Isometrics Mass Manual

 

WELCOME TO ISOMETRICS MASS

No part of this publication may be reproduced in any form or by any means, including printing, scanning, photocopying, or otherwise without the prior written permission of the copyright holder. The author has attempted to present information that is as accurate and concrete as possible. The author is not a medical doctor and does not write in any medical capacity.. All medical decisions should be made under the guidance and care of your capacity primary physician. The author will not be held liable for any injury or loss that is incurred to the reader through the application of any of the information herein contained in this book. The author makes it clear that the medical field is fast evolving with newer studies being done continuously, continuously, therefore the information in this book is only a researched collaboration of accurate information at the time of writing. With the ever-changing nature of the subjects included, the author hopes that the reader will be able to appreciate the content that has been covered in this book. While all attempts have been made to verify each piece of information provided in this publication, the author assumes no responsibility for any error, omission, or contrary interpretation of the subject matter present in this book. Please note that any help or advice given hereof is not a substitution for licensed medical advice. The reader accepts responsibility in the use of any information and takes advice given in this book at their own risk. If the reader is under medication supervision or has had complications with health related risks, consult your primary care physician as soon as possible before taking any advice given in this book.

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INTRODUCTION TO ISOMETRICS History of isometrics

  Isometric exercises have been dated so far back that it’s considered Time immemorial. There is documented evidence of isometric exercises having been used throughout history by various cultures. Throughout other countries such as Asia, isometric exercises have been

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practiced within martial arts and yoga. In the twelfth century, Bodhidharma who was a well-known Buddhist monk that developed a system called Yi Jin Jing that focused of twelve basic tensing exercises. Bodhidharma is credited for bringing the Yi Yi Jin Jing to the monks of the Shaolin Temple in China. Variations of these isometric exercises were also then adopted by other martial arts such as Kung Fu, Tai Chi, and Ki Gong. These isometric exercises and variations of them are still used by athletes and trainers all around the world.

 

What are isometrics?   An isometric exercise exercise involves the static contraction contraction of a muscle without without any visible movement in the angle of the joint... The term "isometric" combines the Greek words "isos" (equal) and "metria" (measuring). With isometric exercises, the length of the muscle and the angle of the joint do not change, though contraction strength may vary v ary.. This is in contrast to isotonic contractions, in which the contraction strength does not change, though the muscle length and joint angle do. Different Types of Isometric Training

  Overcoming   3

 

In overcoming isometrics, subjects can safely do 100 percent effort and continue with 100 percent available effort as strength is depleted. This allows for longer time under (maximum volitional) tension.

   Yielding elding  Yi

 

Yielding Yie lding isometrics allow measurable progress. Free-weight enthusiasts tend to believe the supposed back pressure of real weight is superior for building strength, possibly triggering a productive fight-or-flight response. However, the extremely heavy weights needed by more advanced subjects can be an inconvenience, thereby increasing the risk of injury. I have a slight bias when it comes to overcoming or yielding isometrics. They both have their place in this program. I use yielding isometrics when using free weights and I do overcoming isometrics when doing bodyweight training. This rule is not set in stone. There is absolutely nothing wrong with mixing overcoming isometrics with free weight exercises. In my personal experience, experience, I have noticed better strength gains from yielding isometrics and that is why I recommend it over mixing the two when training with free weights. How Isometrics Work

 

Isometric training is great for building strength and muscle mass. It does 4

 

this by recruiting the largest motor units and increasing time under   tension. In addition, isometrics helps with the increase of the mind and muscle connection. You might be wondering what the mind has to do with gaining muscle mass and strength. Improving your mind muscle connection increases the number of muscle fibers recruited during lifting. When combined with increasing the time the muscle is under stress, it leads to increased strength and muscle mass.

Other “hardcore” training methods will put massive amounts of wear and tear on the joints. Isometrics can trigger hypertrophy without any wear and tear. Benefits of Isometric Training

  Better Muscle Fiber Recruitment: Recruitment: Isometric training teaches your body to recruit more muscle fiber for each movement, thus your increased strength comes not just from more muscle, but more efficient muscle.

