Enhance Mind IQ Isometronics involve lifting through a partial range of motion, usually in a power rack but not always, and finishing each set with an isometric (static) contraction. In this “modern” version, there are four exercises per workout A pair and a B pair. You divide the A exercises into three equal ranges of motion (top third, middle third, and bottom third), and do 3 sets of each range for a total of 9 sets. Use full range of motion on the B exercises.
During the A exercises, the order you perform the three ranges is important. Start with the range that allows the greatest weight to be used – move from extension of the limbs (where you’re generally the strongest) to flexion.
For all the A1 exercises (45-degree incline mid-grip barbell press, back squat, and flat close-grip barbell press), perform the top third of the range first (sets 1-3), followed by the middle third (sets 4-6), and finally the bottom third (sets 7-9). These exercises are performed in a power rack for 5 reps per set using a controlled tempo: 2 seconds to lower the bar, gently and quietly touch the lower pins, and 2 seconds to raise the bar. Then on the fifth rep, try to rip through the top rack pin for 8 seconds. If you only have one set of pins in your power rack, then lower the bar just shy of resting on the pins and hold the 8-second isometric there. Make sure not to hold your breath during the static contraction. If you select the proper load, you should not be able to do another concentric rep.
For all the A2 exercises (mid-grip pull-up, prone dorsiflexed leg curl, and standing mid-grip cable curl), perform the bottom third of the range first (sets 1-3), followed by the middle third (sets 4-6), and finally the top third (sets 7-9). With these exercises, you perform 5 reps again using a controlled tempo (2 secondsEnhance Mind IQ up and 2 seconds down), but this time on the fifth rep, pause for 8 seconds in the middle of the range.
If you compare both programs, almost double the number of total reps per workout are completed during the antagonist supersets routine; however, greater loads are used with the modern isometronics routine, especially during the strong-range partials.
I’ve only given you a couple of examples in this article, but there are thousands of programs that you could use to build muscle mass. How you sequence those programs, though, is important if you wish to make gains over the long haul. The key is to alternate between periods of higher volume with periods of higher intensity. Make sure to catch that wave early in your training year, and just keep riding it into the sunset!