"Surge" Overcoming Isometrics Repetitions: To Better Trigger Strength Adaptions

Dec 3

“I call this the Four Surge Technique. It teaches you to dig down deep inside yourself. You’re generating maximum nerve power.” - Steve Justa (Iron Isometrics p 16)

Surge reps are a concept I learned about while reading Steve Justa’s, “Iron Isometrics.” Essentially it’s where one is performing an overcoming isometric and increasing the amount of force they’re generating several times(In his case four) over the span of a few seconds to get the most out of that phase of exertion. Below is a graph to give you a picture of how this is to be performed…

The benefit of this is that one will get the most out of their overcoming isometric force-generating phase sending an appropriate signal for strength increases. A drawback of overcoming isometrics is that one can become somewhat lazy or unfocused while generating force. Just pushing against a wall one could not know how much force they are generating and without enough tension, there will be no progress. This surge technique forces one to be more attentive during force generation.

Warm-up

Surge reps are great for a warm-up. For they awaken your nervous system to perform the work one is about to perform. The fact that you’re not moving decreases the likelihood of any excess energy being expended before your actual sets. Just one set of three to four surges in pushing with the arms, pulling with the arms, and pressing with the legs will be enough. Afterward I will perform some easy movements just in case.

Rope Pull

Wall Punch

Wall Push

Circuit

Isometrics don’t have to be for just strength. Performing set after set of force generation with different movements whether they be pulling, pushing, rotation, or leg pressing can be extremely taxing on one’s cardiovascular system. I’ll create a list of positions before my workout like pushing against a wall, pulling with a rope, trying to rotate against a pillar for my abs, and performing multiple sets for each position under a certain amount of time and work to increase the number of movements over time or decrease the time that it takes me to do a circuit. Using surge reps in this fashion will greatly increase the difficulty of such a circuit and leave you in a pool of sweat.

Muscle Building

Isometrics have been shown in various studies both in humans and animals to cause muscle growth. Taking inspiration from the high-intensity training methods of Arthur Jones, Mike Mentzer, and a few others, these surge reps performed for longer periods in tandem with their calisthenics counterparts will allow one to come closer to muscular failure with very little equipment. And with that muscle failure comes muscle growth. Since these reps are more taxing than the standard six to eight-second force generation phase they require more recovery which pairs well with the training frequency of high-intensity training. I alternate from time to time on whether I do the calisthenics move first or the isometric. There are advantages to both however one should note the difficulty of the calisthenics movement they are performing. In some cases, it would be more advisable to do the calisthenic movement first followed by the isometric.