 

Safer Than Conventional Training: Training: Because it doesn’t involve movement or weights, isometrics are far safer than any other form of exercise and often used in rehabilitation.

  Increased Strength: Strength: Isometrics has been proven to increase the strength in lifts, such as the bench press, by as much as 40% up to an average increase of over 84%, as seen in the Nautilus North Study.

 

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Injury Rehab: Rehab: Isometric exercise is intense and contributes to burning fat and building muscle. When you are nursing an injury back to health, isometrics are great for rebuilding strength in that area just by holding for 10 seconds at a time.

 An example of of this would be performing a sho shoulder ulder shrug after after a rotator cuff surgery sur gery.. Take a short break and repeat the hold at least four more times. You can perform isometrics for whenever your schedule will allow. In addition, compared to conventional methods, isometrics works the muscles more intensity and in a shorter space of time.

 Time Time:: Most routines using isometrics can be done in 30 minute or less. Since isometric exercises are so powerful, you won’t need as much volume as you would with traditional training methods, thus reducing the amount of time spent in the gym. Mobility:: Performing isometric exercises routinely helps with improving Mobility the flexibility of the joints. Isometric exercises can help improve the performance of damaged  joints, due to injuries, age, etc. etc. Isometrics are highly recommended recommended to those who look to rehabilitate major damage done to the ball-and-socket ball-and-socket  joints such as the knee, hip hip or shoulder; it does this by improving bone density, and helps minimize the risk of arthritis and osteoporosis.

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Isometrics Mass Workout Protocol   You will perform your sets as followed... There will be 3 sets per exercise: the interconnection, iso-mass, and breakdown set. Each set plays a crucial role in the training program. It is recommended that you take notes with you to the gym to maintain consistency.

  Set 1 is called the interconnection set. The purpose of this set is not only to warm up the muscles, but to focus on the mind and muscle connection. The rep range for the interconnection set is 12-15. 12-15. The weight should not be so light that you can perform more than 15 reps but not so heavy that you can’t reach the 12 rep mark. Rest 30-45 secs before starting set 2. 2.

 

Set 2 is the iso-mass set. The purpose of this set is to recruit more motor units and increase time under tension. This leads to growth and strength in the muscle. The rep range is 10-12 with the same principals as the interconnection 7

 

set. The weight should not so light that you can perform more than 12 reps but not so heavy that you cannot reach 10 reps. Remember,, controlled movement at all times. It is called weight lifting not Remember weight jerking. Right after the last rep you will hold an isometric contraction at the mid-point of the range for 10 seconds. When doing the isometric hold focus on the mind and muscle connection while flexing the muscle as hard as possible. You should be shaking like a leaf from the amount of energy being used.

 

Rest 45-60 secs before starting set 3. 3.

 

Set 3 is the breakdown set. The purpose of this set is to finish breaking down the muscle tissue, which leads to the muscle growing back bigger and stronger. For this set you’ll use the same weight used for the iso-mass i so-mass set and perform as many reps as possible before form breakdown (a.k.a performance failure). This is where you leave it all. Keeping your form tight on this set is crucial. Stay focused on the mind and muscle connection. Rest 3-5 mins before starting next exercise. exercise. 8

 

  How To Progress  The Interconnection Set: In the Isometric Mass Workout program you’ll notice that the Interconnection Set prescribes a rep range (i.e. 12-15). The goal with this set is to start off with a weight that you can just barely perform for the maximum number of reps (15). Once you’re able to complete the maximum number of reps, then and only then will you increase the weight the following week.

 Add 5 pounds pounds to the bar bar and aim for 15 reps, if you manage to hit all 15 reps, an increase in weight the following week is warranted. If, however, you fail to reach the maximum number of reps, keep the weight the same next week and try again. For Example: Week 1: 45 lbs x 15 Reps Week 2: 50 lbs x 13 Reps Week 3: 50 lbs x 15 Reps Week 4: 55 lbs x 12 Reps  And so forth. forth.

