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Strike a pose: looking for increased definition? Give the advanced training principle "isotension" a shot - Smart Training

Men's Fitness, August, 2002 by Allan Donnelly

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AT-HOME ISOTENSION WORKOUT

Chest--Downing: "I usually do something that resembles a pec-dec flye, or an invisible Hammer Strength press."

1. PEC-DEC FLYE

Bend your elbows and raise them to about shoulder level, keeping them slightly lower than your hands. With your head up, slowly bring your fists together in an arc--as if hugging a barrel--squeezing your pecs (1a). Stop just short of touching your fists, and contract your pecs as forcefully as possible (1b). Do this for as long as you can, then release slightly and repeat. Tip: Flex your lats and squeeze your shoulder blades together on the eccentric portion of the move.

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Biceps--Downing: "A standing barbell curl and a seated concentration curl are both great movements, especially the weightless concentration curl, for emphasizing the peak contraction."

2. CONCENTRATION CURL

Sit on a chair and lean forward slightly, placing your upper right arm against the inside of your thigh, close to your knee (2a). With your left hand on your left thigh for support curl your right hand up to your shoulder, rotating your thumb away from your shoulder on the way up (2b). Pause, then squeeze. Lower and repeat. Tip: When returning to the starting position, act as if you were pulling a weight down by flexing your triceps.

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Triceps--Downing: "Two good options are a simulated rope press-down and a triceps kick-back."

3. ROPE TRICEPS PULL-DOWN

On the press-down movement, start with your palms facing each other (3a), then rotate them so they're facing your legs on the way down, as if you are pulling the rope handle toward the outer part of your legs (3b). Pause and flex at the bottom of the move. Tip: On the way up, act as if you were curling the rope upward, and flex your biceps.

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Back--Downing: "Standing or seated, I go into a position as if I'm doing a type of row."

4. STANDING CLOSE-GRIP ROW

Reach in front of you and pretend you are grabbing a V-handle as if performing a seated cable row (4a). Using only your lats, pull your hands back toward your abdomen, keeping your elbows as close to your body as possible, and squeeze your shoulder blades together (4b). Tip: Contract your chest as you push your hands out to the starting position.

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Shoulders--Downing: "I like to simulate a military-press type of movement to hit all three heads of the deltoid."

5. LATERAL RAISE

Stand as if holding a dumbbell in each hand. With a slight bend in your elbows (5a), slowly raise your hands in an outward are toward your shoulders. Continue up as high as you can for a harder contraction, and squeeze at the top (5b). Pause, then lower and repeat. Tip: Flex your lats and pull your shoulders back and down throughout the movement to limit the involvement of your traps.

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Hamstrings--Downing: "Lie on a bench or on a bed, with your knees hanging just over the edge, to try and mimic a lying leg curl or a standing single-leg curl."

Strike a pose: looking for increased definition? Give the advanced training principle "isotension" a shot - Smart Training

Men's Fitness, August, 2002 by Allan Donnelly

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