One more thing, while I remember. NWlifter wrote an article for The WeightTrainer called
Energetics. In his article he pointed out that: <div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The energetic theory is one in which the energetic cost of the contractions, or sum of contractions, is used as a measurement tool for the upregulation of protein synthesis. ... The energetic cost is more related to the time factor, i.e. ATP turnover per time period. ... High rates of ATP turnover require high frequency contractions (rate coding)and high tensions. ... Recruitment and rate coding increase until recruitment is full, then rate coding will continue to increase until maximized. ... A final point is concerning a measurement variable, termed TTI (Tension Time Integral), where the average true tension is computated, and is directly proportional to the energetic cost of a contraction. ... What your seeking, is protein upregulation. Your means is through an application of external resistance that will induce full recruitment and higher levels of rate coding. These factors have been shown to induce a hypertrophic effect.</div>This is one part of what the isometrics are for - maximize ATP turnover by utilizing max recruitment and max rate coding (besides the part of causing great mechanical stimuli).
Now this is not the whole of it. Metabolic stress is also a part of the puzzle. NWlifter wrote another piece called
Occlusion: What's Blood Got to Do with It? I qoute:
<div></div><div id="QUOTEHEAD">QUOTE</div><div id="QUOTE">The extremely high 'backing up' of fatigue products, in addition to a lack of oxygen, reduces the fiber's ability to generate force very rapidly. This leads to full activation levels (full recruitment and high rate coding) leading to tetanic contractions. Further, muscle cells will consume ATP at rates equal to higher resistances. ...
There are two main points we can learn and/or use from this information;
- High fiber activity levels, reguardless of the load, still induce myofibrilliar hypertrophy. Tension is a means to an end. The stimulus lies in the higher rates of work per time. This explains why better results are seen with repeated efforts. The first rep of a set using a 5RM, has the same peak tension as the last, but performing all 5 is more stimulating than performing just the one.
- A person can take advantage of the effects of occlusion without tying tubes and bands around their limbs. (Please, avoid using occlusion to train your neck muscles) Furthermore, one would not have to use a pure isometric workout, but possibly use isometric contractions as 'finishers' or additions, to a normal set of repetitions.</div>Honoring the topic of the thread: If we combine them both, we may be able to generate equal stimuli as several sets of dynamic contractions (a blend of moderate mechanical and metabolical stimuli). Of course, the more conditioned a trainer is, more time is required to get equal stimulation as before, because of RBE. Newbies can grow with a little less effort. Am I making sense?
Thanks again QuantumPositron for sharing your personal anectdote. Isometrics build strength at the joint angles it's performed (carryover effect is 15-20 degrees). That's why it doesn't transfer over so easily to the dynamic movements. The general practice for powerlifters is to use it from several angles (top, middle, bottom position). Also read strength coach Dan John's reflections on overtraining using isometrics in his newsletter
Get Up!, fouth edition, page 4.
A final note. If you are to try isometrics, take care to not load to much weight at once. Do it progressively so the tendons and ligaments can adapt to the increasing load. Otherwise you easily can get injured (I know - I still got pain in my wrists from going to heavy to soon). Warm ups and stretching are neccesary. And don't get carried away. Pulling 1000 lbs from the rack is cool, but it's also a tremendous strain. Be careful.