  Iso-Mass Sets: Sets:

  The iso-mass set prescribes a rep range r ange (i.e. 10-12) and 10 second isometric hold. The goal with this set is to start off with a weight that you can  just barely perform perform for the maximum maximum number of reps reps (12) and 10 10 second 9

 

isometric hold. Once you’re able to complete the maximum number of reps, while still being able to complete a 10 second isometric hold, then and only then will you increase the weight the following week.  Add 5 pounds pounds to the bar bar and aim for 12 reps, if you manage to hit all 12 reps while being able to complete the 10 second isometric hold, an increase in weight the following week is warranted. If, however, you fail to reach the maximum number of reps—or fail to complete to 10 second hold—keep the weight the same next week and try again.

 

For Example: Week 1: 25 lbs x 12 Reps + 10 Second Iso Week 2: 30 lbs x 12 Reps + 7 Second Iso Week 3: 30 lbs x 12 Reps + 10 Second Iso Week 4: 35 lbs x 10-12 Reps + 10 Second Iso  And so forth. forth.

  Breakdown sets: sets: During this set you will use the same exact weight as the iso-mass sets. If that results in using the same exact weight as the previews week, then your goal is simply to increase the number of reps you are able to perform. For example, if you where able to perform 13 reps with the prescribed weight, then your goal would be to do 14 reps or more the following week. On the other hand, if you had to increase the weight due to achieving the rep goal during the iso-mass set the previous week, then your goal with the breakdown set is simply to perform as many sets as possible with the 10

 

new weight.

  For Example: Week 1: 30 lbs x 13 Week 2: 30 lbs x 15 Week 3: 35 lbs x 12 Week 4: 35 lbs x 13  And so forth. forth.

 

Breaking down the 4 day training split  Day 1 1 - Workout 1- Back & Triceps Day 2 2 - Workout 2- Shoulders, traps, and abs Day 3 3 - Off day  Day 4 4 - Workout 3- Quads, Hams and Calves Day 5 5 - Off day  Day 6 6 - Workout Workout 4- Chest, Biceps, and Abs Day 7 7 - Off day 

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ISOMETRICS MASS

Isometrics, Protecting Joints, Building Strength & Size  Performing heavy weight exercises is not the best way to build muscle...

  If you’re looking to build muscle, I’m just going to tell you off the bat: You’ve been doing it wrong. You’ve been cranking out endless amounts of repetitions, loading on plates of weight, crafting out super-sets and drop-sets and failure-sets and every other kind of set. But I’m here to tell you that there’s a better way...  way...  Despite what you’ve been told, optimum muscle growth doesn’t take place in the “down-ups”, “down-ups” but in the “hold-its.”  A recent study revealed revealed that isometric training increases increases muscle g growth rowth by just over 12% after a 10-week training period. The gains were attributed to the focus placed more towards stress on the muscle rather than shared stress between muscle and joints during the movements. Now, don’t get me wrong. You need to put some plates on the barbell, 13

 

and you need to perform repetitions if you want to see gains. But if you want to see better muscle gains, supplement your sets with isometrics sets instead of more repetition sets.

7 deadly workout mistakes that will cut your muscles in half and brittle your joints  You love working out... That’s why you’re reading this... But if you want to be able to exercise over the long-term, there are some things you’re doing in the gym that you need to stop before it’s too late. Here are 7 deadly workout mistakes that will cut your muscles in half and brittle your joints, too: too: 1) Excessive Cardio

  Stop running long distances. Period. Long distance running places excessive strain on both your muscles and your joints. The most beneficial way to perform cardio is through interval training, which relieves your joints from excessively pounding the pavement and also increases muscle growth rather than depleting it.

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2) Max Out

  Sure, we all want to know what our 1-rep max is on the bench press...  press...  Probably a little more than we want to know what our 1-rep max is for squats, and definitely a lot more than we want to know what our 1-rep max is on deadlift. I’ll help you with that... Don’t max out. out. Performing a 1-rep max can do some serious damage to your joint if you aren’t careful...

Instead shoot for a 5-rep max (which max (which will do better for muscle growth anyways) and plug your numbers into this equation: Upper Body: (5RM weight x 1.1307) + 0.6998 Lower Body: (5RM weight x 1.09703) + 14.2546 15

 

  3) Always Doing The Same Thing

  I understand why you do it...  it... 

