Bodyweight Exercise Technique for Mass! (INTERMITTENT ISOMETRICS)

Bodyweight Exercise Technique for Mass! (INTERMITTENT ISOMETRICS)

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Bodyweight exercises and workouts can often be mistaken for lacking the ability to help you add muscle mass. That could not be further from the truth. In fact, if you learn how to incorporate more than just the basic techniques into your bodyweight workouts, you can turn body weight exercises into beasts capable of creating the overload needed to build muscle.

In this video, I show you one such technique called intermittent isometrics. Here again, with isometric exercises, people have the misconception that they are easy and not strenuous enough to build muscle size. That is so not true. When used within a set as a set intensifier technique, an isometric exercise can create more of an overload than your muscles would be accustomed to. This is exactly what you want if you want to build muscle without weights.

So here, we apply this isometric contraction within sets of pushups, pullups, handstand pushups and even a new ab exercise. As you will quickly see if you try any of these bodyweight exercise options, the minute you incorporate these iso holds intra-rep, you will find it much more challenging to complete too many reps beyond that point.

This is exactly what you want as it helps to bring down the rep totals you would normally achieve with bodyweight exercises and instead increase the intensity of the lesser reps. Don’t get hung up on rep count. The most important factor for muscle growth is intensity and perceived load. Tension is the currency of muscles, and any way you can increase yours is going to be a faster way to build muscle.

Bodyweight exercises like the pushup are often done for many many reps at a time. While this may help you develop more muscular endurance and even some muscle size, it won’t help you to maximize growth because the overload just isn’t high enough. Throw in some isometric holds at varying points in the range of motion however (with each hold lasting for about 5 seconds), and you will quickly see how much more intense you made your bodyweight exercise workout.

On a pullup, you can either perform them as straight reps or you can introduce a hold every 2nd or 3rd rep to further intensify an already hard exercise for more muscle gain. You have the option of holding the isometric in the middle, bottom or top of the rep. It doesn’t always have to be in the same position, as you are free to alternate the hold position even within a single set. The options are limitless.

If you want a complete 6 week bodyweight workout plan that overloads your muscles in ways they aren’t used to (and creates more muscle growth because of this), then head to and get the ATHLEAN XERO program. Use the exact program used by top MMA fighters and weekend warriors wanting to build ripped lean muscle without weights.

For more bodyweight workouts and bodyweight exercises to build muscle, be sure to subscribe to our channel here on youtube at

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A Simple But Fast Guide To Lose Fat After 40, 50 ,60

Motivation is what usually keeps people from getting in shape. But exercising doesn’t have to be tedious or hum-drum. You can have fun while getting into shape! You just have to know how. Below you’ll see some terrific ideas to get you started.

Turn on music when you exercise. All cultures enjoy music. It speaks to us at a basic level, and the right music can be an excellent addition to your exercise regime. When you work out to your favorite tunes, it can feel more like a night on the dance floor than exercise. You will forget about any aches and pains and carry on working out for a little while longer.

Find a member of your family or a good friend who also wants to lose weight, and consider joining with them to be workout buddies. You can have the fun of a workout buddy and the support of tracking your progress together. In addition, both of you can set up small competitions. When friends come to work out with you it goes faster. You will forget that you are exercising which will make your routine more enjoyable.

Video games on the market that promote fitness and exercise are not only fun, they help you rethink what you are doing in a creative way. You are not working out per say, you are playing a game! Video games are a great resource for creative ways to increase fitness and lose weight. The primary benefit, of course, is that because you are having fun in your workout, you don’t get exhausted quite as quickly and you can sustain your activity level longer.

Get clothes that make you feel good while you exercise. Numerous styles of cute and comfortable fitness clothing are easily found and suitable for anyone. When you see all the different workout clothes available you will be surprised. It may very well be that a cute outfit is your motivator to exercise. If it is, put it on, head to the gym and get working out!

