Hold It Steady

When people workout they use straight sets and supersets and many other ways to stimulate their muscles. A very good way that people really look past is using isometric exercises. Isometric exercises or holds are when you hold a position whilst the muscle is under tension. An explanation is during a bicep curl you could curl the dumbbell up and hold the position when you reach a 90 degree bend in your elbow. Doing this keeps a constant strain on the muscles and tires the muscle out even more than usual and faster. It is also good if you find your rush your sets and struggle to slow down your repetitions. Below is a few exercises regularly used in the gym in which you can add isometric holds.

Cable Flyes - Halfway through the concentric phase of the fly hold the position for 2 seconds, carry on until you reach the full range of motion. As you come back in the eccentric phase stop again in the same position for 2 seconds and finish the rep. That's one.

Reverse Cable Flyes - The same as above but for the back muscles.

Isometric Lat Raises - Get a partner to stand behind you and raise you arms out to the side at 45 degrees. Get your partner to press down on your hands as you press against them. If you arms reach shoulder height get a stronger partner. If you train alone then get a pair of dumbbells and hold then at shoulder height out to the side. Hold this position for 30 seconds and try to fight against the decent.

Dumbbell Curl - Take a pair of dumbbells and hold them at your sides. Palms facing forwards curl one up to 90 degrees and hold it there. Curl the other dumbbell all the way up and back down. Then curl it up to 90 degrees and switch to curl on the other side curling the dumbbell from the 90 degree hold up to your shoulder, all the way down then back up to 90 degrees.

Tricep Rope Extension - Stand to a cable pulley and put the cable all the way to the top pin. Attach a rope to it and stand holding the rope. Keeping your elbows in extend the rope to 90 degrees and hold for 2 seconds, then complete the concentric phase. Pause at the bottom and contract the tricep then on the eccentric phase stop again at 90 degrees for 2 seconds before completing the full rep.