You like to perform the exercises that you… well, like. No one can blame you for that. But doing the same exercises day in and day out can cause you to tax the joints involved in the movement. It’ll also cause an overload of stress on the particular muscle groups that you’re always training. When you were a child, you needed rest in order to grow.  Your muscles need  Your need rest the same same way or el else se you can train train them all you want, but they won’t grow. grow. 4) Bad Technique Technique

  In order to prevent joint injury and keep yourself going for the long haul, you need to have good technique when you workout. Whether you’re lifting weights, sprinting, or stretching, it’s imperative that your technique is sound. If lose prop up your back when you perform a heavy bench press, lower the weight. If you start swinging your shoulders when you’re doing bicep curls, you need to quit trying to show off and head a few spaces to the left of the rack. In order to avoid this bad technique, I recommend isometric exercise, exercise, 16

 

which we’ll discuss further into this ebook.

  5) Skipping Warm Up

  If you skip warm up, you put your sets in danger as well as your joints in danger. Warming up a muscle prepares it to lift heavier weight...  weight...  That’s why if you’re looking to build muscle, you never want to go into a movement cold. Warm ups also get your mind focused on form and get your joints ready for your gym session.

6) Lifting Alone

 

Dude, get a spotter.

 A spotter isn’t (just) (just) for noobs. A spotter is for smart people. people. When you lift alone, you put yourself under all sorts of stress, potentially

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physical and definitely mental... When you don’t have a spotter for a final rep on a tough set, you’ll have to sacrifice form if you plan to go for it and not die.

Of course injury is better than death, so those are the two options you’ve given yourself and I think I know which one will come out on top. Seriously. Just get a spotter. 7) Working Out When You’re Tired

  This is a disaster waiting to happen. If your mind isn’t sharp and your body feels sluggish you need to stay home and get some rest.  Your  Y our muscles need need it it..  Also, if you workout workout while you you’re ’re sluggish, you you’ll ’ll put your joints at risk of injury. The lazier you lift, the more likely you suffer in the long run.

3 little-known isometrics power breathing methods  Isometric power breathing is the most important practice you can bring into your day-to-day life. Breathing into your muscles increases blood and oxygen supply to your muscles, which in turn helps with growth and endurance. endurance. In fact, famous martial artist, Bruce Lee used these same techniques to prepare his body for the big screen. 18

 

  1) Sipping Breath

  To start, stand in a fighter’s pose.

Exhale air out of your lungs until they feel empty. Then, tense up your whole body with a static contraction, or in other words, flexing in place.  At this point start your sippin sipping g breath, whic which h consist of short, short, quick inhaled breaths. When you exhale, relax your muscles.

2) Long Breath

 

For the Long Breath technique, start in a sun pose (legs slightly bent and shoulder width apart. Arms raised to the side as if flexing your bicep). Exhale air out of your lungs until they feel empty. Then, tense up your whole body, and breath in long breaths while tensing up your body. When you exhale, relax your muscles. 3) Long Sipping Breath

  This is a combination of the first two breathing techniques. Long Sipping Breath is taking a smooth breath without relaxing in between breaths. For this technique, start in the sun pose as mentioned above. 19

 

  Exhale air out of your lungs until they feel empty. Then, tense up your whole body, and breath in long breaths while remaining tensed. With this technique, you don’t relax your muscles when you exhale.

The single most powerful isometrics training technique  The history of isometrics is pretty fascinating... fascinating...   In fact, legend has it that Alexander Zass, a former Russian spy (I mean, c’mon. How cool is that?) turned strong man used isometrics to break out of heavy prison shackles and bend thick jail bars. bars.

Zass created his own type of isometric i sometric exercises and practiced them even while in prison after being captured by Austrian forces during WWI. 20

 

  He escaped three times and left the country on his third attempt. attempt.

  So you want to know his secret?  secret? 

Push or pull (with all of your strength) against immovable objects. objects. This technique is called Overcoming Isometrics and Isometrics and the premise is simple... Because the objects are immovable, you can force your muscles to full exertion. It beats the crud out of doing 20-reps to failure for half the results.

