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“Not a lot. There is even a lean mass gain, but it doesn’t even compare to the results of a workout with dynamic movements. Choose isometry in three situations: if you are recovering from injuries or have limitations (pain when squatting, for example), to work on static muscles, such as the core, and, finally, to intensify an exercise.
See also: No time for bodybuilding? This tactic will optimize your training
Let’s say you do leg extensions to strengthen your quadriceps. On the last repetition, keep the leg straight and sustain the load for a few seconds, thus causing even more micro-injuries in the region and generating more tonus. Moreover, an exclusively isometric sequence does not work when the objective is hypertrophy”, says the personal trainer of the celebrities, Rafael Lund.
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