How to Build Muscle Without Isometrics

While there are several methods for developing strength, increasing muscle mass is a singular effort, requiring progressive overload through dynamic exercise. Isometric exercise taxes target muscles through static resistance, and this is not ideal for increasing muscle volume. You can build muscle mass without isometric exercise by employing the principle of hypertrophy and performing concentric/eccentric exercises.

Instructions

    • 1

      Grab a calendar and set your workout schedule. You can use one of several workout schedules, including a three-day, four-day, five-day or six-day regimen. For three-day routines, each session will cover all of the major muscle groups in the body. For the other schedules, you’ll need to use a split-body routine. For example, a four-day routine may split your exercises into upper and lower body, where you do two sessions that focus on each.

    • 2

      Perform compound, two-phase exercises that feature both a concentric and eccentric phase. Such exercises include many strength-training exercises, including the bench press, deadlift, squat, biceps curl, triceps extension, shoulder press and leg press.

    • 3

      Lift heavy weight through progressive sets, where you limit your repetitions to no more than 10. Approach and reach your maximum weight for each exercise, and push to increase that maximum each week. Use 5x5 sets or pyramids for maximum hypertrophic activation. A 5x5 set is where you do five repetitions per set for five sets, increasing the amount of weight you lift for each repetition. A pyramid progresses in a similar way, except as you increase the weight, you decrease the number of reps to a peak of two reps, then you work your way backward.

    • 4

      Eat a protein-dense yet balanced diet that fuels muscle growth and optimizes your metabolic processes.

    • 5

      Rest at least one full day following a workout for a specific muscle group or body segment before working it again. For example, if you work out the chest on Day 1 with bench presses, chest flyes and chest dips, hold off at least 24 hours before working them again. This will give your muscles enough time to recover from the workout, letting them regrow thicker and stronger.