Static Holds within Dynamic Workouts

This edition’s Building the Beast goes back to the good old fashion bodyweight workout of the push up, squat, sit up etc… but with a slight difference. You see it wouldn’t be any fun to write an article on trying to get out your maximum amount of push ups or sit ups without adding some twist now would it. Our twist this edition is going to be adding an isometric element to our workout, that of the static hold.

In Ross Enamait’s book Never Gymless he cites research done by Dr. Theodore Hettinger and Dr. Eric Muller in the 1950s, which stated that a daily isometric effort at 66 percent of maximum intensity, held by six seconds, could increase strength by approximately 5 percent each week. He also cites that in order to perform an effective isometric hold the hold can be preformed over a range of 15 to 20 degrees on either side of the training angle. Now if that’s the case then adding an isometric element to an endurance-based workout should mess up your daily boring body weight circuit a bit, shouldn’t it? By now as readers of this website you must be aware that we at Brutal like to train in a chaotic fashion so why don’t we give this a go!

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