To keep yourself from getting bored, change up your exercise routine often. To avoid abandoning your exercise program, try new exercises or activities that will keep you interested and motivated. Update your routine to keep it interesting. Once you lose interest, it will be almost impossible to get that motivation back.

Reward yourself when you are doing the right things. A reward provides the motivation you will need to complete the next step of your journey. Reward yourself by indulging in that dessert you’ve been tempted by, or splurging on new workout items.

Exercising doesn’t have to feel like an obligation. In fact, with a little creativity, you can design a personal workout routine that you’ll actually enjoy and look forward to each day. In the following paragraphs, you will find a variety of tips that can make working out a lot more fun.

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Dr. William W. Tong
Dr. William W. Tong
An authority on food psychology, Wansink is most beneficial known for his work on consumer behavior and for popularizing terms such as "mindless eating" and "health halos." He authored the best-selling book Mindless Eating: Why We Eat More Than We Think (Bantam, 2006). Wansink participated in the first two editions of Best Diets.


  1. ??? says:

    LOL!! Who said that isometric exercise is a "EASY THING". 😆😆😆 Goodluck on that

  2. just a quck question, when u hold or pause, is that the same as time under tension?

  3. pappa7t3 says:

    yes this video was very helpful thankyou

  4. Awsome I just got back from basic training in army I'm looking forward for this

  5. dev patel says:

    I wanted to ask a question, i am 100 kg 6"1 little muscular so what should i do to lose that belly fat

  6. make a video on resistance bands workout.

  7. This style of training is really great for wrestling and bjj

  8. GAACRLON says:

    i just did my workout. and I didn't do a good job on it, I half assed it, I hate myself right now. I'll try again tomorrow.

  9. 4um360 says:

    Cross striations all over the place,
    that is what lean means.

  10. Awesome. Great information. Thanks for sharing

  11. K Brown says:

    As always another very informative video, I'll be using this method when I teach my fitness classes. Thank Jeff!!!

  12. after 5 months of 'starting' with the pullups, i'm only able to do two reps. i give up. that pat is not for me genetically. Lost cause

  13. I can't pull my body weight sir please help me..

  14. Make a vid about body weight exercises for vertical leap. Pls upvote.

  15. Deano Al says:

    Im confused I do higher reputation but lighter weights to get leaner.. can you do minimum 2 body parts at a time

  16. hello Sir,i am following u for a long time and have strong believe in u,i want to get stronger as hell so that i can throw deadly powered punch,i am Not a bad guy i just wanna help others,i need it for protecting My loved once,i am doing strength training for an year,but u did arm wrestling With a guy and i was lost easily and my wrist is paining bad,i want To be strong i don't care about muscles ,sure i wanna lean and strong but strength is far more important fr me,please help in This case.

  17. Nik Pic says:

    Hi Jeff, thank you for all your effort and insight on exercise. You really have opened a door i didn't know existed.
    Can you please consider an other host for you videos than you tube?
    I would be glad if i could avoid seeing their off topic annoying suggestions trying to disorient you.
    Thanks again

  18. Should I combine isometric and plyometric movements? For eg: a hold push-up, exploding up like a plyo push-up afterwards

  19. Deffine says:

    1:55 Who cares we're freaks!

  20. staybastaybastaybalization
    REMIX 3:19

  21. Gamesome I love people like this

  22. you're doing a great job man ..
    I like all you're videos

  23. Jake Long says:

    This is what i exactly do to replace bench press [ as i don't have enough equipment in my home gym] and finally jeff approved it 🙂 ! Thank's jeff And you really seem to have some influence from bruce lee type of training.

  24. Genuinely the only fitness youtuber I've found that gives legitimate advice, solid work my man and you are shredded to the bone bro!

  25. thespzone says:

    awesome tip, thank you! will try this out 🙂

  26. I notice on that pushup you were doing and, as I see you do on benching with the BB, or DB, that you don't go all the way down. You have a reason you do everything, so what's up with this.

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