 Look at a bust through those strength plateaus, do some isometrics. There's a lot of benefits to isometric training. Here are a few. Increased muscle mass, increased strength gains, low impact training, great for rehab and very low risk. You can immediately start working on isometrics by holding a position and squeezing and contracting your muscles for about five to 15 seconds max. Making sure to breathe in between and recruit as many muscle fibers as possible.