Preliminary Isometric Tension Improves the Effectiveness of Dynamic Work by up to 20% by Hristo Hristov

Preliminary isometric tension has these three advantages:

1. it warms up the body
2. it has an immediate positive effect on your dynamic strength
3. it has a long term positive effect on your lifts

You can utilize preliminary iso tension on your max testing days. Here is the scenario: you are testing your Bench Press max. Load 50% of your projected max. Perform 3 sets of 10 sec holds in the position where the bar is 1-3 inches above chest level (rest 10-30 sec between sets). In the next 15 minutes, perform 2-5 sets of 1-2 reps gradually increasing the weight to around 90%. Example:

• Rest 3 minutes, 2x50%
• Rest 3 minutes, 2x70%
• Rest 3 minutes, 1x80%
• Rest 3 minutes, 1x85%
• Rest 3 minutes, 1x90%, Rest 3 minutes

Psyche up, and go for your projected max. Good luck.

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BIO:

Hristo Hristov owns X3MSoftware, a company specializing in developing diet and fitness tracking software. Hristo has a degree in Computer Science and passion for strength training. Hristo has designed and written Fitness Assistant, X3MSoftware's leading software product. Download your demo at http://www.x3msoftware.com

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