Maximum voluntary contraction routine  One of the many benefits of isometric workouts is that you don’t need equipment to get superhuman muscle growth and strength gains. In fact 1920’s bodybuilder and magazine cover model, Charles Atlas used a specific isometric training routine to build his awe-inspiring physique. In fact,  Atlas’ methods were inspired inspired by watching watching a lion at the zoo… A lion. Not sure how much manlier it gets than that. Here’s a simple routine, which Atlas called the Maximum Voluntary Contraction routine:

  Exercise #1: #1: Hand Press

  1. Place your hands together in a “praying” formation with your elbow up and hands across from your chest...

 

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2. Press your hands tightly together. Pushing one against the other with maximal effort until to tired to continue.

 

Exercise #2: #2: Abdomen Punches

  Tense your abdomen and then strike it repeatedly with your fists (gently). Do this for 45 seconds to 60 seconds.

  Exercise #3: #3: Back Hyperextension

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  Lay your body flat across a sturdy chair, resting on your stomach. Bend head and feet upward while clasping your hands around the back of your head or straight out in front of you. Do not strain. Hold this position until you can no longer.

 Exercise #4: #4: Shoulder Flex   Standing straight up, with one foot positioned in from of the other. Hold wrist (palm facing down) of one hand and force arms toward the shoulder. Be sure to repeat once per side. Hold each side until you can no longer continue.

Exercise #5: #5: Biceps Flex

  Standing straight up, with one foot positioned in from of the other. Hold wrist (palm facing up) of one hand and force arms toward the shoulder. Be sure to repeat once per side. Hold each side until you can no longer continue. 23

 

  Exercise #6: #6: Calf Raise & Hold

  Rise on your toes as high as possible. Make a few efforts to stretch as high as you can and tense your calves vigorously. Hold for 45 - 60 seconds.

 

What never to do when performing isometrics  Sometimes, when we’re working out we can lose track of our breathing, right? You get caught up in the movement at hand, at pressing heavy weight and you lose track of one of the most important parts of your training. You stop doing the thing that, well, keeps you alive…

  Breathing.. Breathing You may be able to get away with some gains while holding your breath during a 12-rep set of bicep curls (even though I don’t recommend it), but you won’t get any results performing isometric exercises without breathing. When it comes to isometric exercise you need to control your breathing in order to get the best results. When you breath correctly throughout the movement, you fill your muscles with oxygen, enabling them to work to top capacity throughou throughoutt the movement...

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By increasing oxygen to the brain, you enhance your brain’s ability to communicate with your muscle, thereby making the entire duration of your isometric exercise effective for muscle growth. If you hold your breath, none of this happens, and you’ll see minimal results, if any.

How isometrics training recruits more muscle fibers   When it comes to training, you want to invite as many muscle fibers to the gym as you can. How do you do this? It’s simple. You engage the muscle fibers through specific movements during their contractions. What’s unique about isometric training is that your muscles are engaged for a longer period of time throughout the movement, movement, which makes it necessary for your muscles to recruit more muscle fibers. Consider holding a leg extension for 45 seconds compared to “reppingout” with 12-repetitions. There is a big difference between your quadriceps being contracted for 45-seconds straight, rather than 2 seconds per rep, with a second 1 second of relaxation when you get to the end of the movement.

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The longer the muscle is contracted, the more muscle fibers it’ll recruit. The more muscle fibers recruited, the better the growth of the entire muscle will be.

Why isometric strength is one of the deadliest weapons used by UFC fighters  “With great power comes great responsibility.”  

I think Spiderman’s grandpa said that or something. But the motto is true as we talk about isometric strength.

Isometric strength is used in the Octagon during pretty much every fight.

 

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It’s a deadly weapon. weapon.  And I’m sharing this with you be because cause I trust that you’re an ethical man, who’ll use your knowledge on the topic for good and not for evil. I repeat… USE THIS FOR SELF-DEFENSE REASONS ONLY. Have you ever watched a UFC fighter coerce their opponent into a submission? Picture it. Whenever a fighter is has their opponent in a submission (choke hold, knee lock, triangle choke) hold, they’re squeezing with all of their might to get the other guy to tap. They’re using isometric strength to force their opponent to submit. So, how do you train for this same isometric strength without ever having to set foot in the octagon? octagon?   The isometric training that you do should mimic the movements of the octagon. octagon. For instance, if you want to improve isometric strength to be prepared if you were in a dangerous situation and needed to use a chokehold, you could work on your isometric strength by squeezing a punching bag against your body as tight as you can. Mimic the movement. This same principle applies to any octagon-inspired movement… And And 27

 

remember, FOR SELF-DEFENSE ONLY! ONLY!

