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John E. Peterson - Isometric Power Revolution (2007)

John E. Peterson - Isometric Power Revolution (2007)

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ISOMETRICS, when done correctly, can reshape a person's

physique and add strength beyond imagination without the
person ever moving a muscle. By powerfully contracting the
muscle in an isolation hold, a person can create lean, perfectly
sculpted muscles, shed fat, and achieve the unmistakable glow
of perpetual youthfulness without ever having to go to a gym
or lift weights or invest in expensive equipment. But the power
of Isometrics lies in being taught how to do them correctly.
JOHN e. PETERSON is a li felong fit ness expert, the author of Pushing Yourself to Power,
and coauthor of The Miracle Seven and The Ihnity of Health and Fitness workout
DVD. He created the Transformetrics'" Training System that maximizes strength
and fitness as well as wellness and is the founder of Bronze Bow Publishing.
o 0
UIION
author of PlLsliing YOlLrself to Power and The Miracle Seven
BRONZE B O W ~ PUBLISHING
Dedicated to the memory of Isaac Neal Eslinger.
Where we saw great promise, God saw perfection.
January 27,2005 - September 19, 2005
The exercises and advice contained within this book may be too strenuous and
dangerous for some people, and the reader should consult their health practitioner
before engaging in them. The information in this book is for educational purposes
only. Neither the publisher nor author is engaged in rendering professional advice
or services to the individual reader. All matters regarding physical and mental
health should be supervised by a health practitioner knowledgeable in treating
that particular condition. Neither the author nor the publisher shall be liable or
responsible for any loss, injury, or damage allegedly arising from any information
or suggestion in this book.
ISOMETRIC POWER ReVOLUTION
Copyright © 2007 John E. Peterson
All rights reserved. No part of this publication can be reproduced, stored in a retrievable
system, or transmitted, in any form or by any means electronic, mechanical, photocopying,
recording, or otherwise, except by the inclusion of brief quotations in a review, without
prior permission in writing from the publishers.
Most of the photos in the history chapter
are courtesy of Sandow & the Golden Age of Iron Men.
ISBN-l3: 978-1-932458-50-3; ISBN-lO: 1-932458-50-6
Published by Bronze Bow Publishing, Inc.
2600 E. 26th Street, Minneapolis, MN 55406.
You can reach us on the Internet at www.bronzebowpublishing.com
Literary development and cover/interior design by
Koechel Peterson & Associates, Inc., Minneapolis, Minnesota.
Manufactured in the United States of America
TABLE of CONTENTS
CHAPTER ONE
BEGIN with the GOAL in MIND .. . ...... 8
CHAPTER TWO
A CONCISE HISTORY of
ISOMETRIC CONT RACT ION . . . . .... . . 22
CHAPTER THREE
NUTRITION for HEALTH,
STRENGTH, & LIFELONG Vi TALITy .. . . . . 76
CHAPTER FOUR
ISOMETRIC Q&A's . . . .............. . ... 84
CHAPTER FIVE
BLOOD PRESSURE and
ISOMETRIC CONTRACTION .. ... . 104
CHAPTER SIX
THE MAGNIFICENT SEVEN ... . ... . 112
CHAPTER SEVEN
CLASSIC ISOMETRICS
for a POWERFUL PHYSIQUE . . .. ... 130
CHAPTER EIGHT
ISOMETRIC POWER FLEXES ..... . 214
NTRODUCT o N
4 [ ISOMETRIC POWER ReVOLUTION
W
ay back in 1963, I was introduced to a
method of exercise that was and is with-
out equal for muscle sculpting, strength
development, and physical rehabilitation. It was a
method of exercise so revolutionary in its time that it
was used and endorsed by professional athletes, trainers,
physical culturists, doctors, and physical therapists
worldwide. It required no weights or equipment and
required only a fraction of the time that was necessary
when using conventional training methods.
Most important of all, this method of • This is how I described my introduction
exercise had been verified scientifically in • to this incredible method of exercise in
hundreds of experiments conducted with . my second book, The Miracle Seven:
more than 5,000 volunteer test subjects .
at the Max Planck Institute in Dortmund, • " The first time I saw an Isometric
Germany under the direction of Dr. E. A. . Contraction properly performed was
Mueller and Dr. Theodore Hettinger .
between 1946 and 1961. The results of •
their experiments and research were
astounding. When compared to all other .
methods of exercises, in every case this .
method of exercise was proven vastly .
superior for the acquisition of muscular .
strength, and it was also proven to be the .
safest. As a result, this method was used •
extensively in physical rehabilitation by
medical researchers and therapists on a
worldwide scale.
Intrigued? You should be.
in July 1963, when I was ten years
old. It was about a month after my
grandfather and Uncle Wally took
me under their wing and put me on
the Charles Atlas Dynamic Tension
Training System. The occasion was
the annual family reunion, which
was always a great time. And, of
course, even though I had only been
training for a month, Uncle Wally
and Grandpa were already telling
everyone about how much muscle I
had built in only 30 days. (Nobody
ever had anyone more affirmative in
their life than my grandfather and
Uncle Wally were for me. They were
like two guardian angels. I hope
some of you men realize what a pro-
found impact you can have in a
boy's life if you just take the time to
notice and affirm them.)
The family reunion was a magical
day. My dad and uncles were just
getting going on their World War II
stories when Uncle Milo showed up.
Milo was the tallest of my uncles-
he was 6'3" and weighed 210 pounds
of the most perfectly sculpted mus-
cle you could possibly imagine. But
somehow he looked different that
day. Now keep in my mind that my
grandfather had put all six of his
INTRODUCTION I 5
sons on the Charles Atlas Training
System as soon as they reached
twelve years of age, if not sooner,
and all the brothers had exceptional
physiques. They all looked like
living, breathing Greek statues.
It was my dad who spoke up. "My
gosh, Milo, what have you been
doing? You look like someone carved
you out of stone."
When I heard Dad say that, I did a
double take. It was true. Uncle Milo's
facial and neck muscles were even
6 I ISOMETRIC POWER ReVOLUTION
more obvious than usual, and his
forearms were sheer cords of muscle.
"Well, AI," said Uncle Milo, "I
started adding Isometrics to my
Dynamic Tension Exercises about
four months ago, and everyone
tells me that they can see a big
difference."
Believe me, you could. Then all my
uncles as well as my grandfather
started talking about Isometrics. As
it turned out, Milo started practicing
Isometrics after he read an article
about President Kennedy practicing
them on the advice of the White
House physicians. Milo reasoned
that an Isometric exercise was really a
Charles Atlas self-resistance exercise
where so much force was applied in
both directions that no movement
occurred because the muscles were
involved in a deadlock wrestling
match against each other for 10
seconds.
"Exactly how do you do that,
Milo?" my uncle Robert asked.
Uncle Milo stood up and took off
his shirt. To this day I have never
seen a more perfectly developed
man. I've seen lots of guys with big-
ger arms, bigger chests, and bigger
legs, but I've never seen one more
perfectly put together than my
uncle. In fact, if you've ever seen
the physique of the actor Woody
Strode, you know precisely what
my uncle Milo looked like.
Well, Milo did a few self-resist-
ance Atlas biceps exercises to warm
his muscles up and then on the
fourth rep, halfway up he per-
formed an Isometric Contraction.
With all his might, his left arm was
pushing down while his right arm
was pulling up. For 10 seconds his
muscles looked as though they
were involved in a life-or-death
struggle. Far more than just a
biceps Isometric Contraction, it
appeared as though every muscle
in his entire body was flexed to its
absolute limit. Literally, every mus-
cle fiber in his neck, pectorals,
arms, abs, and back stood out in
bold relief. It was an incredible
demonstration of how to perform
an Isometric Contraction correctly.
When Uncle Milo finished, my
grandfather said, "That's how the
strongman Zass trained. Same kind
of exercises I read about years ago
in Physical Culture, but I'd never
actually seen it done until now."
Seriously, if you had seen my uncle
perform that Isometric Contraction
on that day, you'd never wonder
whether or not Isometric Contraction
is a valuable form of exercise. No,
instead you'd be standing in line
to buy the course and learn how to
do it. "
• And that, my friend, leads us to this book,
Isometric Power Revolution. Why? Because
this book IS that course my uncle Milo
should have written back in 1963. I hope
you enjoy it.
John E. Peterson, January 2007
INTRODUCTION I 7
~ ____________________ ~ ____ c r I E R
The Master Key to Success With Isometric
Contraction and Everything Else in Life
YOU'RE GOING TO GET IT!
And you're going to win.
GUARANTEED.
BEGIN
The Moster
Contraction
10 I ISOMETRIC POWER ReVOLUTION
wit h the GOAL In MIN D
Key
and
to Success With
Everything Else
Isometric
In Life
Y
our success with our Isometric Power program
is predicated on following the instructions
presented in this book to the letter. A failure to
heed or comprehend this introductory information or
to think that it is unessential fluff or that you already
know it is almost certain to short-circuit the program's
effectiveness. The Master Key to Isometric Contraction,
perhaps more than any other exercise program, begins
with the most important exercise in existence, and
about which most people are completely ignorant.
That Master Key is:
I. Programming the right
thoughts into your mind.
2. Focusing on them.
3. Actualizing them by following
through.
Think about it: you would not have
invested in this Isometric Power course if
you weren't influenced by the thoughts
• life-changing power that God has placed
· within them. Even worse, when intro-
• duced to it, they flat out reject it. They
• are literally afraid to take control of their
· own thinking mechanism. Truth to tell,
· these people fear that any attempt
• to harness their
mind will back-
fire. Instead of
boldly living the
you were consciously thinking at the time life of their dreams,
you bought it. Likewise, you will not take • they timidly settle
action to give yourself the supreme state . for whatever life
of health, strength, and lifelong fitness • hands them. They
that you desire and deserve, unless you • want someone else
begin with the goal, the end result, clearly to give them the
defined in your mind. Don't try to prove . answers, and that,
me wrong on this pOint by underestimat- . my friend, is not
ing the power of your mind, as you'll only : only sad, it's living
end up shortchanging yourself. . by default.
Let's be real. Most people think that This is not the way of the Transformed
strength and fitness success is nothing • life, and it continually is not the way of
more than a combination of knowing . any Transformetrics™ student or practi-
the right exercises and eating the right . tioner. You, and you alone, will determine
foods. Although that is definitely part of • what you want in life-and you alone,
the route to success, the truth is that you
cannot get the results you want, much
less stick with the right exercises and
nutrition program, unless your mind is
programmed properly.
Take a look around, my friend. There are
hundreds of thousands of people who
pay expensive gym memberships, exer-
cise and diet year after year, and they
are still overweight and lacking in muscle
definition. They go through the motions,
but they don't get anywhere. Why is
that? Because they don't understand the
with faith, courage, and perseverance, will
make up your mind that nothing will
prevent you from reaching your goal.
You're going to get it! And you're going to
win. Guaranteed.
YOU'RE GOINGTO GET IT!
And you're going to win.
GUARANTEED.
The keys to achieving this Transformation
in consciousness that attracts success and
· repels failure in all facets of your life are
not difficult to learn. And they don' t
BEGIN WITH THE GOAL IN MIND I 11
require a lot of time. Just follow my step-
by-step instructions, and you will be on
the fast track to success in no time flat.
life begins the exact same way. First, you
est ablish order through mentally pictur-
ing what it is that you want to achieve.
ISOMETRIC POWER BREATHING
• Then you add power, life, vitality, radi-
ance, and passion to the mental image
Let's start with Isometric Power Breathing. • by breathing life into it.
Why Isometric Power Breathing? Here are
three reasons:
I. Breath is the source of life.
Breath is power. Breath is life.
2. Deep breathing calms, centers,
and focuses the mind so that
you can better comprehend
what you're about to learn in
the following chapters.
3. Deep breathing puts you into
an awakened state of awareness .
in which you not only think
clearly but realize that you can
create the life you have
dreamed of living.
• The good news is that this process isn't diffi-
Whether or not you are a Bible-believing • cult to learn. Not only that, but the deep
Christian, if you will just take a moment to • breathing method you're about to learn will
read the creation story as found in the first • simultaneously accomplish a number of
two chapters of the Book of Genesis, you • things that I know you will be excited about.
will find something fascinating. First of all, • Instead of telling you exactly what they are
whenever God created something, it states • in advance, let's go over the exercise.
clearly that He pictured it in His mind first .
Second, after God created the first man, •
the man did not come to life until...
"And the LORD God formed man of the dust of I •
the ground, and breathed into his nostrils the
breath of life: and man became a living soul "
(Genesis 2:7 KJV, emphasis mine).
I'm telling you this because the whole
key to making miracles happen in your
12 I ISOMETRIC POWER ReVOLUTION
HOWTO PERFORM ISOMETRIC
POWER BREATHING:
I. In the morning, before arising
from your bed, lie on our back
and relax with your hands at
your sides.
2. Inhale deeply through your nos-
trils and imagine that you are
filling your entire body right
down to your toes with
enriched oxygen. Literally, let
yourself expand.
3. Once you can inhale no farther,
hold for a count of 7 seconds,
while pulling in your abdominal
muscles, then begin to exhale.
4. During the exhale, squeeze
your abdominal muscles as
though you are wringing water
from a wet towel. Squeeze the
entire rectus abdominus from
top to bottom as tightly as
possible, while making an
IISSSSS " or "fffff" sound.
s. When you have achieved peak
intensity or contraction of the
abdominals, hold for 7 or more
seconds, squeezing until your
exhale is completely finished.
leave nothing in your lungs.
Try to get everything out.
6. While performing step 5, it is
a healthy practice to contract
or pull your perineum up and
inward. This will not only
improve your overall energy,
but greatly improve sexual
function as well .
7. Perform this Isometric Power
Breathing exercise 10 times in
succession before getting out of
bed. You are then welcome to
get up, stand before an open
window, and do more of the
same. You can also do this
exercise anytime throughout
the day to release mental stress
and to recharge and energize
yourself. Just remember to con-
sciously flex your abdominals
when performing this exercise.
• Now that you have read the instructions,
• put the book down and take a few min-
utes to perform this breathing technique
10 times. In order to get you fired up and
motivated about this, and just in case you
• missed some of the benefits in the steps
• outlined above, here is a recap of the
many benefits of practicing this breathing
technique:
• Increases mental clarity and
alertness.
• Enhances creative and mental
power.
• Rids your entire body and mind
of negative stress.
• Strengthens, tightens, and
tones the diaphragm and
entire abdominal muscle struc-
ture. Some people lose inches
of fat from their abdomens.
• Improves digestion and
elimination.
• Cleans the lungs of stale
residue.
• Helps you relax.
• Improves dynamic strength and
power due to strengthening of
core muscles.
All these benefits come from just one set
of Isometric Power Breathing exercises.
Enough said. So get to it and complete 10
repetitions. Feel for yourself just how pow-
erful Isometric Power Breathing truly is.
BEGIN WITH THE GOAL IN MIND I 13
Okay, great. Once you've completed see the outcome as reality before it happens,
your set of 10 power breaths, you will in our mind's eye. This is crucial for you to
be feeling energized, and, simply put, • understand, and it is the mental tool you
you should feel good all over. That good need to achieve your greatest desire. That
feeling is the Golden Key to success in • desire might be for a powerful, perfectly
life, especially when you learn to har-
ness it and combine it with the mental
programming techniques that you will
learn here.
MORE THAN JUST THINKING
The bottom line is that we don't just
become what we think about, as King
Solomon said, "As a man thinketh in his
heart, so is he. JJ We become what
we think about with deep,
vivid emotion. To merely
think a thought does not
give it transformative
power. But to think a
thought backed by an
abundance of passion,
enthusiasm, and posi-
tive, life-affirming emo-
tion puts it into the realm
of the extraordinary. And
when that happens, it's "look
out world, JJ because here you come.
sculpted body and radiant health, or it can
be for anything else you want to create in
your life.
Since this is a book about how to give
yourself radiant health, strength, and the
kind of body you have always dreamed of
having, I want you to form a mental piC-
ture of the kind of fitness and type of
physique you want to have. Do
you want to dramatically
enhance the size of your
muscles? Or do you want
to achieve a lithe, lean,
ripped look of a gym-
nast? Or something
in between. Whatever
your choice, it can
be achieved with the
Isometric Power meth-
ods outlined in this book.
Not so sure about that? Take
a look at the photos of Dr. Neal
• Eslinger, Mark Baldwin, Chris Rezny,
Note: we think in pictures. For example, • and our other friends featured within
think of your children or spouse. What the pages of this book. They all
comes to mind? A picture, right? Now
think of your home, your car, your televi-
sion, your favorite restaurant, your church,
and so on. What do you see in your mind's
eye? One picture after another, correct?
Remember that. Our thoughts are pictures.
Our thoughts are literally what we envision.
And what does envision mean? It means to
14 I ISOMETRIC POWER ReVOLUTION
achieved their dreams by following the
methods outlined here and modifying
them to fit their own personal goals,
and you can too!
In one sense, this is no different from
other forms of bodybuilding. Some people
train to get huge, and others to get lean.
But what most people erroneollsly assume
is that they achieve their goals merely by
the choice of physical exercise itself. Truth
to tell, you don't! For instance, you could
practice all the classic power lifts or
Olympic lifts and not gain an ounce of
weight. It's done all the time.
clearly communicates the power of our
thoughts to create our reality.
In an article published in 1957 by psy-
• chologist Bruno Klopfer in The Journal of
Prospective Techniques, a man named Mr.
Wright suffered from advanced lymphatic
So what then is the Golden Key to gaining • cancer. His lymph nodes were swollen to
muscle and losing fat with an exercise the size of oranges, and both his spleen
program? Simply put, the key is your • and liver were so enlarged that two quarts
intention. What is it you want? What do of milky fluid had to be drained from
you see in your mind's eye? Cmon, piC-
ture it. Tell your muscles how you want
them to respond to the exercises, and
they will obey.
Your flesh has an intelligence (you'll read
all about it in the history section), and it
them daily. The doctors had done every-
thing medically possible in the mid 1950s
on Mr. Wright's behalf, and there was
• nothing more they could do. So they gave
him up to die.
Somehow Mr. Wright heard of a new
simply sits back and waits for you to give experimental drug for cancer. But it was
it orders. Once the orders are given and • only being administered to people whom
systematically applied, every cell in your • doctors believed had at least a three-
body goes to work to shape your body the
way you want it.
THE POWER OF YOUR THOUGHTS
For this reason, it is imperative that you
never ever ... not under any circumstances
... allow yourself to think or say anything
about yourself that you do not wish to be
absolutely true. That's how powerful your
thoughts and mental imagery are.
We know that it is possible for some people
who are sick to make themselves well by
choosing the right thoughts to think. We
month life expectancy.
Wright begged his
• doctor for the drug,
and finally the doctor
relented. According to
the report, the doctor
injected him on Friday
but really didn't expect
him to live through
the weekend. Unbeliev-
ably, on the following
Monday, less than 72 hours later, Wright
was walking around and feeling great. The
also know from medical science that the • tumors, according to the article, had
exact opposite can happen by thinking • /I melted like snowballs on a hot stove."
negatively. It happens every day in every • Ten days after his first Krebiozen injec-
city throughout the world. Consider the • tion, Mr. Wright went home from the
following true case history that I shared in hospital, being determined by the doctors
my first book, Pushing Yourself to Power. It • to be cancer free!
BEGIN WITH THE GOAL IN MIND I 15
Unfortunately, months later the American
Medical Association published a nation-
wide study on Krebiozen that flatly
announced it was worthless. Mr. Wright
that reason alone, you must guard your
thoughts, your speech, and all of your
associations. If you surround yourself
with positive reinforcement in what you
read the study, believed it, and his cancer • see, hear, think, and verbalize, and if you
returned. Two days later he died. follow through with positive action-you
• will meet with a positive outcome. It is
So what happened to
Mr. Wright? Why
inevitable!
did he become
YOU MUST BELIEVE
wrong? Let's • Do you get the point? Your mind, your
. it
examme beliefs, your faith, all determine what you
objectively.
Mr. Wright,
who is ter-
minaI, hears
about a new
miracle cure for
cancer. He reasons
to himself that the
reason he has not already died
is because it is his destiny to be cured of
cancer and Krebiozen is the agent of that
cure. He begs his doctor to go outside the
rule and inject him. Then Mr. Wright 's
intellect and emotions, his mind, believes
that the miraculous cure has been found,
and as a result his body obeys the single
congruent message that it is given by Mr.
Wright's mind, which is-HEAL! And his
body has no other choice but to obey!
Just think what would have happened
can have or be. If you don't believe you can
have or be something, you won't.
This applies to your strength and fitness
as much as it does to any other facet of
your life. Dr. Neal Eslinger, whom you see
had Mr. Wright not read the study that • pictured throughout the Iso Powerflex
negated his positive belief. Who knows
how long he could have lived? The simple
point is this: whatever you believe about
yourself, both intellectually and emotion-
ally, will determine who and what you
become physically and spiritually. For
16 I ISOMETRIC POWER ReVOLUTI ON
• section of this course wanted to accom-
plish two things simultaneously. He wanted
to get ripped and lean while adding mus-
cle mass. Look at his before and after
photos (on page 13S)-same man in both
• photos. The fact that he simultaneously
achieved the lithe, ripped look while
adding greatly to his muscle mass is
mind-boggling for most people. How did
he do it?
First and foremost, he wanted to do so.
Second, by forming a clear picture in his
mind's eye of exactly what he wanted to
achieve and thinking about it all the time.
Third, by holding the exact image in mind
while he trained. It's as simple as that.
. the mental image. Then, after you have
completed your inhale, begin your
exhale. But instead of just breathing out,
maintain a laser-like focus surrounding
your mental image with the emotion-
backed energy. Literally, exhale and
breathe life into the image, surrounding it
with power. Do it 10 times.
Understand that there is a reason why the
great sages of all times throughout history
The unrevealed secret that most people . practiced deep breathing exercises while
never discover is not just picturing what in prayer and meditation. And the same
they want, but picturing it with passion can be done before anything creative is
and conviction. Put some white heat . attempted. Whether painting, drawing,
behind your desire, and you cannot help . writing, singing, or public speaking,
but go in the direction of your dreams. : breathe deep to center yourself and take
This is a universal law. Whatever domi- . control. It all starts with your breath.
nates your thoughts and passions is what Think back to the
you become. Guaranteed.
HOW TO APPLY POSITIVE
EMOTION TO YOUR GOAL
It's very simple to learn to use your emo-
tions to help reach your goals.
creation story as
told in the Book of
. Genesis. Remember
the key that I men-
tioned earlier? God
breathed life into
To demonstrate this, I want you to use Adam. Whether or
Isometric Power Breathing. First, perform not you personally believe the biblical
your standard 10 Isometric Power Breaths, . account of creation is not my pOint. My
concentrating on your abdominal mus- point is that the process of creation as
cles as you did previously. Next, before described in Genesis is exactly what you
starting your next set of Isometric Power want to use in your life. Always remember
Breaths, I want you to consciously form a that you are not just a man or a woman-
mental picture in your mind's eye of what • you are a human being created in the very
you want to achieve while inhaling. Quite likeness of God with a divine thought
literally, I want you to surround this men- and creative ability that is literally
tal image with breath. Instead of focusing molded after God. Consider this: if man
on your abdominal muscles, focus on the was created in the image and likeness
mental imagery and add self-talk to it as . of God, and God is the Preeminent
you squeeze (add passion and emotion) to : Creator, then it makes perfect sense that
BEGIN WITH THE GOAL IN MIND I 17
man is also intended to be a creator ... and
is at his happiest and most God-like when
he too is creating.
This is why clearly defined goals are so
important. We are happiest when we are
creating. We are less than happy, if not
downright miserable, when we are not
creating. So form a goal and add life to it
through Isometric Power Breathing and
visualization. Begin and end every work-
out with deep Isometric Power Breathing.
Never begin a creative endeavor of any
sort without taking a few minutes to
perform 10 Isometric Power Breaths.
Will it change the outcome? Big time.
SOAR LIKE AN EAGLE
Before you close this chapter, you
must perform a couple of written
exercises that are vitally important
to your personal success. Do Not
Overlook These. If you want to soar
like an eagle, play close attention and
follow through.
Many people, in fact most people,
when asked to define what it is they want
in life literally draw a blank. They can't
clearly articulate what they want because
their minds have been so preoccupied
with what they don't want for so long
that it appears that there is nothing else
for them.
So what can we do? We already know that
we become what we habitually think
about with deep emotion. And so, if you
can't even think about what you want
because you have so much thought and
guess what you are creating? You got it.
MORE of what you DON'T want.
So does that mean that you are doomed
to a life of mediocrity and unfulfilled
dreams? Only if you blow this off and
don't take positive action. It's only too
late if you don't start now!
Seriously, my friend, there is a way out
of any bottomless pit of despair.
So let me guide you with a
brief writing exercise that
could
change
your life.
But before you
make a list of what
. you want, I want you to make a list of
everything you despise and don't want.
Take out a pad of paper and a pen and
write this headline across the top of the
page: Things I Don't Want and That I Will
Eliminate From My Life.
Now, beneath this headline start writing
those things that come to your mind. Don't
worry about perfect grammar. Just list
energy invested in what you don't want, • everything in your life that you consider a
18 I ISOMETRIC POWER ReVOLUTION
source of personal embarrassment or self-
sabotage. For example:
• I don't want to be fat.
• I don't want to be weak.
• I don't want to be out of
breath from walking up a
flight of stairs.
• I don't want any more back
pain.
• I don't want these headaches.
• I don't want to buy clothes at
Huge and Huger.
• I don't want women or men to
look away when they see me.
• I don't want to be passed over
in job promotions by fitter
people. (Don't kid yourself, it
happens all the time.)
• I don't want my children to be
ashamed to be seen with me.
• I don't want to be afraid to be
seen in a swimsuit.
• I don't want to be afraid to
train in public.
Congratulations! It takes guts to face your-
self and tell yourself the truth about what
· you are no longer willing to accept
· because you know in your heart of hearts
that God created you for so much more.
SO WHAT DO YOU WANT IN LIFE?
Now that you have identified what you
don't want, your mind will be clear and
uncl uttered. That being true, right now is
also the time to identify what you do
· want in life. So let's get to it.
· Keep in mind that you can write anything
on this list that you want. It doesn't all
have to be strength and fitness related.
But then again, the stronger, fitter, more
vibrant, and self-confident you are, the
easier it will be to have every other good
thing on your list.
So here's what you do. On a clean sheet of
· paper, write the headline: The Good Things
• That I Want to Create in My Life. You'll
want to list at least 10 things that you
want to achieve within the next 12
months. For example, your list may
include some of the following:
Get the idea? Good. Then get to it. Do it .
• I want to double my st rength.
now before you do anything else.
The only rule concerning what you write •
is that it must be something you want to
change. So please. Do it now. Don't move .
until you've done this . Put your pen to
the paper and write out everything that
has held you back and that you want to
eliminate from your life. If you run out of
space, get another piece of paper and keep
writing. After all, it's your life that you're .
going to heal.
• I want to see my abdominal
muscles in the mirror.
• I want my kids to be proud
to be seen with me.
• I want to have all my pants
taken in at the waistline.
• I want people to compliment
me on my new physique.
• I want my boss and business
associates to view me as
BEGIN WITH THE GOAL IN MIND I 19
someone with guts, determina-
tion, and a get it done-no
excuses drive that deserves a
big promotion.
• I want to buy $100 worth of
Girl Scout cookies to give to the
food shelf in my community.
• I want to attract the perfect
mate in my life.
• I want to double my current
income.
Okay, you know what to do, so do it.
Don't be afraid to dream big because
confidence quickly. Once you know that
you can focus on a goal and make it
happen, your creative power will grow by
leaps and bounds, and you will gain the
confidence to achieve bigger and bigger
goals at faster and faster rates.
So this is what you do. Select one goal that
you will focus on. Write it on a 3" X 5"
card and give it a deadline for accomplish-
ment. For example, you might write the
following:
"By , exactly 31 days from now, I
will do 50 consecutive Tiger Stretch Push-
small dreams have no power. After all, at • ups in flawless form." Or it can be anything
this point you deserve all the best that life else that you want.
has to offer. So do it now.
Great job!
• Now, each day when you awake, focus on
this goal during your deep breathing exer-
Now that you have identified what you • cises. Perform 10 Isometric Power Breaths
want, you can always go back and add
precise details . The more clear and
while focusing on your abdominals and
applying Isometric Contraction on both
vivid the details the better the result. • inhalation and exhalation. Then do another
The key, however, is to take the time to • 10, focusing entirely on your goal as previ-
identify what you want and put it : ously directed. Put paSSion, enthusiasm,
down on paper.
CHOOSING ONE GOAL
After you have completed your two lists,
it's time to focus on just one goal. This
goal needs to be something that is achiev-
able within the next 30 days. In fact, it
may even be something you achieve in
just 7 days. If you don't have a short-term
goal, then take a few minutes and come
up with one. It's crucial that you do it.
Why? Because I want you to prove to
yourself that you can set goals and
achieve them. Doing so will build personal
20 I ISOMETRIC POWER ReVOLUTION
• and determination into it, and breathe life
into the image in your mind's eye.
Next, carry the 3" X 5" card with you every-
where you go. Make it easily accessible-
put it in your front pocket, your wallet,
tape it to the refrigerator, or wherever. Take
it out and read it several times a day with
deep conviction.
Then when you do your exercises, visual-
ize achieving your goal. Notice the laser-
like focus that you now have and how
much harder you train. Most importantly,
notice how quickly you improve!
While you train, tell yourself, "I can.
I will. I can. I will."
into your life, you can achieve goals that
are beyond your wildest dreams. Without
Then add the ending to it, "I can and I . it, you can achieve very little. Why?
will do 50 consecutive Tiger Stretch Push- • Because you need to know where you are
ups by " • going in order to get there. And that
applies to every facet of your life, includ-
After you have achieved your goal, I want . ing your strength and fitness.
you to say out loud, "I can. I will. And I've .
done 50 consecutive Tiger Stretch Push- . In my opinion, this first chapter is the
ups." At this pOint, write the accomplish- most important of all. Why? Because
ment and date of completion on your . anyone can teach you Isometric exercises.
goal card and save it. It is important that Anyone can teach a diet to follow. But the
you begin a collection of completed goal whole key that makes any of it work lies
cards, because in the future it will reinforce within you. When you control your
your ability to get things done when you . thoughts, you control your life. And,
review them.
BEYOND YOUR WILDEST DREAMS
What I have just revealed is the Master
Key to achieving anything you want in
your life. You could join the vast hosts of
people who spend thousands of dollars
truth to tell, your ability to think and
persevere is the key to achieving superior
results with Isometric Contraction or
anything else in your life.
Now that you know the secret, let me fill
you in on "The History of Isometric
attending personal empowerment semi- Contraction," and why I believe it is
nars to learn what I have just revealed to singularly the Master method to lifelong
you. If you implement this Master Key . strength and fitness. Read on.
BEGIN WITH THE GOAL IN MIND I 21
"What has been will be again, what
has been done will be done again;
there is nothing new under the sun."
- Ecclesiastes 1:9
o CONCISE HISTORY of
ISOMETRIC CONTRACTION
24 I ISOMETRIC POWER ReVOLUTION
S
ince ancient times, mankind has been
fascinated with the acquisition and develop-
ment of exceptional physical strength. After
all, who hasn't heard of the renowned biblical heroes
Samson and King David? Or the Greek hero Hercules?
Or King Odysseus, the famed Greek hero of Homer's
The Odyssey?
All of these men were known for their extraordinary
strength, intellect, and courage. And if you read their
stories closely, you'll discover that King David, Hercules, and
King Odysseus all had one thing in com- . Similar to King David, Odysseus did not
mon-their ability to both string and pull . just pick up Hercules' Bronze Bow and
to full draw a bow made of bronze. Twice in • pull it to full draw. Hercules had befriended
the Bible, for instance, King David states: . the young Odysseus when they were
"He trains my hands for war, so that my • sailing together as crew members with
arms can bend a bow of bronze" (Psalm . Jason and the Argonauts on the ship Argo
18:34; 2 Samuel 22:35). Notice that David . to discover the fabled Golden Fleece at
was trained and strengthened in this feat • the edge of the world. According to the
of strength. But that's not the only time a . story, Hercules taught the secrets of
bronze bow was referred to in antiquity.
A replica of the "bow of bronze"
strength to Odysseus. His training was so
· effective that, besides Hercules, only
· young Odysseus could string and pull to
· full draw an arrow on the famed Bronze
· Bow of Hercules. That's all I'm going to
· tell you about it. If you want to know
• more ... and there is more ... read the stories
· of David and Odysseus for yourself and
strengthen your mind.
· So what does a bronze bow have to do
• with Isometrics in a chapter devoted to
the histories of Isometric Contraction?
In fact, if you read The Odyssey, you'll find
that the Bronze Bow of Hercules plays a
• Good question. The answer lies in read-
central role (almost a character-like role : ing the accounts of any number of
within the story) in King Odysseus's
· historians of the ancient past, such as
reclaiming his wife and kingdom of Ithaca
· Herodotus (often known as the father of
from suitors who are trying to steal his • history) and his anecdotal History, which
kingdom. At the climax of the story,
includes a description of the war between
Odysseus proves that he, and he alone,
• the Greeks and Persians in the fifth century
can string and pull to full draw the Bow of .
B.C., or Josephus and his Antiquities of the
Hercules and send an arrow through 12 .
• Jews, or Plutarch's Parallel Lives from the
small consecutively placed brass rings
· first century. In their writings, you will
without touching any of them. This is
precisely what he had done some 20 years
earlier on the day he won the hand of his
wife, Penelope, in marriage by proving
himself to be the best man physically as
well as intellectually. After the sheer preci-
sion with the rings, King Odysseus uses
his archery skills to fend off the suitors.
discover that archers were considered to
be the elite special forces of their day
and among the strongest and fittest of
ancient warriors.
So how did archers achieve this status?
Well, consider the fact that many of the
battles of ancient history were determined
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 25
by the army that had the strongest and
most accurate archers. For instance, if one
army's archers were capable of picking off
their enemy's soldiers at a distance 200
yards farther away than the enemy's
archers, it gave that army a decided
advantage. Consequently, it was the
archers alone who oftentimes determined
the outcome of a major battle in ancient
times. Such was the case at the Battle
of Marathon in 490 B.C., where the
heavily outnumbered Greeks defeated the
hold an arrow at full draw, sometimes for
extended periods of time.
