Post Isometric Contraction
Eccentric Exercise
How To Build Muscle With Isometrics
If you are looking for more information about how to build muscle using post isometric contraction eccentric exercises, then you'll want to read every single word in this report.
Post Isometric Contraction Eccentric Exercise or P.I.C.E. is a strength training exercise protocol. Isometric contraction has been shown to increase strength in a very short period of time.
Many times this increase is in excess of 300% according to scientific studies conducted at the Max Planck Inst. in Germany. However, recent developments have shown that utilizing eccentric exercises as part of your isometric training can you even greater bodybuilding benefits.
Simply put you must continually increase the resistance you are using, if your muscles are to grow.
Whether you are using free weights, resistance bands or a Bullworker type exerciser like the Bully Xtreme, it doesn't matter.
What matters is that in each and every workout you attempt to use more and more resistance. That in a nut shell is how to build muscle. There are 3 ways to increase the amount of resistance you place on a muscle:
- Do more reps with the same amount of resistance each time.
- Do the same number of reps but use more resistance
- Use the same number of reps and same amount of resistance, but
shorten the rest periods in between sets.
- The most common ways to add more resistance, in order to build
muscle, is with the first 2. Using more resistance and/or doing more reps.
Post Isometric Contraction Eccentric Exercises Builds Superman Muscles
One of the most effective techniques to increase muscle size and strength is to incorporate the use of Isometrics in your training program. But, these aren't your typical type of isometrics. OH NO.
This is Isometrics with a twist. It's called "Post Isometric Contraction." (PIC)
What H&@# is it?
Well as opposed to regular Isometrics where you only do one repetition and hold it for 7 to 10 seconds. This method of training utilizes the best of all aspects of strength training.
In this training you would do your normal exercise for example.
Let's say your doing a dumbbell curl with resistance bands, a dumbbell or a Bully Xtreme. You would do the normal curl lets say for 9 repetitions. Now here's the twist on the last rep, number 10 you would hold the contraction to a count of 10 or 10 seconds.
Why do this?
Well since the bicep has been pre-fatigued due to the 9 repetitions you have done, in order for the muscle to hold the contraction in the 10 th rep it must recruit more muscle fibers in order to hold the contraction.
What does all of this mean??
Mind blowing results faster than you have previously thought possible.
Don't believe me?
Try it out for yourself. You will not believe the results! Oh I forgot about the E in PICE
The "E" stands for eccentric training.
Eccentric training (also known as negative training) is a technique that allows you to push your muscles past their normal point of failure.
This allows you to handle more Bully resistance eccentrically, 30 to 40 % more resistance than you could normally handle. (concentrically)
What's The Difference Between Eccentric And Concentric?
Eccentric movements are those exercise movements involving the lengthening of muscle fibers. They are the opposite of concentric movements, which involve the contracting of the muscles.
Eccentric training is much more demanding on the muscles and therefore it fatigues them far more than you could concentrically. It actually damages muscles to a greater extent, so there is a higher possibility of greater stimulation and subsequent growth.
So how do you use this principle in your Bully Xtreme training?
That's for another post!
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