Isometric Routine - advice?

flywheel

At last routine change gym trainer suggested an isometric approach... so I'm currently doing a standard enough routine but each rep involves holding for 3 seconds half way through the range of motion (on the exertion side).

Reading up a bit more about Isomertic exercise I haven't seen much positive, mainly warnings about blood pressure issues, reduciton in muscle response and only gaining strength in the 20 degree range of motion around where the hold is taking place... although it seems to be in relation to non weight training isometrics (i.e. pushing against a wall etc...)

current routine is split over 3 days (with cardio/swimming/hiking or rest in between days), is this worth while for gaining some strenght?

each exercise is for 3 sets with 8 reps, 5 seconds a rep, hoplding for 3 seconds during rep around half way point while exerting...

1) chest/back
bench press (bar)
incline bench press (bar)
decline bench press (dumbells)
dubmbell flies
lat pull down
seated row (machine)
dumbell row
body row

2) arms
tricep extension (machine)
french press (ez bar)
tricep push down (cable)
one arm tricep extension (cable)
arm curl (machine)
precher curl
concentarion dumbell curl
pull up (palm facing eachother)

3) shoulder/legs
shoulder press (machine)
one arm lateral raise (cable)
two arm front raises (cable)
calf raises (machine)
leg press
leg extensions

thanks

amazingemmet

Personally i do alot of iso metric exercises but i wouldn't base a whole program on them. Your isometric strength is how strong you are at changing from one direction to another. So while it shouldn't be ignored, it shouldn't be a whole program.

flywheel

thanks for feedback. so do you think i should keep it for maybe one or two of the exercises for each section on each each day (e.g. 2 x chest, 2 x back)?

would it matter which ones were dropped (i.e. are some exercises more appropriate to this kind or routine than others)?

thanks

amazingemmet

Just noticed your goals are strength an the program above tbh is a load of crap for that goal.

flywheel

sorry that's my fault for not proof reading before posting, hypertrophy is another goal

amazingemmet

Its still not a very good program lloks like the one they give everyone in my gym regardless of goals. If your looking to add some mass i'd go with german volume training, best thing for hypertrophy. Then you can just work the big seven for strength gains.

flywheel

ok thanks, not really looking for 'big' gains and the insructor has been good at hitting my goals for the last 18 months - just thought this routine was a bit out of the ordinary and haven't seen anyone else in the gym doing it...

what are the usual goals met by isometric training?