This is where Isometric Contraction comes
into place. The ancient trainers would
have a trainee pull back the strongest bow
. of which he was capable and then hold
it-an Isometric Contraction. The trainee
would continue this practice until he
could finally draw the arrow to full draw
with ease. At this point, the trainee would
graduate to a heavier bow and draw it back
Persians. This was also the case in the bat- . as far as he possibly could and once again
tle between the Syrians and the Israelites . hold it in an Isometric Contraction. When
as recorded in 1 Kings 22:29 in the Bible. . he could draw it back with ease, the archer
Here a Syrian archer determined the
outcome of the battle when he killed King
Ahab of Israel.
A close-lip of a bronze bow and arrow
The importance of ancient archers relates
to the history of Isometric Contraction as
several ancient historians, and especially
Herodotus, commented on the training of
graduated to an even heavier bow and
continued the strengthening process by
reapplying Isometric Contraction. This
training process was continued until each
archer achieved the ability to draw the
strongest of bows, a process that often
required years, and Isometric Contraction
was the key.
INDIA AND THE ORIENT
In a very real sense, Isometric Contraction
is among the oldest of exercise methods
. known to man. It has been a part of hatha
yoga (the physical branch of the popular
form of yoga that most Westerners are
familiar with) for almost 5,000 years. It
the archers. This is how it was done. First, has developed primarily in southern India
there was a selection process to determine by ascetics who led very disciplined lives.
which individuals had the innate skills to . They lived close to the earth and observed
become a first-class archer. This included . nature, animals, and themselves. These
tests of hand/eye coordination, eagle-like • ascetics would imitate many of the
Sight, and uncanny depth perception. The
other critical attribute was superb physical
animals they observed-their postures
and habits-in order to emulate their
strength, as demonstrated in the ability to . strength, grace, and wisdom.
26 I ISOMETRIC POWER ReVOLUTION
From this intense study, hath a yoga devel- you are doing when hoLding yoga poses
oped into a complex series of postures . such as the one pictured here. (If, for any
and poses (well over 1,000 in all) called reason, you don't think this requires
"asanas" that require incredible levels of incredible concentration and strength,
strength, fleXibility, muscular endurance, . then put the book down and try to hold
balance, coordination, deep synchronized . the pose shown for 3 minutes. If by some
meditative breathing, and an intense miracle you can hold it, please tell me
mind/muscle connection. why you bought this book.)
As is clearly evident, it is Isometric
Contraction alone that allows you to
maintain these postures by stabilizing the
entire muscle structure. Is it tough? You bet
it is, but you wouldn't be developing the
epitome of strength and poise if it weren't.
ISOMETRICS IN THE ORIENT
· Somewhere between A.D. 500 and 527,
· legendary Buddhist Master Bodhidharma
traveled from India to China to bring
Chan Buddhism to the monks of the
Shaolin Temple. He was said to be an extra-
ordinary man in every sense of the word,
and one of the strongest, fittest, and wis-
est men to have ever lived. Traveling by
· foot and alone, he crossed raging streams
and rivers, a major part of the Himalayan
mountain chain, and braved extremes of
temperature ranging from tropical rain-
forest heat to subzero cold in some of the
As an example, study the pose shown in
the photo above. Now, imagine yourself
trying to hold this pose for 3 minutes
without shaking or quivering. What type
of strength would you need to develop in .
order to hold that pose in picture-perfect
alignment? In a word: Isometric. Let me
explain why. The word Isometric comes
from the Greek (what else would you
tallest mountains on planet earth.
As if that were not enough of a test of his
fortitude, Bodhidharma also exposed
himself to the dangers posed by wild ani-
mals and mountain bandits. In other
expect?) word iso, meaning "the same," . words, this was not a trip you'd want to
and metric, meaning "length." Isometric • take without a group of guardian angels
Contraction refers, therefore, to the con- watching your every move. Yet, this is
traction or tightening of a muscle without exactly what the missionary of Chan
changing its length, which is exactly what . Buddhism took upon himself to do.
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 27
Upon his arrival at the original Shaolin
Temple on Mount Song in northern
had a very strong Isometric component
in them. In fact, it is believed that the
China's Henan Province, Bodhidharma ((I Chin Ching(( or ((Yi Jin Jing" or Muscle/
did not find a group of ((Kwai Chang . Tendon Changing Classic was one of the
Caine" look-a-likes from the TV series
Kung Fu, who could ((snatch a pebble from
my hand" as young Grasshopper would
often attempt to do with the blind
original forms taught by Bodhidharma
himself. This form includes the use of deep
breathing exercises, which should be a part
of every strength and conditioning pro-
Shaolin monk ((Master Po." Nor did he • gram, combined with Isometric muscle con-
find anyone who even remotely resem- tractions of the hands and arms. Amazingly,
bled the perfectly sculpted supermen of this Isometric form was and is so effective
the Shaolin monk movies
that so many of us have
seen, featuring the likes of
Bruce Lee, Jackie Chan, or
Jet Li. No, the guys whom
he found were so fat and
out of shape they couldn't
even stay awake for the
rigors of prayer and medi-
tation that he was to teach
them.
So the first thing he did
was to leave the temple
and spend the next nine
that it has remained virtu-
ally unchanged for approx-
imately 1,500 years.
In addition to the Iso-
metric forms of Bodhid-
harma, there are also
numerous dance-like katas
or forms found in other
Asian martial arts that
include various Isometric
postures that are often
held for extended periods
of time just as in hatha
yoga from which they
years meditating in a cave . . originate. Some of these
in order to figure out what Only Isometrics can develop the tel/don strength . ((
in the fingers for this incredible feat of strength. postures include the Iron
to do. When he returned, Wire" form of hung gar
he used his skills as a yoga master to teach
kung fu and sanchin kata of Okinawan
the monks a series of special exercises of
martial arts systems. Of course, there are
his own creation that are still practiced in . different names used in the various mar-
martial arts training systems to this very tial art forms that reflect the countries
day. And what were these special strength-
and cultures from which they originate,
ening exercises that transformed the
but ultimately it all boils down to the
sheepish monks of the Shaolin monastery .
same concepts of holding deep stances
against the pull of gravity for long periods
into the Warrior Monks of Legend (as they
came to be known) whom nobody in their
. of time and using ultra-high tension
right mind wanted to mess with?
strength building techniques that are
Believe it or not, they were exercises that Isometric in nature.
28 I ISOMETRIC POWER ReVOLUTION
ISOMETRICS IN WARFARE
As you can imagine, Isometric Con-
traction as a strength training method has
also been utilized in just about every
465,000 troops. The Cossacks were a mere
fraction of that number. And though the
Cossacks refused to engage Napoleon's
army on the open field of battle, they
culture throughout the centuries. For nonetheless earned both the respect and
instance, the chariot racers of ancient . fear of the surviving French soldiers.
Rome pulled against the reins of their . According to the historians' accounts of
horses for extended periods of time, . the experiences of the soldiers who sur-
which is a powerful Isometric Con- vived Napoleon's retreat, the Cossacks
traction. As you might imagine, the would attack at all hours of the day and
charioteers were incredibly strong men. . night. Their favorite targets were supply
Russiall Cossack horsemen
The same is also true for mounted cavalry.
The French army led by Napoleon
Bonaparte was literally vanquished by
Russian Cossack horsemen who were
capable of doing amazing feats at a full
gallop. Consider that when Napoleon
marched into Moscow in 1812, he had
wagons and artillery batteries, often
jumping tremendous barriers on horse-
back and lopping off the heads of the
enemy without breaking stride.
The Cossacks were similar to the Mongol
horsemen of Genghis Khan (five centuries
• earlier), who were capable of shooting large
numbers of arrows at full gallop. The
Cossacks appeared to move with their
horses as though rider and horse were one
being. Their athleticism on horseback was
something to behold. Even the French sol-
diers couldn't help but admire it. In reality,
it was because of the superior strength and
conditioning of the leg muscles that they
• had developed that allowed the Cossacks
· to perform these astounding feats.
So what type of strength do you suppose
will keep you in the saddle or on horse-
back under virtually any conditions? You
got it. Isometrics.
As an interesting matter of historical fact,
the Cossacks chased Napoleon's forces all
the way to the gates of Paris. Less than
• 40,000 survivors of Napoleon's Grand
Army (La Grande Armee) of 465,000 men
A CONCISE HISTORY OF ISOMETRIC CONTRAcnON I 29
lived to tell about the retreat from
Moscow, and in 1814 the Cossacks were
and the secrets of strengthening and con-
ditioning his body for the incredible task
present in Paris when Napoleon was that lies ahead of him to make good his
forced to abdicate and unconditionally . escape from the Chateau d'If. It is here
that many references are made to
strengthening exercises that had to be
Isometric in nature. Throughout the bal-
ance of the novel, there are numerous
references to the count's extraordinary
physical strength and prowess. And as
you can imagine, this novel also inspired
many other men to try similar exercises
surrender and was subsequently exiled to
the Italian island of Elba. To this very day,
there is one surviving Cossack word that
remains a part of the French language-
bistro. Today it means" a bar or roadside
restaurant," but back in 1814 it was used
by the Cossacks when they put their
rubles down on the bar and said, "Bistro,"
which meant be quick about it.
ISOMETRICS IN POPULAR
LITERATURE
. for strengthening their bodies, such as
Alexander Zass, whom you'll meet later
on in this chapter.
In 1844, The Count of Monte Christo was .
published by Alexander Dumas. Its hero,
Edmond Dantes, was a handsome, prom-
ising young sailor with a beautiful fiancee
named Mercedes and a bright future with
a commission as a ship's captain. But
then he is a victim of conspiracy of four
jealous and unsavory characters who
arrange to have him seized and secretly .
imprisoned in solitary confinement in .
the infamous Chateau d'If, a dangerous
offshore prison from which no one had
ever escaped. For many years, Dantes
barely exists in his tiny isolated cell. He
almost loses his mind and his will to live .
as his body slowly weakens, deteriorates,
and becomes emaciated.
Les Miserables poster
Victor Hugo's Les Miserables is another
novel that makes reference to Isometric
Then one day Dantes hears a fellow prisoner . type exercises, and it also deals with a
burrowing nearby. He too begins digging, . man who was imprisoned. It was originally
and soon he meets an old abbe (a lower- . published in France in 1862 and tells the
ranking Catholic clergyman). From the . story of Jean Valjean and his amazing
abbe, Dantes learns history, literature,
science, ancient and modern languages,
30 I ISOMETRIC POWER ReVOLUTION
struggle to not only become a free man
but a saintly one-a man who has been
fully redeemed by God's grace in every
sense of the word. Throughout the refer-
ences to Jean Valjean's time of imprison-
ment, there are many references to
his extraordinary physical strength. For
instance, the following paragraph is taken
word for word from page 90, and it makes
a direct reference to Isometric strength
building exercises:
, ' His suppleness even exceeded his
vigor. Some convicts, who perpetually
dream of escaping, eventually make a
real science of combined skill and
strength; it is the science of the muscles.
A full course of mysterious statics is daily
practiced by the prisoners, those eternal
enviers of flies and birds. Swarming
up a perpendicular, and finding a
resting place where a projection is
scarcely viSible, was child's play to
Jean Valjean. Given a corner of a wall,
with the tension of his back and hams,
with his elbows and heels clinging to
the rough stone, he could hoist
himself as if by magic to a third story,
and at times would ascend to the very
roof of the bagne. , ,
time in solitary confinement, where he did
not hear a single word from another
human being for more than two years.
Charriere is the only man to ever escape
· from Devil's Island, which is located off the
coast of French Guiana.
As you can see, from the ancients to the
· moderns, Isometric Contraction has been
a part of history and literature for millen-
niums of time. Still, the science behind
· Isometric Contraction was not validated
until the twentieth century.
ISOMETRICS AND THE GOLDEN
· AGE OF PHYSICAL CULTURE
· In a very real sense, the Golden Age of
Isometric Contraction coincided with the
Golden Age of Physical Culture, which
· began with the dawning of the twentieth
· century. During this time, the Industrial
Revolution was taking hold in America,
and large numbers of people were moving
from an agrarian farming lifestyle to an
• industrial and more urban one. As a
result, more and more people were using
their mental capacities rather than their
physical capacities to earn a livelihood.
Of course, there are several other references . Correspondingly, more people began suf-
in various novels and books to Isometric fering from the diseases of modern life
strength building exercises. In his 1970 that are caused by too much of the wrong
autobiography PapiLlon, Henri Charriere . kinds of food and too little of the right
often refers to his static Isometric exercises . kinds of exercise. That is reflected in the
that made his muscles feel like iron when . fact that a male born in 1900 had a life
he was incarcerated in a penal colony on . expectancy of just 47 years and a female
French Guiana in the 1930s and 1940s. In • of just 49 years. Bottom line: these weren't
fact, these exercises helped him survive his the good old days-not by a long shot.
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 31
BERNARR
f( The
Father
32 I ISOMETRIC POWER ReVOLUTION
MACFADDEN
of Physical Culture
I
n March 1899, a young man in his early 30s with a
passion for physical fitness and exercise came into
prominence when he published his first issue of
Physical Culture magazine. This publisher's name was
Bemarr MacFadden, and in just four years his slogan
"Weakness Is a Crime, Don't Be a Criminal" had
resonated so well with an ever-growing audience in
America that Physical Culture magazine reached a monthly
circulation of more than 100,000 copies.
But MacFadden didn't limit himself to of thousands. In both 1921 and 1922,
being a magazine publisher only. In 1906, • the Golden Years of Physical Culture
he published his own natural bodybuilding • Magazines, MacFadden had two contests
book, Muscular Power and Beauty, which . to determine America's most perfectly
featured photos of MacFadden teaching a developed man. The winner of both
complete system of self-resistance and . contests was a young man who trained
Isometric exercises for every muscle group . with the exact same methods that were
in the body. He was so convinced of the found in MacFadden's Muscular Power and
superiority of his Isometric/self-resistance • Beauty. Though he discovered
methods that on the title page of his book . the methods in another
he wrote: · source, the man's name
, ' Containing detailed instructions
for the development of the external
muscular system to its utmost degree
of perfection. , ,
· was Charles Atlas,
• who became the
· stuff of legends.
The truth was, when you saw the photos
of MacFadden's flawless physique as he .
demonstrated the exercises, it made it
impossible to argue with the effectiveness .
of his methods. The man clearly knew .
what he was talking about and was the .
"living proof personified." Believe me, .
when it came to weakness, Bernarr
MacFadden was no criminal.
For more than 40 years, MacFadden's
Physical Culture magazine had an avid .
audience that reached into the hundreds
MacFadden classical poses
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 33
A L 0 S P.
II The
F 0 the r
SWOBODA
of Conscious Evolution
A
t approximately the same time that MacFadden
began teaching his methods of self-development,
there was another equally famous physical
culturist, Alois P. Swoboda, who also taught a system that
required no apparatus of any kind. He was so certain of
the incredible benefits of his exercise system that he
stated in his advertising copy: "By this condensed
system more exercise and benefit can be obtained in ten
minutes than by any other in two hours." His ads usually
featured his perfectly developed Greek-godlike physique in
one photo at the top right of the page and another photo
usually at the bottom left of the page, •
where he appeared to be a well-dressed, •
cultured, successful, and exceedingly .
handsome aristocratic gentleman.
The fact that Swoboda appealed to men •
from across the spectrum of SOCiety is •
clearly evident. Among his students
were President Theodore Roosevelt, two .
members of the Supreme Court, doctors, •
lawyers, and athletes of all types, the .
magician Harry Houdini, as well as ranch •
hands, miners, and lumberjacks. Swoboda •
also had an incredible array of testimonials. •
Truth to tell, in all respects the man was .
brilliant, and his knowledge of anatomy
and physiology was second to none. In a .
very real sense, Swoboda was more than •
a century ahead of his time. Take, for •
example, his explanation of the dangers of •
lifting heavy weights and why his system
of physiological exercise was vastly superior.
" First, I desire to say that physiological
exercise produces health and strength
and improves one's physique.
A system of exercise to be physio-
logical must not produce these
results at the expense of the heart,
arteries, or vitality. Now, then, it is a
fact that the use of heavy weights is
a speedy route to development,
because of the resistance they give to
the muscles; but they cause an
enlargement and dilation of the
heart and also produce aneurism, on
account of the obstruction they give
to the circulation of the blood in the
capillary blood vessels. The capillaries
lie in between the muscular fibers,
and as the latter contract they shorten
and necessarily widen, consequently
compressing anything that lies
between them, hence the obstruction
of the circulation of the blood in the
capillaries.
Since heavy weights cause a con-
tinual contraction of the muscular
fibers while they are being used, it is
readily seen that there is a constant
obstruction to the circulation. And
since the heart is constantly forcing
blood into the arteries, and it cannot
empty into the capillaries and pass
into the veins, there is a great
increase of pressure in the arteries,
which reacts on the heart and causes
hypertrophy of that organ.
Therefore, since heavy weights
cause a rapid development of muscle
and strength by means of the
resistance they give, it is a fact that
by offering the muscles the same
resistance (which is done by using
one muscle to resist or antagonize
another), one will receive the same
development. And since heavy
weights overtax the heart and
arteries by the constant obstruction
they cause, it is also a fact that by
making the contraction intermittent
by means of alternate relaxations,
the circulation of the blood will
not be obstructed, but, on the
contrary, with each relaxation, the
blood will flow from the arteries
into the capillaries, and each
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 35
ALOIS r. SWOBODA,
Oricin*w ODd "'*'- of the ScIaIIifie aod Physiological
MdbocI of IlUrdse.
ebt Swoboda Systtll of
Pbyslologlcal €xtrdst. (1' ....... ___ >
THE IIEWE.ST WAY TO ATTAIII fUfE.CT HULTH,
AIois P. Antq<>aiuo Two Seta of MuocIcs with Pba>omenaI
Raulto.
Alois P. Swoboda bas discovered a _y by .. bich, througbantag.
onizatioD of tbe muscles. a penon may become as stroDr as be
likes, and all tbis without artificial aid. Wbile at nineteen years of
age be was looked upon as a consumptive, tcHIay his chest and
abdominal muscles are so stronr that be can upbold a thousaod
pound weight upon them.
This remarkable state of aJfairs is tbe r •• ult of a brand ne ..
system of development, the secret of .. bicb i. told in the preceding
paragraph. In the accompanying statement, oyer bis own Ilgnatun·,
Mr. Swoboda details some very interesting facta. Wbile not poslng
as a. strong man in the sense usually given that word, Swoboda bas
given some examples of bi. strength .. bicb easily place blm among
the fint of the men of muscle. For instance, be .. ill take a pack of
cards and tear it into two pieces; then be wUI tear the halves into
quarters. and the quarters into eighths. using but his thumbs and
fingers. He will do tbe same thing witb two paclaL
This is by no means all. He will first raise a 27s-pound dumb-
bell over bis bead. Then be raises a lao-pound dumb-bell over bis
head six times in succession without letting it down. He bu raised
a two-pound dumb-bell 6,000 times in 53 minutes and seconds.
Here is his own story;
"When nineteen years of age, 1 .... very weak and debilitated.
The fact that my (ather died of consumption 6.ve years previous, and
the warning of my friends that 1 would foUo .. the same route, cansed
me to look to .. ard exercise as a means of building up my bealth and
strength. I began the study of anatomy for the location. functioos
____ _ _ __ .___ and relations of all tbe muscles. I gudied phuiOIOf" to find thS!
pbJ:siological etlect of eleereise; .. by exercise cauaed demopment.
and the effect of different modes of nercise. I soon found that the use of· bouy .. eigbts was tbe speediest . route to development. But
I also foomd that tbe use of the weigbts cbecked the capillary circu-
lation, thereby increasing the pressure in the' uteries, consequently
placing an nodue strain OD the beart. Sio.ce, bowever, the use of
weights cauaed a rapid development of the muscles and will power
and at the same time ov.-xed the beart, Occurred to me that if I
could find a means by wbich the muscles cOUld be olIered tbe same
resistance as by the use of weigbts (and still not use ... eigbts), that I
could gain as much muscle, wiU power and vital force in as short a
time, and not overtax the wbich is unavoidable when weigbts
are used.
"In studying anatomy I soon noticed that wbile all movable parts
of the body bod muscles to move tbem one way, they also bad muscles
to move them back again. It then occun-ed to me that to use one
muscle to offer resistance to another would cause the same develop-
ment as the use of weights to offer resistance. but with the alternate
contractions and reluations, would belp the venous circulation and
instead of obstructing the circulation in the capillaries, woold help
the blood in the course towards the beart, thereby resting the beart.
Therefore. the alternate contractions and relaxations of one muscle
under the influence of & stimulus (will power) to anta20nize another
is the principle of my system of physiological exercise.
ALOIS P. SWOBODA."
SWOBODA'S MfASUREAE.IITS.
BKGINN1NG.
Chest, normal, 34 inches.
Chest, contracted, 33 inches.
Chest, expanded, 35" inches,
showing an expansion of the
cbest of 2" incbes.
Waist, 31 inch ...
Neck, 13K inches.
Biceps. 11 incbes.
Forearm. 10" inches.
Thigb, 18" incbes.
Calf, 13 incbes.
Weigbt, 1)0 pounds.
36 I ISOMETRIC POWER ReVOLUTION
APTBR THIlJUt V£ARS.
Chest, nonnal. 45 inches.
Chest, contracted, inches.
Chest, expanded. S2 IOcbes.
showing an C'xpa.ru.ion of
18 Inches.
Waist. 2C} inches.
Neck, .6" inches.
Bicc'ps •• 6 inch es.
Forearm, 13)( inches.
Thigb, 24 inches.
Calf, • S incbe •.
Weigbt, .60 pounds.

"LOIS f. SWOBODA,
contraction will force it from the
capillaries into the veins and help .
it in its course toward the heart. ' , .
In doing these Isometric Power Flexes,
Swoboda's students became extremely
strong, beautifully sculpted, and masters
of muscle control. In fact, it was Swoboda
Swoboda wrote this more than a century
ago in his Swobodaism Course, which he • who coined the term muscle control in
copyrighted in 1901. The exact same • 1898 (then featured in his 1901 course)
dangers that Swoboda mentions were and not Maxick, who began selling his
completely verified by today's medical Maxalding course in 1909. Both men used
establishment and revealed to the public • the term muscle control to describe the
in an article published in the March 13, . ability to powerfully contract and relax
2003 issue of the Wall Street Journal titled • any given muscle group at will.
"Fears Mount Over Dangers of Pumping
Iron: Weightlifting Craze Comes Under
Scrutiny by Doctors Concerned About
Health Risks." When I say that Swoboda
warned of the exact dangers that have
now been verified by medical science, I'm
not saying similar to-I'm saying exact.
You can read the Wall Street Journal
article on line for yourself.
So what exactly did Swoboda teach his
students? I have seen a copy of the
original Swoboda course, and his exercises
were a combination of ultra-high tension
Isometric Power Flexes (similar to the ones
featured in this book) followed immedi-
ately by a movement where the tension in
the muscles was reduced just enough to
permit movement through a complete
range of movement while the muscles
remained under intense contraction. This
was followed by a complete relaxation
of the effected muscle groups between
repetitions that allowed the blood to flow
unimpeded as mentioned in the previously
quoted paragraphs.
• One other interesting note is that world
• famous Charles Atlas, perhaps the most
famous bodybuilder of all time, was quoted
• as saying, "Everything I know, I learned
from A. P. Swoboda."
Swoboda's books and courses were pub-
lished by the Roycrofters of East Aurora,
New York. They were exquiSitely produced
• at a quality standard that is difficult to
• find to this very day, and the literary
• content and knowledge they contained
were brilliant.
By 190 I, just three years after starting
to market liThe Swoboda System, 11 Alois
• P. Swoboda had become a millionaire .
• The headquarters for his mail -order
• empire was located in Chicago, Illinois.
His course remained until October
• 1929, when he lost everything in the
Stock Market Crash that ushered in the
• Great Depression of the 1930s. He was
• working on a comeback when he died
in 1939.
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 37
MAXICK
II The
Moster
38 I ISOMETRIC POWER ReVOLUTION
a f M us c e Control"
W
hile MacFadden and Swoboda were making
names for themselves in America in the
early 1900s with their own brands of
Isometrics and physical culture, there were similar
stirrings in Europe. Here there was a young man by the
name of Max Sick, who stood less than 5'3" tall but was
phenomenally strong and well developed. He was
introduced in London, England, by strong man Tromp
Van Diggelen, who was a master physical culturist in his
own right. Although the two men had never met, they
soon discovered that they had both, independently of each
other, devised a system of muscle control •
and physical culture based on Isometric •
Contraction exercises that allowed them •
to develop extraordinary robust health as
well as great physical strength without •
the use of any form of apparatus.
It was shades of Alois P. Swoboda and •
Beman MacFadden all over again. In fact, •
when Van Diggelen met Max Sick, he con-
vinced Max Sick to change his name to .
"Maxick" in order to appeal to an English •
audience. (After all, how many English- .
speaking men would want to purchase a
health and muscle building course from a .
man whose name was Max Sick?) In 1909
this brought into being the world famous .
"Maxalding" Mail-Order Bodybuilding .
and physical culture course that remained •
popular for well over 60 years throughout
Europe. Similar to the Swoboda course, •
which was published in 1898 in America, •
the Maxalding course featured Isometric •
Power Flex exercises and made numerous
references to directed thought being the .
source of muscular contraction and the .
key to the acquisition of great strength. .
The following is an excerpt taken from .
Muscle Control by Maxick that was written •
in 1911 and explains the power of •
focused thought in achieving success
with Maxalding:
How Mechanical Exercise May
Hinder Muscle-Development
, , One day I was watching a journey-
man filing metal. I fell to wondering
vaguely why it was that his arm and
deltoid development was so small in
comparison with that of the rest of
his body, knowing, as I did, that the
man had worked at the bench for
years. Surely, according to accepted
theory, it was just these parts which
should be the more developed
considering the nature of his work!
I was so interested in this case that
I began to take careful note of other
workmen; and my observations at
length convinced me that mechanical
exercise will not increase bulk of
strength beyond a certain degree.
I found out later by experiment
that mechanical exercise will only
produce good results if interest is
directed to the muscles being 'used.
If the mind is directed only to work
being performed, a certain pOint of
muscular resistance is reached; but
there it stops. To secure full benefit
from the exercise it is essential that the
mind be concentrated on the muscles,
and not on the work performed. , ,
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 39
The Case of the Stonemason
, , Instances by way of example may
be given by the hundred. Take the
case of the stonemason, who has to
use a hammer or mallet for many
hours daily, during which thousands
of blows are struck, and the shoulder
and arm have to bear the weight, as
well as use the mallet.
Now, according to the theories
enunciated by many teachers of
physical culture, the greater the
number of repetitions performed of
one exercise, the greater the develop-
ment of the muscles employed. But
here is a flat contradiction of these
theories, for it will be observed that
40 I ISOMETRIC POWER ReVOLUTION
the majority of stonemasons do not
evince anything exceptional in the
way of arm and shoulder muscle
development.
And the explanation? Perfectly
simple! The stonemason's mind is
necessarily concentrated upon the work
before him, and he pays littLe or no
heed to his muscles. ' ,
Maxick clearly explains why self-directed
Isometric Contractions without apparatus
can yield such exceptional results. It
is because during a true Isometric
Contraction, the individual's thoughts or
mind is clearly focused on the contraction
of the muscle itself.
GEORGE
"Moster P hy
Strongman,
F
SIC a
and
'
his same concept of mind/muscle connection was
also written about by George F. Jowett, who also
became famous as a strongman and physical
culturist. In his book The Unrevealed Secrets of Man,
which was published in 1928, Jowett stated the
following, which is totally in sync with what Maxick
stated in the previous section:
JOWETT
Culturist
Publisher "
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 41
George F. Jowett performing an Isometric balance exercise (try holding that for three minutes!).
, , Mental concentration is where thou-
sands of bodybuilders fall; they fail to
see the dividing line. Blindly they stag-
ger about the road and fail to read the
sign at the crossroads. Their case is a
reminder of "the spirit is willing but
the flesh is weak." You never saw a
pitcher successfully curve a ball over
the plate while arguing with the
umpire. No, and you never saw a body
culturist acquire the super state of
physical manhood with movements
that lacked pep and a mind filled with
"Gee whiz, how soon will I be done?"
They are like the youngster learning
music with his eyes on the clock.
Practicing a movement a hundred
times or thousand times will not get
you anywhere, nor will pulling and
hauling at a ton of iron. The more
42 I ISOMETRIC POWER ReVOLUTION
mental impulse you put behind an
effort the less time is required.
Movements become clockwork, too
mechanicaC and hauling a ton of
metal is like praying to a bronze
Buddha to hand )Tou out a check for
a million dollars. , ,
• As you can clearly see from these quotes
taken from Maxick and George F. Jowett,
as well as the entire history of Isometric
Contraction up to this pOint, your success
with Isometric Contractions as the master
method of physical development would
· seem to be dependent upon two essential
· factors: (1) The muscular contraction
itself and (2) your ability to use your mind
and directed thoughts with a laser-like
focus to intentionally contract your
muscles with great intensity. These two
• factors are, in fact, two of the golden
keys to superior lifelong strength and remotely aware of the secret that you are
development. But there is a third equally about to learn. To explain the third golden
important factor, literally the third golden . key, I will turn to the writings of the
key that has been completely overlooked
man who introduced Max Sick to the
in all contemporary Isometric training
texts published since the 1950s. And . world as Maxick, a man for whom I have
when I say all, I mean all. As a result, I can . tremendous admiration and respect,
safely say that not one man in a 1,000 is . Tromp Van Diggelen.
George F. Jowett perfonning his famolls anvil stunt.
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 43
TROMP VAN DIGGELEN
"Adventurer
44 I ISOMETRIC POWER ReVOLUTION
E xtroordinoir e fI
I
n his autobiography, titled Worthwhile Journey, Tromp
Van Diggelen, who was one of the world's greatest
physical culturists and one of the world's strongest
men, explained his method of (Isometric) muscular
contraction and how he discovered it. He also high-
lighted the third golden key that makes Isometric
Contraction the superior method that it truly is. Even
without employing the third key, you could still achieve
tremendous muscular strength and shapeliness, but with it
you become master over your entire voluntary muscular
system. This key will tremendously enhance your functional
strength and athletic ability by having
complete muscular control over your entire •
musculature from the top of your head to .
your toes. Please read very carefully:
, , One day, Mr. Tatham told me that
when you pinch a muscle with your
fingers you hinder or impede the
blood flow in that muscle and then,
when the muscle is released, the
blood which was kept back, flows for-
ward again with increased impetus.
"If you have a little stream of water,"
he said, "and you hold back the flow
by putting a spade across the small
furrow, the water builds up behind
the spade, and when you lift the
spade again, that extra water runs for-
ward strongly." That simple picture
made the idea very clear to me, and
I responded by saying: "But, Mr.
Tatham, if I make the muscle in my
arm hard, the blood flow in the
muscle must surely be slowed
down?" "By Jove, you are right,
Cottie," he replied. "Then," I went
on, "when I relax the muscle again,
the blood must fill it even better than
usual for a few moments, and so if
I contract my muscles extra hard and
I relax them again, extra well, I will be
creating a better blood flow in them,
and as you have always told me that
the blood is a river of nourishment,
I would be bringing extra food to the
muscles as well as the nerve-centres,
wouldn't I, sir?" "Cottie," said my
teacher, "you have said something
very important; it seems that it is not
the exercise that develops the muscle
but the blood that the exercise brings
to the muscles."
We talked the matter over at
length, and I told him how I
explained to my mother that I was
not strong enough to pull rubber
strands in an attempt to get stronger.
I had told her that I was wasting
energy and that I must save the small
amount of strength that I possessed.
Tromp at a fair in the First World War,
lifting 210 pounds with one hand.
Later on, when I had better words
at my command, I explained myself
more aptly by saying: "One must
conserve energy when exercising and
expend it as little as possible. If, for
instance, you swing Indian clubs to
develop your pectoral muscles, you
will not get the splendid and quick
results that you get by strongly
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 45
contracting these muscles for a couple
of seconds, and then relaxing them
thoroughly for a couple of seconds, and
repeating this simple procedure till
you feel that the pectoral muscles are
properly flushed with blood."
Many, many years later I was
very happy when Professor Stibbe,
the noted anatomist of the
London University, said: "Tromp Van
Diggelen is the first man who ever
spoke of forced relaxation.'" ,
As you can see from reading Van
Diggelen's text, the third golden key that
• allows you complete self-mastery over
your entire muscular system is your ability
to completely relax your muscles with the
same level of control as that with which
you consciously contract them. This
• allows your circulatory system to bring
• new nourishment and life-giving oxygen
to your muscles, nerves, and every cell of
your body. More on Tromp Van Diggelen
later, but now I want to introduce you to
Alexander Zass, The Amazing Samson.
Tromp, at the age of 53, presses a sack of mea lies weighing 203 pounds, which was 20 pOllnds more than his own weight.
46 I ISOMETRIC POWER ReVOLUTION
ALEXANDER
" The Amazing
O
f all the men who have used Isometric Contraction
to develop superior strength and physique,
I believe that Alexander Zass reigns supreme.
At the level of feats of strength for which he was
famous, I have no doubt that he truly was the world's
strongest man. His claim to fame was his ability to
bend thick iron bars and snap chains with his bare
hands. But it wasn't just iron bars that Zass could bend.
He did, in fact, bend railroad spikes into perfect "U"
shapes and did so on several occasions. What made his feats
of strength so unique was the way in which he developed his
Z ASS
Samson
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 47
extraordinary strength. That alone is the
stuff of legend, and also very reminiscent
of what Victor Hugo stated in Les
Miserables about convicts in prison practic-
ing a "mysterious series of statics" that
produced extraordinary strength.
For Alexander Zass, it all started in World
War I when he was a Russian prisoner of
war in an Austrian prison camp. Prior to
the war he had been a very strong man
who worked out religiously with conven-
tional training methods of the day and
Alexander Zass breaking chains
window, ripped one of them out, bent the
bar to use as a J-hook for scaling a wall,
and literally snapped the chains from his
manacles to make good his escape!