 

Ever wonder how Olympic gymnasts get big arms…  Have you ever watched an Olympic gymnast compete? If you have, I’m sure you’ve noticed how ripped they are.

Every Olympic gymnast has big arms, broad shoulders and a massive vtapered back. What’s the secret?  secret?  Isometric mass bodyweight workouts. workouts. Think about an Olympic gymnast who competes on the rings. Their entire routine is composed of isometric movements. It’s the key to their size, strength and lean physique.

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Check out the Isometrics Mass Bodyweight training routine to begin using the same techniques Olympic Gymnasts utilize to grow rock-hard muscle and jaw-dropping strength. However, here are a few key movements to get you started...

 

3 best gymnast exercises to get you ripped in the shortest amount of time  Let’s face it. We all have a little bit of envy when we see male gymnasts head onto the mat to do their thing. If we aren’t impressed at that point, we’re definitely impressed when we see their ripped physiques come to life in the middle of their routine.

  Lucky for you I’ve listed out the 3 best gymnast exercises to get you ripped in the shortest amount of time possible.

  1) L-Sits  L-Sits  The L-Sit is foundational to any Olympic gymnasts workout. This is easily one of the most challenging abdominal exercises on the planet.  An L-Sit starts with your palms fflat lat on the floor floor,, butt on th the e ground an and d legs sitting straight out in front of you. The goal is to lift up on your palms, lifting your butt off the ground, and keeping your legs straight out in front of you and keeping your abs tight.  A good way to practice if you can’t can’t quite nail nail the L-Sit from the the floor is to 29

 

start using two bench presses of chairs to hold yourself up with, and keep your legs tucked near your stomach. As you improve, continue to use the benches or chairs while extending your legs straight out in front of you. When that gets easier, perform the movement from the floor.

2) Front Lever   The Front Lever is the big dog when it comes to body strength development... It requires upper body pulling power, core control, and the ability to keep your body in a wizard-like, horizontal position in which you appear to be floating off of the floor. Holding yourself on a pull-up bar of a cable tower, the end result of this isometric exercise is that you’re arms are straight and your body is parallel with the floor below...  A good way to build up to the the Front Leve Leverr is first by hang hanging ing from the b bar ar for extended period of time.  Afterwards, add add a hanging L-sit, with your arms on the pu pullll up bar and your legs straight out in front of you. Finally, allow your lower back to lean backwards until your body is parallel to the ground. I know it seems daunting now. But I’m sure all of the Olympians thought the same at first.

  3) Tuck Lever 

 

Finally, we have the Tuck Lever... 30

 

   Again you want want to be in a hanging posit position ion on the p pull-up ull-up bar of a cable tower of power rack. Then, slowly lower your body until your back is parallel to the floor.

Then, pull your legs in and hold this position. To make this optimally effective, slowly extend one leg, pull it in and extend the other leg as if you’re performing a calculated bicycle movement. It takes a lot of control so be patient with it.

Mass building secrets  Isometric exercises are mass-builders. mass-builders. Not only that, but they’re time savers, too. Think about it... When you give your all out effort during isometric exercise, you’re for sure going to pack on some muscle.  Also, because because you’re exerting exerting more energy during your set sets, s, you can cu cutt your workout time in half. Trustt me. I know from experience. Here are the exact mass-building Trus secrets I’ve personally used to add inches of rock-solid muscle to muscle to my physique while gaining freaky-lean vascularity. vascularity. If you’re a man looking to build muscle well into your 40’s, 50’s, 60’s, and 31

 

beyond, look no further.

Forearms/Grip Strength   Lay a decent sized book (not your daughter’s paperback from the 2nd Grade library) on a table or desk. Gently place your fingers under the book and try to lift the book with each finger one at a time. Finger exercises stimulate muscle development in your forearms and at the same time, naturally develop the thickness of the wrist.

