ISOMETRIC PHASE This is the part of the movement when the muscles are stretched and active but not changing length, essentially holding a position. For example, pausing at the bottom of a squat for a couple of seconds (tempo 2-2-1) increases the intensity without adding more weight. Isometric holds can also be used at the top of movements, like during a biceps curl or hip thrust, where you hold and “squeeze” the muscle. Extending this phase removes the elastic spring from the movement, making the following concentric phase more challenging. It’s a great way to reduce load, focus on technique, and still build strength and muscle. Stretched and active but not changing length 9
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