these give off a powerful cardio affect that actually is a lot more functional than just pure jogging. However; does Isometrics count as cardio?

The legendary Steve Maxwell has said that some of the best cardio is from strength training and he was referring to more on the Isometrics side of it and for years, I didn't think much of it cause I didn't even think it was possible. Cardio in a nutshell is just exercising to get the heartrate up to a certain level and keeping it there for a good period of time or raise it and lower it in intervals like from Sprints for example. When I started to really understand how easy it was to get the heartrate up during Isometric Workouts, it became clear that Isometrics are one of the best methods for getting in a great cardio session. If you really think about it, you can get some killer cardio from Yoga especially DDP Yoga.

When it comes to Isometrics, you learn to provide how much tension is used within the amount of time you're working a hold. If you don't use a lot of tension say 30% of your strength, you can do a hold for a good amount of time like say trying to do a 5 minute Horse Stance; it doesn't sound like that long but when you keep the tension at a certain point and the muscles start to burn and controlling your breathing, at a certain point, it becomes harder and harder to keep a steady breathing pattern. Your heartrate goes up and starting to sweat and you're not even moving. How crazy is that? Now how about using tension where you only last 7-12 seconds? The amount of tension normally would be around 65-80% of your strength so you're really digging into the hold hard and your breathing pattern is different. It's not the same as if you're using lighter or decreased tension. 

Both short and long duration holds benefit the body well and your breathing is a key in both. Never hold your breath whatsoever in Isometric Training or in most training methods for that matter. Last night I did an Isometric Workout where I did both Overcoming & Hybrid Isometric Exercises for 45 seconds each doing a curl, squat, deadlift, plank, bent arm pushup and dead-bug. Those kicked my ass because after each exercise, I was feeling my heartrate go up and I was pushing/pulling/squatting more in the 60-65% strength range and it felt like an eternity, they were that tough. I was sweating, breathing hard and feeling the pump in some of them. I wasn't even moving yet I came out of that feeling like I just ran a marathon. 

Never underestimate the power of Isometrics. They'll kick your ass in ways you didn't think were possible and can build muscle like crazy (not over-bloated type muscle like in today's bodybuilding) and I mean the type of muscle that hardens and is tight. It teaches how to handle tension and controlling it. Strength & Power beyond belief man and with the cardio aspects of it, that's just icing on top of a killer cake. Now that doesn't mean Isometrics are the end-all-be-all, movement is life after all so do plenty of training that's dynamic to get the best of both worlds. Be strong but be safe as well, training is meant to help prevent injuries, not cause them and Isometrics when done right is one of the safest yet most powerful methods to help build an injury-proof body. 

Lions & Tigers: Hybrid Isometrics To Develop Awesome Strength

Now I know what you're thinking, "What the f*ck do two different wildcats have to do with Isometrics?" Good question...You've heard of the Liger right? The offspring of a Lion & Tiger? They do exist along with nearly a dozen other animal hybrids. A hybrid can take on features and combined levels of that wild strength to develop exceptional DNA that is rare and off the charts powerful. 

Hybrid Isometrics may not have the same realistic comparison but it is a style of training that is a little more advanced than your typical Isometric Exercises. They're the combination of Overcoming & Yielding Isometrics; the ability to go against gravity while also trying to push/pull through a immovable object at the same time. Both styles of Isometrics have their pros and cons like anything else and have used both many times doing Horse Stance Holds, Fist Planks, Curls, Deadlifts, even Arm Wrestling. Combining the two is a whole other level level of Holy Shit.

I first learned about the Hybrid when I read Matt Schifferle's Overcoming Isometric Book. Quite frankly it's one of the best books ever written on the subject and the idea of Hybrid Isometrics fascinated me. It takes the best qualities of the two styles and promotes strength and muscle on a different scale that does take practice to truly understand. The way he puts it is actually pretty simple and not very complicated which I like because in many cases through the fitness industry and social media plague of trainers, complicated explanation and training seems to be the norm and it shouldn't. 

One of the best exercises that targets practically everything is the Hybrid Push-Up which simply enough, you take a strap long enough to wrap around the upper back and be able to give you that stopping point in the pushup with the arms bent and hold it. Even 30 seconds of this can feel like forever and you're shaking like a leaf. Some want to give the idea that the yielding version of the mid pushup plank will develop a harder body and build that mental toughness to create strength which in reality it can but sometimes, once you reach a certain time, what the hell is it really doing? The Hybrid version here builds strength on a different level by fighting both gravity and staying at a sticking point at the same time. The longest time I've ever held this was just over a minute and it just took me down. It's very hard once you understand it and it tells you where your weaknesses are. Here's a 40 second video of me doing it. 

Another great Hybrid Isometric is something you won't find in the Overcoming Book and it's something I thought of that takes the traditional Horse Stance with a Push Press. In Martial Arts like Kung Fu or Karate, the Horse Stance is a staple of many benefits to build strength and endurance in the legs and the longer you hold it, the more the body comes into play. At times to make it even harder to fight gravity, they'll use heavy rings on the wrists and hold the arms outward at chest length. Another idea from this is how football players hold the blocking position and push the Blocking Shields as hard as they can. My Isometric Exercise combines the Blocking Position while Pushing The Dummies basically. I didn't invent this obviously but it was just a thought of in my head and went with it. I held this for about two minutes and it hits so many muscles and really tackles the tendons and ligaments in the knees, shoulders, elbows, wrists and ankles. 

These exercises will give you a different set levels of strength that can be used for real life and harness a different level of the mind/muscle connection that puts things in perspective. I said before, they're an advanced level of Isometrics so learn the mechanics and holds of both Overcoming & Yielding. I've written that Overcoming Isometrics are basically the Game Genie Of Fitness and Yielding is like a secondary cousin but together, they'll skyrocket strength levels you didn't think existed. It's helped my strength in many areas but I'm also just learning more about them and testing exercises that are not in my normal state of training so my analysis isn't there yet. Grab the book from Matt and his other books like Micro Workouts, Grind Style Calisthenics & his new book Suspension Calisthenics.