After the war, Zass continued with
his newly developed strength training
method, refined it, went on the road
as a strongman throughout Europe and
England, and became famous as "The
Amazing Samson," performing feats of
strength that have not been dupli-
cated to this day. He also sold the
very first course that utilizes Isometric
• Contraction exclusively. In fact, the
• entire Zass course was conducted using
chains as the sole strength building
apparatus, just as Zass had used as a pris-
• oner of war. But think about it. What
could possibly be more macho than hav-
ing your students endeavor to break
chains? And break chains they did.
Several of his best students wrote to him
requesting even heavier chains because,
like their hero Alexander Zass, they too
had broken their chains and needed
something more substantial. Such was
the power of the Zass Isometric Training
method, which was initiated 30 years
was very proficient at the art of wrestling.
.But once imprisoned, he found himself
shackled in solitary confinement and
unable to exercise properly, or so he
thought. Sure enough, his body began to
deteriorate just as anyone's body would
prior to Isometric Contraction being ver-
ified as the superior strength building
when it is deprived of exercise. It was then • method by the scientists who conducted
that he began pulling and pushing on his
hundreds of physical experiments with
prison bars and chains as a means of exer- . thousands of test subjects between 1946
cise. To his great delight, he discovered
that not only did this form of training
rebuild his strength and physique, but it
augmented it far beyond any level that he
had enjoyed previously. When the time
was right, he bent the bars to his prison
48 I ISOMETRIC POWER ReVOLUTION
and 1961 at the Max Planck Institute in
Dortmund, Germany.
I should also mention one other interest-
ing fact. Although Zass was second to
none at the feats of strength for which he
was famous, he did not possess the right
kind of leverage, and therefore strength,
to perform heavy feats of weightlifting. In .
fact, W. A. Pullum, who was the British .
weightlifting coach in the 1948 Olympic .
Games, the first Olympics conducted after
World War II, spoke in the most compli- .
mentary way imaginable about Zass in
spite of the fact that Zass was not a
weightlifter. The following is an excerpt
from the October 1952 Health and Strength
magazine article titled, II Alexander Zass:
The Amazing Samson":
further explains why the projected
match with Goerner never had the
slightest chance of coming off.
One was a weightlifting strong man,
the other was not. No possibility
existed of bringing the two extremes
together, or even of effecting a
middle course compromise. Samson
being in a position where he could
dictate terms, naturally could not be
expected to compromise. ' ,
I have included Pullum's quote to answer
a commonly asked question about
whether or not Isometric Contraction by , ' Samson, though, while so popular
with the general public, was not so
with weightlifters, on the whole, as he
did not do weightlifting in his act. There
were even some who argued that
neglect to do this-as he must have
used weights to gain the strength he
possessed-was a betrayal of their
favorite sport. Had their anatomical
knowledge only been as profound as
their convictions, they would have
found that far from Samson having
manufactured his particular brand of
strength with weights, it was evident
· itself will make you a better weightlifter.
he had not used them in manner
understood, the very nature of some
of his feats clearly proving that. For
these feats had developed to a degree
of superhuman strength the muscles
that opposed the actions of orthodox
weightlifting.
Couldn't Do Weightlifting! That's the
all-sufficing reason why Samson
never featured weightlifting in his
act: he just couldn't do it! Which
You can see that it will build sheer
strength and power better than any other
method. But to be good at weightlifting
requires speed, excellent leverage, and
technique. If you are missing any of these
three components, you may be amazingly
strong, as was Alexander Zass, and
perhaps among the strongest of men
worldwide, but not in a way that applies
to weightlifting. So instead of using a bar
to lift weights, you just bend the bar.
Finally, one more pOint of interest about
Alexander Zass. During the 1920s and
1930s, his course of Chain Isometrics was
phenomenally popular in Europe. I can't
help but believe that when World War II
ended and thousands of injured soldiers
desperately needed rehab that the doctors
· at the Max Planck Institute decided to
· check out the Zass method only to verify
it as the world's best and most efficient
method of building muscle strength.
More on that later.
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 49
JOSEPH
II The
Mighty
50 I ISOMETRIC POWER ReVOLUTION
GREENSTE N
A tom"
A
t the same time that Alexander lass was touring
the capitals of Europe, performing his magnificent
feats of strength to sold-out audiences, there was a
lass-counterpart touring the vaudeville circuit in America
and performing many of the same types of feats as lass.
His name was Joseph Greenstein, liThe Mighty Atom."
Similar to both lass and Maxick, Greenstein stood 5'3"
tall and weighed 147 pounds. He too was famous for
breaking chains, bending bars, and straightening horse-
shoes with his bare hands. And similar to Alexander lass, he
trained a great deal with Isometric Contraction. In fact ,
Greenstein first learned about Isometric
Contraction while accompanying his •
friend and mentor, the Russian Cossack .
circus strongman "Volanko," on a trip to
India in the summer of 1908. Volanko •
was visiting his Indian friend, who was •
known worldwide as the greatest wrestler •
who ever lived, "Gama, the Lion of the •
Punjab." The following is an excerpt from
the book, The Mighty Atom: The Life and •
Times of Joseph L. Greenstein, Biography of a •
Super Human by Ed Spielman:
, ' At last, he and Volanko arrived at a
place that was crowded with a chat-
tering throng; they were the only
Europeans among them. It was a
wrestling ring. For centuries wrestling
was the national sport of India, and it
was treated with some formality.
In the center of a loose earthen pit,
two massive Indian wrestlers stood
naked except for breech cloths, their
black mustaches preened and heads
shaven. Each raised a weighty gold
scepter-mace, his badge of champi-
onship. This formality concluded,
the two men faced each other in the
open pit. The crowd took up a
chant, calling the name "Gama"
again and again as the match began.
In a matter of seconds, the smaller
man upended his opponent and
slammed him to the earth as a roar
went up. A gross mismatch. The vic-
tor was Volanko's friend, "Gama, the
Lion of the Punjab," who would in
years to come be recognized by
Western sports historians as the
greatest wrestler of the twentieth
century.
At 5 '6" and 270pollnds of solid mllscle,
The Mighty Gama was undefeated in 5,000 matches.
No need to wonder why!
After the match, Volanko, Gama,
and the boy sat in the shade as the
two wrestlers talked idly and all
shared from a large basket of fruit, a
gift to Champion Gama who was a
strict vegetarian. With appropriate
deference, the boy addressed him.
"Gama, may I ask you some-
thing?"
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 51
The Mighty Atom, lying 0 11 a board studded with sharp-pointed nails, as he supports
17 members of a band and their instruments. He held this position for 15 minutes.
IIAsk."
IIYour opponent was very big .. . "
1I ••• and yet I threw him like a
baby."
II How?" Yosselle asked in wonder-
ment.
lilt's really quite simple," the
Indian said good-naturedly. IIIn the
Punjab, where I lived, there was a
large tree behind my house. Each
morning I would rise up early, tie my
belt around it, and try to throw it
down."
II A tree?" the boy marveled.
IIFor twenty years."
II And you did it?"
IINo, little one, " Gama smiled,
IIbut after a tree . .. a man is easy." "
It was from this introduction to Isometric
Contraction that The Mighty Atom began
appl ying the method for the development
52 I ISOMETRIC POWER ReVOLUTION
of his own super human strength. Similar
to Alexander Zass, Greenstein was an
exceptionally good wrestler and athlete,
whose feats amazed onlookers to the
point where they literally could not
believe what they were seeing. In addition
to chain breaking, bar bending, and
horseshoe straightening, The Atom also
performed a few unorthodox feats. For
instance, he would drive a 6" spike
. through a long 2" X 6" board with a single
palm strike. Then he would bend over, use
his teeth to extract the spike from the
board, and proceed to bite the spike in
half. He would also bite through chains as
part of his act . Now, I grant you that
biting through spikes and chains is
extreme and just a little bit strange, but
it also demonstrates an unusual level
of strength.
The following is an excerpt taken from same feats of strength! The photographic
the June 1938 Look magazine in which • sequence shown at the bottom of this page
The Mighty Atom performed the feats I've • was taken at that event more than 30 years
just mentioned. At the time of the article, ago at Madison Square Garden.
The Atom was SS years old. The fact that
his Isometric training method produced Bottom line: not only will Isometrics
exceptional strength is without question. • make you a great deal stronger, it will help
But what is even more amazing was the keep you that way for life. And if you do a
fact that 38 years later, during the sum- • few other things right, you can expect a
mer of 1976 when he was 93 years old,
The Mighty Atom was still performing the
very long, healthy, and vigorous life just
like The Mighty Atom.
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 53
CHARLES ATLAS
" The World's Most Perfectly Developed Man"
54 I ISOMETRIC POWER ReVOLUTION
I
na very real sense, the history of Isometric
Contraction would be totally incomplete and lacking
without mention of liThe World's Most Perfectly
Developed Man," Charles Atlas. It would be like the his-
tory of the D-Day invasion of Normandy, France, on
June 6, 1944, without the mention of General Dwight D.
Eisenhower, the Supreme Commander of the Allied
Forces during World War II. After all, when it comes to
Isometric Contraction, no one did more to popularize this
method of exercise than the legendary Charles Atlas.
So here goes. Charles Atlas was born in Method that put young Angelo on the
Acri, Italy, on October 30, 1893, with the • fast track to physical transformation and
birth name of Angelo Siciliano. He • perfection. So much so that one day when
emigated to the United States with his • Angelo was on the beach with his friends,
mother when he was ten years old. one of them said, "Hey, Charley [Angelo's
During his early teens, he was often • nickname], you're looking just like that
victimized by an older bully in a manner • Atlas guy in the statue." It wasn't long
nearly identical to the character "Mac" • before young Angelo Siciliano legally
in the famous Charles Atlas cartoon ads- • changed his name to Charles Atlas and
"The Insult That Made a Man Out of . became the stuff of legend.
Mac"-that were so popular in the comic .
books of the 1930s-1970s. "Mac" was the . With his newly sculpted physique,
skinny guy with the beautiful girl at : Charles Atlas became a highly paid
the beach, and the big bruiser of a bully . model, posing for many famous sculptors
· of the day. He also worked at a sideshow
kicks sand in his face and then threatens
to smash in Mac's face. Feeling totally . on Coney Island, performing as a strong-
man, and even toured the vaudeville
· circuit with his friend Earle Liederman in
• a hand balancing act. Then in 1921, he
humiliated, Mac sees a "Dynamic Tension"
ad in a magazine and writes to Charles
Atlas. Within a relatively short period of
• won the title of "The World's Most
time, Mac the Scrawny becomes Mac the •
Mighty, and he looks in the mirror and
Perfectly Developed Man" in a contest
says, "It didn't take Charles Atlas long to • sponsored by Bernarr MacFadden and
give me these muscles." He then goes : Physical Culture magazine. When Atlas
back to the same beach, sees the same
won the title again in 1922, MacFadden
bully humiliating someone else, and . gave up sponsoring it, saying, "What's
promptly dispatches the idiot with a . the use? Atlas would win it every time."
thunderous right hand and hands the • Atlas then teamed up with Dr. Fredrich
guy's butt to him. Of course, the girl is • Tilney, a noted health writer and physical
thrilled and says, "Oh, Mac, you are a real . culturist, and published the world
man after all." And there are several other
famous Charles Atlas Exercise Course in
1922. Initially, the Atlas course was
"Wow! Look at that guy's build" and .
advertised and promoted primarily in
onlookers making statements such as
"He's already famous for it."
• Physical Culture magazine and was only
The truth is that that whole cartoon moderately successful. But in 1929,
episode really happened to young Angelo . Charles Atlas was joined by a young
Siciliano. But at the time, he didn't have
Charles Atlas to write to, so instead he
did the next best thing: he wrote to Alois
P. Swoboda. And it was the Swoboda
advertising executive by the name of
Charles Roman, and they were off to the
races. The first thing Roman did was to
change the name of the course as well as
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 55
coin, copyright, and trademark the term
for the exercise methods that were
featured in the course-"Dynamic
Tension." He also rewrote the ads and
promotional material so that they
appealed as much to teenage boys as to
grown men. Hence, there were multiple
variations of the ad, "The Insult That
Made a Man Out of Mac." Roman ran
these ads in comic books, realizing there
was an ever-growing army of teens who
wanted to become strong and manly like
Charles Atlas. In addition, Roman set up
'-''''' .......... ' .. I_JfoouJ*.lIt«
•• " ... .,(.."... .......
, .....,. T..... , •• itlplUt, IAlClMInd,
... ,,,,- -' . • 1Iit-iI.q""
..... 1_.""'"
.... IU .. .... , .......... ..,.,.put,
... ,..... __ .......... ...
: -====::;
_ .... n.d ... i ... ..., .......... , .... , ..
_""'1 ..... _ .......
\I,,., •• w.. '-I .n ,._ ;. 11'>,10 , •
........ -"'-,,-.-...... ...-.... ...
."", I JoUII .... ""-- ........ II .... " I
.... -.. Ity' ... .........u,- _ oJ .... .--..--
-w ___ I .......... bJ\ .... , ....... ...a
""",,..,_1_-'- , ............. IiItLlr .....
.. ..w , ... , u-.& ... 1 ....... ctll&tftl....o""1

"'_14 ... __
"" ......... .....
... _
_ .. _...d.....,_
, ... _t ..... hnqt1no:
.. 1lw-:r
.....
......... , ..... ,<1- _ ......
. " ..... , .. ,.,. ..ur.
.,I • ."....
,......, "io:.1< ........ , ...
_ .. tr..--trJ II"
.. _I ......
lloiook ... .... _ ..... k
-.-
- It _ ..... WOI'"-..
..,. -.....t. "
_ ... ,. .. IIO'l ..... _
..................
... "...lJI)
Physica l Culture Magazine, Dec. 1921
numerous feats of strength for Atlas to
perform in public in order to create even
more publicity. In fact, throughout the
1930s-1950s, Atlas was never out of the
public eye. The team of Altas and Roman
was so successful that both men became
56 I ISOMETRIC POWER ReVOLUTION
millionaires during the Great Depression
of the 1930s.
It can even further be stated that the
Atlas Dynamic Tension Method became
the stuff of legend in another way. On
February 15, 1933, the superhero "Doc
Savage, The Man of Bronze" was intro-
duced in magazine form to an anxious
and ever-growing American teen market.
(In fact, Lester Dent, who wrote the Doc
Savage novels under the pseudonym of
Kenneth Robeson, said that his target
· audience was 15-year-old boys who
wanted to become like the superhero
Clark "Doc" Savage.) Beginning with the
very first issue, Dent made it clear that
"Doc" developed his incredible strength
and musculature by performing Charles
Atlas's Dynamic Tension exercises for
· two hours every day. And unlike other
writers of the day, Lester Dent did not
have a weakness for whiskey. According
to his wife, when Lester wrote the Savage
novels, he was drinking quarts of milk
· and practicing Dynamic Tension just like
· the superhero of his novels! That is the
type of advertising that money can't buy.
· In addition, there were world famous
athletes and celebrities of all types who
used the Charles Atlas Dynamic Tension
exercises. Heavyweight boxing champions
Max Baer and Joe Louis, baseball players
such as Joe Di Maggio and Ted Williams,
and even Robert Ripley proudly stated
that he was an Atlas student ("believe it
or not"). There was Mahatma Gandhi in
far-off India and members of the royal
family in Britain, and a future u.S.
president who wrote to Charles Atlas in
1942 in order to become strong enough
to pass the enlistment standards for the
U.S. avy. Similar to hundreds of thou-
sands of other young
men, John F. Kennedy
turned to Charles Atlas
in order to get into top
physical form and fulfill
his patriotic duty by
enlisting for World War
II, and in the process
became a war hero.
After the war, Charles
Atlas was a frequent guest
on radio programs, and
then as television became
a media sensation, a
whole new generation of
America's teenagers was
introduced to Charles
Atlas and his method
of Dynamic Tension. In
fact, Mr. Atlas remained
popular right up until his
death in the early 1970s,
and his course is still
being sold today by
Charles Atlas Limited.
So what exactly is the
Charles Atlas Dynamic
Tension Method? Simply
put, it is a series of
dynamic self-resistance
exercises for every mus-
combined with a selection of power
calisthenic exercises for the development
of all-around functional strength and
fitness . They include many of the same
exercises that you find
in this book (though
we include many more)
and yield splendid
results. These self-resist-
ance Isometrics can be
practiced virtually any-
time and anyplace and
are the foundation of
what my uncle Milo
taught me. This form
of Isometric Contraction
that pits one group of
muscles against another
is what my uncle Milo
termed "Classic Isometric
Contraction."
One other interesting piece
of information about
Charles Atlas and his
methods was published
in the April 17, 1964
edition of Life magazine.
The feature article was
about the new scientifi-
cally verified exercise
method called "Isometric
Contraction" that had
become immensely popu-
lar among Americans.
Guess what the title was:
cle grou p in the body Physical Culture Magazine, July 1937, age 43
"Atlas Was Right All
Along."
that can also be practiced isometrically •
with no movement at all. These are then .
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 57
AT LAST! SCIENCE PROVES IT
Although the concept and understanding
of Isometric strength training had been
known and implemented in various
strength building programs around the
still thousands of U.S. soldiers in hospitals
all around the country who needed rehab
· before they could return to society. So this
test conducted at Springfield College on
frogs could be useful in determining how
world for millenniums of time, it had • long before complete immobilization
never been scientifically studied, evaluated,
validated, or quantified in any way until
1920. And even then, it wasn't studied in
the sense of validating or quantifying
Isometric strength training. In fact, it was
discovered almost completely by acci-
dent. And when it was discovered, the
results were considered not applicable to
human beings and buried in scientific
research papers for more than a quarter
century.
caused excessive muscle degeneration and
atrophy in humans ... or so they thought.
The researchers took healthy frogs and
tethered one leg so that it was completely
immobile while the other leg was allowed
free movement. The results were totally
unexpected. After the frogs had been
tethered for two weeks, and the tethered
leg was released from its harness, the
scientists were shocked to discover that
the frogs increased strength in the tethered
Here's the scoop on what happened with . immobilized leg to an extraordinary degree.
the first "Isometric Research Project." So much so that each frog jumped
The Springfield Study of 1920
In the fall of 1920, a research test was
conducted at Springfield College in
Springfield, Massachusetts, and the test
lopsided, because of the incredible
strength increase in the tethered leg. After
several additional experiments were
conducted, with each experiment achieving
the exact same result, the research project
subjects were frogs. Yes, you read that was abandoned because it seemed there
right: frogs. The study was conducted to . was no application to human beings. The
determine the degenerative effects of . research was written up in scientific
immobilization on frogs' legs. The pur- . journals of the day, but for all intents and
pose was to observe frogs that had one leg . purposes was completely disregarded as
immobilized and the other leg allowed irrelevant to human beings.
free movement. The idea was to discover
how much time was required before the
muscles in the immobilized leg would .
In short, the researchers conducting the
experiment at Springfield College were
unable to grasp the fact that the reason
degenerate and atrophy and become virtu- .
· for the tremendous strength increase in
ally nonfunctional.
The context for the experiment is impor-
tant. It had only been one year since
World War I had ended, and there were
58 I ISOMETRIC POWER ReVOLUTI ON
· the tethered leg as opposed to the free
leg was because the frogs were only
using a small precentage of their muscle
fibers to move the free untethered leg.
In the immobolized leg, however, by
straining against an immovable bond,
the entire muscle was exercised to its
very deepest muscle fibers . Hence the
phenomenal increase in the strength of
the tethered leg.
Dramatization of the
Springfield Study
As it turned out, the researchers simply
did not grasp that they had made an
incredible discovery that could have
made a huge difference in rehabbing the
soldiers from World War 1. They simply
didn't "get it," and the results of the
experiment were shelved untiL ..
1946
It has been said that "necessity is t he
mother of invention, " and that was
absolutely true at the end of World War II
in 1946. Europe, and particularly Germany,
had literally been devastated and destroyed
by the carnage of the war, and there was
soldiers from all sides, both Axis and Allies.
By the war's end, there were so many
wounded and crippled people that there
was not enough medical personnel,
medical supplies, hospital beds, or
conventional equipment available for
rehabilitation. There was a great necessity
to return these men to productive civil-
ian enterprise in order to begin the
process of rebuilding Europe, but no way
to achieve it.
It was then that doctors and physiologists
under the direction of Dr. E. A. Mueller
and Dr. Theodore Hettinger at the Max
• Planck Institute in Dortmund, Germany,
began an earnest st udy of Isometric
· Contraction. The purpose of their study
was to determine whether or not
Isometric Contraction could be success-
fully used therapeutically in the
rehabilitation of the t housands of
injured soldiers wh o were being
returned to civilian life.
At this pOint, you may wonder why Drs.
Mueller and Hettinger chose to specifically
focus on Isometric Contraction. I'm not
sure that anyone knows the complete
· answer, but I'll venture a hunch based
on the previous hist ory we've already
established. By 1946, the Maxalding
method of strength and bodybuilding,
which was a series of deep Isometric
muscle contractions followed by complete
relaxation of any given muscle group
the tremendous necessity to rebuild the . (hence muscle control in both contraction
European continent. Even more acutely and relaxation), had been made widely
felt was the need to rehabilit ate tens of • popular throughout Europe for more
thousands of severely injured European
than 3S years. Similarly, Alexander Zass,
A CONCISE HISTORY OF ISOMETRIC CONTRAcnON I 59
liThe Amazing Samson, /I had performed
as a strongman to sold-out audiences
in virtually all the European capitals
throughout all of the 1920s and most of
(its duration), number of contractions
required at any given time, and the
frequency of contraction in order to
obtain the best possible results. These
the 1930s. His mail-order bodybuilding variables were tested and retested on more
course was made up almost exclusively than 5,000 volunteer test subjects and
of Isometric strength building tech- • carefully quantified. The researchers also
niques, and his method was widely • included other variables besides Isometric
advertised in physical culture journals
throughout Europe. Then, of course, by
the mid 1930s, Charles Atlas had become
internationally famous and was selling
his course all over the world, including
all of Europe.
So, in retrospect, I have no doubt that
faced with the dilemma of tens of
Contraction, including nutrition, exposure
to ultraviolet light (sunlight), ambient
temperature, sleep habits, recreation, and
chronological age.
• All in all, it was the most extensive
• research into the physiology of exercise
that had ever been conducted up to that
point in time. And the results, compiled
thousands of injured soldiers in desperate from experiments lasting more than a
need of rehabilitation as well as the decade, are valid to this day.
fact that medical supplies and personnel • the 1920
· For instance, going back to
were grossly inadequate to meet the
• Springfield Frog Experiment, the re-
demand, the researchers at the Max • searchers at Max Planck conducted much
Planck Institute were probably wonder-
ing whether or not these strength train-
ing methods they had heard about since
their youth were in fact real; and if they
were real, how long before the results
the same experiment but used human test
subjects instead of frogs. This is how
it was done. A test group comprised of
50 healthy men, ages 19-55, was
selected. The strength of each man's arms
were substantive. It was these questions
• was carefully measured, then one arm was
that the researchers at the Max Planck
· placed in a plaster cast (okay, so they
Institute set out to answer, and answer
didn't tether it). This arm received no
them they did!
exercise at all, except once a day when the
In fact, they left no stone uncovered • cast was opened and the subjects performed
in determining exactly what variables a series of three Isometric contractions for
created the best possible results as regards • both flexors and extensors of the arm.
Isometric Contraction. Everything from This arm received a total time expenditure
intensity of contraction (how close to its of less than one minute of exercise a day. At
absolute limit did a muscle have to be • the end of four weeks, new tests were
contracted in order to obtain the best conducted to determine the results. Of
possible result), time under contraction • course, there were many variations made
60 I ISOMETRIC POWER ReVOLUTION
to this one basic study, but they all added
up to the same results: dramatic strength
increase in the immobolized arm!
Time after time the results verified them-
selves, and Isometric Contraction became
widely used and endorsed by the medical
establishment worldwide as the best, safest,
most efficient, and least expensive method
of physical rehabilitation of its day. This
was also true here in America, where it was
being used in the rehabilitation of polio
victims.
Vi c Obeck performing an Isometric Contraction
University. He had been a professional
football player as well as a great all-
around athlete prior to his career in
academia. Bottom line: he knew a great
deal about exercise. But it wasn't until
1960 that he was introduced to Isometric
Contraction. It happened during a tech-
nical meeting at the Institute of Human
Anatomy at the University of Rome
during the 1960 Olympic games. There he
met a young researcher from the Max
Planck Institute who described experiments
on the Isometric Contraction of muscles
that his director, Dr. E. A. Mueller, had
carried out on more than 5,000 volunteers
over a period of well over a decade. The
• results, the young man said, were nothing
less than extraordinary.
It was then that
Obeck decided to
perform his own
research into the
• science of Isometric
· Contraction. Before
• long, he was com-
pletely convinced
and began devising
• Isometric programs
• for his athletic
teams at New York
University and did
so with great suc-
For example, one of America's preeminent
Isometric researchers was Victor Obeck,
Professor of Physical Education as well •
as Director of Athletics at New York •
cess. He also stated the following about
the therapeutic advantage of Isometric
Contraction in his book Isometrics: How to
Exercise Without Moving a Muscle.
" One of our students at N.Y.U. had
suffered an attack of polio which left
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 61
his left leg seriously weakened. He'd
been trying to build up the lost
strength by exercising with weights
strapped to his foot. When I first saw
him, he could lift a 3-pound weight
three times with his weakened leg, 10
pounds ten times with the right one.
I suggested he try Isometric exercises
for his left leg, while continuing the
weights with his right leg. At the end
of one month, he could lift a 15-
subjects at the Max Planck Institute cOlild
be greatly surpassed by motivated individuals.
And what were the averages according
to the researchers at the Max Planck
• Institute? Well, the truth is that it varied
with the individual and the various
muscle groups. The following excerpt
is from Dr. Theodore Hettinger's book,
The Physiology of Strength, which was
· first published in America in 1961. The
pound weight ten times with his
"weak" leg. With the sound leg he .
could only lift 11 pounds ten times! ' , :
paragraph cited and the chart are from
page 38 and refer to one individual's
results. As you can see, the percentage of
weekly increase varies by muscle group
The reason I note this point is because
back during the mid 1960s, my uncle Milo
purchased Obeck's book and made a point
of contacting him. In fact, the two become
fairly good friends, and the one thing
Obeck came to believe was that the "aver-
age" results achieved by volunteer test
considerably. And as you can also clearly
see, Hettinger stated that the results
in the accompanying chart were only
• representative of that specific individual.
, ' In Figure 7, as an example, the
results of increasing strength during
a period of training are given on one
EXAMPLES OF
WEEKLY INCREASE
IN STRENGTH OF
DIFFERENT
MUSCLE GROUPS
Relolive 10
Beginning
Valves
Hellinger
Figure 7
62 I ISOMETRIC POWER ReVOLUTION
with barbells./I In fact, when Professor
Baley put Isometrics to the test with a
class of college students at the University
of Connecticut, the Isometric training
group improved three times faster than the
person in whom we have trained
many different muscle groups. The
numbers demonstrate the increase
in strength week by week in percent-
age of the beginning value. The
speed of increase in the different
muscle groups is true in these given
numbers only for this subject. ' ,
· sports training group on tests measuring
· increases in strength, endurance, coordina-
tion, and agility.
The point is that although most Isometric
Contraction researchers agreed that weekly
increases in strength averaged about 5 percent •
per week, there certainly were exceptions. •
Obeck's student who went from 3 repeti- .
tions with 3 pounds to 10 repetitions with
15 pounds in the course of one month
using Isometric training alone had an
increase in his functional strength of 500 .
percent and a simultaneous increase in
muscular endurance of more than 300
percent. This was obviously exceptional,
and the young man who achieved these .
results was highly motivated. Thus, based .
on his own studies, Obeck believed it was
possible to greatly surpass the average •
strength increases of the Max Planck
research subjects and to even double
strength within a relatively short period .
of time.
1'4'.1'" you ("" MAKF
III-III
ILLUSTRATED
GUIDE TO
DEVELOPING
ATHLETIC
STRENGTH,
POWER AND
AGILITY
by -James A. Baley
I especially like to shine a spotlight on the
increased endurance benefits of Isometrics
that both Obeck and Baley verified.
Why? Because one of the biggest myths
perpetuated about Isometric training is
that it will not increase endurance. That
This was also verified by another Iso-
metric researcher, Professor James A. Baley
of the University of Connecticut. Baley
agreed wholeheartedly with Obeck and
stated his observations on several occa-
sions. In his Illustrated Guide to Developing
Athletic Strength, Power, and Agility, Baley
stated, liThe same results can be achieved
· assertion is absolutely false. Isometrics,
when properly applied, can and will build
phenomenal muscular endurance. Obeck's
in a twenty-five minute session with student, who was mentioned previously,
Isometrics as can in a two-hour session . is a perfect example.
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 63
BOB HOFFMAN
Captain America and the "Cold War"
64 I ISOMETRIC POWER ReVOLUTION
A
lthough the heyday of Isometric training in the
U.S. was from 1960 to 1968, it had actually
been used by the American Olympic Weight-
lifting Team soon after 1954 with spectacular results. At
the time, Bob Hoffman, founder of The York Barbell
Company in York, Pennsylvania, was the coach of the
Olympic team. During that Cold War era, the Soviets
were dominating in weightlifting at both the Olympics
and the World Championships, which Hoffman regarded
with sheer contempt. Bob Hoffman was known as the world's
most patriotic egomaniac, a totally self- : Soviets were using to train his American
made man who worshiped his creator and • athletes. Sure enough, the results were
as a man who hated to lose, and it showed! • extraordinary, and it wasn't long before
He so hated to lose that he was willing . Hoffman's U.S. teams were beating the
to do anything to win, especially to beat . Soviets. But, being the shrewd man who
the Soviets. In fact, if he had had his • he was, Hoffman kept everything hidden.
way, America would have nuked the : He even had Dr. Ziegler tell his lifters
Soviet Union during the Soviet Missile • that they were receiving Vitamin B12
Crisis in 1962! But back in the 1950s . shots so they would not resist taking
the only way Hoffman could have h i ~ . steroids for fear of long-term health
consequences that were unknown in 1954.
victory over the Soviets was in the arena •
of weightlifting. When his U.S. team . As far as Hoffman being afraid of a drug
had their "butts handed to them" by the . scandal back in the late 1950s and early
Soviets in 1954, Hoffman was furious. . 1960s, he wasn't. His reasoning was
He immediately enlisted his friend, Dr. actually quite logical: "What are they
John Ziegler, who was the physician to . [the Soviets] gonna do, tell the judges
the U.S. Olympic Weightlifting Team, . that our guys are using better dope than
to find out how it was possible that • theirs?" Still, Hoffman wasn't about
the Soviets had so humiliated the . to tell the American public that our
Americans. It wasn't long before Ziegler weightlifters were using steroids, so he
had the answers. It came down to two • told a half truth-our guys were using a
factors. First, the Soviets were using a • new strength training method called
new training method that German : "Functional Isometric Contraction," in
doctors had developed called "Isometrics." • order to shatter the existing weightlifting
A d
. records of the day.
n , second, the Soviets were using
synthetic derivatives of testosterone
with which they were injecting their
weightlifters. Bottom line: the Soviets
were using steroids.
One other thing about Bob Hoffman.
Those who knew him said he was
"basically an honest guy." Hearing that,
my grandfather's friend, Uncle Wally,
• used to say,
As soon as Hoffman found out, he didn't •
blow the whistle on the Soviets for .
doping. Instead, he had Dr. Ziegler work
with CIBA Pharmaceuticals to develop
far better steroids than anything the
Soviets were taking and to also use the
Isometric training techniques that the •
"WHEN A MAN SAYS HE'S
basically honest, that means
HE ONLY LIES WHEN
HE NEEDS TO."
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 65
THE ISOMETRIC BOOM OF
THE 19605
who endorsed Isometric exercises. Even
President Kennedy practiced Isometrics
on a daily basis on the advice of the
White House physician. To Kennedy, it
By the 1960s, Isometrics had became a
phenomenally popular method of strength
was nothing new. He was just resuming
building for athletes in all sports, moving •
the Charles Atlas exercises that he had
well beyond the weightlifting crowd. In
fact, in 1961, Mickey Mantle and Roger
Maris, who were roommates when the
New York Yankees were on the road, were
used some 20 years previous.
By 1964, the Isometric rage was in full
swing in America, and there were books
and magazines on newsstands everywhere
with idiotic titles, such as Isometrics: Total
• Fitness Without Effort, The Lazy Man's
Guide to PhysicaL Fitness, and many, many
more. While some books were better than
others, many were written by people who
obviously didn' t know a true Isometric
Contraction from a hole in the ground.
Hence, the ridiculous titles.
• This brings up a point I want to reiterate.
The words easy and Isometric Contraction
should never be used in the same sentence
unless the person is saying that Isometric
both using Isometrics during their famous •
exercises are easy to learn. That part may
be true. BUT no way are they easy to do! Just
home run derby. Ultimately, Maris won
with a grand total of 61 and became the
the opposite is true. Isometrics are not
first man to eclipse Babe Ruth's record of •
even remotely easy to do. They require a
60 home runs that had been set in 1927.
Oddly enough, when the endorsers were
looking for a baseball star to endorse a new
Isometric exerciser, they turned to Mickey
Mantle rather than Roger Maris. Why?
Because the public loved Mantle, and the
Mick was the man whom the public
wanted to be the first to top Babe Ruth's
r.ecord. When that didn't happen, many
fans actually turned against Roger Maris.
But in addition to Mickey Mantle, there
were also other athletes and celebrities
66 I ISOMETRIC POWER ReVOLUTION
laser-like focus with deep concentration
and require that you exert yourself from 7
to 12 seconds at roughly two-thirds of
your maximum strength. Of course, there
are other Isometric protocols that are
shorter in duration, such as 1 to 2 seconds
at 95 to 100 percent of one's strength, but
doing so could also put one at risk of
severe injury. So those are not recommended
• in this book as practical for our purposes.
Another Isometric protocol is what has
been coined 1/ Aerobic Isometrics" by
strongman Steve Justa, a man for whom I
have great respect . Mr. Justa recommends
martial arts fame. Lee had injured his
back so severely in a weight training
Isometrics of all durations and intensities accident that he never lived another
with some performed at 35 percent of . day without agonizing pain. (It's been
perceived maximum strength and held for
30 seconds to several minutes. This is
what he refers to as "Aerobic" Isometrics,
and trust me, those are tough. More on
Steve Justa to come.
