{"id":148844,"date":"2025-09-11T11:51:11","date_gmt":"2025-09-11T11:51:11","guid":{"rendered":"https:\/\/www.newsbeep.com\/us\/148844\/"},"modified":"2025-09-11T11:51:11","modified_gmt":"2025-09-11T11:51:11","slug":"isometric-holds-can-build-just-as-much-muscle-as-full-reps-finds-new-study","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/us\/148844\/","title":{"rendered":"Isometric Holds Can Build Just as Much Muscle as Full Reps, Finds New Study"},"content":{"rendered":"

Exactly how you lift has garnered significant attention from researchers in recent years. With studies examining the exact length of time you execute each rep, which portion of the rep you focus on the most and even how it effects muscle growth at different parts of the muscle, it’s clear that there is still a lot to be learned about hypertrophy<\/a>.<\/p>\n

Now researchers set out to examine the effects of training with isometric contractions (particularly in the stretched position<\/a>) versus full range of motion reps, and its effects on muscle growth<\/a>. It’s long been believed that isometric training is inferior for muscle growth<\/a>, but the new study challenges this notion.<\/p>\n

The Study<\/p>\n

The study<\/a>, published in Applied Physiology, Nutrition, and Metabolism, aimed to compare the effects of isometric training<\/a> at long muscle lengths<\/a>, and full range of motion<\/a> isotonic training on regional hypertrophy of the quad muscles in trained lifters. Specifically, it set out to determine whether isometric or full range of motion training caused different hypertrophic effects across different regions of the front and side thigh muscles.<\/p>\n

What to read nextMethods<\/p>\n

The study included:<\/p>\n

23 healthy, trained men and women.An intervention of 6 weeks, training twice per week. Each participant\u2019s limbs randomly assigned to either unilateral isometric or full range of motion knee extension. For the full range of motion condition, the leg performed reps to failure through the entire movement. For the isometric condition, the opposite leg performed max-effort contractions against an immovable machine with the knee fully bent for approximately 30 seconds.Muscle thickness was measured before and after the intervention at different points along the front and side of the thigh.\"muscular<\/p>\n

VlaDee\/\/Getty Images<\/p>\n

Results <\/p>\n

Both methods grew the quad muscles by a similar amount. On average, the isometric leg grew slightly more (about 1.9% vs 0.8%), but the difference was too small and uncertain to call it conclusive. The biggest hint of an advantage for isometrics showed up in the upper part of the thigh, but again, the data wasn\u2019t clear enough to be sure.<\/p>\n

What Does This Mean for Us?<\/p>\n

Isometrics usually get written off as second-rate for muscle growth. But this study shows that when you hold them at longer muscle lengths \u2014 think the bottom of a squat<\/a> or leg extension<\/a> \u2013 they can be just as effective as moving through a full range. That makes them a solid option for building size when you\u2019re injured, short on kit, or just want to mix things up.<\/p>\n

For experienced lifters, both full-ROM and isometric training can build big quads<\/a>. In fact, long-length isometrics may even give you a slight edge in some areas of the thigh. More research is needed, but the takeaway is to not sleep on isometrics. <\/p>\n

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