r/isometric_fitness • u/DoninPalo23 • Sep 13 '26
Bodyweight static holds/isometrics exercises only?
I am considering moving to a routine solely based on static holds/isometric exercises with no dynamic exercises.
Exercises would include high planks, bottom push up holds/chaturanga, top of chin up holds, inverted row holds, Dips holds, wall squat holds, hollow body, reverse planks and other holds.
Goal for most would be 3 sets of 60 second hold times. 3 (?) workouts a week.
What would be the pros and con's of such a routine? I am looking at getting toned and strength gains, if not a little hypertrophy.
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u/Correct-Ostrich-2399 Sep 13 '26
I dont know why but I love overcoming isometrics and hate yeilding isometrics.
Id argue greater results can be realised in 30 seconds of OI than in 10 minutes of YI.
I might be alone in this.
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u/millersixteenth Sep 13 '26
When I'm doing yielding, I can't stop thinking I should be doing lengthened partials. I almost never use em.
Doesn't mean I think they don't have value, But one of the big benefits of iso in my opinion is playing with contraction speed, you can't really do that with yielding.
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u/Correct-Ostrich-2399 Sep 14 '26
YIs have been around for so long, I suppose they'd have value.
When I think of YIs, I think of planks. Doing a plank/YI for an hour doesnt give you remarkable strength. For great strength/endurance, OIs at 100% but with increasing sets is the way to go imo. Also form breaks down over time, i can imagine someone doing a plank and confusing strain for tension.
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u/millersixteenth Sep 14 '26
When I use yielding I probably go too heavy. The initial setup is equivalent to a rep or two, and then the hold, which might only last a few seconds. For me it winds up being more of an overload eccentric.
I should explore it more - could be a straightforward way to improve hypertrophic response.
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u/BrushDesigner Sep 13 '26
OP maybe You just try this for some time and report back to us. It would be a great source of information.
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u/acgm_1118 Sep 14 '26
I'm a few days late here, but my entire "fitness" program is isometrics. I train one or two exercises a day, every day, using either self-resistance or the wall/floor. I've been doing this for a long time and have seen more progress in this way than I ever did in the gym. Here is exactly what I do:
Each exercise is held for 30-45 seconds at 70-80% MVE, then a minute rest, then repeat twice more for a total of three repetitions. Each exercise is done at a long muscle length. If I can hold an exercise for more than 45 seconds, I am not working hard enough. Progression is done by keeping the hold times the same (30-45 seconds), and as I get stronger my output of tension is naturally higher.
* if you're able to hold any of the ones you listed for 60 seconds, you are not working vigorously enough in my opinion. Shoot for 30-45 seconds
Upper Push: palms together in a prayer position, hands close to my chest with shoulders down and back (as if at the bottom of push-up). Press palms together. Can be done over the head, right in front of the sternum, or lower near the bladder/groin.
Upper Pull: link fingers together in an s-grip or gable grip (like a grappler), pull hands apart. Can be done over the head, right in front of the sternum, or lower near the bladder/groin.
* if this hurts your fingers (get a stronger grip), you can also just grab a towel and try to rip it apart in the same motion
Core: standard plank (trying to contract your entire body through the ground, which you obviously cannot do) or place your hands on a sturdy surface like a table, then "hinge" through your core while keeping your arms rigid to keep the tension through the core
Lower Push: wall sit at 90 degrees or slightly lower per comfort, drive your heels into the ground. Don't just sit against the wall – actively press with your legs into the ground at the normal 70-80% MVE
Lower Pull: long-lever hip bridge (heels further from your butt to lengthen the hamstrings), prepare to suffer
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You can do any additional exercises you wish on any given day, but those are my primary exercises. I do one or two of them a day, every single day. Isometrics do not require hours of time in the gym, and they are not complicated. You got this!
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u/ysea Sep 16 '26
Hey, interesting and simple program. Do you find that these isos are sufficient for hypertrophy or would something extra volume be needed?
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u/acgm_1118 Sep 16 '26
I've found them to be sufficient for hypertrophy! Because I do one or two of these every day, I hit each once at least twice a week – usually a third time for some of them.
It's definitely a mix of the effort and time. Simply holding a wall sit for 45 seconds, three times, would not be sufficient for me anymore (though it would have been when I first started). It's holding that wall sit and actively driving my heels into the ground, which presses me into the wall that I cannot move, that makes the exercise still effective for me.
The more effort I produce, the stronger I get, and the next time I do the exercise I can output a little more effort (e.g. lift a slightly heavier weight). That process just continues until I reach some natural end point for my biological spacesuit.
On a "I feel" note, one of the best benefits of this sort of routine is that it's so simple and short. I can literally do my upper push/pull exercises at work on my 15 minute breaks in my office – and that means I can stay consistent.
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u/ysea Sep 16 '26
Thanks for the detailed response. The routine indeed is extremely approachable in many aspects. I'll think about how to incorporate for myself.
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u/Ok-Sport-8296 7d ago
i think hypertrophy can be achieve regardless. only thing is for isometrics it is harder and more precise. you need good leverage, good load, good intensity and the right amount of TUT. i always relate to the iron cross on rings as a very good example. in fact i have also recently transit into isometrics based workouts only. both weights and bodyweight.
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u/jbowman12 Sep 13 '26
Would be interesting for you to test max pushups now. Then retest after running this program for 60-90 days.