Bnlce Lee, 011 the set of olle of his martial arts movies
substantiated that prescription painkillers
were implicated in his death.) After the
accident, Bruce Lee became an Isometric
· fanatic and experimented with every
variable of intensity and duration
imaginable. The resuIt was a "ripped to
· the bone" muscularity that was incredible
• to behold, even though he did not
have great muscular size. At 5'7", Mr.
Lee weighed less than 140 pounds.
Nonetheless, Chuck Norris, the martial
artist and movie/TV star, said that Bruce
Lee was the strongest man of his size
· whom he had ever met. And the reason
for it? Isometrics!
So what kind of Isometrics did Bruce Lee
· perform? That's where Steve Justa comes
in. In his masterful book, Rock, Iron, Steel,
which was published in 1998, Justa
recounted one Isometric technique that
· Bruce Lee sometimes practiced that I had
never read about. Here's how it's done.
Take a 3-pound steel ball and hold it in
· your palm with your arm straight out in
· front of you and fingers pointing down.
As soon as your arm tires, switch to the
other arm in exactly the same position
· while allowing the tired arm to rest.
Isometrics were used to great effect by a Continue to switch back and forth.
wide range of people from all walks of life . Sounds easy enough, right? Anyone can
during the 1960s. They were even used • do it, right? Okay, now here's the kicker.
by some doctors to treat hypertension
successfully. One celebrity who turned to
Isometrics was the late Bruce Lee of
Do it for 8 hours straight without a
break. Seriously, that's exactly what
Bruce Lee did.
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 67
What do you suppose the results of such about it. Even though 3S percent may not
an extreme Isometric exercise would be? . sound all that intense, I assure you from
Even with a weight that light, over the personal experience that as the muscle
course of time the entire body would
come into play. You'd literally be pulling
from your toes to the top of your head,
and after 8 hours the effect it would give
your whole body-and I mean your whole
fibers begin fatiguing and new ones are
recruited, it isn't long before even the
very deepest muscle fibers are engaged.
And the result? Welt several members of
the Bronze Bow forum have applied these
body-would be that it would feel like a . same techniques of Aerobic Isometrics to
steel cable, like it is one unit of rock-hard pull-ups and other exercises, and to a man
strength and muscle. But even if you : they all agree with me that their muscular
wanted to duplicate such an extreme
endeavor, who has that much time? This
is where Steve Justa came up with his con-
cept of Aerobic Isometrics, where one uses
a perceived 3S percent of maximum con-
traction and holds it for periods of up to 3
minutes or even longer if you're fanatical
strength, definition, and endurance go
through the roof.
But perhaps best of all is the carryover to
everyday, real world functional strength
that these exercises will enhance to a
tremendous extent. To make the point
perfectly, let me give you another example
Steve Justa modeling his aile of a killd weight vest
68 I ISOMETRIC POWER ReVOLUTION
from Steve Justa's book, where he devotes
an entire chapter to Isometrics. According
to Justa, an avid strength trainee who lifts
tremendous weights as well as odd objects
such as 4S0-pound barrels, Isometrics
hay than when he started. Quite literally,
although he could lift weights that were
twice as heavy, there was little if any
carryover.
• Then something clicked. He remembered
gave him functional strength that he . Bruce Lee and Isometrics. So instead of
simply could not acquire from weightlift-
· lifting weights, he pushed, pulled, and
ing. He tells the story about baling hay for
a man who was half his size and had
Bruce Lee type of muscular definition, but
who was at least twice as strong as Justa
in this form of manual labor. Justa desper-
ately wanted to keep up with this man,
pried against an immovable object with
· no weight training at all for 3 months .
He tried widely varied intensities and
durations. And the result? Within 3
months his hay baling strength had
improved by 40 percent. So think it
through. No improvement in 2 years on
the heavy weights. Forty percent better
within 3 months of Isometrics. That, to
me, my friends, is one of the primary ben-
· efits of Isometric strength training and
· muscle sculpting. Simply put, Isometrics
make you functionally stronger in a way
• that nothing else can. And when your
muscles become so much stronger in a
· functional sense as a result of Isometric
training, you'll start experiencing what
· so many of my students have stated-
· your body will feel so much lighter and
you will have greater endurance. Why?
· Because when you double your strength
with Isometrics, your body will feel half
· as heavy, and you'll find that you move
with greater economy and a new spring
in your step.
and despite two years of the most intense •
and brutal heavy weight training imagi-
nable, in which his weightlifting
strength doubled, Justa was shocked to
· This brings us to the next major benefit of
· Isometric Contraction for strength build-
ing. And what might that be? How does
discover that he was no stronger in baling . Perpetual Youth sound?
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 69
PAUL BRAGG & NOEL JOHNSON
Proof Thot Growin' Old Ain't for Sissies!
70 I ISOMETRIC POWER ReVOLUTION
PAUL BRAGG'S BUILT TO LAST FORMULA
FOR ETERNAL YOUTH
T
hroughout the 1960s and into the mid 1970s, a
physical culturist by the name of Paul Bragg was
becoming something of a cult figure. At the time
of hi s premature death due to a surfing accident in
1976, Bragg was 9S years old and considered by many to
be the personification of everything he taught. Handsome
and muscular, Bragg was a prolific author, having written
more than 20 books on all facets of physical culture.
If you've read Bragg's books, you know that with a following that included Jack La
he wrote with the voice of experience. In • Lanne (who credits Bragg with saving his
fact, as a young teen he had nearly died of . life), Olympic athletes, movie stars, as well
tuberculosis, but through a program of care- . as people from all walks of life.
fully applied physical culture he was not
· So what exactly was Bragg's perpetual youth
only completely made well but was a beauti- . formula?
fully sculpted young athlete by the time he .
turned 20 in 1901. He became a physical . First, he taught deep breathing (just as I
culture writer and researcher for Bernarr • teach in this book) as the preeminent
MacFadden's Physical CuLture magazine. • requirement for lifelong strength and
· youthfulness. In fact, he was quick to point
As a magazine correspondent, Bragg trav-
• out that deep breathing more than any-
eled the entire world in Indiana Jones' .
· thing else was responsible for his return to
fashion. But rather than search for the
· health and becoming the personification
Lost Ark of the Covenant, Bragg was look-
of manly strength and fitness.
ing for the secrets-the real secrets-of
perpetual strength and youthfulness. And . He also taught the importance of holistic
slowly but surely, piece by piece, he dis-
natural nutrition. And though he was crit-
covered the answers during his worldwide . icized by some for not being a strict vege-
travels and wrote and lectured about
them. Eventually, he became one of the
tarian, he was quick to point out that the
healthiest and most long-lived people
most widely regarded physical culturists, • whom he had met in his worldwide travels
Learn to Uoe In A&eIessness with
BRAGG'S COMPLETE
LIFE EXTENSION PROGRAM
Fasting is the
gnaJ,st remedy,
the physician
willUn.
""'-
"'" -., ""*'-
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 71
were not strict vegetarians. When chal-
lenged even further, he noted that
humans have pepsin in their stomachs,
which both carnivorous and omnivorous
animals in the wild have, but vegetarian
animals do not. The bottom line was that
this man was so knowledgeable that there
was no way that anyone was going to win
an argument with him. Bragg even wrote
a book titled, The Shocking Truth About
Water:, in which he detailed everything we
now know about the importance of pure
fresh water for health and longevity. That
was more than 40 years ago!
Slim and muscular Palll Bragg at the age of92
As far as exercise goes, Bragg taught a
series of calisthenic exercises for every
muscle group as well as Isometrics, which
he taught as the ultimate form of strength
building exercise in his book, Building
Health and Youthfulness. Simply put, Paul
72 I ISOMETRIC POWER ReVOLUTION
Bragg was light years ahead of his time,
just as Swoboda and MacFadden had
been. Had it not been his premature death
in 1975 at the age of 95, one can only
wonder how long he would have lived.
He might still be surfing.
Was he really in that excellent of shape?
When Bragg was introduced as a guest on
• the Merv Griffin television show shortly
· before his death, the first thing he did was
challenge Merv to /lGo ahead and hit me
in the abdomen as hard as you can. But be
careful to not break your wrist . /I From
then on Bragg had the crowd eating out of
his hand.
On a final note, when interviewed by
People magazine when he as 94 years old,
Bragg was asked at what age a man loses
his sexual desire for beautiful women. The
writer of the article said that Bragg looked
• him right in the eye and said, /lYou'll have
to ask somebody else that question. I'm
only 94./1 And then he winked.
NOEL JOHNSON-A DUD AT 70,
· A STUD AT 80
In August 1979, my friend Linda Wilkinson
introduced me to a remarkable man. His
name was Noel Johnson, and he was 80
• years old-or should I say 80 years young?
• At the time, Noel had recently won a gold
medal for boxing in the Senior Olympics,
· having decked a 40-year-old man on the
way to the title, and he was looking for-
ward to running in the New York City
Marathon in October of that year. To say
that Noel was extraordinary would be an
understatement. In truth, his story was
extraordinary in many ways.
too little exercise, too many cigarettes, and
too much alcohol.
As the years zoomed by, Noel
developed a mild heart con-
dition that became worse
and worse along with
the accompanying
high blood pressure,
Noel was born on July 7, 1899, in Heron
Lake, Minnesota. He grew up on a farm
and was strong and healthy as a youngster.
When he was in his mid teens, he ordered
the mail-order correspondence course from
Farmer Burns, "Lessons in Wrestling and
Physical Culture/' and became an excellent
wrestler. A few years later, he ordered the
famous Earle Liederman Muscle Building
Course.
Although he enjoyed wrestling, Noel soon
discovered he had a natural talent for box-
ing and was able to parlay his physical
gifts into a promising career as a profes-
sionallightweight boxer. His only serious
problem was that as he knocked out one
opponent after another, it became harder
and harder to find opponents close to
home who were willing to get in the ring
with him. Not only that, but the managers
• gout, arthritis, bur-
sitis, hemorrhoids,
and a host of other
• chronic diseases. He
• told me he was tak-
• ing so many medica-
• tions that he finally
• asked his doctor, "What's
the blue pill for?" The doc-
• tor said it was there to
remind him to take all the
• others. Worse yet, when he
finally reached retirement
age, all the things he intended
of other fighters were absolutely adamant
about keeping their fighters away from
him for fear he would knock them out.
Promoters took note of him and before
long were warning to watch out for
"Battlin' Blue Eyes." So that meant he had
to travel farther from home in order to •
find promoters and managers who didn't
know who he was.
· to do and all the places he
intended to go with his
Noellohnsoll
Noel fought until age 33, leaving the ring in
1932 to take a job with Texaco Oil in
California and focus on raising a family. It
wasn't long before he and his family were
living the typical American lifestyle, and
not long before he started packing on the
pounds and losing his beautifully chiseled •
physique. But he was realizing the American
dream, right? That included too much food ,
beloved wife, Zola, were no at the age 0(90
longer possible. Why? Read this short
excerpt from Noel's book, A Dud at 70, a
Stud at 80.
, ' When I went to work for Convair
in 1939, I weighed 130 pounds and
was in relatively good health.
Looking back now and with the
advantage of hindsight, I expect my
body began to really deteriorate
about the time I stopped fighting
professionally. There was no longer
the urgency to keep in shape, and
our lifestyle, the average American
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 73
fitness, you'll end up just like Noel. Now
back to his story.
"good life," included smoking, eating
anything and everything I wanted,
and a lot of social drinking. When
I retired in 1964, 25 years later, I
weighed 170 pounds and was in bad
physical condition.
. Shortly after Noel's retirement began, his
wife, Zola, had a series of strokes, and by
The result was
inevitable. There
is just no way
you or I or anyone
else can ignore
the basic laws of
nature and not
wind up in the
same shape I
found myself in
at age 65. Lack of
exercise, coupled
with nutritionally
empty dead food,
. the time he was 70, Noel was alone. But still
something stirred in him, and he wasn't
about to give up on life or love. This is how
he describes what happened next in his
book (page 59).
alcohol, and tobacco, made me a
complete dud. Although Zola and
T had many interesting things we
really wanted to do after I retired, we
never got to do any of them. Neither
one of us had the energy or the get-
up-and-go to leave the house and
enjoy our plans. Out of the main-
stream of life, we were retired from
everything.' ,
Perhaps you're wondering, e'mon, fohn,
what does this have to do with Isometrics?
Well, I'll tell you what, just hang tight
and I'll get to that. I am sharing Noel's
story with you because I want to motivate .
you to take your life, all facets of your life,
very seriously. I assure you that if you do
nothing to take charge of your health and
74 I ISOMETRIC POWER ReVOLUTION
, 'I finally did something I had been
carefully avoiding for a long time. I
thought. I used the intelligence the
Creator had given me. My mind was
as rusty and unused as my body, but I
persisted and gradually ideas began
to form.
I was very clear on what I didn't
want. I didn't want to be a burden to
my children. I didn't want to be bed-
ridden and helpless. I felt it was still
my personal responsibility to take
charge of my own life and health,
and I didn't want to turn that respon-
sibility over to anyone else.
First, I stripped down and looked in
the mirror. All the classic signs of
aging and ill-health were there. I was
overweight, with a bulging gut, lack-
luster eyes, with unused muscles
hanging slack. I looked defeated. But
I used to be a fighter, and the thought
"defeated" stirred something in my
ego. Here I was, about to give up and
take the count. I decided then and
there to beat the bell and come out
swinging. They can't count you out
when you're trying. ' ,
......... -.1 .hI' ...... aot"""" til __ • ., __ I

.......... , ......... """' __ ,,"' ... ....::, "Old...,.
=:: .. _lorw ... 01
bIoIA'rn. .. _ .. _I_ ... ...,
.. pl ...... .. .,;,tOn
(iI"'I)I'tI ..........
ttoe .... ..
At>oI.... _" ... ,.'"IO ..
.... " .. , .. , .... I1" ... p"
.....t...-...I_

COuld""' ....... II" q .... ,\1tf of.
,..,je .. _t ... ,.. ... KlWlClltlKk
, _"ltd INII ,,,It pwI .... W,
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......... "'-_ ... '""'.-
.. .. -.....
, ... ... ........
..."';;
:.'-:: .:c: :.:::-:.-,.:

fPoo _____ ..... _J
Noel was featllred all five million Wheaties boxes in 1977.
"BATTLlN' BLUE EYES" MAKES
A COMEBACK!
Immediately after making his decision to
"come out swinging/' Noel took action. He
went to the World of Health food store and
talked with a knowledgeable woman about
his present condition and told her what he
intended to do about it. When he asked
her if she had any recommendations, she
said, "Follow me." When they got to the
book section of the store, she pointed to a
miles, 385 yards), the mile, and the 10,000-
meter races.
From there, Noel decided he wanted to
resume boxing. But in order to do that, he
. needed to dramatically increase his punch-
ing strength and power. So he contacted
Paul Bragg in Hawaii and arranged to pay
him a visit. When Noel met Bragg in 1973,
he said he could hardly believe it. Here was
a 92-year-old man (18 years Noel's senior)
who was the personification of strength,
fitness, and vibrant energy! As they talked,
Noel asked Bragg what he would recom-
. mend to give himself" an edge" in boxing.
Without missing a beat, Bragg told him
Isometrics. And Bragg actually showed him
the right selection of Isometric exercises to
maximize his punching power.
The rest is history. Noel went on to win
and defend his boxing title year after year
and was a champion all the way. His radio
series of books that she said were exactly
interviews and television appearances were
what he needed. They were the "Physical . the stuff of legends, and he was even fea-
Culture" library of Paul Bragg.
Noel told me that he tore into the Bragg
books and couldn't get enough. Everything
tured on five million Wheaties Breakfast of
Champions boxes that profiled his extraor-
dinary exploits.
Bragg said made perfect sense. He started . When Noel went to be with the Lord in
eating right, exercising right, and before
long every debilitating health condition he
had experienced over the past 40 years
vanished-totally disappeared. So much so
that in 1971, at the age of 73, newspapers
all over California were running articles
about him with titles such as "Superman Is
Studied at UCD" (University of California
at Davis). The articles emphasized that he
1995 at the age of 96, one thing is certain:
after turning his life around at the age of
70, Noel Johnson was living proof for more
than 25 years, as had been his friend Paul
Bragg, that "growin' old ain't for sissies."
Well, that's it for the History of Isometrics.
There are many scientific papers that
I could have referenced, but the way I see
had won three gold medals in the Senior it, if you're not convinced by now, you
Olympics that year-for the marathon (26 . never will be.
A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 75
____________ ~ ~ __ ~ __ ~ __ ~ ~ c HAP T E R T H R E
CHAPTER THREE ~ ~ o r - - - ~ - - ~ ________ ~ __ --
NUTRITION
STRENGTH, &
for HEALTH,
LIFELONG VITALITY
78 I ISOMETRIC POWER ReVOLUTION
I
n my previous books, Pushing Yourself to Power, The
Miracle Seven, and the 60 Day Personal Power Health
and Fitness Journal, I outlined complete nutritional
strategies for the expressed purpose of losing excess
body fat on the hurry-up while giving your body
everything necessary to build lithe, beautifully sculpted
muscle. In this book, however, I focus on helping you
discover for yourself the best and most optimum way to
feed and nourish yourself for health, strength, and vibrant
lifelong vitality. So with this in mind, please read on.
Just about everyone knows and scientific genetic potential through the choices
research supports the fact that what we . we make.
eat affects every aspect of our lives. Think •
• My conclusions are based on the scientific
about it. That means that what we ingest
· research conducted by Dr. Kenneth
affects our physical energy, our mind and
· Pelletier and Paul Bragg. Dr. Pelletier
moods, and our longevity. Thus, it's obvi- •
studied the Vilca-bamba people of
ous that we need to pay attention to .
· Ecudorian Andes, the Hunza people of
what, when, and how we eat.
• northern Pakistan, the Mabaan people of
Yet I want to warn you about making diet . Sudan, the Abkhazian people in the
and nutrition too great a preoccupation. • former Soviet Union, and the Tarahumara
As my grandfather and Uncle Wally used • Indians of northern Mexico (known for
to tell me, "If you become too obsessed . their foot races that last up to 100 miles
and fanatical with purity and dietary disci- : and more). Each of these distinct groups
pline, you'll drive yourself nuts, Jackson. . is known for their longevity, with many
And the stress alone is gonna kill you. II
So, friends, don't get lost in the
details of good nutrition-how
many calories this or that
food has or whether the pro-
tein and carbohydrates
are in perfectly balanced
ratios. Instead, I recom-
mend focusing on the
seven key nutritional princi-
ples that follow in this chap-
ter. But first, let's overview
how your chosen nutritional
strategy can impact both the length
and quality of your life.
NUTRITION AND LONGEVITY
men and women living
well past the century
mark. They are also
well known for
the complete
lack of the
degenerative
diseases that
are normally
associated with
"aging" in the
industrialized
Western countries of
the world. In fact, some
of these people are known to
live well into the 115- to 120-year range
· without disabilities. So Dr. Pelletier deemed
Some gerontologists suggest that longeVity
· them worthy of serious study.
depends upon genetics. Others disagree. .
Studies of the diets, physical activities, and
lifestyles of other cultures whose people
live extremely long lives suggest that our
Perhaps most important of all was that
Dr. Pelletier found that the same exact
factors that contribute toward the quantity
genetic inheritance may create a tendency • and energy of life also contribute to its
to live a longer or shorter life, but that we quality. This is great news! After all, who
also have the ability to maximize our . wants to sign up for a long, slow, and
NUTRITION FOR HEALTH, STRENGTH, AND UFELONG VITALITY I 79
painful decline, just creaking along for 2,000 calories per day by contrast to the
the last 50 or more years until you die? . average Westerner's 3,200 to 3,500 calo-
Certainly not me. On the other hand, . ries per day. Even more important is the
when life is filled with joy and vitality, source of the calories. For instance, just
each day brings yet another opportunity . one piece of pecan pie contains 800 calo-
to experience LIFE and all of its blessings
to the fullest, which holds great appeal to
me. Bottom line: Dr. Pelletier's research
proved beyond all doubt that the most
effective way to increase both the quality
and quantity of life is through the nutri-
tional choices we make.
SEVEN GOLDEN KEYS TO
NUTRITIONAL FITNESS
· ries, and almost all those calories come
• from refined sugar and fat. Contrast that
· to a large Granny Smith apple that has
only 100 calories and far greater nutri-
tional value, and it is easy to see the dif-
ference. Nonetheless, please note that this
practice of systematic under eating does
not apply to growing children, people
· with very lean body types, pregnant or
lactating women, those with high meta-
The following guidelines do not require . bolic rates or caloric expenditures, such as
sudden changes in your lifestyle that can- . athletes or laborers, and certainly not for
not be maintained. To the contrary, abrupt
changes have a way of changing back to
bad old habits rather quickly. If you think
I'm wrong about that, ask yourself how
· those with eating disorders.
· 2 DON'T OVER
• CONSUME PROTEIN
many New Year's resolutions you were ever . Here in the U.S., many people
able to maintain long term. Point made. . worry about getting
Instead, these practices involve a gradual . enough protein.
However, the
reality is that
adaptation to a new and enlivening
lifestyle as you pay attention to what
you eat and how you feel afterward. The . many people
goal is to find the foods that work best . are consuming
for you and to avoid the extremes of self-
denial and self-indulgence. You create
this lifestyle by applying the following
principles.
I
EAT BETTER FOOD WHILE
• CONSUMING FEWER CALORIES
protein far in
excess of their
body's needs. High
protein intake places tre-
mendous stress on the internal organs
to process it as well as makes a person
feel lethargic and sluggish. This is due
Moderate, systematic under eating with . in part to the fact that protein and fat
higher quality food may be the single literally go hand in hand when it comes
most important dietary practice of all. . to consuming large amounts of animal
Long-lived peoples consume 1,800 to protein.
80 I ISOMETRIC POWER ReVOLUTI ON
One of the things Dr. Pelletier discovered
was that virtually all of the long-lived
plants, genetically diverse wheat with a
variety of amino acids that combine into
peoples consume about half the protein • complete protein. This is also true of
of the average Westerner, with the vast • organically grown wheat here in the U.S.
majority of them being near vegetarians and Canada. This principle applies to far
whose protein comes mainly from grains, . more than wheat, of course. Anyone who
legumes, and dairy products. These peo- . eats a varied diet of different organically
pIe almost never eat red meat and only
small amounts of fish or poultry, yet the
benefits are undeniable. Long-lived peo-
ple have far lower cholesterol levels,
almost no coronary disease, and virtually
no osteoporosis. So they're obviously on
to something that can make a huge differ-
ence in how we look and feel.
3
ENJOY A WIDE VARIETY OF
• NOURISHING FOODS
Whenever possible buy organically
grown natural foods and stay
away from those that
are genetically altered.
For instance, many
of today's large
farming conglom-
erates use geneti-
cally altered grains
in order to maxi-
mize grain yields. As
a result, each kernel
of wheat is perfectly
uniform and has the
grown seasonal fruits, vegetables, grains,
and legumes is guaranteed abundant pro-
tein, vitamins, and minerals.
4
TRUST YOUR INSTINCTS
• AND DON'T BE AFRAID
TO EXPERIMENT
It has been documented in many research
experiments conducted by nutritional
scientists that young children, when
exposed to a variety of food groups
over time, choose a well-balanced
diet with the nutrients they need.
Unfortunately, few of us were ever
allowed to trust our instincts, relying
instead on what we were taught by
our parents, sold through advertis-
ing, or picked up in theories from a
variety of diet books that often were
contradictory. The truth is that our
instincts have often been distorted
through no fault of our own,
whether that involved a limited
selection of food in the home while
. growing up, television advertising, or peer
exact same amino acid pro-
. pressure to conform.
file. But if you were to visit one of the .
organic wheat farms in the Caucasus . But that was then and this is now, and as an
Mountains in Russia, home of the long- adult, you can take control and do something
lived Hunza people, you'd find something about it. You can sharpen your instincts
totally different. Here the wheat fields through exercise and fasting, as well as by
contain different sizes and colors of adding and subtracting different kinds of
NUTRInON FOR HEALTH. STRENGTH. AND LIFELONG VITALITY I R1
foods from your dietary strategy and then
paying close attention to how you feel
after eating. This is one of the surest ways
of combining natural instinct with aware-
ness and discovering the optimal diet that
is right for you. Bottom line: you don't
need anyone's permission. You can trust
your body over any harebrained t heories
or systems.
5
PRACTICE PERIODIC
• CLEANSING OR FASTING
One of the greatest physical culturists
Fasting provides a rest for the digestive
system, generates a physical cleansing,
detoxifying effect, improves immune
function, affords extra time for prayer,
reflection, and contemplation, and
relieves the subconscious mind of fear by
providing the secure knowledge that if
you ever have to go without food for
days, you can do so. Nonetheless, in
• spite of its myriad health benefits, fast-
ing is not recommended for growing
children, pregnant and lactating disor-
ders, or lean ectomorphic body types
who ever lived was Paul Bragg, N.D., who • with high metabolisms . Nor is it a
died prematurely as a result of a surfing
accident at the age of 95. As noted in the
history section, Dr. Bragg was a powerfully
built man who practiced Isometric
Contraction and taught it to his students
worldwide in his numerous books and
seminars. In addition to "cutting edge"
exercise for lifelong health and youthful-
ness, Dr. Bragg was also a world-class
nutritionist who believed in
and taught the almost
miraculous benefits of
periodic fasting. In fact,
fasting, or going with-
out food for one or
more days while drink-
ing plenty of water and
fruit juices, is a time-hon-
ored practice in nearly
every spiritual tradition.
For example, the prophets
Moses and Elijah as well as
the Lord Jesus Christ com-
pleted 40-day fasts accord-
ing to Scripture.
82 I ISOMETRIC POWER ReVOLUTION
F osting is the
greoJ
est
~ , " e d y ,
the phYsiciIUI
lI'idUJI.
;c.::,,.....
weight-loss method.
Before starting a fast, be sure to read Dr.
Paul Bragg's The Miracle of Fasting or
Fasting Made Simple by Paula White. If you
have any doubts or medical problems,
consult a health professional familiar
with fasting.
Paula White
6
ENJOY MORE RAW FRUITS
• AND VEGETABLES
· bite as though it was the only one you'd
have all day. Put down your knife and
Increasing the proportion of fresh,
· fork between each bite and allow your
· body to relax and enjoy. (Don't worry, I
uncooked vegetables and fruits in your •
diet provides unprocessed nutrients in •
their most direct form, with a complete
array of live enzymes that help you
assimilate the food you eat. These .
high-moisture content foods .
also provide fiber neces-
sary for good elim- .
ination. Eating
mostly or exclu- .
sively raw foods
naturally promotes •
weight loss, while insuring high-quality
nutrition and vitality. Eating raw fruits
and vegetables exclusively for a period of .
time has much the same cleansing effect
as periodic fasting.
1
PAY ATTENTION TO HOW
• YOU EAT AND DRINK
haven't succeeded at this one either.)
Ultimately, just as with your practice of
Isometric exercise, you are the final
authority over how you feed your body,
How you eat is nearly as important as
what you eat. This was a paint driven
home in the world famous Charles Atlas
Dynamic Tension Body Building Course,
and it is just as true today. Mr. Atlas was
quick to point out that a few simple
habits can enhance your digestion and
help you derive the most value from the
food you consume. One of his key princi-
ples was to chew your food very well and
to breathe very deeply while eating, savor-
ing the taste, texture, and aroma as you
chew. He literally advised to chew each
· and you have to find what works best for
you. Always favor experimentation over
rigid rules prescribed by someone else.
Remember, just as with your Isometric
exercises, good nutrition involves lifelong
learning and application, and no other
person could possibly know what is best
for you, so it's important that you become
your own most reliable expert.
__________________ - - - - - - - - - - ~ C l i
.P T QUR
Answers
Now
for the
or May
Questions You Have
Have in the Future
How many variations of Isometric
exercises are there?
Nill Isometric Contraction give me
o bodybuilder's physique?
Do Isometrics pose the same (lsk
of Injury as other forms
of strength training?
SOMETR
Answers for the
or May Have in
86 I ISOMETRIC POWER ReVOLUTION
C HAP __ U
c Q & A
Questions You
the Future
S
H a ve Now
I
n the next several pages you'll find more than a
dozen of the most frequently asked questions that
I have received regarding Isometric Contraction.
Because they have been asked by so many over the past
three years, it's obvious to me that these are in fact the
most important ones to answer.
question #1
How
he I d
lon g should each Isometric Contraction
for ma x imum effectiveness?
be
The length of an Isometric Contraction is totally dependent upon the level of intensity.
The greater the intensity-in other words, the closer you are to exerting 100 percent of
your available strength-the shorter the duration.
According to Dr. Theodore Hettinger, who performed the original Isometric Studies
during the late '40s and '50s with Dr. E. A. Mueller at the Max Planck Institute in
Dortmund, Germany, if you are using 100 percent of your strength, the contraction
needs to be held for only 1 to 2 seconds. If your muscles are contracting at 40 to 50
percent of maximum perceived strength, a duration of 15 to 20 seconds was recommended
by Hettinger.
In recent years, Strongman Steve Justa has coined the term Aerobic Isometrics and
recommends contractions of 35 percent of perceived strength to be held from 2 to 5
minutes. I have several friends who have tried this method with excellent results.
The duration or time of contraction is strictly dependent upon the intensity of the
contraction.
maximum contract ion per day
10 15 20 25 30 35
Number of training stimuli per week
EFFECT OF MUSCLE TRAINING IN PROPORTION
TO NUM BER OF STIMULI
Hellinger, Miiller
Figure 5 from Dr. Theodore Hettinger's book, The Physiology of Strength
40
~ \ " ~ 1 1 " . ~
question #1
Will Isometric Contraction give me a
bodybuilder's physique?
While Isometric Contraction can be invaluable in building superior strength and
helping you achieve a beautifully sculpted musculature, there are other factors
besides exercise alone that determine to what extent you develop your physique. But
to answer your question directly, no, Isometric Contraction alone will not make you
look like a bodybuilder juiced up on steroids. It flat out won't happen.
Mark Baldwin, age 38 Chris RezIlY, age 42
On the other hand, by spending 30 to 45 minutes each day, combining 10 to 15
minutes of Isometrics with our Power Calisthenics and DVR/DSR exercises, you
can achieve a beautifully sculpted, perfectly balanced physique as is exemplified
by my friends and students, personal trainer Mark Baldwin and Chris Rezny (pictured
above). As you can see, both men are very muscular-not in the rococo, overly
developed, almost freakish manner of contemporary bodybuilders who are, in
fact, juiced up on steroids, but in the practical wayan athletic animal such as
a thoroughbred racehorse is muscular. In other words, you're going to look like a
beautifully conditioned athlete.
88 I ISOMETRIC POWER ReVOLUTION
question #3
Is it true
dangerous
that Isometrics can cause a
elevation in blood pressure?
Over the past two years, I have received numerous e-mails asking me this question.
For this reason, I have written a chapter that deals with this issue that begins on
page 104. Nevertheless, here's a brief answer for the sake of brevity.
AIL forms of strenuous exertion will cause a short-term elevation in blood pressure.
Even raking leaves, shoveling snow, or changing a tire will do it. The real issues
surrounding the blood pressure question are (A.) Do Isometrics cause a sudden and
dangerous elevation in blood pressure? and (B.) Do Isometrics cause a long-term and
permanent elevation in blood pressure even when one is not engaged in strenuous
activities?
The answer to (A.) is that if you were to
perform sudden and extremely intense
Isometric Contractions without slowly
building the tension in your muscles until
you achieve peak contraction (in other
words, you suddenly jolt yourself into an
ultra-high intensity contraction), the
answer is yes! You could cause a sudden and
unsafe elevation in blood pressure, not to
mention the very real probability of tearing
muscles at the attachment point to their
tendons. Such an action is one that I con-
sider to be suicidally stupid. However, if you
follow the Isometric Contraction protocols
that I have outlined in this book, the
answer is a resounding no!
The answer to (B.) is also no! In fact, if you go to page 108, I provide information
about Isometric Contraction being used clinically to lower blood pressure.
BOTTOM LINE: responsible implementation of Isometric Contraction will only
benefit you.
l<li:nMI'TDI,. naa'<Ii: I QQ
que s t ion #4
How often
in order to
do need
achieve
to train
maximum
with Isometrics
results?
This is a great question that I'm frequently asked, and one that the researchers at the Max
Planck Institute tested and retested hundreds of time. The results of their research were first
published in English in 1961 with the release of Dr. Theodore Hettinger's Physiology of
Strength. The following quote is the answer he gave to the question of "how often," but
before you read it, let me clue you in on the meaning of the word abscissa (I didn't have a
clue as to what it means). Abscissa means "the horizontal coordinate of a pOint in a plane
Cartesian coordinate system obtained by measuring parallel to the x-axis."
, ' In Figure 5 the results of many experiments on many subjects are combined. The
number of training stimuli is shown in the abscissa; the increase in muscle strength
in percentage of the maximum improvement obtainable is given in the ordinate. It
was found that the maximum increase in muscle strength was obtained with one
training stimulus per day. Administering this same stimulus up to seven times a day
EFFECT OF MUSCLE TRAiNING IN PROPORTION
TO NUM BER OF snwuu
Figure 5
did not increase muscle strength any more rapidly.
Also several maximum contractions one after the
other (as many as twelve contractions in a one-
second rhythm) did not increase the strength
any faster than only one contraction. It therefore
seems that the muscle, after one training stimulus
during anyone day, is unresponsive to any further
training stimulus on the same day. When training
sessions were held only each second day, the
increase in strength was about 80 percent; with
two training sessions per week, the increase was about 60 percent, and when training
sessions were held only once a week, only about 40 percent of the improvement in
strength was obtained as compared with the once-a-day regime; and one training
stimulus every 14 days produced no change at all in muscle strength. ' ,
As you can see from the results of the researchers at the Max Planck Institute, the
best all-around results were achieved with one daily Isometric Contraction. Performing
more repetitions, while not detrimental, offered no additional benefit for the acquiSi-
tion of strength. This was also true of Isometric Pulse Training, where as many as
twelve one-second maximum contractions were repeated in a one-second pulse
rhythm. Bottom line: for the acquisition of strength only, a frequency of one contrac-
tion daily gave the best results.