  Biceps

  You need a broom for this one. But don’t worry... I’m not going to make you clean, even though I’m sure your wife would appreciate it. With your arm bent at a 90-degree angle, hold out the broom straight in front of you... While performing this isometric exercise focus on squeezing your bicep to initiate mind-muscle connection and get the best results from the exercise. Triceps

  With your arms behind your back, cross your left hand over your lower back and grab your right wrist with your left hand...

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Stiffen your right arm and lift backwards to try and break the grip of the left hand. You won’t be able to lift your right arm high, but you should be able to feel the tricep pulling. Shoulders/Traps

 Position your arms behind your back with your hands clasped behind your back. Then, pull your shoulders forward and allow your chin to rest on your chest. Squeeze your shoulder blades as close as possible to one another. For maximum effect, tilt your backwards.

  Legs  Sit on the ground with your feet planted on the ground next to one another. Cross your arms, placing your right hand against your left thigh (near the knee) and vice versa. Push your arms against your thighs while squeezing your thighs inward with your knees. Chest   Chest Start in pushup position and slowly lower yourself until you are near the bottom of the movement. Hold yourself there, squeezing your pectoral muscles at this point in the movement. Powerhouse combination combination of lifting weights and isometrics 33

 

  Now, it’s important for you to remember that I’m not advocating for you to quit lifting weights (obviously). Instead, I’m emphasizing a combination of lifting weights and isometrics in order to get the biggest strength and muscle that you’ve ever experienced. Isometric exercise helps you to push through plateaus, which in turn leads to better gains. Think about it like this: Maybe you can bench press 250 pounds for 5 repetitions, but you can’t for the life of you get 300 pounds up for 2. You’ve hit a wall in your training, and you need to find some way to burst through the plateau.  After your bench bench sets, put 315 on the bar in a power power rack and then, then, press the weight. Sure, it won’t move, but if you’re pushing against the weight with all of your might, your muscles are being worked to max capacity, even more so than if you were to perform a drop set. Here’s an example of what you can do for bicep curls that’s sure to have your arms exploding out of your T-shirt: 1. 2.

Isometric preacher - Elbows Elbows 90 degrees for max max time - no rest Barbell curl x 10 reps - 45-60 seconds rest

3. 4.

Isometric preacher - Elbows Elbows 90 degrees for max max time - no rest Barbell curl x 10 reps - 45-60 seconds rest

5.

Isometric preacher - Elbows Elbows fully fully flexed flexed for for max time - no rest rest

 

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6.

Barbell curl x 10 reps - 45-60 seconds rest

  7. 8.

Isometric preacher - Elbows Elbows fully fully flexed flexed for for max time - no rest rest Barbell curl x 10 reps - 45-60 seconds rest

9.

Isometric preacher - Elbows Elbows almost fully extended - n no o rest

10. Barbell curl x 10 reps - 45-60 seconds seconds rest 11. Isometric preacher - Elbo Elbows ws almost fully extende extended d - no rest 12. Barbell curl x 10 reps - 45-60 seconds seconds rest

  This is just an example of any type of isometric/weightlifting combo you can use to see some major improvements in your physique.

Boost strength and stamina regardless of your current age and physical shape   The studies are in! Isometrics is an optimal workout for anyone from age 20-80. So yeah, that includes you.  Anyone can use these e exact xact isometric train training ing technique techniques s to boost strength and stamina regardless of your current age and physical shape. Isometrics are not only effective for building muscle mass and strength but they’re also the safest type of exercise you can do because they put less stress on your joints than traditional exercises do.

One of the many benefits of isometric exercise is that you work both slow and fast twitch muscle fibers at the same time, which are responsible for 35

 

both strength and endurance...  A recent study shows shows the difference difference in the level of muscle activation activation during isometric, concentric, and eccentric muscle actions. Isometric exercises recruited 95.2% more muscle fibers. fibers. The eccentric movement of an exercise (lowering) recruited 88.3% and the concentric (lifting) movement recruited 89.7% muscle fibers. This gives isometrics a 5% advantage in fiber recruitment.

