Submaximal isometrics are a practical way to use the isometric training method, especially if your main goal is size.
After your primary strength work, use isometrics with submaximal weight. That just means you’re going to pause and squeeze the target muscle as hard as possible for a 15-30 second hold, then, without resting, do 8-12 regular reps with that same weight. Repeat for 2-3 sets. Here’s how it looks:
Wide-Grip Lat Pulldown
Focus on the mind-muscle connection during this isometric hold. This is crucial when you’re targeting stubborn body parts.