90 I ISOMETRIC POWER ReVOLUTION
question #5
Can achieve a complete workout with
Isometrics alone?
For strength building and muscle sculpting, yes! But for all-around athletic fitness,
no! Let me explain.
There are seven components to lifelong athletic strength and fitness. They are
strength, flexibility, endurance (muscular and cardiovascular), balance, coordination,
reaction time (speed), and aesthetics (how your body looks).
Isometric Contraction will develop strength and aesthetics particularly well, and
it will certainly make you strong so that your body can easily handle other exercises
that improve cardio/muscular endurance, flexibility, balance, coordination, and
speed. In fact, Strongman Steve Justa, for whom I have the utmost of respect, is
adamant that Isometrics are superior for the procurement of speed. Even so, as with
any other form of exercise, from my perspective, Isometric Contraction is best used
in combination with other types of exercise for a complete workout.
Nonetheless, I don't hesitate to recommend Isometric Contraction as a stand-alone
system of exercise if someone simply has no time for anything else. As I view it, one
has everything to gain and nothing to lose by implementing Isometrics into their
lives. After all, the vast majority of these exercises can be integrated into your daily
schedule at random moments throughout the day without it even being noticed by
other people.
.' .
que s t ion #6
Do Isometrics pose the
other forms of strength
some risk of injury
training?
as
If followed exactly as instructed in this book, absolutely not! In fact, Isometric
Contraction as outlined in this book is far and away the safest form of strength
building that one can follow. But here's the deal. You need to follow the method
exactLy as outlined in this book. As I mentioned previously, if you were to suddenly
jolt yourself into an intense contraction with no gradual buildup of tension, you'd
be asking for trouble. And if that were the case, it would not be Isometric
Contraction that is to blame but stupidity.
One other proof of the safety of sensibly applied Isometric Contraction is the fact
that when Drs. Hettinger and Mueller began conducting their experiments in 1946 at
the Max Plank Institute, it was for the purpose of discovering the best, safest, and
most adaptable methods of strength training to be used in helping injured soldiers to
rehabilitate injuries sustained in WWII and return to normal life.
92 I ISOMETRIC POWER ReVOLUTION
Did Charles Atlas teach a course In Isometrics?
I've aLready answered this question in Chapter 2, but here goes.
Ever since I was a kid, I can't begin to count the number of articles that I have read
where a self-professed authority on strength and fitness has stated that Charles Atlas
taught a system of Isometric exercises. Whenever I read that assertion, it automati-
cally tells me two things. One, the expert doesn't know what he's talking about.
And, two, he has never read the Atlas Dynamic Tension Course. Atlas's course taught
self-resistance exercises that utilized one set of muscles working in opposition
against another through various ranges of motion as well as carefully selected power
calisthenics. He did not teach Isometric (static or motionless) Contraction as it was
known or taught during the late 1950s and throughout the ' 60s.
In fact, I have several copies of the Atlas
Dynamic Tension Course dating from the
'30s, '40s, '50s, '60s, and '70s, with one
dating back to its inception in 1922, and
the exercises never changed. Don't misun-
derstand my pOint. I'm not saying the
Atlas exercises could not be utilized in an
Isometric fashion. In fact, I already told
you about my uncle Milo doing Atlas exer-
cises in that fashion. My point is that Mr.
Atlas never taught them that way.
So the next time you read a so-called
expert who says that Charles Atlas taught a
system of Isometric exercises, you may as
well disregard whatever else he is saying,
because he hasn't done his homework.
And if he's wrong about that, how can you
be sure he is correct about anything else?
I COULD NEVER FALL
I N LOVE WITH A
SKINNVMAN
The skinny guy always had all eye for the
beautifUl girls in the 1930s' advertising.
que 5 t ion #8
How many variations of Isometric exercises
are there?
In recent years, several authors and physiologists have begun to refer to virtually
all forms of motionless exercise as "Isometrics"-for instance, "core" stabilization
exercises, such as Planks, yoga, Pilates, and Callanetics. These and other similar
exercise systems are ones that place an emphasis on holding specific body postures
and alignment in motionless positions against the force of gravity alone for up to
several minutes at a time.
Because so many "experts" are trying to lump all these motionless exercises into
the category of "Isometrics," I want to clarify and define the three types of
"Isometric" exercise that we will be using in this book. They are:
I. CIC or Classic Isometric Contraction
II. SIP or Static Isometric Postures
III. PC/P or Peak Contraction Isometric Power Flex
I. CLASSIC ISOMETRIC CONTRACTION
In the history section of this book, I referred to the Isometric Contraction
experiments that were conducted at Springfield College in Massachusetts during
the 1920s as well as those conducted by Dr. E. A. Mueller and Dr. Theodore
Hettinger at the Max Planck Institute in Dortmund, Germany, utilizing more than
5,000 volunteers from 1946 to 1960. It was from Hettinger and Mueller's ground-
breaking discoveries that Isometric Contraction was verified and quantified for
the first time, using human test subjects. As stated previously, the results were
nothing less than astounding.
For the sake of brevity, throughout this text we will
refer to Classic Isometric Contraction as the Willful
contraction of a specific muscle or muscle group
against an immovable force, object, or another mus-
cle group at ultra-high intensity. In other words,
Classic Isometric Contraction is the term that will be
used when we refer to contracting our muscles
against or in opposition to something else with such
intensity that no movement is possible. For all
intents and purposes, the muscles are in a deadlock.
94 I ISOMETRIC POWER ReVOLUTION
II. STATIC ISOMETRIC POSTURES
In yoga and the martial arts, as well as in certain physical therapy exercises, there is a
type of Isometric exercise that utilizes the muscles as stabilizers against the effects of
gravity. The Bridge and Planks are two primary examples. In these instances, the muscles
are not contracting against any other force or an immovable object, but they are used
isometrically to maintain proper body alignment.
This is also true for certain combination Isometric/Isotonic (or dynamic) exercises-for
instance, when you perform push-ups in perfect form as you see Gregory performing in
the photos below and on the two pages that follow. It is Isometric stabilization of the
"core" muscles that allows him to maintain a straight back from his shoulders to his
heels. So group II, Static Isometric Postures is the term used when we are performing
Isometric stabilization exercises or Isotonic exercises requiring Isometric stabilization.
STANDARD PUSH-UPS
continued»
A T LAS PUSH-UPS
\
\
96 I ISOMETRIC POWER ReVOLUTION
ATLAS PUSH-UPS (VARIATION)
ISOMETRIC QU'S I 97
III. PEAK CONTRACTION ISOMETRIC POWER FLEX
Peak Contraction Isometric Power Flex is the term we use to refer to exercises where we
intentionally contract our muscles with as much intensity as we can possibly engage,
such as in the biceps pose you see pictured. As you will see, these Peak Contraction
Isometric Power Flex contractions allow for incredible muscle sculpting and contouring,
as well as the ability to control every muscle group at will. It is somewhat similar to
Classic Isometric Contraction but does not employ contracting our muscles against an
outside force or an immovable object. The intensity of these contractions depends
solely on one's own ability to contract with maximum intensity.
An example of a Peak Contraction Isometric Power Flex is what professional
bodybuilders use in their posing routines. These men and women literally exhaust
themselves in just a few short minutes with their posing routines because of the
intensity they put into their flexing movements. So much so that emergency medical
staff are on hand to administer oxygen in case of a coronary-and, no, I'm not joking.
98 I ISOMETRIC POWER ReVOLUTION
que s t Ion #9
Will Isometrics make it possible for me to lift
heavy weights ?
I've been asked this question many times, and the answer is far more complicated
than a simple yes or no. As stated consistently throughout this book, Isometric
Contraction, when properly applied, can and will dramatically enhance muscular
strength. However, lifting heavy weights is a skill that requires not only strength but
balance, coordination, speed, and timing.
Just as you cannot realistically expect Isometric Contraction alone to help you hit
more home runs unless you hone your batting skills in a batting cage to develop the
rudiments of a flawless swing, including enhanced speed, timing, and hand/eye
coordination, so you need to develop the elements of balance, coordination, speed,
and timing to excel at weightlifting.
For instance, Alexander Zass, the Russian strongman whom I referred to in the
history section, was exceptionally strong as a result of his Isometric Contraction
exercise system. He was so strong, in fact, that the mightiest weightlifters of his
time could not match him at either bar bending or chain breaking. Yet, Zass, of his
own admission, was not talented as a weightlifter and did not perform well at it.
BOTTOM LINE: Isometric Contraction can and will help you to become phenome-
nally strong, but by itself it will not enhance other athletic attributes. You need to
develop the other requisite skills to become a superior
athlete, whether you're talking about hitting
baseballs, playing golf, or lifting heavy weights.
Hence, the need to incorporate other forms of
exercise for increased athletic conditioning.
Here's my question to someone who
wants to lift heavy weights: why do you
want to expose yourself to a source of
exercise that has resulted in tens of thou-
sands suffering from bad elbows, bad
wrists, severe lower back and knee pain, as
well as destroyed jOints, ligaments, and
tendons? It doesn't make any sense when
Isometric Contraction delivers superb
results while protecting the whole body.
question #10
In simple English, what is the concept behind
Isometric Contraction? And why is it so effective?
To get to the last repetition-FIRST! Let me explain what I mean by that. Let's
just say that someone performs an exercise for one set of 12 repetitions to reach
the point of fatigue, where he or she simply cannot perform one more repetition.
Now, from the perspective of strength building only, ask yourself why the first 11
repetitions were necessary. Answer: to fatigue the muscles for that final hardest
and most effective repetition. In other words, the first 11 repetitions were used to
exhaust the muscle for the performance of the last most challenging repetition.
100 I ISOMETRIC POWER ReVOLUTI ON
In a nutshell, that is the concept behind Isometric
Contraction. The goal is to put so much intensity
into a contraction that you fatigue the muscle to
its maximum with just one ultra-intense 7- to 12-
second contraction. Does it work? You bet it does,
and it was verified in hundreds of experiments
dating from 1946 to the early '60s by physiologists, Dr.
Erick A. Mueller and Dr. Theodore Hettinger at
the Max Planck Institute in Dortmund,
Germany. During that time, every con-
ceivable variable was included in their
research, and in every instance it was
proven that Isometric Contraction
was the fastest, safest, and most
effective method of increasing mus-
cular strength.
• ~ . ~ ' - ; r ~ . ~ ·
question #11
John, my son, Adam, is 10 years old. Do you think it is
safe for him to follow the Isometric training methods
that you have outlined in Pushing Yourself to Power?
That's a good question, Jerry, and one that I have
been frequently asked. As you know from reading
Pushing Yourself to Power, I literally started training with
these methods when I was 10 years old, after I got the
stuffing knocked out of me by a gigantic 13-year-old
bully. (He's probably still singing soprano today some
44 years later after my brother was finished with him.)
The truth is, these methods are perfect for young
boys/men to learn and master, particularly as they are
going through puberty. Take for example these three
photos of my ll-year-old nephew R,J. As you can clearly
see in these photos of R.J. performing his uncle's exer-
cises, they have only helped him and enhanced his
athletic ability. And if I say so myself, R.J. has a great
physique and great self-confidence as well as muscle
mastery for an ll-year-old.
-Jerry S.
question #11
Is Static Contraction the Some as Isometric Contraction?
Not as we teach it. Static Contraction Training (SCT) is a method whereby one holds
enormous amounts of weight in positions of greatest strength. No attempt is made to
lift the weight or move it through a full range of motion. When I say that the weight
is held or supported in specific positions of greatest strength for 15 to 30 seconds, I am
giving you the entire method in a nutshell.
This method was made popular by Pete Sisco and John R. Little and endorsed by
motivational guru Anthony Robbins, who has had Sisco and Little appear with him
on various programs (neither man is built like an adonis). The claims for the method
are outlandish and not based upon fact. I have known four men who have used this
method exclusively, and in each case the results were disappointing.
For instance, I have a friend in Canada by the name of Dave Walmsley, who is a fire-
fighter by trade. He is also an expert in self-defense and teaches an excellent self-
defense system called Canadian Combato. Dave told me about an 8-month experiment
he conducted utilizing the SCT method exactly as outlined by Sisco and Little. For
instance, when he began his experiment with the exercises suggested, he started at
around 200 pounds for the seated shoulder press and eventually was able to use more
than 350 pounds for a timed static hold. On the bench press, he began at around 350
pounds (at close-to-complete extension, the position of greatest strength) and worked
up to more than 450 pounds for a timed static hold. He even got to the point where he
was using 2,200 pounds on the leg press for the full time limit.
But .. . and this is where it all unraveled for him ... prior to static contraction training,
Dave was incredibly strong and fit in an athletically functional way. He could perform
over 100 push-ups nonstop, 20 chin-ups nonstop, and had even performed 3 sets of
10 repetition chin-ups with 30 pounds tied to his waist. But at the end of 8 months of
SCT, he struggled to complete 40 push-ups and found 10 body weight chin-ups to be
difficult. In addition, he said that his strength through the full range of motion on
certain standard weight training exercises had not improved, and in some cases had
even decreased from what it was prior to his SCT experiment. Bottom line: although
he did add considerable strength to hold or support weight, it did not in any way
improve his athletic functional strength or physique.
In addition to Dave, I have known three other men who also followed the same SCT
protocols. Their experiences were virtually identical in that they all added tremen-
dously to the weight they could hold in one position. But they all lost "enduring
contInued»
102 I ISOMETRIC POWER ReVOLUTION
strength" and were very disappointed with their overall results. This was particularly
so because not one of them had improved the aesthetics of their physiques by using
the SCT method.
Does that mean that SCT is worthless? Not if supporting weight is something you
like to do. But in terms of strength and muscle building, it won't even compare to the
results you can achieve performing Isometric Contractions as we teach them. Why?
Because if range of motion, strength, and muscle sculpting are the goal, it is imper-
ative that the muscles be contracted as powerfully as possible in the stretched
(elongated), mid contraction, and fully contracted (peak) positions. Holding or
supporting a weight where you are not actively engaged in trying to move it produces
only one-dimensional strength. Then again, if that is what you enjoy, go to it.
uestion #13
John, I'm 6' I" and weigh 145 pounds. Will
Isometrics help me gain solid muscular weight?
I'd like to odd ab o ut 4 0 pounds to my frame.
It all depends. If you have an extremely high metabolism or are naturally thin
(ectomorphic), it may take some period of time before you reach your desired
weight. As stated elsewhere in this book, Isometrics when combined with right
Isotonics can dramatically enhance your physique-no doubt about it! But it still
isn't a magiC wand.
Weight gaining, particularly gaining muscular weight, takes time for many indi-
viduals. Now, there are some wonderful weight gaining formulas available at health
food stores, and some are excellent. By that I mean they even taste great (unlike
when I was in my teens and the only stuff available, such as Hoffman's Protein
From the Sea, tasted as though it had been recycled through a horse).
The other thing you can do is to eat more frequently and drink large quantities of
certified organic raw milk, if it is available to you. My uncles used that method right
out of Charles Atlas's course in the 1930s, and they swore by it.
Other than that, well, I knew one guy who went on an every three hour eating-to-
gain-weight schedule for football . He even set his alarm clock to wake him in the
middle of the night in order to eat. Did it work? Yes, he got as big as a house, but it
certainly wasn't all muscle. Was that a healthy thing to do? Only in your dreams.
n
CHAPTER FI
Lowering Blood Pressure Naturally,
Safely, and Permanently
BLOOD PRESSURE AND
CONTRACTION ISOMETRIC
Lowering B lood Pressure N aturally,
Safely, and P ermanently
106 I ISOMETRIC POWER ReVOLUTION
I
n autumn 2003, my first book, Pushing Yourself to
Power, was published. Since its release, I have received
thousands of questions about strength, fitness, health,
nutrition, and exercise from people around the world on
our forum at www.bronzebowpublishing.com. One
question that comes up regularly regards the safety of
Isometric Contraction, and particularly whether it is safe
for hypertensive individuals (those suffering from high
blood pressure) to practice it. This is a good question that
deserves a clear answer, especially when one considers the
physiological consequences of high blood pressure. If left
untreated, hypertension carries a three- number, 80, is the pressure against the
fold increase (300 percent) in the risk for . artery walls during the resting phase
developing coronary artery disease and a • (between heartbeats) and is called diastolic
sevenfold increase (700 percent) for the . blood pressure. The difference between these
likelihood of developing a stroke or . two pressures, the mean [Irteriall2.ressure, or
aneurysm. Bottom line: high blood pres- • MAP, represents the average blood pressure
sure is not to be taken lightly or fooled • throughout the arterial system.
around with.
All forms of extreme exertion can elevate
blood pressure to dangerous levels ...
especially if one is holding their breath.
• Specialized blood pressure sensors through-
out the body regulate blood pressure and
· ensure that it does not fall too low, thus
· compromising adequate flow to tissues; or
doesn't rise too high, thus increasing the
• work of the heart and over stressing the
• blood vessels. Generally, blood pressure is
• regulated in such a way that it rises and faUs
· consistently with the demands of the body
· throughout the day. Occasionally, blood
· pressure control mechanisms throughout
· the body malfunction or are unable to com-
· pensate for the demands placed on the
· body, and one of the resulting conditions is
• hypertension.
· HYPERTENSION AND
WHAT HYPERTENSION IS
Defined as a chronically elevated blood : ISOMETRIC EXERCISE
pressure greater than 140/90 mm Hg, hyper- • Now, let's get to the questions. First, does the
tension is diagnosed by taking noninvasive . practice of Isometric Contraction carry a
measurements of the resting blood pressure . substantial risk of elevating the blood pres-
on two or more occasions. Normal resting
blood pressure in
apparently healthy
individuals averages
120/80 mm Hg. The
first number, 120,
represents the pres-
sure against the
artery walls when the heart contracts and is
called systolic blood pressure. The second
· sure to unsafe levels during the actual time
• one is engaged in performing each contrac-
tion. And, second, does consistent practice
of Isometric Contraction increase the risk of
developing chronic hypertension even
· when one is not exercising? Here's the short
answer to each one-not if practiced the way
we teach it in this book. Let me explain what I
mean by that statement. While it is true that
all forms of strenuous exertion can and do
raise blood pressure (sometimes to cata-
strophic levels), Isometric Contraction as we
teach it with carefully controlled breathing
does not pose the same risk or threat as does
sudden and extreme exertion where the
breath is held.
There are no new studies that deal specifi-
cally with Isometric Contraction and
hypertension. However, there were two
medical doctors, Rene Caillet, M.D.,
can be learned almost instantly. It's been
shown to help fight high blood pressure,
the major risk factor for heart attacks,
stroke, and kidney disease, and now its
inventor believes it can also retard age by
the same mechanism."
"There are thousands of theories of aging,"
said Dr. Kiveloff. "This is a new one-the
best one!" The article then went on to
describe how strong, youthful, and young
Clinical Professor at the University of . Dr. Kiveloff appeared to be even though he
Southern California School of Medicine,
and Broino Kiveloff, M.D., Associate Chief
had been practicing medicine for 55 years,
having begun in 1928! In addition to Dr.
of Rehabilitation Medicine at the New York . Kiveloff, the article also included refer-
Infirmary-Beekman Downtown Hospital,
who used Isometric Contraction to treat
hypertension with great success during the
'60s, '70s, and '80s. In fact, Dr. Kiveloff was
so sold on the benefits of full body
Isometric Contraction (as he taught it) that
he used it not only to treat hypertensives
but also diabetics. In the 1986 Journal of the
Royal Society for the Promotion of Health, Dr.
Kiveloff was featured in an extensive article
outlining exactly how his Isometric pro-
gram for hypertensives could be used by
diabetics with great benefit.
So what was Dr. Kiveloff's method? Hang
tight because I am about to share it with
ences to his associate, Olive Huber, Ph.D.,
Professor Emeritus in the Department of
Physiology at Hunter College, who had
worked with Dr. Kiveloff since 1960 and
was the co-developer of the technique.
The article featured references and quotes
from numerous individuals who had
achieved great benefits with the program and
referenced clinical studies that had been con-
ducted by Kiveloff and Huber respectively, all
of which achieved and verified the same
results-a dramatic decrease in resting blood
• pressure. So much so that many people no
longer required blood pressure medication.
One other side benefit was the dramatic
you. His method was revealed in detail in improvement in posture, muscle tone, and
an extensive article titled, "A 60-Second . general appearance that every man and
Shortcut to Vitality," that appeared in the woman who utilized the technique verified.
February 1983 issue of Prevention Magazine.
In fact, the article referred to one man who
The article started with the question, . had been restricted to a salt-free diet when
"How does a person take action against his doctor discovered that his blood pres-
age?" and was followed with the response, sure was 160/95. Every 3 months for 7 years
"There are many ways, but one takes less . this man had gone to his doctor for blood
than a minute a day, costs nothing, and tests and checkups on his progress. Then, in
108 I ISOMETRIC POWER ReVOLUTION
just 5 to 8 weeks of following Dr. Kiveloff's
Isometrics, his blood pressure fell to 120/80
2. Simultaneously tense all your muscles as
tightly as possible, while breathing nor-
and remained there. He was quoted in the mally and counting out loud to seven. You
article as saying, "It's so much more won- might try tensing each muscle group sepa-
derful than taking medication. You have to . rately-Iegs, arms, chest, abdomen, face,
go to the doctor only when you want to!" and then try tensing them all at once.
Another individual story was that of a 65- When you do, you feel an immediate surge
year-old executive who stated he had not . of warmth all over your body.
missed a single day of Isometrics since he
began the program 7 years previously.
When he began, his blood pressure was
185/105. In just a few months of Isometrics,
it dropped to 130/70 and remained there.
"I'm in awfully good shape, fit and flexible,
and this is the only regular exercise I get,"
he told Prevention Magazine.
So what exactly was this extraor-
dinary program? It's very simple,
though it's important that it be
done correctly. The most impor-
tant thing, according to Dr.
Kiveloff, is to breathe normally
doing Isometrics. Also, observe
the time limit: 6 to 7 seconds
for each exercise. In medical
jargon, the program's full
name is "brief, maximal
extensive Isometric exer-
cise," Dr. Kiveloff stated,
with an emphasis on brief.
3. Relax and rest for a few seconds.
4. Repeat twice more for a total of 3 reps.
· 5. Do this 3 times a day (try morning, noon,
and night).
That's all there is to Dr. Kiveloff's method
· for controlling hypertension by utilizing
Isometric Contraction exercise. He stated
· he performed the exercise 4 or 5 times
· daily (a total of 12 to 15 repetitions) for
added benefit. And, he added, though the
original study was done with people exer-
cising in a standing position, the exercise
could also be done sitting or lying down.
In fact, lying down before getting out of
bed in the morning while practicing deep
breathing was exactly how Dr. Rene
Caillet, whom I referred to at the begin-
ning of the chapter, taught the same exer-
cise in his 1968 book, The Rejuvenation
Strategy. Generally, Dr. Kiveloff says, it takes
By counting out loud to easily . 6 to 8 weeks to produce a significant drop
keep track of your time, you can in high blood pressure, with long-term
also maintain normal breathing. •
· benefits growing over time.
HERE'S HOW IT'S DONE:
Although it is possible to use Dr. Kiveloff's
1. Stand in a relaxed position, method to achieve good results without
arms hanging loose. Don't • making other significant changes to your
clench your fists or bend lifestyle, the information that follows will
your elbows or jOints. dramatically increase its effectiveness.
__________ •• __ .... _ • __ .... _. ________ ... I ~ ..... ....
MUST READ-NOW!
Before you read the following Seven •
Golden Keys to lower blood pressure nat-
urally, safely, and permanently, please note
that these suggestions DO NOT replace the
advice of your medical doctor. If you are tak-
ing medication at the present time, under
no circumstances are you to stop taking it
without your doctor's instructions. Also,
feel free to share this entire chapter with
your doctor. I assure you there is not a sin- •
gle word presented here that would con-
tradict his or her medical advice.
SEVEN GOLDEN KEYS TO LOWER .
BLOOD PRESSURE NATURALLY,
SAFELY, AND PERMANENTLY
I . Practice Dr. Kiveloff's full body Isometric
Contraction exercise up to a dozen •
times per day. In addition, perform daily
aerobic/cardio exercise (vigorous long .
walks are a great choice). Remember:
physical inactivity increases the risk of
obesity, diabetes, heart attack, and
stroke. For this reason, daily exercise is a
must for both prevention and treatment
of high blood pressure.
2. Eat for health. As stated in the Nutrition
Chapter, eat plenty of vegetables, fruits,
fiber, low-fat
dairy products,
and foods that
are low in cho-
lesterol. It is
also important
to reduce salt
to a minimum or eliminate it entirely
110 I ISOMETRIC POWER ReVOLUTION
from your diet. Why? Because it con-
tributes to high blood pressure due to
increased fluid retention in the body. It
has also been proven that a diet high in
potassium, magnesium, and calcium
(found in abundance in vegetables and
fruit and low-fat dairy products) is very
beneficial in both lowering and normal-
izing blood pressure.
3. If you are overweight, lose weight by
following suggestions 1 & 2 above,
until you are the ideal weight for your
somatotype.
4. If you are a smoker, quit. With all the
information available about the dangers
of smoking, this seems to be a "no
brainer," but consider that smoking
__ --- - __ increases stress on
the heart and arter-
ies, which in turn
increases the risk
for a stroke and a
cardiac event. It
also contributes to
elevated cholesterol and dramatically
increases your risk for just about every
known cancer. Bottom line: if you
smoke, you need to quit ... no brainer
or not.
5. Avoid excess alcoholic consumption.
Yes, I know there are studies that indi-
cate a certain amount of wine can be
beneficial to the heart and arteries. But
there are people who take that informa-
tion and use it as an excuse to drink
more than they should. And even
though there is scientific research that .
supports minimal alcoholic consump- .
recommendations to the letter and still
be hypertensive. Why? Because emo-
tional stress can literally eat you alive.
Emotional stress can release hormones
that elevate blood pressure and cause a
wide range of physical problems. For
that reason I want to recommend that
you take time to intentionally relax.
tion as being
beneficial to
health, t here
are also thou- .
sands of stud-
ies proving
• I also recommend that you embark upon a
that excessive
consumption
of alcohol has devastating effects on
one's health, including an elevation in
blood pressure. Bottom line: if you
drink, keep it to a minimum.
· spiritual quest and ask God to walk with
• you and direct your path. Don't get me
wrong. I'm not trying to shove any brand
of religion on you. But I am stating a fact.
Just as Alcoholics Anonymous regards
turning to a higher power (God) for help
6. Avoid excess caffeine consumption. . and direction as essential to one's recovery
Once again, it is true that a certain from alcohol addiction, so you need to ask
amount of caffeine may be beneficial. God to help you with the personal issues in
But there is more than ample scientific . your life. If you are harboring anger, ani-
evidence to prove that excess caffeine mosity, resentment, and unforgiveness
can have a devastating impact on one's toward others or yourself, you are carrying
health, including elevations in blood • an emotional load 24/7 that is streSSing
pressure and causing a host of chronic
conditions, such as insomnia, heart pal-
pitations, headaches, and nervousness
(to name just a few). Bottom line: avoid
caffeine as much as possible.
7. Relaxation and spiritual connection,
or, in other words, "destressing./I It is
a fact that you can follow the first 6
you out and bound to have severe physio-
logical consequences. This alone can place
a tremendous strain on your emotions and
consequently elevate your blood pressure.
What to do? Turn to God, learn to forgive
and let go of the past, and strive to live a
life of compassion and forgiveness. If you
· do that, you will not only go a long way
· toward destressing your life and becoming
a much happier person, you will help
make the world a better place. To help you
· learn to forgive, memorize this quote from
Longfellow: "If we could read the secret
history of our enemies, we should find in
• each life sorrow and suffering enough to
disarm all hostility./I
BLOOD PRESSURE AND ISOMETRIC CONTRACTION I 111
~ _________________ ...;;;:: C HAP T E R S I X
Warming Up the Right Way
S I X
THE MAGNIFICENT SEVEN
Worming Up
114 I ISOMETRIC POWER ReVOLUTION
the R ight Way
T
he Magnificent Seven are the ultimate warm-up
exercises to help you achieve the most strength
and benefit from your practice of Isometric
Contraction. I have selected the seven exercises that
have proven to be the best for stretching all the joints,
tendons, ligaments, and muscles of the body, thus
keeping them strong, flexible, and young. These move-
ments will also slenderize the waistline very quickly. In
fact, don't be surprised if you lose two or three inches
from your waistline when you make the Magnificent Seven
a part of your daily training. Here's why.
Although most people exercise in order to : The Magnificent Seven are designed to
possess a handsome physique or figure, • accomplish all these goals. These exercises
many people, particularly those who are • strengthen your body inside as well as out-
older, want to regain the bodily propor- . side. The internal exercises strengthen and
tion of their youth. By neglecting their . massage all the organs of the midsection,
health, they usually do not feel well, and • thus improving digestion, assimilation,
their primary interest is to improve their • and elimination. Remember, all move-
health and appearance, which go hand in ments of the body, internal and external,
hand with physical development. They . are muscular, and the more muscles you
realize these are necessities in the building . move, the more organs and glands are
of a successful, happy, and vibrant life. • strengthened and their actions normalized.
. These are the motors of your body, and
The fact is that we grow old when our
your life depends upon their efficiency.
jOints, muscles, and arteries get stiff. To •
keep young and vibrant, it is necessary to . Through the practice of the Magnificent
exercise these jOints, tendons, ligaments, Seven, you will gradually develop the ability
muscles, and their attachments through . to work without fatigue, to play harder, to
a full range of motion. We must also enjoy meals more, and to not worry about
increase our respiration and enhance our • internal discomfort or constipation. The
circulation with a pure bloodstream to . gradual improvement of the organs and
keep our organs and glands young and : glandular functions makes it possible to
efficient as well as to keep the arteries . walk and run farther and to extend yourself
flexible and resilient and to keep the mus- • physically and mentally. You will build
cles working. The truth is we cannot be • health, slenderize the waistline, improve
strong or active, cannot have energy and your appearance, produce a maximum of
endurance, and cannot have good health . flexibility and suppleness, and prepare your
unless we have strong and efficient inter- . body to extend itself in the practice of the
nal organs, which are largely the result of : Isometric exercises that will greatly enhance
performing exercises that involve the • both your strength and physique.
midsection (although good nutrition is So now, let's warm up with the
important and does playa part of it). . Magnificent Seven.
EXERCISE #1
Forward
STARTING
POSITION
Ben d
THE MAGNIFICENT S uE-
This is a very simple exercise that stretches and activates the vital sections of the body and
will help keep you young.
Stand with your feet a comfortable distance apart and raise both your arms straight over your
head and bend well back from the small of your back. Then bend forward, endeavoring to
touch the floor between your feet with both hands while keeping your legs as straight as pos-
sible. Practice this exercise steadily, exhaling as you touch the floor, inhaling as your arms are
raised above your head. Start with 6 complete movements, then on every third day increase
the repetitions by 1 until you are performing 12 repetitions for warm-up purposes and up to
36 to enhance athletic fitness and trim the waistline.
This exercise imparts increased flexibility to the muscles and the spine and activates the nerve
centers of the lower back, which is the vital section of the body. It stretches the tendons and
muscles of this region, the sacrum, the sacroiliac, and the hips. It promotes youth and increased
elasticity in the involved parts of the body and builds endurance in walking and running.
116 I ISOMETRIC POWER ReVOLUTION
ADVANCED
STARTING
POSITION
EXERCISE #2
U P J
o V e r J
T H E MAG N I F i e E N T S LV N
and Down
In his bestselling The Golden Keys to Internal Physical Fitness, Paul Bragg called this exercise
liThe One, the Only Perfect Exercise-This Is It-the Best!" Why? Because it stretches nearly
everyone of the 600 muscles in the body.
Stand with your feet shoulder-width apart or slightly wider, arms extended straight from
your sides and forming a straight line across your shoulders. Swing your right arm up and
overhead counterclockwise and continue down across the body while bending from the
waist with your knees stiff and touch (or try to touch) your left big toe (see photo). You may
not make it the first time, but stretch down as far as you can. When your back and hips
become more supple, you will easily touch your left big toe. Then reverse direction, swinging
your arm overhead fast but under control and bend backward from the waist. All this should
be one continuous movement.
Now repeat with your left arm, stretching up, over, and down to the right big toe. While per-
forming this exercise, suck in and blowout air forcefully, exhaling while touching the big toe
and inhaling while changing sides. Do this exercise 6 times to each side (12 repetitions total)
118 I ISOMETRIC POWER ReVOLUTION
2
and add 1 repetition every 3 days until you are performing 12 repetitions to each
side for a total of 24 repetitions as a warm-up. For enhanced athletic fitness and
fat loss, perform up to 36 repetitions to each side.
This superb exercise removes external and internal fat from the entire midsection
(front, back, and sides), activates the internal organs and glands, improves all the
processes of digestion and elimination, imparts exceptional suppleness and a high
level of strength to the body parts involved.
STARTING
POSITION
EXERCISE #3
Side-to-S/de
T H E MAGNIE I CENT S LY
Tw is t
This is a simple but highly effective exercise to reduce fat inside and outside the midsection,
to develop the strength of the muscles, and to keep the vertebrae loose and flexible.
Assume the position shown with your arms fully extended to the sides as in the previous exer-
cise, forming a straight line across the shoulders. Keeping your arms directly opposite of each
other as if held in place by a long pole parsed across the back of the neck and shoulders, swing
your arms and shoulders in unison. Twist one direction and then the other until the line of your
arms at the extreme tension of the swing is as nearly as possible at right angles to the starting
position and your feet. The greatest flexibility will be found in the upper region of the spine,
allowing a slight flexing of each section of the vertebrae and giving an aggregate twist that will
increase with continual practice. Remember: your shoulders must swing with your arms or the
movement has little value. The object is to make the twist with your upper body, so your hips
should keep their natural position facing forward during the exercise and not swing side to side
with your arms and shoulders. Start with 6 repetitions in each direction and add 1 repetition
every 3 workouts until you are performing 12 repetitions in each direction for warm-up purposes.
If you desire enhanced athletic strength and flexibility, you may work up to 36 repetitions in
each direction.
