Isotonic training: definition, benefits and differences with isometric

In isotonic training, dynamic exercises are performed that keep the muscle tense throughout the movement.

What do I mean?

Today we are going to understand this in more detail and see what the benefits of this type of training are, as well as talk about some exercises that you can already incorporate into your card.

We will discuss the difference between isometry and isotonia, two often confused contractions, and muscle hypertrophy.

If I’ve intrigued you, I’d say get started right away.

What is isotonic training?

Isotonic training involves dynamic muscle contraction, in which you keep the muscles tensed during both the concentric and eccentric phases.

In the concentric contra ction, the muscle contracts and shortens in order to lift the load. An example is when you bend the elbow and shorten the biceps in the dumbbell curl.

During the eccentric contraction, on the other hand, the muscle contracts and stretches to lower the weight or discharge it permanently. It happens every time you lower the dumbbell and return to the starting position.

Remember: the same weight is always used throughout the movement.

Do not change the load during the two phases, also because it would be complicated.

In isotonic exercises, muscles are subjected to constant tension that will cause them to develop and strengthen, workout after workout.

As forequipment, it’s up to you.

You can train free-body performing exercises such as push-ups or use a few pieces of equipment, such as a kettlebell or a pair of dumbbells.

As you go along, you may decide to add new exercises to your training, to alternate between stimuli, and buy the necessary equipment accordingly.

Or you can use isotonic machines.

There are many: you can choose the pectoral machine or chest press for the upper body, strengthen the core with the abdominal machine or train the lower muscles with the leg extension or leg press.

Or you can focus on your back muscles with a pulley station.

If you want to learn more about the exercises, they are divided into two categories:

Isotonic isolation exercises

In these exercises we focus on one particular joint. They are perfect for a more focused workout.

Some examples are curls, extensions, and lateral lifts.

Compound isotonic exercises

Here things change because we involve more joints.

These exercises are more functional because they more closely mirror the movements we perform every day.

In everyday life we hardly use one muscle; we are more likely to involve several at the same time. Some compound exercises are push ups, deadlifts, and lunges with dumbbells.

Benefits isotonia

Isotonic movements lead to many benefits, includingincreasing physicalmass and strength with fewer repetitions than other activities.

This is because they develop muscle power throughout the exercise.

They also promote greater blood flow to muscles and help increase bone density.

In addition, by integrating different isotonic exercises, you will be able to strengthen all muscle groups and perform a complete workout.

Other important benefits include a more active metabolism andincreased muscular endurance.

Isotonic exercises: some examples

There are so many isotonic exercises. Today I will describe three of them: flat bench presses, biceps curl, and arm bends.

Flat bench presses with barbell

Flat bench presses are an excellent exercise to stimulate various muscles. Specifically, we discuss the pectoralis major, triceps, deltoid, anconeus and biceps brachii.

First, you have to lie on the flat bench with the barbell at the right distance and in scapular set-up.

Rest your feet firmly on the ground and hold the barbell with a grip that is neither too tight nor too loose.

Small tip: If you choose an Olympic barbell, you will already have the marks.

Carefully detach the barbell from the rack.

Slowly, mind you.

Carry it above you so that the weight is offloaded onto the back of the bench; it should not be supported by the arms.

Inhale and bring the barbell to your chest until you touch it.

Then push, return to starting position and exhale.

An alternative to this exercise is dumbbell stretches: great for changing stimuli, training stabilizing ability, and developing precise beams that are not used with the barbell.

Curl for biceps

The curl is a great movement to train the biceps brachii and has a thousand variations.

In this case we will understand how to perform the dumbbell curl, next we will see how you can modify the exercise.

First, the grip: you can choose to hold the dumbbells in hammer or supination.

You usually start standing with your arms perpendicular to the ground.

Hold the dumbbells with a neutral grip, that is, with your palms facing your body.

Rotate the wrists and turn the dumbbells forward.

Begin with the concentric phase in which you flex your elbow until you reach your shoulders.

Next, begin the eccentric phase by bringing the dumbbells down in a slow, controlled movement.

Remember to keep the elbow steady and attached to the body. You must not bring it forward when you flex the elbow.

If we talk about variations, you can decide to do the curl also with a barbell or at the cable, depending on the stimulus you prefer to give and the equipment you have available.

Arm bends

Arm bends (or push ups) are perfect if you want to train your pecs without using machines or any other equipment.

You will only need the floor and your body, simple enough I would say.

Start with your hands firmly on the ground at the same width as your shoulders and your arms fully extended.

The elbows should be in joint lock and the glutes tense.

Enter scapular set-up with shoulders away from ears and shoulder blades slightly close together.

At this point bend your elbows until they touch the ground; they should reach a 90-degree angle.

Then push and return to starting position.

To start gradually and get used to the movement, you can start with your knees on the ground.

Remember to set your shoulders properly before you start. If you don’t, you will endanger your joints and reduce muscle activation.

Difference between isometry and isotonia

As we mentioned earlier, isometric exercises are sometimes confused with isotonic exercises, but they are in truth very different.

Isotonic exercises include dynamic movements in which muscle tension is maintained through a concentric and an eccentric phase.

Isometric exercises, on the other hand, are static movements in which you keep the muscle in tension without moving it for a specific period of time.

Some examples are plank or wall squats.

The goal is to remain stationary in place for a series of seconds.

Rest and then start again with a new repetition.

In isometric movements, the muscle is not shortened and lengthened. Rather, it maintains the same joint length and angle throughout the exercise.

Even in isometric training you can use equipment to increase muscle volume, but you can also decide to train free-body, as in the case of the plank.

All you need is the right clothing and a mat.

Since we have talked about the benefits of isotonic exercises, why not talk about isometric exercises?

Isometric exercises make it easy to achieve muscle contraction and help develop strength in precise areas of the body.

They improve bone density, blood pressure and cholesterol levels, as well as strengthen joints in general.

As you can see, isometric exercises are completely different from isotonic exercises and have different benefits.

Both of these movements help and stimulate your muscles, therefore, it would be good to include both of them in your workout schedule to get more variety, stave off boredom and increase stimulation.

Muscle hypertrophy and its relation to isotonic training

Before we understand what the connection between isotonia and muscle hypertrophy is, let’s understand what the latter concept means, which you have surely heard of before.

Muscle hypertrophy is the increase in overall muscle volume that leads to improvement in specific motor functions and actions.

It occurs through adaptive modification that increases the size of cells in a specific tissue or organ.

Simply put, with hypertrophy you increase your muscle mass.

Since it is one of the main goals of training for many, how is it achieved?

With specific training consisting of high-intensity exercise (HIT) and strength training with a high eccentric component.

However, it is not enough.

To increase your muscle volume, you also need to eat a healthy, balanced diet that gives you the right nutritional intake.

Nutrition is always closely related to training.

Regarding isotonic exercises: yes, there is muscle hypertrophy in the movements you perform.

You must, however, gradually increase weight or strength over time to achieve significant hypertrophy.

Progressive overload is the key, in addition to feeding and resting.

Conclusion

Now you know what isotonic movements are, why you should do them, and which ones you could start with.

Be sure to consult your personal trainer before adding exercises to your workout sheet.

Plus, know the difference between isotonia and isometrics and the importance of muscle hypertrophy.

I’d say that’s all for this article, all that’s left is to wish you a good workout!