  Whether you’re training for your next powerlifting competition or you’re trying to overcome arthritis, isometrics training has something for you.

 

Men’s health websites and isometrics   Popular Men’s Health websites have called the methods in Isometrics Mass “a potentially more effective means of developing overall strength, power, and body control than traditional weight-based movements.” Considering all of the techniques that have been blasted throughout the fitness-sphere over the years, that’s a bold statement. But it’s true. The secret to isometric success is pretty simple. Because your muscles spend more time under tension than with traditional forms of exercise, they grow bigger and stronger.

   And you don’t don’t have to perform perform sets and sets and sets sets of work in order order to

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unlock this super power. Rather, you’ll unlock a super pump in a matter of seconds. Here’s one example to try:

  Perform a squat with your arms out in front of you. Hold the squat at the bottom of the movement with your hamstrings parallel to the ground. Hold the position for 30-seconds... You’ll start to feel the pump in your legs (and your core as well) in no time.  And because because your muscles are are under tension tension for a longer longer period of time time than if you were performing repetitions, you’ll develop greater strength, power and body control.

Strength Tip To Ripping Phone Book In Half   Tearing a phonebook in half is the ultimate way to impress a lady and show off your manliness… Well, at least in the 1920’s it was. Old time strongmen like George F. Jowett used to wow spectators with their unique skill of being able to tear a phonebook in two. If you’ve ever tried it, you know the challenge is tough…

  But I’ve got a strength tip for you that’ll put that phone book in its place. First, grab the phonebook with both hands, placing your thumbs on top and your fingers underneath one of the edges of the book. Then, make a deep “v” in the phonebook by pressing up with your index fingers and down with your thumbs. The “v” creates spaces in between the pages, 37

 

which makes is easier to rip through. Then, get your thigh involved... Keeping your hands in place, press downward on both ends while the phonebook is pressed against your thigh. Try to maintain the “v” shape as much as possible. The cover and first few pages should begin to tear apart. Keep bending until you tear through to the other side. You should feel your pecs and forearms engaged in the feat. Once you’ve torn through the edge, rip through the rest of the phonebook. It should be pretty easy once you break the edge barrier. Finish tearing through the book by pulling the two sides apart.  And there you you go. Hang it on your wall somewhere. somewhere. Put it on Youtube if one of your buddies was filming it. Bask in the glory.

3 Methods To Master Unbreakable Grip Strength Unbreakable grip strength and massive forearms go hand in hand. You won’t have one without the other. You can’t train the one without the other, either. Which is good news. Here are 3 methods to master unbreakable grip strength: strength:  1) Towel Training  38

 

  Towel training is an excellent way to master grip strength and build massive forearms. You can loop a towel around a pull-up bar and do close grip pull-ups or attach a towel to a cable machine and perform rows with a bit of a twist. Whatever you do, just make sure that the towel is strong and won’t rip. None of your ratty old dishtowels for this one. 2) Plate Curls

  Now don’t go overboard with this one. You want to build up your forearms, not break your wrist. Hook your thumb over the edge of a 25pound plate and support the plate with your palm and fingers. Next, perform a bicep curl without allowing your wrist to buckle. Sounds simple. But trust me. It’s challenging. 3) Inverted Dumbbell Lift  Get a 30-40 pound dumbbell and stand it straight up. Then, like the claw in your favorite arcade game, reach your hand down and grab the dumbbell from the top and pick it up. Pull your forearm to up until it’s parallel with the floor. Hold it. You’ll have Popeye the Sailor forearms in no time.  Another tip to to keep in mind is to ditch th the e lifting straps. If you want b bigger igger forearms and a grip that can crush metal like a bug, perform all of your exercises bare. No wrist or grip support. Just pure forearm force.

 

Closing   I hope this manual has brought you insight to the power of isometrics. The next step? To start your program!

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You can access the video library and video workouts at the link below:

  http://isometricsmass.com/private smass.com/private-members-area/ -members-area/   http://isometric If you have any questions about the program, feel free to email me and I’ll get back bac k to you ASAP. ASAP. Enjoy the isometrics mass program! Time Time to build some freaky muscle with jaw-dropping strength!

  Sincerely,  Alby Gonzalez Gonzalez

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