120 I ISOMETRIC POWER ReVOLUTION
EXERCISE #4
STARTING
POSITION
Torso Circle
THE MAGNIFICENT
Stand with your heels together and raise your arms straight over your head in a reverse hand-
clasp as shown. Your arms are kept straight with your upper arms tight to your ears through-
out this movement. Moving only from the waist, make a large enough circular movement so
that you can feel the tension in the muscles of your lower back, sides, and the front abdomen
as you turn or twist. The "Torso Circle" strengthens the muscles of your sides, abdomen, and
back and reduces weight around the waist both inside and out, and it has a stimulating effect
on all the internal organs. For warm-up purposes, begin with 6 repetitions in each direction
and increase by 1 every 3 workouts until you are performing 12 in each direction for a total of
24 repetitions. Those who want to dramatically reduce the size of their waistline may wish to
work up to 36 repetitions in each direction. You'll soon discover that this exercise hits the
entire midsection-front, back, and sides-as no other exercise does.
122 I ISOMETRIC POWER ReVOLUTION
EXERCISE #S
STARTING
POSITION
THE MAGNIFICENT SEVE-bi
T i g e r Bend S quo t
This exercise is of tremendous value in perfecting poise, balance, and suppleness of the entire
body while dramatically enhancing leg strength.
Assume a standing position as shown with your hands at your sides. Draw your arms back-
ward until your hands are about 18" from the vertical line of your body. Lower your body into
the low deep knee bend position. As your body descends, bring your arms forward and by
continuing their swing the balance of your body will be easier to maintain while bending and
rising. This exercise not only strengthens the legs and hips in a dramatic way but can also
enhance cardio endurance to a tremendous extent when performed in sets of 50 to 100 repeti-
tions or more. However, for warm-up purposes, start with 6 repetitions and add 1 repetition
every 3 workouts until you are practicing 12 to 36 repetitions on a consistent basis. I personally
believe the Tiger Bend Squat and the Tiger Bend Push-up are two of the best full body dynamic
exercises in the entire realm of physical culture.
124 I ISOMETRIC POWER ReVOLUTION
STARTING
POSITION
EXERCISE #6
T i g e r Stretch
THE M AGNIFICENT SE.'l_ .... """"'-
Push-up
This may be the oldest exercise known to man. It has been practiced in the Middle East, India,
and the Orient for thousands of years. Once you see it performed, it is obvious why it is called
the Tiger Stretch Push-up, as it virtually duplicates the movement of large jungle cats.
Although they are caged in small pens at the zoo or circus, they are as amazingly strong and fit
in captivity as they would be in the wild. Pacing back and forth and stretching their muscles
under tension (identical to this exercise) are their only exercises. So the results are obvious.
The movement of this exercise is ideal for strengthening and slenderizing the midsection and
improves the action of all internal organs and glands. Perhaps more importantly, it stretches
and strengthens all the muscles, tendons, and ligaments of the entire body from neck to toes
on both sides of the body as it imparts youth and flexibility of movement.
Start this movement in the position as shown in photo 1, hands on the floor, shoulder-width
apart, and your head tucked in looking directly at your feet. Your feet are a little wider than shoul-
der-width apart. Your legs and back are straight, and your butt is the highest point of the body.
Next, bend your elbows while descending in a smooth circular arc as shown in photos 2-4.
126 I ISOMETRIC POWER ReVOLUTION
3
Almost brush your chest and upper body to the floor as you continue the circular range of
motion until your arms are straight, your back is flexed, and your hips are almost touching
the floor. At the top of the movement, stretch your neck back and look up at the ceiling
while consciously flexing your triceps and inhaling (see photo 4). At this point, return to
the starting position by raising your hips and buttocks while simultaneously pushing back
with straight arms (photo 5-6), causing a complete articulation of the shoulder jOints.
Arrive at the starting pOSition (photo 7) and continue. Start with 6 repetitions and gradually
add repetitions as you are able. No need to perform more than 12 repetitions for warm-up
purposes, but those who want to dramatically enhance their athletic performance may
desire to perform 36 or more.
STARTING/ALTERNATE
POS I T I O N
EXERCISE #7
The Abdominal
MAGNIFICENT S E-.LLt::J
Double Cur I
This exercise was recommended by Dr. Frank Rudolph Young (page 220) as the ultimate exercise
for sculpted abs and enhanced sexual vigor.
Begin flat on your back on a soft surface. As you inhale, lift your head and shoulders up and
forward (photo 2) followed by straight legs to a point of momentary balance on your tail-
bone at the top of the inhale and movement, so that you balance like a "v." Exhaling down,
place your heels on the floor, then uncurl the upper body until your head rests on the floor.
Remember: your head is the first part of your body to move up and the last to relax down.
Start with 6 repetitions and add 1 repetition every 3 workouts until you are performing 12
repetitions for warm-up purposes and work up to 36 for ab sculpting. You will soon discover
that Dr. Young knew what he was talking about when outlining the benefits of this superb
exercise.
128 I ISOMETRIC POWER ReVOLUTION
THE MAGNIFICENT SEVEN I 1?q
CHAPTER SEVEN
lEEP BREATHING ALONE
has mode many a sick man well
and many a weak man STRONG.
-Farmer Burns
CHAPTER S EVE N
CLASSIC ISOMETRICS
POWERFUL PHYSIQUE
fo r 0
132 I ISOMETRIC POWER ReVOLUTION
N
OW that you have read the first six chapters of
The Isometric Power Revolution, I hope that you
are excited about taking the information and
knowledge that you have just gained and are ready
to turn it into personal wisdom by applying these
techniques and methods specifically to your own
body's needs. Then and only then will these master
methods become a part of your personal body wisdom and
training philosophy.
However, before I go any further, I want to
address one pertinent issue that many .
people question because of the misinfor- •
mation about exercise that is perpetuated .
by equipment manufacturers whose pri- •
mary goal is monetary gain. That issue is •
whether or not it is really possible to •
achieve superior results and a super state of
physical manhood without relying on •
anything outside of yourself, particularly, •
the equipment we all see advertised in
those ubiquitous exercise machine info- •
mercials that are playing 24/7 on television •
stations everywhere. And the answer to •
that question is a very affirmative YES!
In fact, the only way one can achieve a
super state of complete mind/body and •
muscular self-mastery is through the .
applicatioin of methods that unite mind .
and body as one, such as those that are .
presented here. But there is another reason .
for becoming a master of our training
methods and for not using methods that
rely on equipment or that cause com-
pression to the lower spine. And to
explain it to you succintly, I am once •
again turning to the writings of master .
physical culturist Tromp Van Diggelen and
his autobiography Worth While Journey, •
published in 1955. On pages 248 and 249, .
Van Diggelen stated the following, with
which I completely agree.
cannot be really healthy without a
vigorous spinal blood circulation.
One of my most important princi-
ples is that, by the practice of firm
contraction and complete relax-
ation, without the use of apparatus,
weights or rubber exercises, the best
possible nutrition is obtained for the
spinal muscles and the spinal cord.
Some systems employ machine-
like movements of whole groups of
muscles without training a man or
woman to concentrate on individual
muscles. It is the consciously con-
trolled action of individual muscles
which is so valuable in the conserva-
tion of energy and the building of a
healthy mind and body. ' ,
, ' No organ of the body can function
properly without an adequate nerve
stimulus. The nerves of the body
need blood in the same manner that
the root of a plant needs water. It will
be clear to you now that the body
What Van Diggelen has stated in the
above paragraphs is absolutely correct.
. When one achieves a superior state of
physical/mental self-mastery so that he or . way. Remember what Farmer Burns said?
she can positively contract or relax any
given muscle group throughout the entire
body at will and do so without relying on
any form of apparatus outside of the
body, one has reached a super state of
body awareness and mind/muscle mastery
that can be achieved in no other way.
Simply put, the nerve impulses to all of
the muscles, glands, and various tissues
throughout the entire body will be greatly
enhanced and not impeded in any way.
This in turn will keep you younger far
longer than any other method you could
possibly use because you are doing nothing
to cause a breakdown anywhere within
the skeletal system.
As a result, you will look great, you will
feel great, and you will become a great deal
stronger if you follow the methods we
teach. C'mon, you already got a taste of it
when you performed the Isometric Deep
Breathing Exercise in Chapter 1. That
alone will strengthen you in a significant
Write it down and memorize it. "Deep
breathing alone has made many a sick
man well and many a weak man strong."
And it is absolutely true.
You've also seen evidence of what will
happen to your physique and body as a
result of following these methods from
the facts presented in Chapter 2-A
Concise History of Isometric Contraction.
(And, no, you don't have to bite through
nails and chains.) So now in Chapter 7,
we're going to teach you how to strength-
en and sculpt every muscle in your entire
body from your neck to your toes with
Classic Isometric Contraction.
However, before I teach you what to do,
I must address a ridiculous excuse that
many people use for not getting the best
out of themselves, for not reaching their
potential or achieving the greatness that
God placed in them. What excuse am
I referring to? In a word: genetics.
DEEP BREATHING ALONE
has mode mony 0 sick mon well
and many a weak man STRONG.
-Farmer Burns
134 I ISOMETRIC POWER ReVOLUTION
GENETICS: THE MYTH THAT
HOLDS SOME PEOPLE BACK
(Don't fall for it.)
Take a look at these contrasting photos.
Would you believe that the man on the
left is, in fact, the man on the right, and
that the photos were taken less than one
year apart? Would you even dream that
the man on the left could become the
man on the right? Well, it's true. They're
the same man. His name is Dr. Neal
Eslinger, and he has become a very close
First, by not allowing himself to have any
stupid excuses that would hold him back.
. He would be the first to tell you to not
believe the 1/ genetics excuse "-that we are
genetically stuck with our bodies, and that
. we can't do a thing about it. He is quick to
point out that we all have the same muscle
groups. All can be strengthened through
proper exercise and good nutrition, and all
can be wasted through lack of exercise and
bad nutrition. He had a choice to make
regarding what he was going to do with his
body, and he obviously made the right one.
personal friend of mine. He personifies . We are all free to make the right choice.
everything we teach at Bronze Bow.
How did Dr. Neal transform himself from
Let me tell you a little about him. Dr. Neal
Eslinger has a thriving chiropractic practice.
picture A to picture B in less than a year? . He chose our methods because he wanted
to discover for himself the best, most
positive methods to share with his
clients in order to help them rehabili-
tate old injuries. (Let's face it, instead of
doing the smart thing and visiting a chi-
ropractor as a part of a lifelong health
and youthfuless program, most people
wait until they are hurting.) He also
CIC is a key component for developing the
super human strength that both Alexander
Zass and The Mighty Atom displayed. The
essential factor to this form of Isometric
Contraction is that it builds strength from
the inside out rather than the outside in. It
accomplishes this by first strengthening
tendons and ligaments and stabilizing the
wanted to help his clients prevent new joints, and then strengthening the muscles.
injuries from happening while he helped • This type of training causes the muscles to
them become strong and fit . So in order . become very dense and firm to the touch.
to prove the validity of our methods, Dr. . CIC also causes the body to "heat up" very
Eslinger first tested our methods on him-
self, thereby transforming himself into
the epitome of manly strength, fitness,
quickly. Seriously, in just 5 minutes of
utilizing intense CICs you can and will be
drenched in sweat. This is also why it
and physique. He accomplished what you . causes such dramatic increases in muscular
see without relying on weights or equip- definition. Why? Because as the body
ment of any kind. "heats up" and you combine Isometrics
That's why I asked Dr. Eslinger to pose for
with deep breathing, it's like incinerating
body fat on the hurry-up. I have thousands
many of the exercise photos in this book.
of students and friends around the world
Who better than a man who has proven . who will attest to this. In fact, usually
the worth of these methods on himself,
and a man who uses them with his clients?
CLASSIC ISOMETRIC CONTRACTION
within two weeks, most people experience
a dramatic improvement in muscular
definition.
In this first section on strength enhance- . How is this possible? Here's at least one
ment and physique development, we concrete reason: because Isometrics work
will use Classic Isometric Contraction the muscles in the most direct way
(CIC). You already know what I mean . possible with the utmost of intenSity.
by this term from reading Chapter 2. (If
you didn't read Chapter 2, you're cheat-
ing yourself.) By CIC, I'm referring to
Isometrics where we work against an
immovable force or object and do so at
several positions or angles within any
range of movement. In this case the
immovable force is supplied by another
group of muscles.
136 I ISOMETRIC POWER ReVOLUTI ON
Plus, CIC allows you to work the muscles
far more safely than any other method.
Why? Because the load on any given
muscle at any given angle is gradually
increased for 3 to 4 seconds until peak
contraction is achieved, maintained for 7 to
12 seconds at peak intenSity, and then
slowly released for another 3 to 4 seconds.
There is no jerking or "cheating" as is
common with weight training. And there's
no reliance on amplified gravity (weight) to
create the contraction. Hence, it does not
cause a sudden and intense pull at the
juncture of muscles and tendons, and
it does not compress the lower spine.
Not only that, but with CIC the
tendons become phenomenally
strong, unlike some exercise
methods where the muscles
become far stronger than the
tendons. When that happens,
injury is almost guaranteed.
So let's take a serious look at
the muscle structures of the
body and see why they
should be developed and
why Isometrics is the best
way to strengthen them.
TRICEPS

THIGH
+--MUSCLES
TRAPEZIUS MUSCLES
ERECTOR
SPINAL MUSCLES
LATISSIMUS DORSI
MUSCLES
IMPORTANT MUSCLES OF THE BODY
7. The Neck
One of the most impor-
neck development program. There is a
saying that /I a chain is only as strong as its
weakest link." It's true, and if a fitness
program doesn't develop the neck first,
tant muscle groups in the . this program's weak link is exposed and
entire body is the neck. not worth dOing.
Yet most fitness programs
"--_______ "-----.J don't even mention the
neck-not even a whisper in passing. So,
friends, here's the only time you'll read
me saying anything negative about my
competitors. If a so-called, self-professed
expert has you working only the muscles
that show, trust me, he or she is no expert
(except in his or her own mind).
Think about it . Your neck supports the
entire weight of your head. It has both a
muscular and joint structure that allows
you to turn 180· from side to side and to
swivel a full 360· . It houses the top of the
You will find a complete neck developing
program beginning on page 144.
2. Trapezius Muscles
On both sides of the
shoulders at the base of
the neck on top of the
shoulders are the trapez-
ius m u s cl e s. 5 tro n g, well- L--'''---------'-.L..l.'t'''------.J
developed trapezius muscles help keep
the shoulders in their proper place and
enhance one's posture. But in addition to
· good posture, developing these muscles
also helps competitors in all contact sports
entire spinal column, and if it gets broken . to remain injury free.
due to a car accident or a sport injury, you
can be paralyzed instantly from the neck
down for life. In fact, that's exactly what
happened to actor Christopher Reeve,
who played Super Man. He broke his neck
after being thrown from his horse, and his
entire body was paralyzed until the day
he died.
My pOint is this: it is foolish to develop
only the muscles that show while a vital
muscle structure such as the neck is left
weak and undeveloped, especially if you
If you have weak trapezius muscles, you
will be round-shouldered and have a weak
· neck. Both the neck and trapezius develop-
ment exercises found on pages 144-153
will correct this condition. In fact, all neck
exercises also develop the trapeZius.
3. Shoulders
Broad, powerful shoul-
ders are envied by men
and admired by women.
They not only enhance
could prevent the damage that comes . a man's appearance but
also enhance a man's ability in virtually
from an accident that leaves you paralyzed
for life. Especially when in less than • every contact sport from boxing,
5 minutes a day you could have a
superbly developed neck by following my
138 I ISOMETRIC POWER ReVOLUTION
· wrestling, and every martial art to tennis,
golf, football, baseball, basketball, and
hockey. To build the strength of your
shoulders, perform the exercises on
pages 154-161.
4. Pectoral Muscles
The function of the pec-
toral muscles is to move
the arms forward, down- ~ i l i l l l 1 l i i 7
ward, and across the
chest. These muscles, L.=o....L_-'--__L.J..J
which cover the chest, enhance the appear-
ance of one's physique when fully devel-
oped and greatly enhance one's ability in
all contact and racquet sports. The pectorals
respond very quickly to CIC, especially
when combined with various types of
push-ups. The exercises for pectoral devel-
opment are found on pages 180-185.
5. Latissimus
Dorsi Muscles
fully developed. For obvious reasons,
gymnasts and swimmers usually have
beautifully shaped latissimus dorsi
muscles. The CIC exercises found on
pages 186-189 will quickly develop these
muscles as well as enhance your ability to
• play many sports.
If you wish to test the strength of your
• "lats," here's an easy method: see how
many times you can" chin the bar," then
perform CICs exclusively for 30 days and
retest yourself. Don't be surprised if your
· improvement is 100 percent. It happened
for my friend Andrew McDuffy, who went
· from 4 reps to 10 reps as a result of doing
• what we teach. So if someone tries to tell
you these exercises won't work, tell them
to stick it in their ear.
The latissimus dorsi mus- . 6. Erector
cles are the large fanned- . Spinal Muscles
shaped muscles of the • The erector spinal muscles
L-'---_----""----''---------l upper back, beginning at resemble two large steel
the armpits and extending all the way cables that run along both
to the waistline. In fact, it was these . sides of the spinal column. "'-----_->l..1l.IUL_----l
muscles that Jean Valjean had developed They may not look nearly as impressive as
through his consistant use of Isometric the latissimus dorsi muscles, but in terms
Contraction as found on page 90 of Les • of function, they are far more vital because
Miserables ("A full course of mysterious they support the spine and protect the
statics ") that tipped off Inspector Javert . vertebrae and spinal cord itself. It is
as to who Valjean really was. If you want • essential to keep these muscles strong and
to know more, read Victor Hugo's Les well developed if one wishes to avoid
Miserables. lower back pain and lumbago that are
suffered by millions of Americans.
The function of the latissimus dorsi
muscles is to lower the arms and move
them backward. In men who have wide
shoulders and small waists, these muscles
give a very distinctive V-shaped when
Many exercises that rely on heavy
· weights, such as dead lifts, good morn-
ings, and squats, will certainly develop
the erector spinal muscles, but the ampli-
fied gravitational force pulling down will
literally destroy the discs that separate
and cushion the vertebrae, which is why
heavy weightlifting often has disastrous
consequences. The good news is that if
dramatically engages the biceps. The
triceps, on the other hand, push things
away or extend and push them away from
a bent position until the arms are fully
extended. In many sports, such as baseball,
you follow the CIC protocols presented in . boxing, fencing, or gymnastics, it is critical
this program, you can develop every bit as that biceps and triceps be balanced in both
much strength or more without any of the
negative side effects.
strength and endurance in order to achieve
mastery. No form of exercise allows one
to work on strength and endurance defi-
REMEMBER: strength is essential to succeed
• ciencies as well as CICs and to overcome
in all contact sports from martial arts to
rugby and everything in between, but it's .
how you achieve great strength that
makes all the difference in the world. CICs
will help you accomplish that goal far
more safely than any other method,
especially when it comes to developing
weaknesses within any plane of motion.
You will find exercises for biceps and
triceps development on pages 162-167.
Whether you want functional athletes'
strength or great looking arms, you will
achieve both aims with these exercises.
the erector spinal muscles. The exercises .
described on pages 190-193 will develop 8. Hands, Wrists,
and Forearms
these muscles and protect you from injury.
Developing the hands,
7. Biceps and Triceps . wrists, and forearms is
Everyone would like to crucial for excelling in
have beautifully developed . many sports, such as auto
biceps and triceps. Some . raCing, archery, gymnastics, racquet sports,
desire it just because it golf, baseball, and virtually all contact
__ looks great, and others sports. You need a strong grip. But it's also
because it dramatically enhances their • essential for everyday life. Consider, for
sports performance, whether it's baseball,
basketball, football, racquet sports, golf, or
martial arts. Though most people are more
concerned about their biceps, the truth is
that the biceps, which are flexors, need to
be balanced by triceps development, which
are extensors.
instance, a stubborn jar lid, or raking
leaves, or doing yard work. You need strong
hands, wrists, and forearms. The good
news is that Isometrics will strengthen and
develop the tendons, ligaments, and
muscles faster than any other method.
Remember the ancient archers from
The biceps are located on the front of the . Chapter 2? Point made. You'll find
upper arm and are responsible for pulling
things toward you. For instance, chinning
the bar pulls your body toward the bar and
140 I ISOMETRIC POWER ReVOLUTION
excellent exercises for hands, wrists, and
forearms beginning on page 168-179.
9. Abdominal Muscles
In recent years, no muscle
group has received as
much attention in books,
with your abdominals. You will notice that
the external obliques are in both ab-specific
programs. For complete development, turn
. to pages 194-195.
magazines, and infomer-
cials as has the abdom- .
inal muscles. From a health perspective,
11. Thigh and
Hip Muscles
I couldn't agree more. Strong, well -
defined abdominals will help to maintain
youthfulness and vigor as nothing else
will for both men and women. If fact, I'll
go on record as saying the abdominals are
the most important muscle structure of
the entire body to develop, whether you
are an athlete or not. This is because the
function of every gland and organ is
enhanced when one has developed pow-
erful abdominal muscles. They aid both
digestion and elimination.
If you do nothing other than follow
the exercises for complete abdominal
development on pages 196-199, it will
repay you many times your investment in
health, strength, and vibrancy.
10. External
Oblique Muscles
These are the muscles on
both sides of the abdomen
and lower back. When
well developed, these mus-
cles stabilize the entire upper body struc-
ture and add great strength and power to all
twisting movements, whether you're belt-
ing home runs, fighting for the heavy-
weight championship, or lifting your little
boy or girl from a car seat. The point is,
these muscles are important, and they need
to be strengthened and developed along
The thighs and hips are
the largest and most pow-
erful muscles in the body.
'--------"nLlJ...L_---.l Muscular, athletic legs are
not only pleasing to look at but are also a
necessity. These muscles literally carry us
through life and will keep us years younger
and stronger than our contemporaries
when we develop them and keep them
strong and fit.
For all sports and athletics, strong legs
are an obvious necessity. In boxing, base-
ball, basketball, tennis, the martial arts,
track, and football, the loss of strength,
endurance, and stamina will end a career
in a hurry. But it need not be so. For exam-
ple, when I was a kid the light heavyweight
champion of the world, Archie Moore, was
defending his title when he was well past
50 years of age, and the reason he could
was because of his extraordinary strength
and conditioning. So if you want to stay
young, strong, and virile for life, perform
the exercises found on pages 200-211 and
keep your thighs and hips strong for life.
12. Calves
. The calves, together with
the feet, are the founda-
tion upon which your
• entire body stands, and as
a foundation it should be 1l--_ --L.l.JIllLL_--.--J
CLASSIC ISOMETRICS FOR A POWERFUL PHYSIQUE I 141
the strongest that you can possibly make
it. Strengthening and shaping your calves
will let you stand longer, walker farther,
run faster, and jump higher than you ever
thought possible.
CLASSIC ISOMETRIC CONTRACTION
EXERCISES FOR HEALTH, STRENGTH,
AND A SCULPTED PHYSIQUE
r learned the following series of eIe
exercises to strengthen and sculpt every •
muscle in the entire body from your neck
to your toes from my uncle Milo. Please .
note that absolutely no equipment other
than a chair and wall is ever needed. Most .
of these exercises can be performed
virtually anywhere-at home, at the
office, in school, or riding on a bus or
train. All of them will strengthen tendons
and ligaments as well as muscles, producing
strength that is truly functional.
All of the ere exercises are easy to learn.
However, that is the only easy thing
about them. eres can and will produce
magnificent results, but they require a
laser-like focus between your mind and
your muscles and the ability to push
yourself to maintain incredibly high
levels of tension for 7 to 12 seconds in
duration. Trust me: there is nothing easy
about it. For all of them, the following
seven rules apply.
THE SEVEN GOLDEN RULES OF
ISOMETRIC POWER
I. All exercises using the right arm, right
leg, or any muscle group on the right
side of the body MUST also be repeated
with the left arm, left leg, or the .
142 I ISOMETRIC POWER ReVOLUTION
corresponding part on the left side of
the body with equal intensity. No
Exceptions. This will ensure symmetrical
development.
2. With few exceptions, each ere will be
held at three angles within any given
range of motion. These positions
include:
A. Near full extension-the muscle in
most stretched position.
B. Midway between full extension and
peak contraction.
C. Peak contraction-the muscle is at
its shortest, most contracted position.
NOTE: Theories abound about which
position yields the greatest result. But
the way I view it, why leave any room
for doubt when you can exercise the

moron or couch potato would complain
about the multi-angle approach.
3. When pOSSible, especially as you are
learning the exercises, perform the
exercises in front of a mirror and wear
as little clothing as possible. This
accomplishes three goals. First, it
helps you learn proper form when
you compare your form to the form
you see in the book photos. Second, it
helps you comprehend how the
muscles respond at various levels of
contraction and intenSity: "This is
how it looks, and this is how it feels at
this level of contraction. II And, third,
when you can see your muscles
contracting, it becomes easier to focus
and intensify your contractions.
4. The intensity of either pushing or .
pulling and the resistance to it must .
also be of equal intensity so that there
is no movement, whether your muscles
are being contracted at 30 or 70 percent
or more of maximum strength. The .
level of contraction and opposing .
force must remain equal at all times.
5. Correct breathing procedure-there
are three phases to each contraction.
• Slowly build contraction to peak
intensity for 3 to 4 seconds while
deeply inhaling.
• Upon reaching peak contraction, slowly
start a controlled exhalation in order
to maintain uniform intrathoraxic
pressure. This is done by making an
maintaining great intensity during the
contraction.
• Slowly release tension for 3 to 4
seconds while inhaling.
6. Relax completely between exercises
by power breathing as deeply as
possible for 7 to 10 repetitions while
intentionally relaxing your muscles
and making them as soft and supple
as you possibly can. This will dramati-
cally enhance results by oxygenating
the working muscles with fresh
oxygen-rich blood, which will make
it possible for you to train with still
greater intensity.
7. Follow the first six rules to the letter.
Your success depends on it.
f-f-f-f or s-s-s-s sound as you exhale air Now that you know the rules, let's get
slowly through closed teeth or lips. It . back to the rat killin'. We'll start at the
should literally sound like air being
released from a tire. This procedure
should last from 7 to 12 seconds while
neck and systematically work the entire
muscle structure of the body right down
to your calves.
CLASSIC ISOMETRICS FOR A POWERFUL PHYSIQUE I 143
NECK & TRAPEZ I US
NECK EXERCISE #1
Reverse Nee k Contraction
POSITION A: Stand erect with your feet about 12" apart. Clasp your hands behind your
head and interlock your fingers with your chin tucked close to the chest as shown. Now push
your head firmly up while resisting with your hands. Maintain an intense contraction 7 to 12
seconds while following correct breathing procedures. Relax.
PO SIT ION S BAN DC: Repeat exercise following the same breathing procedures,
relaxing and then moving to exercise #2.
144 I ISOMETRIC POWER ReVOLUTION
POSITIONS
c
NECK & TRAPEZIUS
NECK EXERCISE #2
Forward Nee k Contrac t ion
POSITION A: With your head tilted back and hands placed on your forehead as shown,
begin pushing up and forward against the resistance of your hands. Maintain peak
contraction for 7 to 12 seconds while following correct breathing procedure. Relax.
POSITIONS BAND C: Repeat exercise as described above. Relax. Take 7 to 10 power
breaths and move to exercise #3.
146 I ISOMETRIC POWER ReVOLUTION
POSITIONS
c
NECK & TRAPEZIUS
NECK EXERCISE #3
Sid e N e c k Contraction (left to right)
PO SIT ION A: With the left side of your head close to your left shoulder, place your right
hand on the right side of your head as shown. Begin pushing your head to the right side while
resisting with your right hand. Maintain intensity for 7 to 12 seconds while following the
correct breathing procedure. Relax. Breathe deeply and then repeat in positions Band C.
148 I ISOMETRIC POWER ReVOLUTION
POSITIONS
c
NECK & TRAPEZIUS
NECK EXERCISE #4
Sid e N e c k Contraction (right to left)
POSITION A, B, AND C: Follow the exact same procedures as in Neck Exercise #3,
moving from right to left while following the correct breathing procedure in all three
positions. Relax. Take 10 power breaths and proceed to exercise #5.
150 I ISOMETRIC POWER ReVOLUTION
POSITIONS
c
N ECK & T R A P EZ IU S
NECK EXERCISE #S
Trapezius Contraction
In the previous 4 exercises, we have exercised the neck and trapezius muscles together. In this
final exercise for this series, we will isolate the trapezius for one intense contraction.
Sit in a chair with your feet approximately 12" apart. Grasp the bottom of the chair seat with
your hands (as shown) and bring your shoulders upward until your arms are fully extended.
Follow the correct breathing procedure while working to achieve the maximum contraction.
Then slowly begin exhaling while making an f-f-f-f or 5-5-5-5 sound, maintaining your peak
contraction for 7 to 12 seconds. Slowly release your contraction for 3 to 4 seconds while
breathing in. Relax.
Congratulations! You have just completed the entire neck and trapezius series.
152 I ISOMETRIC POWER ReVOLUTION
SHOULDERS
SHOULDER EXERCISE #1
One Arm Pre s s
POSITION A: Stand erect with your feet about 12" apart. Clench your right fist as tightly as
possible and bend your elbow as shown so that your right fist is in front of your right shoulder.
Place your left hand over your right fist. Now slowly begin pushing upward with your right fist
while resisting with your left hand. Build to peak intensity for 3 to 4 seconds, maintain
maximum tension for 7 to 12 seconds, and then slowly release while following the proper
breathing procedure.
After 7 to 10 power breaths, repeat the exercise from the left side, following the exact same
procedure as outlined above.
PO SIT ION B: Repeat the exercise as described above, but raise your right fist to forehead
level. Once again, build and maintain your contraction while following the correct breathing
procedure. Relax. Power breathe and switch to left side and repeat.
PO SIT ION C: Repeat the exercise as shown in position C with arms near full extension.
Switch sides and repeat, always following the correct breathing procedure.
154 I ISOMETRIC POWER ReVOLUTION
POSITIONS
c
CLASSIC ISOMETRICS FOR A POWERFUL PHYSIOUE I 1!,)!,)
SHOULDERS
SHOULDER EXERCISE #2
Fro n t Deltoid Contraction
POSITION A: Stand erect with your feet about 12" apart. Clench your right fist as power-
fully as possible. Grasp the back of your right wrist with your left hand about 6" in front of
your right thigh. Keeping your arm straight, push your right hand firmly upward while
powerfully resisting with your left hand. Slowly build the tension while following correct
breathing procedures. Maintain maximum tension for 7 to 12 seconds. Relax. Power
breathe, then switch sides and repeat.
PO SIT ION B: Repeat the exercise as described above, and elevate your right arm to just
above waist level. Upon completion, switch hands to right over left and repeat.
PO SIT ION C: Follow the same procedures as outlined above, only your right fist is about
shoulder level or just slightly below. Once again, maintain the maximum tension for 7 to 12
seconds, then switch hands with your right over left and repeat the entire procedure with
focused breathing as outlined previously. Relax. Practice power breathing, then move on to
exercise #3.
156 I ISOMETRIC POWER ReVOLUTION
A
POSITIONS
c
I ,
SHOULDERS
SHOULDER EXERCISE #3
Sid e Deltoid R 0 is e
PO SIT ION A, B, AND C: Observe the photos showing each position. Note that we are
raising our arm diagonally out to the side. Position A begins about 6" away from the right
thigh; position B is at approximately waist levet and position C is at approximately shoulder
level or slightly below. Follow the correct breathing protocols and hold your peak contraction
for 7 to 12 seconds in each position. Remember to perform all three contractions from both
sides of the body.
158 I ISOMETRIC POWER ReVOLUTION
A B
POSITIONS
c
CLASSIC ISOMETRICS FOR A POWERRJL PHYSIOUE I 159
S H O ULD E R S
SHOULDER EXERCISE #4
Back Deltoid Contraction
POSITION A, B, AND C: Study the photos carefully. We start with the right hand 6"
from the body and directly at the centerline, with your left hand grasping the back of your
right hand. This time, however, we endeavor to pull the right arm directly sideways and back.
As you will soon discover, you will feel an intense contraction in the rear deltoid muscle.
Upon reaching maximum contraction, hold it for 7 to 12 seconds. Then switch hands with
your right hand over your left hand and repeat, endeavoring to pull your left arm directly to
the left side and back.
Be sure to follow the correct breathing procedure during all CICs. That means to slowly build
tension while deeply inhaling for 3 to 4 seconds, holding the peak contraction for 7 to 12
seconds while exhaling slowly and making an f-f-f-f or s-s-s-s sound (it sounds like air being
let out of a tire), and finally slowly releasing tension for 3 to 4 seconds while inhaling. Then
relax. Power breathe for 7 to 10 breaths and continue to positions Band C and be sure to
exercise both shoulders equally.
160 I ISOMETRIC POWER ReVOLUTION
A
POSITIONS
c
BUI D fl.':
BICEPS/TRICEPS EXERCISE #1
Biceps Cur I
POSITION A: Stand erect with your feet about 12" apart. With your right arm at the right side
of your body and slightly bent at the right elbow, clench your right fist tightly. Place your left hand
over your right fist as shown. Pull your right fist toward your right shoulder while powerfully
resisting with your left hand. Slowly build tension for 3 to 4 seconds while inhaling. Hold your
peak contraction 7 to 12 seconds while slowly exhaling and making an f-f-f-f or 5-5-5-5 sound. Then
slowly release the contraction another 3 to 4 seconds while inhaling slowly. Relax. Power breathe.
Then repeat with your left side following the exact same procedures outlined above.
POSITION B: Same exercise as above only the angle is changed so that your clenched fist
is at about 90°. Follow the exact same protocols as in position A. Upon completion, repeat the
contraction with your right hand over your left fist.
PO SIT ION C: Repeat the exercise as described above. This time raise your right fist to a
position parallel to your right shoulder with your arm bent at the elbow. Maintain peak
intensity for 7 to 12 seconds while following the correct breathing protocols. Relax and
repeat with your left arm.
