Is it possible to get stronger without moving a Muscle?
According to Science and Bruce Lee, YES. Isometrics ,also callled Static training has proven to increase strength and size gains. It can be done as:
Holding a weight at a certain position, let's say, at about mid-range for a certain amount of time(Yielding isometrics) ,or Pushing or pulling against an immovable resistance(Overcoming isometrics). According to formula of Work=ForcexDistance, no work is done here. But, if we eradicate the Physics and look at the real world,you are applying a lot of Force,which is leading to recruitment of a shit ton of muscle fibres. That recruitment is reponsible for making you better at that stress level and over time adapt to it.
But, you are here for looking good,right?
The perfect example of using Isometrics was in fact, Bruce Lee,who was a 145 pound guy, who could easily slap a 200 pound guy, across a room. That's the power Isometrics gave him, amd could surely give you.
Now, how can you include Isometrics in your workouts:
1. Do them Separately from your main workouts: To reach max level of Performance,you can do them differently.
2. Perfrom 3-5 sets of 10-15 secs hold or squeeze between the sets to get maximum activation:You can do Isometrics, just after you are done with a heavy load.
3.By increasing the training Frequency: Stubborn body parts will start to respond, by increasing their training frequency.
Example:Biceps/Back=Single-Arm hang. Calves=Single leg standing calf raise. Hamstrings=Nordic hamstring.Glutes=Hip hinge with rotation. Chest=Push-up peak Contraction. Tricep=Dip peak contraction.Deltoids=Crucifix holds. Quads=Leg Extension holds.
Let's cut the BS and get to the point. For decades, men built slabs of muscle, with simple three days per week workout sessions. They grew Big and strong. We must learn from their successes and try to inculcate their tips in our training. Men like Reg Park, Steve Reeves, Leroy Colbert, all did this, and went out to be One of the biggest and strongest.
Here are some of the reasons, you should be doing this too:
1. Better Fat loss: No one cares, how much mounds of muscle you have,unless you have the low enough Body fat Percentage to flaunt it. Whole body training will result in far better mobilization of fat cells than an average split, which will result into far better fat loss. It also improves/instigates gene activity which would keep metabolic processes revved up all day.
2. Greater Muscle mass: Research shows that Whole Body training improves Testosterone:Cortisol ratios. That means, more Anabolism and less Catabolism. This would ultimately lead to increase in protein synthesis and better muscular growth.
3. Better Recovery: With full body training, you'll have at least 48 hours of rest between workouts, which will lead to better recovery, Another thing that aids Recovery is low volume per workout, which will ultimately lead to less muscular damage, thus fastening the Recovery.
4. Anabolic Hormones: Whole body training has shown to increase, Testosterone levels and Growth Hormone levels, which lead to less body fat, more muscle, aka; Anabolism. And,less cortisol levels, which will ooze out the protein degradation.
5. Greater Strength: Want to get better at Squat? DO IT OFTEN. Want to get better at Bench press? DO IT OFTEN. Just look at Reg Park, he favoured 5x5 workouts, which involved mainly compound lifts and your aim was to just get better at them,every workout session(with No Ego lifting). The results in terms of Size and Strength spoke for themselves.
6. Look&Feel Better: With all the pros, Full body training has to offer, you'll start seeing the improvements in your Physique in no time. Improved Confidence, better stress handling capacity,improved posture are just some other benefits.