162 I ISOMETRIC POWER ReVOLUTION
A B
POSITIONS
c
-------------------
B I CEPS/TR I CEPS BUI D ULS
BICEPS/TRICEPS EXERCISE #2
Triceps Pre s s Down
POSITION A: Stand erect with your feet about 12" apart. With your elbow bent, clench
your right fist (fingers facing down) and hold your fist in front of your right shoulder. Grasp
your right fist with your left hand as shown. Press downward powerfully while resisting with
your left hand. Slowly build tension for 3 to 4 seconds while inhaling. Hold your peak
intensity for 7 to 12 seconds while slowly exhaling and making an f-f-f-f or 5-5-5-5 sound. Then
slowly release the contraction for another 3 to 4 seconds while inhaling slowly. Relax. Perform
7 to 10 power breaths. Then repeat with your left fist while resisting with your right hand.
POSITION B: Repeat the exercise exactly as described above, but lower the right fist to
about a 90· angle as shown in the photo. Follow the exact same protocols for breathing,
contracting, and releasing the contraction. Upon completion, repeat the contraction with
your right hand resisting your left fist.
164 I ISOMETRIC POWER ReVOLUTION
POSITION C: Follow the exact same
protocols as given in positions A and B.
This time, however, begin with your
right fist approximately 7" lower than in
position B. Grasp your right fist as
shown and powerfully press down while
resisting mightily with your left hand.
Follow the same breathing, contracting,
and releasing protocols. Relax. Perform
7 to 10 power breaths. Then finish up
by repeating position C with your left
fist while resisting with your right hand.
POSITIONS
c
B ICE P S / T RIC E P S B U l L D!.-I--.... ".,
BICEPS/TRICEPS EXERCISE #3
({ The Milo" 8 Ice p s / T ric e p s
Contraction
You may remember what I wrote previously about my uncle Milo having the most perfectly
developed physique I've ever seen. He was 6'3", 210 pounds, and literally looked like what you'd
expect the Super Hero "Doc Savage" to look like. Just as the Doc Savage books clearly stated that
Doc developed his incredible strength and physique by following Charles Atlas's Dynamic
Tension Methods, so did my uncle Milo. And though I've seen many men over the years who had
bigger and bulkier arms than my uncle, not one has ever come close to the perfectly sculpted look
of my uncle's arms. After he started performing the Atlas exercises in an Isometric fashion, he
came up with this biceps/triceps contraction that I have never seen anywhere else. For many men
and women, it quickly becomes their favorite arm-developing exercise because it fully engages
every muscle group of the entire hand-and-arm structure. In addition, because the muscles are
worked directly in the centerline of the body, many people discover they can apply maximum
levels of contraction more easily because of greatly enhanced leverage.
Here's how "The Milo" is done.
POSITION A: Stand erect with your feet about 12" apart . Clench both fists as tightly as
possible and place them as shown with your left fist over your right at close to full extension
166 I ISOMETRIC POWER ReVOLUTION
POSITIONS
about 6" from the centerline of the body. With your right arm pulling up and your left arm
pressing down, slowly build tension in both arms while inhaling for 3 to 4 seconds until you
reach maximum contraction. Hold this maximum contraction for 7 to 12 seconds, slowly
exhaling and making an f-f-f-f or 5-5-5-5 sound. Then slowly release the tension for another
3 to 4 seconds while inhaling slowly. Relax. Power breathe, then switch arms to right over left,
following the exact same breathing and contraction procedures outlined above.
PO SIT ION B: Follow the exact procedures as outlined in position A, with your left fist over
your right, but this time begin the contraction with your arms at about 90· . Utilize the same
breathing and contraction protocols as stated previously on this and all ere exercises. Upon
completion, switch the positions of your fists and continue with your right fist over the left.
PO SIT ION C: Repeat the above exercise with your arms in position as shown. Your left fist
is over the right and directly in front of the sternum in the centerline of the body. Your left
fist will be about 6" from your body. Follow the correct breathing and contraction procedures
outlined above. Upon completion, relax. Power breathe, and then continue with one final
contraction starting with your right fist over the left.
A Must for All Athletes and Sportsmen
FOR SUPER STRONG FINGER
WR I STS, AND FOREAR S
FINGERS, WRISTS, AND FOREARMS
Exercise #1
POSITION A, S, AN D C: Stand erect with your feet about 12" apart. Bring the tips of the
fingers on both of your hands together, about 3" away from the center of your chest. Spread
your fingers wide and press the fingertips of your right hand and left hands firmly together.
Slowly inhale for 3 to 4 seconds while increasing the tension in the opposing fingers to the
maximum. Hold the contraction for 7 to 12 seconds while slowly exhaling and making an f-f-
f-f or 5-5-5-5 sound. Slowly inhale for another 3 to 4 seconds while releasing tension. Relax.
Power breathe, then move on to exercise #2.
168 I ISOMETRIC POWER ReVOLUTION
POSITIONS
c
FOR SUPER STRONG F I N G E R ~
WRISTS, AND FORE A...,RMS
FINGERS, WRISTS, AND FOREARMS
Exercise # 2
POSITION A, B, AN D C: Stand erect with your feet about 12" apart and approximately 3'
from a wall. Place the fingertips of both hands against the wall with hands about 12" apart while
keeping your arms straight. Press firmly against the wall while applying correct breathing and
contraction procedures. Upon completion, relax. Power breathe and continue on to exercise #3.
170 I ISOMETRIC POWER ReVOLUTION
POSITIONS
c
FOR SUPER STRONG F I N G E R ~
WRISTS, AND FOREAR S
FINGERS, WRISTS, AND FOREARMS
Exercise #3
PO SIT ION A, B, AND C: Sit in a chair facing a table or desk. Place the fingertips of both
your hands on the edge of the table or desk. Press your fingertips firmly downward and build
in intensity while inhaling for 3 to 4 seconds. Hold the peak intensity for 7 to 12 seconds,
exhaling slowly while making an f-f-f-f or 5-5-5-5 sound. Slowly release pressure for 3 to 4
seconds while breathing in. Relax. Take 7 to 10 power breaths, then move on to exercise #4.
172 I ISOMETRIC POWER ReVOLUTION
POSITIONS
FOR SUPER STRONG FINGER
WRISTS, AND FOREA MS
FINGERS, WRISTS, AND FOREARMS
Exercise #4
PO SIT ION A. B. AND C: Sit in a chair. Place the back of your right forearm on your right
thigh (palm facing up) with the hand extending over your right knee. Clench your right hand
into a tight fist, powerfully flexing your wrist and contracting your right forearm
muscles. Place your left hand over your right as shown. Pull your right fist upward while firmly
resisting with your left hand. All the while, practice the correct breathing and contraction pro-
tocol as given in the previous exercises. Upon completion, relax. Power breathe 7 to 10 repeti-
tions and then perform the same contraction with your left wrist and forearm, resisting with
your right hand.
174 I ISOMETRIC POWER ReVOLUTION
POSITIONS
c
FOR SUPER STRONG FINGER
WRISTS, AND F O RE fU:j S
FINGERS, WRISTS, AND FOREARMS
Exercise #5
PO SIT ION A, B, AND C: Repeat exercise #4, but this time the underside of your forearm
will be in contact with your right thigh, and your palm will be facing down. Place your left
hand over your right (the back of this fist this time) and endeavor to flex your wrist back and
up while following the correct breathing and contraction protocols given previously. Take 10
to 12 power breaths and repeat with your right hand resisting the left fist. When
finished, take 10 power breaths and finish up with exercise #6.
176 I ISOMETRIC POWER ReVOLUTION
POSITIONS
FOR SUPER STRONG FINGER
W R 1ST S, AND F 0 R..E ARM S
FINGERS, WRISTS, AND FOREARMS
Exercise # 6
PO SIT ION A, B, AND C: Repeat exercises #4 and 5, but this time your fist and forearm
will be sideways with your thumb and forefinger facing up. While supplying powerful
resistance from your left hand, endeavor to flex your right fist up. Practice the correct breathing
and contraction protocols. Relax. Power breathe and then perform the same exercises on your
left side. When completed, practice 7 to 10 more power breaths before continuing.
Now that we have worked the muscles of our neck, trapezius, shoulders, upper arms, wrists,
fingers, and forearms, we are ready to focus directly upon the pectoral muscles of the chest.
178 I ISOMETRIC POWER ReVOLUTION
B
POSITIONS
c
C H EST
CHEST EXERCISE #1
Pectoral
the Mid
Contraction
C h est
for
POSITIONS A, B, AND C: Stand erect with your feet about 12" apart. Clasp your
hands at the center of your chest as shown with the fingers of your right hand in the top
position between the thumb and forefinger of your left hand. Extend your elbows outward
and slightly away from your chest. Press your hands firmly against each other while slowly
building tension as you inhale for 3 to 4 seconds until you reach maximum contraction. At
that pOint, slowly begin a controlled exhale for 7 to 12 seconds while maintaining a
maximum muscular contraction. Then slowly release the tension as you inhale deeply for
3 to 4 seconds. Relax. Take 7 to 10 deep power breaths, and then repeat the exercise while
changing the relative positions of your hands with the fingers of your left hand in the top
position between the thumb and forefinger of your right hand. Follow the breathing and
contraction procedures outlined above. Relax. Take 10 power breaths and move to exercise #2.
NOTE: On all the chest contractions you can also perform two additional contractions by
placing your left fist in the palm of your right hand and completing the contraction. Then
reverse it with your right fist in your left palm. Obviously, all 4 pectoral contractions build
your arms, back, and abs as well as other supportive muscular structures.
180 I ISOMETRIC POWER ReVOLUTION
POSITIONS
c
C H E S T
CHEST EXERCISE #2
Pectoral Contraction #2
POSITIONS A, B, AND C: Same exercise in concept as exercise #1 except this time we
raise our arms to just below chin level in front of the center of our neck. Clasp your hands so
that the right hand occupies the top position with the fingers of your right hand between the
thumb and forefingers of your left hand.
Perform the exercise exactly as described previously. Upon completion, relax. Power breathe,
then repeat with your left hand occupying the top pOSition with the fingers of your left hand
between the thumb and forefingers of your right hand. Remember to follow the exact
breathing and contraction protocols for this and all other CIC exercises. That means:
• 3 to 4 seconds inhalation while building to maximum contraction.
• 7 to 12 seconds maintaining a maximum contraction while exhaling slowly and making
an f-f-f-f or 5-5-5-5 sound.
• Inhale slowly for another 3 to 4 seconds while releasing the tension.
• Relax. Take 7 to 10 power breaths.
182 I ISOMETRIC POWER ReVOLUTION
POSITIONS
c
C H EST
CHEST EXERCISE #3
Pectoral Contraction #3
PO SIT ION SA, B, AND C: Study the photos. Note that this contraction begins at fore-
head level. Clasp your hands so that the r i g h ~ hand occupies the top position with the fingers
of your right hand between the thumb and forefingers of your left hand. Follow the correct
breathing and contraction protocols while intensifying the contractions for 3 to 4 seconds.
Maintain a peak contraction for 7 to 12 seconds, practicing a controlled exhalation while
making an f-f-f-f or s-s-s-s sound. And, finally, slowly inhale while releasing the tension for 3
to 4 seconds. Power breathe for 10 repetitions. Then repeat with your left hand occupying the
top position with the fingers of your left hand between the thumb and forefingers of your
right hand.
184 I ISOMETRIC POWER ReVOLUTION
POSITIONS
c
CLASSIC ISOMETRICS FOR A POWERRJL PHYSIOUE I 1 R'i
For a Wide " V" Shaped Back
LATISS I MUS DORSI MUSCLES
OF THE UPPER BACK
LATISSIMUS DORSI MUSCLES
Exercise #1
POSITION A: Sit erect on a chair. Bring your right knee up, with your right foot about 12"
off the floor. Clasp both hands around your right knee, interlocking the fingers and keeping
your arms straight. Now endeavor to pull your right knee back while resisting the effort with
your right leg. Slowly intensify the effort while inhaling 3 to 4 seconds until you reach peak
contraction. Begin a slowly controlled exhalation for 7 to 12 seconds while making an f-f-f-f
or s-s-s-s sound and maintaining the intensity of the contraction the entire time. Then slowly
release the tension as you inhale for 3 to 4 seconds. Relax. Power breathe for 7 to 10 repeti-
tions, and then repeat the entire procedure on the left side.
POSITION B: Repeat the previous exercise but raise your right knee 4" to 6" higher while
bending the arms appropriately for maximum contraction. Follow the exact same breathing
and contraction protocols. Upon completion, relax. Power breathe for 7 to 10 repetitions, and
then repeat the entire procedure on the left side.
186 I ISOMETRIC POWER ReVOLUTION
A
PO SIT ION C: Repeat the exercise
described above with the knee raised
higher and the arms bent farther. Follow
the same protocols for breathing and
contraction. Upon completion, relax.
Power breathe for 7 to 10 repetitions,
and then perform one last repetition for
the left side of the body.
B
POSITIONS
A •• 6!!> ....... • ~ ...... _."" • ...... _ • __ ".,P __ .• _ •• _ ~ . _ . I " t ..........
LA TI SS I M U S DORSI M U S C L E ~
OF T H E UP P ER BAC
LATISSIMUS DORSI MUSCLES
Exercise # 2
POSITION A: Bend forward from the waist as shown. Interlock the fingers of both your
hands just above the backside of your right knee. With your arms pulling as shown, try to
straighten your upper body against the resistance of your right leg. Slowly build tension
while inhaling 3 to 4 seconds. Upon reaching peak contraction, begin a slowly controlled
exhalation for 7 to 12 seconds while making an f-f-f-f or s-s-s-s sound and maintaining the
intensity of the contraction the entire time. Then slowly release the tension while breathing
in for another 3 to 4 seconds. Relax. Power breathe, and then repeat the entire procedure on
the left side.
POSITION B: Repeat the previous exercise but raise your right knee and foot approxi-
mately 6" to 8" from the floor. Follow the correct breathing and contraction protocols.
Upon completion, relax. Power breathe for 7 to 10 repetitions, then repeat the entire
exercise on the left side.
188 I ISOMETRIC POWER ReVOLUTION
A
PO SIT ION C: Repeat the exercise
described above except that your right
knee is bent still farther and your right
foot is now raised 12" to 16" from the
floor. Follow the same protocols for
breathing and contraction. Upon
completion, relax. Power breathe, and
then perform one last contraction on
the left side of the body.
Pay special attention to this exercise
because it also enhances balance in a
big way.
B
P OSITIONS
12-16"
c
The following exercises for the erector
spinal muscles yield exceptional results
quickly and safely. This area is important
to keep strong because the back ties into
the abdominal area. Strong abs alone
will not guarantee a pain-free back. But
with these exercises, you'll go a long way
toward remaining pain free for life.
S PIN E
ERECTOR SPINAL MUSCLES
Exercise #1
Lie facedown on a mat, carpet, or bed with your feet close together, toes pointed, and head
slightly raised. Place your hands behind your head, interlocking your fingers as shown. Now
slowly inhale as you push upward firmly with both your head and shoulders for 3 to 4 sec-
onds while reSisting powerfully with your hands at the same time. As you achieve a peak
contraction, slowly begin a controlled exhale, making an f-f-f-f or s-s-s-s sound for 7 to 12
seconds while maintaining the intensity of the contraction the entire time. Upon comple-
tion, slowly release the tension while inhaling 3 to 4 more seconds. Relax. Power breathe for
7 to 10 repetitiOns.
190 I ISOMETRIC POWER ReVOLUTION
CORRECT HAND PLACEMENT
S PIN E
ERECTOR SPINAL MUSCLES
Exercise # 2
While lying facedown on a stool or chair that is cushioned, place your hands behind your
head and slowly raise both your head and feet upward while inhaling for 3 to 4 seconds and
feeling the muscles in your lower back powerfully contract. Upon reaching peak contraction,
slowly exhale for 7 to 12 seconds while making an f-f-f-f or s-s-s-s sound and maintaining the
intensity of the contraction the entire time. Slowly release the tension for another 3 to 4 more
seconds while breathing in. Relax. Take 7 to 10 power breaths.
The range of motion with this exercise is very short but very powerful. You may also perform
the exercise with your arms straight in front of you. (And, no, you don't have to be Superman
to do this, although you may look like him if you keep exercising!)
192 I ISOMETRIC POWER ReVOLUTION
CORRECT HAND PLACEMENT
CLASSIC ISOMETRICS FOR A POWERFUL PHYSIQUE I 193
EXTERNAL OBLIQUES
Exercise #1
Of Special Importance to
Athletes and Sportsmen
E XTER N A L O B L IQ UES
POSITION A: Stand erect with your feet about 12" apart. Place your hands behind your
head and interlock your fingers. While inhaling slowly for 3 to 4 seconds, bend to the right
until you feel the muscles in your right side powerfully contracting. At that point, slowly
exhale for 7 to 12 seconds while maintaining peak contraction. Upon completion, slowly
release the tension while inhaling for 3 to 4 seconds. Relax. Power breathe, then repeat on
your left side.
PO SIT ION B: Repeat the previous exercise following the exact same protocols except
you'll start with your feet just 6" apart. (And, yes, this change of position makes a difference.)
Be sure to complete on your left side as well.
PO SIT ION C: Repeat the previous exercise except this time your feet will be together.
Follow the same breathing and contraction protocols.
194 I ISOMETRIC POWER ReVOLUTION
A
B
POSITIONS
c
CLASSIC ISOMETRICS FOR A POWERFUL PHYSIQUE I 195
,
To Strengthen and Firm
the Entire Abdominal Structure
ABDOMINALS
ABDOMINALS EXERCISE #1
Iso Sit-Up
POSITION A, B, AND C: Lie on the floor with your feet together and toes pOinted
forward and down. Tightly clench your fists and position them on your forehead. Now
raise your head and shoulders off the ground and endeavor to touch your chin to your
chest as you inhale for 3 to 4 seconds while trying to sit up against the powerful resistance
provided by your hands. You won't be able to sit up, but trying to do so will cause a
powerful muscle contraction of the abdominal muscles. As you reach peak contraction of
your rectus abdominis muscle, begin a slow controlled exhale for 7 to 12 seconds while
maintaining as powerful a contraction as possible of your abdominal muscles. Upon
completion, slowly release the tension for 3 to 4 seconds and relax completely.
196 I ISOMETRIC POWER ReVOLUTION
A
B
POSITIONS
c
ABDOMINALS
ABDOMINALS EXERCISE #2
Iso Leg RaIse for
Abdomlna/s
the Lower
PO SIT ION A, B, AND C: Lie on your back as in the previous exercise. Place your right
foot over your left ankle. Raise both feet about 6" from the floor, bracing yourself as shown.
While inhaling for 3 to 4 seconds, slowly press your left foot upward while powerfully
resisting with your right foot. Upon reaching peak contraction, slowly begin a controlled
exhale for 7 to 12 seconds while making an f-f-f-f or s-s-s-s sound and maintaining the
intensity of the contraction the entire time. Upon completion, slowly release the tension
while breathing in for another 3 to 4 more seconds. Relax. Power breathe for 7 to 10
repetitions, and repeat for one more contraction with your left foot over your right ankle.
198 I ISOMETRIC POWER ReVOLUTION
A
B
POSITIONS
-
c
Especially Important for Contact
Sports, Martial Arts, Being Strong
and Looking Good
HIPS, GlUTES , THIGHS,
AND CALVES
HIPS, GLUTES, THIGHS, AND CALVES
Exercise #1
PO SIT ION A: Start with your right side facing the wall and your feet about 12" apart. Your
right foot will be about 12" from the wall. Holding your left hand on a chair for balance,
place your right foot against the wall about 6" off the floor, keeping the leg straight. Now
press your right foot firmly against the wall, building tension as you inhale for 3 to 4
seconds. Upon reaching peak contraction, begin a slow, controlled exhalation for 7 to 12
seconds while making an f-f-f-f or s-s-s-s sound, all the while maintaining the intensity of the
muscle contraction. Slowly release tension while inhaling 3 to 4 seconds and then relax.
Power breathe 7 to 10 repetitions and then repeat with the left leg.
PO SIT ION B: Repeat the exercise above, but turn your back to the wall and place your right
heel against the wall as shown. Once again follow the exact same breathing and contraction
protocols as outlined in the previous exercise. Be sure to exercise both sides.
200 I ISOMETRIC POWER ReVOLUTION
PO SIT ION C: Repeat the exercise
one final time. However, this time you
will be facing the wall with the toes of
your right foot making contact with the
wall about 6" from the floor. Follow the
same breathing and tension protocols.
Relax. Power breathe and repeat with
your left foot.
POSITIONS
HIPS, GLUTES, THIGHS,
AND CALVES
HIPS, GLUTES, THIGHS, AND CALVES
Exercise # 2
POS IT ION A: Wall Squat (feet flat). Perform a half squat against a wall as shown. Note that
your thighs are at 90°. Press your glutes and back into the wall as you press your lower legs
and feet flat into the floor. Slowly build tension for 3 to 4 seconds while inhaling. Maintain
peak contraction for 7 to 12 seconds while performing a slow controlled exhalation and
making an f-f-f-f or s-s-s-s sound. Slowly release tension for 3 to 4 seconds while inhaling, then
completely relax. Power breathe for 7 to 10 repetitions.
PO SIT ION B: Wall Squat, Heel Press. Same position as the previous exercise except you
press down powerfully with your heels while raising your toes and contracting the entire leg
and hip structure as powerfully as possible for 7 to 12 seconds. Follow the same breathing and
contraction protocols as outlined above. Be sure to relax as completely as possible between
exercises and power breathe.
202 I ISOMETRIC POWER ReVOLUTION
PO SIT ION C: Wall Squat on Tiptoes.
Same position as the previous two
exercises. This time rise as high as possible
on your tiptoes and contract the calf
muscles of the lower leg as powerfully as
possible in addition to the muscles of the
thighs and hips. Remember to build
tension for 3 to 4 seconds while inhaling.
Maintain maximum contraction for 7 to
12 seconds while slowly exhaling and
making an f-f-f-f or S-S-5-S sound and then
slowly release tension while inhaling for
2 to 4 seconds. Completely relax and
then power breathe 7 to 10 repetitions.
POSITIONS
HIPS, GLUTES , THI G H S,
AND CA L VES
HIPS, GLUTES, THIGHS, AND CALVES
Exercise #3-Leg Cur I
(to Strengthen the Muscles and Bock of Thighs)
POSITION A: Lie facedown (as shown) with your feet close together and head raised,
resting your weight on your hands and elbows. Place your left foot over your right ankle,
keeping your feet about 3" off the floor (as shown). Pull firmly upward with the right foot,
while resisting powerfully with the left foot . Slowly build tension 3 to 4 seconds while
inhaling. Maintain peak contraction for 7 to 12 seconds while slowly exhaling and making
an f-f-f-f or 5-5-5-5 sound. Slowly release tension while breathing in and then completely
relax while power breathing. Switch legs and repeat.
POSITION B: Repeat the exercise above but raise your feet an additional 6" (as shown
here). Follow the same breathing and contraction procedures as outlined above. Switch legs
and repeat.
PO SIT ION C: Repeat one final time but raise your feet to about a 90° angle. Follow same
breathing and contraction protocols outlined above and repeat with opposite legs.
204 I ISOMETRIC POWER ReVOLUTION
A
B
POSITIONS
c
CLASSIC ISOMETRICS FOR A POWERFUL PHYSIQUE I 205
HIPS, GLUTES, THIGHS,
AND CALVES
HIPS, GLUTES, THIGHS, AND CALVES
ExercIse
and Knee
#4-Front
Exercise
T h i g h
PO SIT ION A: Sit in a chair with your feet close together. Grasp the sides of the chair with
your hands, Place the back of your left ankle over the front of your right ankle. Raise the feet
a few inches off the ground (as shown). Now push upward powerfully with the right while
resisting with the left foot. Slowly build tension 3 to 4 seconds while inhaling. Maintain
maximum tension for 7 to 12 seconds while slowly exhaling and making an f-f-f-f or s-s-s-s
sound and then slowly release tension while inhaling for 3 to 4 seconds. Relax. Power
breathe. Switch feet and continue.
PO SIT ION B: Repeat the exercise described above with the feet raised about 6" off the
floor. Follow the same procedures as outlined above for the breathing and contraction. Relax.
Power breathe. Switch feet and perform once again.
206 I ISOMETRIC POWER ReVOLUTION
PO SIT ION C: Repeat the exercise
one final time with the feet raised about
10" from the floor. Follow the same
breathing and contraction procedures
outlined above. Relax. Power breathe.
Switch feet and perform one more
repetition.
POSITIONS
(17
HIPS, GLUTES, THIGHS ,
AND CALVES
HIPS, GLUTES, THIGHS, AND CALVES
ExercIse
Outer Thl
#5-/nner and
gh Exercise
POSITION A: Sit in a chair with your feet about 12" apart. Place the palms of your hands
on the inside of each knee (as shown). Now slowly attempt to press your thighs together
while powerfully resisting with your hands. Slowly build tension for 3 to 4 seconds while
breathing in. Maintain peak contractions 7 to 12 seconds while exhaling and making an
f-f-f-f or 5-5-5-5 sound, then slowly relax while inhaling for another 3 to 4 seconds.
PO SIT ION B: Repeat the exercise described above. This time, however, place your palms
on the outer part of each knee. Press firmly outward while observing the same breathing and
contraction procedures outlined above. Relax. Power breathe.
208 I ISOMETRIC POWER ReVOLUTION
POSITIONS
HIPS, GLUTES , THIGHS,
AND CALVES
HIPS, GLUTES, THIGHS, AND CALVES
Exercise #6-3-Level
Calf Raise
POSITION A: Sit on the edge of a chair with your feet about 6" apart. Place the palms of
your hands on the tops of your thighs (as shown). Now push firmly up from your toes while
pushing down with your hands powerfully. Slowly build tension while inhaling for 3 to 4
seconds. Maintain peak contraction for 7 to 12 seconds while slowly exhaling and making
an f-f-f-f or 5-5-5-5 sound, then slowly release the tension as you inhale for 3 to 4
seconds. Relax.
POSITION B: Repeat the exercise described above, but raise your heels about 3" off the
floor. Push up from the toes and resist with the palms of the hand. Follow the breathing and
contraction procedures as outlined above.
210 I ISOMETRIC POWER ReVOLUTION
POSITION C: Repeat the above
exercise one final repetition. This time
raise your heels about 6" from the floor.
Follow the breathing and contraction
procedures from above and relax com-
pletely upon completion.
POSITIONS
H IPS, GLUTES, THIGHS,
AND CA L VES
HIPS, GLUTES, THIGHS, AND CALVES
Exercise #6-3-Level
Calf Raise
POSITION A: Sit on the edge of a chair with your feet about 6" apart. Place the palms of
your hands on the tops of your thighs (as shown). Now push firmly up from your toes while
pushing down with your hands powerfully. Slowly build tension while inhaling for 3 to 4
seconds. Maintain peak contraction for 7 to 12 seconds while slowly exhaling and making
an f-f-f-f or 5-5-5-5 sound, then slowly release the tension as you inhale for 3 to 4
seconds. Relax.
PO SIT ION B: Repeat the exercise described above, but raise your heels about 3" off the
floor. Push up from the toes and resist with the palms of the hand. Follow the breathing and
contraction procedures as outlined above.
210 I ISOMETRIC POWER ReVOLUTION
POSITION C: Repeat the above
exercise one final repetition. This time
raise your heels about 6" from the floor.
Follow the breathing and contraction
procedures from above and relax com-
pletely upon completion.
POSITIONS
MUST READ!
HOW TO USE CLASSIC ISOMETRIC
CONTRACTION TO YOUR BEST
ADVANTAGE
In all there are 34 separate Classic Isometric
Contractions, and in almost every case
there are 3 separate positions for each con-
traction. This means that you have a total
of over 100 Classic Isometric Contractions
that you can perform to sculpt and
strengthen every muscle from your neck to
your toes and to do so from multiple angles
for total strength development.
Now, you're probably wondering if you're
supposed to perform all 100 contractions
every day. Answer: NO! Not unless you're
doing penance for something really bad,
such as Robert De Niro had to do in the
movie, The Mission . Then, by all means,
you are allowed to torture yourself. But
aside from that (and getting serious
again), I don't want you to overdo it. •
Classic Isometric Contraction is the most
direct form of muscle strengthening and
body sculpting you can possibly do, and .
more is not always better.
Okay, now pay attention. It's perfectly
fine to perform all 34 contractions every
day as follows:
DAY I-You will perform all 34
contractions at angle/position" A."
DAY 2 -You will perform all 34
contractions at angle/position "B."
DAY 3 - You will perform all 34
contractions at angle/position "c."
212 I ISOMETRIC POWER ReVOLUTI ON
DAY 4 -Either rest completely or
begin once again at angie/position
"A," and keep rotating.
Personally, I'd like to see you take at least 1
day off every 7 days. But that's up to you.
Another way to implement these exercises
is as follows:
DAY I -Perform all S neck con-
tractions, all 3 biceps and triceps
contractions, and all 3 ab/oblique
exercises at all 3 angles of contrac-
tion for a total of 33 contractions.
DAY 2 -Perform all 4 shoulder
contractions, all 3 chest (pectoral)
contractions, and all 3 ab/oblique
exercises at all 3 angles for a total of
30 contractions.
DAY 3 -Perform both lat contrac-
tions, both spinal erector contrac-
tions (only 1 position in each of
these), all 3 ab/oblique contractions,
and all 6 hip, thigh, and calf con-
tractions at all angles for a total of
3S contractions.
You can also perform the finger, wrist,
and forearm exercises anytime you
desire at random moments throughout
the day.
And, finally, you're free to use any or all
of these Classic Isometric Contractions
any way you wish. For instance, you can
do them throughout the entire day. In
fact, that is exactly how the actor
Charles Bronson, who was widely know
for his incredible physique, performed
his Isometric Contractions. Those who
One last thing you might want to consid-
er is to do Classic Isometric Contractions
• on one day and Isometric Power Flex
Contractions the next.
knew him well said Bronson never lifted • And what is an Isometric Power Flex?
weights but constantly performed •
Well, turn the page "Kemo Sabe," and
Isometrics, and it showed.
you'll find out.
DAY 2 EXAMPLE
_ L "
. ~ . -
~ . ~ .. ' ~ , , , , . . . -
,
~
CHAPTER
A New Twist on a Great Concept for Anytime,
Anywhere Enhanced Strength and Muscu/ar Fitn
CHAPTER
r = = = = = = = = = = = = = ~
SOMETRIC POW E R FLEXES
A New Twist on a Great Concept for Anytime,
Anywhere Enhanced Strength and Muscu/ar Fitness
216 I ISOMETRIC POWER ReVOLUTION
M
y personal history of Isometric Power Flexes
begins back in the late 1960s. I had a friend
named Dave Cody, who was a pushover for
magazine and comic book ads that featured bodybuilding
and self-defense courses that promised incredible results
with little or no effort. If Dave saw it advertised, he
bought it! Naturally, I had shown him all the Charles Atlas
Dynamic Tension Body Building Course exercises, but to
no avail. Dave's idea of training did not involve performing
high numbers of push-ups, pull-ups, sit-ups, leg raises,
knee bends, handstands, or the full shoulder muscles and desperately needed
range of Charles Atlas Dynamic Tension • the course to correct it. I asked Dave how
(DVR/DSR) exercises. • many astronauts he thought there were
Dave wanted a bodybuilding system that . who could do three one-armed pull-ups, but
that did not deter him.
required little more effort than the exer- .
tion required to send in his money order to •
purchase it. When I tried to convince him
that hard work was required, I usually ran •
into circular reasoning. For instance, Dave
said to me, "The only reason that Charles
Atlas stuff works for you is because you're
the only guy in school who can do 30 .
pull-ups in a row." My response was, "The .
only reason I can do 30 pull-ups in a row is .
because I'm an Atlas student." But that .
didn't get me anywhere with Dave. Too .
much time and effort was required.
So Dave sent his hard-earned cash away .
almost weekly. I remember one day when
he was thrilled about the American Body
Building Course. This course was promoted .
by a man named Ben Rebhuhn, who •
... 'flMf
SUllY
. .... ,
SIIINNY .. FAT,15,20, 30 .. 40n .......
__ ..... _ . ___ EI
__ c..- __ ._IAM
claimed on the back cover of a comic book Mr. Rebhuhn then had "his mark"
to be "The Molder of Champions," asking . attempt to perform one-armed push-ups,
young men if they wanted to be "astronaut • one-legged deep knee bends, and a
tough." Truth to tell, it included some of . wrestler's bridge, in which another person
the most outrageous ad copy I have ever . was supposed to sit on the young man's
read and some of the worst retouched . chest or abdomen to determine whether
photos I've ever seen.
The first piece of literature that Dave
received from Mr. Rebhuhn was a physical
self-assessment test to determine whether or
not he needed the American Body Building
Course. First on the assessment list was one-
armed pull-ups. According to Rebhuhn, if a
or not the poor guy's neck was strong
· enough to survive attempting a bridge.
Fortunately, the good old survival instinct
· kicked in for most young men, and they
· weren't dumb enough to even try the
• bridge test. Not surprisingly, Dave couldn't
• pass a single "test," but hardly anyone else
could for that matter.
young man could not do at least three one- •
armed pull-ups with either arm, it indicated
he had a severe weakness of the arm and
Feeling devastated by his lack of manly
strength, Dave sent away for the American
Body Building Course. What he received
was a recycled George F. Jowett Fulcrum
Dumbbell and Barbell Course from the
1940s, which was filled with very poorly
showed a nicely built, muscular man
with his arms crossed precisely as
• Charles Atlas had in so many of the Atlas
ads. Mr. Marvel had a big smile and even
retouched photos and strong admonitions • wore a leopard print swimsuit similar to
to work hard. Dave stuck with that course • Charles Atlas.
for about two days, then he told me it didn't
work (meaning, it was too much work).
Mike Marvel dared to call his system
"Dynaflex," which sounded and read
As usual, Dave dropped the American Body suspiciously close to "Dynamic Tension."
Building Course and marched right out • Whereas Charles Atlas promised to make
again in pursuit of another course. He had • you into a new man in "as little as 20
purchased the Universal Body Building minutes each day," Mike Marvel declared,
Course (an excellent course), "The Count "Dynaflex, the Proven 10-Minute-a-Day
Dante-Dim Mak Death Touch" Self- Method to a Healthier, He-Man-Muscled
Defense Course (that one was a real hoot), • Body ... WITHOUT STRENUOUS EXERCISE!
and many others. • WITHOUT WEIGHTS OR EQUIPMENT!
THE MIKE MARVEL
DYNAFLEX COURSE
Then one day Dave told me he had found
an ad for "the ultimate course," which he
had ordered. A few weeks later, he showed
WITHOUT STRAIN TO VITAL ORGANS!"
This time Dave was certain that he had
struck pay dirt . Unfortunately, he was
• terribly disappointed when he tried the
exercises for a week and discovered how
much effort they actually required. Giving
up on it, he asked me if I wanted the
• Dynaflex Course, and I said, "Sure. Why
• not?" So I took it home and read it, and
I was amazed at what that 38-page booklet
contained. The Dynaflex Course was the
most unique variation of Isometric Con-
traction I had ever seen. In fact, it wasn't
Isometric Contraction in the truest sense
of the word, as Mr. Marvel (or whoever he
really was) claimed it was.
While every other Isometric program had
me the "Mike Marvel Dynaflex Course." participants contracting one set of muscles
Yes, you read that right. The man called against another or against an immovable
himself "Mike Marvel." In the ad, it was force or object, such as a door-jamb, Dyna-
obvious that Mike was trying to model flex offered a subtle twist. The exercises of
himself after Charles Atlas. Mike's photo . Dynaflex were conducted by placing the
218 I ISOMETRIC POWER ReVOLUTION
muscles in positions of peak contraction
and flexing (tensing) them as hard as possi-
ble for a slow count of 5 seconds-that was
they had seen many years before. In fact,
some of the exercises were identical to
those taught by Maxick back around 1910.
When I practiced these exercises, I noticed
they enhanced my ability to powerfully
other Isometric books and courses recom- •
contract my muscles while performing
unique among Isometric programs. (Why 5
seconds and not 7 to 10 seconds as all the
mended? I haven't the slightest idea.) While
other Isometric Contractions as well as the
Dynamic Tension exercises from Charles
Atlas's Course, which I would often end
with an Isometric Power Flex on the last
repetition. While I didn't notice an increase
a few Dynaflex exercises required minor
pieces of equipment or common household
objects, such as a washcloth, newspaper, or
a chair, the vast majority did not require
anything at all.
. in muscle size as a result of performing
The Dynaflex program included exercises these exercises (truthfully, I was already
for every body part, beginning at the neck . very well developed), I did notice a consid-
and working every muscle group right erable increase in my muscular definition.
down to the calves in sequential order. My grandfather and Uncle Wally said the
With practice, you could perform all 34 . same was true of the "Maxalding Muscle
Dynaflex contractions in about 10 min- . Control Exercises." While these exercises
utes, if you chose to do them all at once. . helped develop an exceptional level of con-
Unfortunately, unlike the Charles Atlas trol to consciously contract and relax any
Course that featured clear photos of Mr. . given muscle group at will, you wouldn't
Atlas performing each of the exercises, the develop appreciable size with this method
Dynaflex Course had no photos at all- for the same reason you could not with
only poorly executed line drawings illus- . pure Isometric Contraction alone.
trated the text. Of the 38 pages contained .
in the course, only 24 pages featured the
exercises. The rest was devoted to nutri-
Why is this the case? As I noted previously, it
is because you are not dramatically enhanc-
ing the blood supply to the working mus-
cles, and consequently you do not achieve a
significant "pump" of fresh blood into those
tion, personal cleanliness, secrets to
attracting girls, strongman stunts, and
positive thinking.
working muscles, which is essential for
Overall, this little course had some great . increased growth and shape. Nonetheless,
information, and I copied it and passed it
along to my uncle Milo, who also thought
the 34 Isometric Power Flex exercises that I
picked up from the Mike Marvel Course
that Dynaflex had some unique twists he were really excellent and easy to incorporate
had not seen previously. Later, when I . throughout the entire day. Whenever I had a
showed it to my grandfather and Uncle free moment during the day, I would per-
Wally, they both immediately said that it
reminded them of the Maxalding exercises
form them for 10 seconds each (I never
bought into the S-second contractions). In
fact, that was one of the best things about • how it explained why long-term heavy
them. They could be done anytime and any- • weight training (either free weights or
place, because you didn't have to resist machines) would ultimately lead to chronic
against anything else, as was the case with debilitating pain and injury. I had read
other forms of true Isometric Contraction.
So I benefited a great deal from the
Dynaflex Course. But that wasn't the last
time I saw what I refer to as Isometric Power
much the same information in the Charles
Atlas Course when I was a kid, but reading
• about it from a chiropractor's perspective
• was faSCinating and made a lot of sense.
Flex exercises. The next time I saw them Another similarity between this book and
was two years later under a different name. • the Dynaflex exercises of the Mike Marvel
Course was that there were absolutely no
YOGAMETRICS
• photos in the book to show correct exercise
BY DR. FRANK R. YOUNG
• positions. It only utilized crude line draw-
In 1970, for my eighteenth birthday ings as had been true of the Mike Marvel
received a book titled Yoga for Men Only. It • Course, though the drawings were differ-
was written by a chiropractor named Frank
Rudolph Young. On the back cover of his
book, the picture of the good doctor
looked strikingly similar to Mike Marvel.
When I read the book, I noticed that many
of the exercises presented were identical to
those in the Mike Marvel Dynaflex Course.
Once again, Isometric Power Flex exercises
were being presented with another twist.
This time they were called "yogametrics,"
and instead of holding each maximum
contraction for 5 seconds as the Dynaflex
ent. All in all, the book had some interest-
ing and useful information, though the
exercises were certainly not part of any
other yoga system
I had seen. None-
theless, I was im-
pressed, and, as a
result, I purchased
four other Frank
Rudolph Young
titles, including
The Yogatronic Diet,
which featured an
Course recommended, you were to hold
• outstanding front
them for just 2 seconds, then perform up
to 4 repetitions of each exercise.
In addition to the exercises, there were a •
number of case histories about several men
who had used the system for both muscular
development and youthful rejuvenation. In
fact, one of the case histories that I found
cover photo of the good doctor who was
70 years old at the time.
CHI MIND CONTROL
BY MIKE DAYTON
In the autumn of 1978, there was a new
course being promoted in martial arts maga-
zines that was written by Mike Dayton, a
very interesting was about a man who used
the method to win a bodybuilding contest.
The other thing I liked about this book was
· kung fu master. The course was called "Chi
Mind Control." At first glance, the title led
220 I ISOMETRIC POWER ReVOLUTION
me to believe that this was a course about • just a few more exercises in his course.
oriental mysticism and Eastern philosophy. Although the exercises were virtually the
But nothing could be further from the same, Dayton's explanation of how to
truth. In fact, up until that time it was the implement these exercises was the big dif-
single greatest course I had read on the sub-
ject of personal self-mastery in all facets of
ference. He presented these exercises in
such a way that made it virtually impossi-
one's life. It was well written and covered • ble not to achieve extraordinary results
everything from nutrition, exercise, and the • throughout your entire musculature.
conservation and development of the life
force energy (called "chi" in the oriental
martial arts training systems) to meditation,
personality self-assessment, self-control,
positive thinking, and motivational psy-
chology. It was an incredible piece of work,
and it was obvious that Mr. Dayton had
worked long and hard to create the preemi-
nent course on the subject of self-mastery.
What surprised me was Dayton's use of
But in addition to the physical benefits you
were certain to receive, you also developed
a level of focus and concentration that
carried over into other areas of your life and
allowed you to attain levels of success and
self-mastery you never dreamed possible.
In truth, this was the "The Mother Load"
that my friend David Cody had been look-
ing for so many years before.
There was also one other feature to the
Isometric Power Flex exercises as the
"Chi Mind Control Course" that put it on a
foundation for lifelong strength, health, •
level far beyond its competitors of the time,
and development of the life force or "chi"
energy throughout the body. He did not
call them Isometric Power Flex exercises
as I do. In fact, Dayton called them "chi
exerCises," because these exercises required
a laser-like focus between mind and muscle
in order to be effectively practiced. And •
also because these exercises did not drain
one's energy reserves at all. In fact, you'd
actually feel energized after a workout,
which meant these exercises were not
diminishing or depleting life force
but increasing and building it.
As I read through the course, I pulled out
my copy of the old Mike Marvel DynaFlex
Course and compared them side by side. I .
was amazed that the exercises were virtual-
ly identical with Mr. Dayton's, including
and that was the fact it was very well illus-
trated with photos of Mike Dayton demon-
strating each and every exercise. And to put
it in Simplest terms, the man was built!
MUST READ!
HOW TO PERFORM ISOMETRIC
POWER FLEX EXERCISES FOR
MAXIMUM EFFECTIVENESS
Perhaps you've glanced ahead at the .
Isometric Power Flex Exercises and are .
asking how these exercises are different
from the Classic Isometric Contractions
featured in Chapter 6. The primary differ- .
ence between the two methods is that .
Classic Isometrics are performed at three
angles within any given range of motion,
(see photos to the right) and require one
muscle group to resist another as you see
in these three ranges of the Pectoral
Contraction shown. Isometric Power Flexes,
on the other hand, are held in only one
position of peak contraction, where the
muscle is in its shortest and most contract-
ed state and flexed as hard as possible.
Isometric Power Flexes DO NOT involve .
one muscle group resisting another.
For example, study the photo of the biceps .
contraction on the next page. Notice that
the biceps is contracted to its utmost level
of contraction, and it is held in this posi- .
tion for 7 to 12 seconds while performing a •
controlled exhalation during the entire .
time of contraction exactly as you have
done in the performance of Classic
Isometric Contractions.
Bodybuilders, in fact, perform Isometric
Power Flex Exercises during their posing
routines. And as I stated previously, it is so
brutally exhausting for the bodybuilders •
that they have emergency medical per-
sonnel on hand at their contests just in
222 I ISOMETRIC POWER ReVOLUTION
case someone suffers a stroke or heart
attack while posing. No, I'm not joking!
This should automatically raise a red flag
Do not, under any circumstance, hold
• your breath. Rather, follow the same exact
breathing protocols outlined for Classic
Isometric Contractions. As you start each
and cause you to ask, "Hey, John, if that's
Power Flex Contraction, you will slowly
the case, how can performing the exer- •
• increase tension for 3 to 4 seconds while
cises possibly be safe?" Good question:
and the answer is that bodybuilders are
flexing their muscles to the utmost (just
Biceps Contraction
as you will be), BUT THEY ARE HOLD-
ING THEIR BREATH when they do so.
• inhaling. Upon reaching peak contraction,
begin a slow but perfectly controlled exha-
lation while making an f-f-f-f or s-s-s-s
sound during the entire 7 to 12 seconds
that peak contraction is being held. And at
that point, slowly release the contraction
for another 3 to 4 seconds while inhaling.
• After doing so, relax completely and
power breathe for 7 to 10 breaths and then
• begin your next contraction. The reason
• for the power breathing is because it will
highly oxygenate the blood that is being
infused into the working muscles and thus
• make it possible for you to contract your
• muscles with far greater intenSity.
• This brings up another very important
point: the power and strength to contract
your muscles with greater and greater
intensity and efficiency does not exist in
Never Do This! Not now. Not ever. Doing your muscles! It exists in your mind.
so can cause dangerous fluctuations in • Because of that, it is imperative that you
blood pressure and is suicidally stupid. think into your muscles and perform each
Believe me, physique competitors cannot
possibly hold each position for a full 7 to
12 seconds while holding their breath
without collapsing in a matter of min-
utes as a result.
contraction as powerfully as possible with
laser-like intensity. If you do, you will be
thrilled with the results. With that in
mind, let's turn the page and start "Power
Flexing," beginning with the neck.
NECK EXERCISE #1
Tendon FIe x o n d
The Key to Perpetual Youth
POWER FLEXES
THE NEC K
Stretch
A powerfully muscled neck allows you to project a strong, athletic "first impression" to
everyone you meet. Male or female, a nicely sculpted neck sets you apart. And although a
well muscled neck is critically important in many sports, there is a point at which a person's
neck can become overly developed and detract from, rather than enhance, the overall
appearance of one's physique or figure. The exercises in this section will give you a beautifully
balanced neck development that will add impressiveness to all of your features.
Do not neglect these exercises. Beyond aesthetics, the muscles of the neck are important because
the neck houses the center of your nervous system. These exercises also work to add strength
and tone to your facial muscles. Regular performance of these exercises will prevent you from
losing the shape of your face, neck, and chin due to the negative effects of gravity as you age.
In other words, these exercises will help you to look youthful at any age. So let's get to them.
224 I ISOMETRIC POWER ReVOLUTION
NECK POWER FLEX # I: Relax. Inhale deeply for 3 to 4 seconds while you slowly
flex and stretch the tendons in your neck as hard as possible, using your lower jaw as
pictured. Hold for a s-l-o-w count of 7 to 12 seconds while exhaling and making an
f-f-f- f or 5-5-5-5 sound. Remember, you must strive to intensify the level of contraction
during the entire 7 to 12 seconds that you are exhaling on this and all Isometric Power
Flex Exercises. Upon completion, relax, power breathe, and then move on to exercise #2.
NOTE: You will be following the exact same breathing, contraction, and relaxation
protocols on exercises #2, 3, and 4.
ISO POWER FLEXES
FOR TH E NECK
NECK EXERCISES #2-4
Nee k Power Flexes # 2 4
N E C K pow E R F LEX # 2: Slowly pull your head smoothly (no jerking) as far as you can
toward your right shoulder while looking straight ahead. Follow the same breathing, contraction,
and relaxation protocols as in exercise #1. Repeat to left side making sure that you are looking
straight ahead.
NECK POWER FLEX #3: Tilt your head back as far as you can comfortably. Follow the
same breathing, contraction, and relaxation protocols as in exercises #1 & 2. Powerfully contract
the neck muscles.
NECK POWER FLEX #4: Bend your head forward as far as you can comfortably while
flexing the muscles under your chin. You may use your hands as in the photo. Once again,
follow the same breathing, contraction, and relaxation protocols as in the previous exercises.
226 I ISOMETRIC POWER ReVOLUTION
SIDE NECK PULL LOOKING TO HEAVEN
#4
TERRA FIRMA
ISO POWER FLEXES
FOR THE NECK
NECK EXERCISE #S
Nose-to-Mot Bridge
(the King of Isometric Power Flexes)
NEe K POW E R F LEX # 5: While lying on your back on an exercise mat (or even abed),
slowly move into position A while inhaling for 3 to 4 seconds and then hold for a s-l-o-w
count of 7 to 12 seconds while exhaling and making an f-f-f-f or s-s-s-s sound. As you become
stronger, you will arch your back more and work toward touching your upper forehead.
Eventually, you will reach the point in both strength and flexibility to reach position B with
your nose to the mat. This is an extremely advanced exercise to be performed by athletes
and physical culturists only. While you will receive incredible benefits from holding this
contraction for just 7 to 12 seconds, longer contractions can be implemented of this specific
exercise to great benefit. I perform this exercise in the Steve Justa 1/ Aerobic Isometric" style
for a minimum of 3 minutes each day.
Congratulations, you've just completed four (or five) powerful neck exercises for health, strength,
and lifelong youthfulness.
228 I ISOMETRIC POWER ReVOLUTION
A
POSITIONS
B
• ___________ . _ . ___ ... __ r __ _
Anytime Energizers
ISO POWER FLEXES
FOR THE SHOULDERS
SHOULDER EXERCISES #1-4
Deltoid Power Flexes #1 4
Powerful, beautifully sculpted shoulders project strength and youthfulness for men and
women alike. In fact, several ladies have privately e-mailed me to ask how they can develop
their shoulders. The muscles that we will focus on in this section are called the deltoids. When
properly developed, they improve your posture dramatically, and as a result you'll walk better
and look more youthful. They also make you appear taller and give you a vibrancy that
improves your appearance in anything you wear. I practice these exercises at random times
throughout the day. Although the movement is very short, I assure you the contraction can be
incredibly tense. In all there are 4 deltoid power flex contractions with arms held straight out
horizontally. ONLY THE HAND POSITIONS CHANGE.
DEL TO I D POW E R F LEX E S # I -4: In a standing pOSition, raise your arms to a horizontal
position and clench your fists. While inhaling for 3 to 4 seconds, slowly press your arms as far
back and up as possible (your arms will elevate only slightly, if at all). Begin to slowly exhale as
you maintain maximum contraction of your shoulder (deltoid) muscles for a s-l-o-w count of
7 to 12 seconds while making an f-f-f-f or s-s-s-s sound. Relax and breathe deeply before starting
exercise #2 - 4. Follow the same breathing and relaxation protocols for each contraction.
230 I ISOMETRIC POWER ReVOLUTION
#1
HANDS IN FISTS
#3
PALM FACING BACK
#2
PALMS UP
#4
PALM FACING FORWARD
These exercises will protect your
shoulders while strengthening
them from multiple angles and
help prevent injuries such as a
"torn rotator cuff, /I which is often
experienced as a result of bench
pressing with heavy weights.
POWER FLEXES
THE SHOULDERS
SHOULDER EXERCISES #5-6
Del t oid/Trapezius Power Flexes # 5 - 6
As you will soon discover, both of these exercises hit the deltoids and trapezius muscles with
equal intensity. This is how they are done.
D ELTO I D/ TRAPEZI US POWER FLEX #5 : Start in a standing position as shown with
your arms bent at the elbow, fists tightly clenched and held at shoulder height. Inhale deeply
for 3 to 4 seconds while slowly attempting to touch your elbows over your head (no jerking).
Contract as hard as possible. Begin a slow exhalation as you maintain maximum contraction of
your shoulder muscles for a s-l-o-w count of 7 to 12 seconds while making an f-f-f-f or s-s-s-s
sound. Relax and breathe deeply before moving to exercise #6.
DELTOID/TRAPEZIUS POWER FLEX #6: With your arms hanging straight down at
your sides, slowly inhale for 3 to 4 seconds as you pull your arms and shoulders upward and
slightly back. Imagine that you are pulling your trapezius up over your ears. Upon reaching
maximum intensity, begin a slow controlled exhale for 7 to 12 seconds while making an f-f-f-f or
s-s-s-s sound. Flex as hard as possible the entire time. Relax and power breathe before moving to
the next section.
232 I ISOMETRIC POWER ReVOLUTION
#5 A
POSITIONS
6A
ISOMETRIC POWER FLEXES I 233
Developing and Strengthening
the Upper Back and Spine
Very Important
ISO POWER FLEXES
F OR T H E TRA P EZI U S
TRAPEZIUS EXERCISES #1-2
Trapezius Power Flexes #1 2
Well-developed upper back muscles help to hold the shoulders back, square them off, and
make them look broad. These muscles, the trapezius, lie at the base of the neck and at the
top of the shoulders as well as the upper middle of the back. With proper exercise, the
trapezius will help to prevent sagging, round shoulders. The key is to properly develop
them but not over develop them. The following exercises are perfect for this purpose. These
exercises are designed to assure a rapid response from this large muscle group with its many
muscle fibers. To assure an all-around development, we will employ 4 Isometric Power Flex
exercises to develop both the upper and lower trapezius muscles as well as the muscles lying
directly beneath them.
TRAPEZIUS POWER FLEX # I: Stand completely relaxed, with your hands clasped
together and held slightly above your waist and in front of you. Your head should be held
high, looking straight ahead, and your spine erect. Inhale deeply for 3 to 4 seconds while
slowly pulling down hard with your hands still clasped together and intensely contracting
your upper back muscles against the pull. When your muscles start to quiver, begin exhaling
234 I ISOMETRIC POWER ReVOLUTION
POSI T I ONS
as you start a s-l-o-w count of 7 to 12 seconds while maintaining maximum tension in
the muscles. Relax and breathe deeply before moving to exercise #2.
T RAP E Z IUS POW E R F LEX # 2: This exercise is very similar to exercise # 1 except
we grasp our hands from behind. Once again, slowly inhale for 3 to 4 seconds until you
achieve peak contraction. At that pOint, slowly exhale while making an f-f-f-f or 5-5-5-5
sound for the entire duration of 7 to 12 seconds. Relax and power breathe.
Both of these Trapezius Power Flexes can be performed anytime throughout the day. I
also recommend that you perform them in front of a mirror whenever possible so that
you can see visual proof of the muscles contracting powerfully. You will be awed at the
control you will be able to exert over these muscles.
ISOMETRIC POWER FLEXES I ?q<;
ISO POWER FLEXES
FOR THE TRAPEZIUS
TRAPEZIUS EXERCISES #3-4
T r apezius Power Flexes #3 - 4
TRAPEZI US POWER FLEX #3: With your arms bent at the elbow and held at shoulder
height as shown in photos 3 A & B, begin to inhale deeply for 3 to 4 seconds as you slowly
pull your elbows back and attempt to touch them together. * Pull as hard as possible and upon
reaching peak contraction begin a slow controlled exhale for 7 to 12 seconds while making an
f-f-f-f or s-s-s-s sound. Relax and power breathe.
TRAPEZIUS POWER FLEX #4: This exercise is very similar to exercise #3 except your
arms are lowered as shown in photos 4 A & B. Once again, slowly inhale for 3 to 4 seconds while
trying to touch your elbows together* until you achieve peak contraction. At that pOint, slowly
exhale while making an f-f-f-f or s-s-s-s sound for the entire duration of 7 to 12 seconds. Relax
and power breathe. As you will note, in just a few short weeks these four trapezius contractions
add incredible results in both added strength and muscle control.
*Don't worry if you can't touch your elbows behind your back. Trust me, I can't either. The only person
I ever heard of that could was Gumby.
236 I ISOMETRIC POWER ReVOLUTION
#3 A
#4 A
# 3 B
POSITIONS
#4 B
ISO POWER FLEXES
FOR THE ARM S
BICEPS EXERCISES #1-3
B i ceps Power Flexes #1 3
Think back (for some of you, way back) to when you were a kid and the only day that you
used shaving cream was on Halloween. Chances are that some other kid either challenged or
dared you to "make a muscle." Do you remember what you did?
Of course, you do. You raised your arm, bent your elbow and struck the archetypal Charles
Atlas Bodybuilding Pose that you had seen countless times in the ads found in the back of
comic books. Even then your prepubescent biceps had a nice little bulge to them, and the
message was clear: "Real Men Are Well-Armed."
Well, let's face it, you're not a kid anymore, but the message remains the same. When it comes
to having a good body, well-defined arms are high on the priority list of muscles that matter
to men. With that in mind, the following Isometric Power Flexes will allow you to negotiate
your very own "arms deal." Seriously, if you want nice arms, these exercises deliver-big time
(no pun intended). Each of the following contractions for the biceps follows the exact same
breathing and relaxation protocols. Be sure to give equal attention to both arms.
238 I ISOMETRIC POWER ReVOLUTION
FLEX FIST BEND
BICEPS POWER FLEXES #1-3: Assume
the position shown in the photo. Begin tensing
your right biceps with your fist curling inward
as you slowly inhale for 3 to 4 seconds until you
achieve peak contraction. At this pOint, main-
tain the maximum intensity of the biceps con-
traction and begin a slow, controlled exhalation
for 7 to 12 seconds while making an f-f-f-f or
s-s-s-s sound (yes, it will sound like air being
released from a tire). Slowly release the contrac-
tion for 3 to 4 seconds while deeply inhaling.
Relax completely and power breathe before
repeating the exercise with your left biceps.
Following the exact same protocols for breath-
ing and relaxation, perform contractions #2 & 3.
Be sure that both arms receive equal attention.
FISTS FORWARD
F I STS BACK
BICEPS EXERCISE #4
Forward Double
POWER FLEXES
TH E ARM S
Biceps
Assume the position shown in the photo. Begin tensing both biceps simultaneously with your
arms in, elbows close to your body, and both wrists bent toward each other. Slowly inhale for
3 to 4 seconds while increasing tension until peak contraction is achieved. Upon achieving
peak contraction, begin a slow, controlled exhalation while making an f-f-f-f or 5-5-5-5 sound
for 7 to 12 seconds and maintaining the peak muscular contraction the entire time. Slowly
release tension while inhaling deeply. Relax completely. Power breathe for 7 to 10 repetitions
and then move to the triceps muscles.
POWER POINTS FOR ENHANCED RESULTS
• After performing each exercise, actually feel the muscle you have just worked-reach over with your
opposite hand and feel the tenseness, strength, hardness, and density of the muscle.
• Be certain to relax the muscles completely between exertions. This is key to infusing them with the
fresh highly oxygenated blood that is being delivered through your intense power breathing.
240 I ISOMETRIC POWER ReVOLUTION
ARMS SIMULTANEOUSLY CONTRACTING IN FORWARD POSITIONS
• In time, you may wish to change all single-arm exercises and perform them simultaneously
with both arms. Do not, however, do so until you have mastered your ability to both contract
and relax each muscle at will.
• The positions given here are only guidelines. In time, I want you to experiment with new angles
and positions and to alter any and all of these exercises to best suit your own development and
muscular leverage.
• Remember to use the exact breathing protocols given because they will oxygenate your blood
and amplify your results during the relaxation between exercises. Never, under any circum-
stances, hold your breath. Doing so will diminish the effectiveness of these exercises.
• Finally, you may notice a certain level of muscular stress and tenseness in other muscles besides
those we are targeting with each exercise. This is normal and beneficial because it means that
you are recruiting other supportive muscle structures that will help you to contract with
greater strength and efficiency. For instance, many men notice this to be particularly true with
their wrists and forearms, because these muscles are usually unworked and undeveloped. That,
however, will change dramatically as a result of the Isometric Power Flexes presented here.
ISO POWER FLEXES
FOR T H E ARM S
TRICEPS EXERCISE #1
Triceps
Thumbs
Contraction
Forward
Exercising your right to "bare arms" (how's that for a play on words?) can be extremely
rewarding with Isometric Power Flex exercises because the results come very quickly. You'll
notice big changes within a few weeks. But right now we need to focus on your triceps. The
biceps comprises about two-fifths of your upper arm muscle mass. That means the triceps,
when well developed, will account for the other three-fifths of your upper arm development.
Balanced development between biceps and triceps is essential to obtaining functional strength
for sports and daily life and to be aesthetically pleasing to the eye. Pay close attention to these
exercises. You will soon discover just how incredibly fast you can give yourself beautifully
developed arms-front, back, and sides.
TRICEPS POWER FLEX # I : Assume the position shown in the photo. Begin by standing
with your arms at your side, fists toward your body, and thumbs facing forward. Slowly
inhale for 3 to 4 seconds while simultaneously attempting to bend your arms backward at
the elbow, thus straightening them and powerfully contracting your triceps. Upon reaching
peak contraction, begin a slow, controlled exhalation for 7 to 12 seconds while maintaining
242 I ISOMETRIC POWER ReVOLUTION
peak contraction of the triceps. The movement is very short, but the contraction is
incredibly intense. Slowly release tension as you slowly inhale for 3 to 4 seconds. Relax
completely. Power breathe as deeply as possible for 7 to 10 complete inhalations and
exhalations before moving to the next exercise.
NOTE: You will be using the exact same breathing contraction and relaxation
protocols for all 5 Triceps Power Flexes.
ISO POWER FLEXES
FOR THE ARMS
TRICEPS EXERCISES #2-3
Triceps Power Flexes #2-3
TRICEPS POWER FLEX #2: Assume the position shown in the photo. Begin by standing
with your arms at your sides as in the previous exercise except that this time your fists are
clenched with palms facing forward. Try bending your arms backward at the elbow to power-
fully contract the triceps.
TRICEPS POWER FLEX #3: Assume the position shown in the photo. Begin by standing
with your arms at your side, held away from your body with your latissimus dorsi muscles
flexed (the two broad triangular muscles along the sides of your back). Your thumbs are
forward with your wrists turned under toward your body. Once again try bending your lower
arms backward at the elbows to maximally contract triceps.
NOTE: this exercise is every bit as good for strengthening and developing the latissimus
dorsi muscles of the upper back as it is for defining your triceps muscles. It's one of Dr.
Neal's favorites.
244 I ISOMETRIC POWER ReVOLUTION
#2
FISTS FORWARD
ARMS OUT, THUMBS FORWARD
ISO POWER FLEXES
FOR T HE ARM S
TRICEPS EXERCISES #4-5
Triceps Power Flexes #4-5
TRICEPS POWER FLEX #4: Assume the position shown in the photo. Begin by standing
with your arms at your side, held away from your body with your latissimus dorsi muscles
flexed, fists clenched and facing forward, and wrists flexed. Bend arms backward at elbows
until peak contraction of the triceps is achieved. Once again, the latissimus dorsi muscles are
as actively engaged as are the triceps muscles, making this a superb double duty exercise.
TRICEPS POWER FLEX #5: Assume the position shown in the photo. Begin with your
arms held behind you, slightly bent at the waist. Curl your wrists back so that your fists are
facing the ceiling. Contract as powerfully as possible.
POWER POINTS FOR ENHANCED RESULTS
• In all, there are a total of 9 Isometric Power Flexes for complete biceps/triceps development. Some of
these exercises may be more beneficial to you than others. Pick those that work your muscles the
best. If you have a particular problem area, such as the biceps, I advise performing all 4 biceps con-
tractions in each workout.
• In time you may settle for just a few Isometric Power Flexes for the biceps and triceps, or you may
decide to perform all 9 exercises. The choice is yours.
246 I ISOMETRIC POWER ReVOLUTION
ARMS OUT, FISTS FORWARD
BODY IN FORWARD POSITION
ISO POWER FLEXES
FOR THE HANDS, WRISTS,
& FOREARMS
HANDS, WRISTS, & FOREARMS EXERCISE #1
To weI Squeeze
When I was a little kid recovering from the effects of polio, I spent nearly two years getting
around on crutches. Because of the necessity to grip the handles tightly in an Isometric fashion,
I developed such an incredible set of forearms that my friends in first and second grade
started calling me "Popeye." As you might imagine, I started watching Popeye cartoons at every
opportunity and actually forced myself to eat spinach. I wanted to be strong like him.
I even had an archenemy, the school bully, who was always kicking my crutches from under me.
Naturally, my nickname for this idiot was "Bluto." If you recall the cartoons, whenever BIuto
started pounding on Popeye, Popeye would grab a can of spinach and squeeze it so hard that the
spinach popped out and into his mouth. Then Popeye became super humanly strong like an
adrenalized berserker and proceeded to knock the stuffing out of BIuto, which is what I desperately
wanted to do to the school bully. I worked as hard as I could to pop the cans of spinach, but I
never quite succeeded. Nonetheless, it was a great Isometric exercise to just try with all my might.
Here's the pOint. Whether you enjoy racquet sports, skiing, wind surfing, martial arts, fencing,
rock climbing, bowling, or fly fishing, having strong hands, a grip of steel, and powerfully
248 I ISOMETRIC POWER ReVOLUTION
developed forearms can payoff nicely and make all those activities far more enjoyable.
Although I can't guarantee that you'll end up with a pair of forearms like Pop eye, I can
guarantee enhanced power and sculpted forearm muscles from the following selection of
Isometric Power Flexes specifically designed for hands, wrists, and forearms. And, as you
can clearly see, Doc Eslinger is living proof.
FOR EAR M POW E R F LEX # I : Assume the position shown in the photo. Please
note that the towel should be wrapped very tightly and thick enough so that you can
make a slight fist around it. Begin by squeezing the towel as you slowly inhale for 3 to 4
seconds until a peak contraction is achieved. Upon reaching peak contraction, begin a
slow, controlled exhalation for 7 to 12 seconds while making an f-f-f-f or 5-5-5-5 sound,
maintaining the peak contraction the entire time. Slowly release tension as you inhale
for 3 to 4 seconds. Relax completely. Power breathe for 7 to 10 repetitions and repeat
with your opposite hand before moving on to the next exercise.
ISO POWER FLEXES
FOR THE HANDS, WRISTS ,
& FOREARMS
HANDS, WRISTS, & FOREARMS EXERCISES #2-4
Forearm Power Flexes #2-4
FOREARM POWER FLEX #2: Assume the position shown in the photo. As you slowly
inhale for 3 to 4 seconds, bend your wrists backward and attempt to touch your knuckles to
the top of your forearm. As you reach peak contraction, slowly begin a controlled exhalation
for 7 to 12 seconds while trying to contract with still greater intensity for the entire time.
Slowly inhale for 3 to 4 seconds while releasing the tension. Relax completely. Power breathe
for 7 to 10 repetitions and repeat with the opposite arm.
FOREARM POWER FLEX #3: Assume the position shown in the photo. This is done by
forming a fist with your fingers first and then flexing the wrist as shown. Follow the same
breathing, contraction, and relaxation protocols as in exercise #2.
NOTE: Remember to slowly increase the intensity of the contraction in this and all the
Isometric Power Flex Exercises. Never suddenly jerk into a contraction.
250 I ISOMETRIC POWER ReVOLUTION
#2
WRIST FLEX BACK
FOREARM POWER FLEX #4: Assume
the position shown in the photo. Note that
your fingers and thumbs are spread as far
apart from each other as is possible and
pressing against your upper thighs. Follow
the same breathing, contraction, and relax-
ation protocols as in exercises #2 & 3.
FOREARM POWER FLEX
THE SPIDER WEB
PECTORALS
Int r oduction
ISO POWER FLEXES
FOR A N AWESOME CHEST
As I think back to my childhood, I remember seeing the old Charles Atlas ads not only in my
superhero comic books but also in my Boy's Life magazine and just about every other male-
oriented magazine in existence, including Argosy, Field & Stream, and Sports Afield. And why
not? Charles Atlas exemplified everything that was good and right in America and was living
proof of the power of the American Dream. In his ads you saw a beautifully built, healthy
and happy looking man whose physique appeared possible to achieve. Even now, more than
3S years after his death in 1972, Charles Atlas's name is still synonymous with manly
strength and fitness. That is an amazing legacy, especially when you contrast his image to
that of the bodybuilding freaks of today who are juiced up on steroids, growth hormones,
and only God knows what other chemicals.
When I was a kid, the two things that really impressed me about the Atlas ads were Mr.
Atlas's perfectly developed chest muscles and his beautifully sculpted abs that looked like
bands of muscle. (I was also always impressed by the fact that "Mac the Scrawny" became
"Mac the Mighty" after he wrote to Charles Atlas .) I'm sure that Mr. Atlas realized it too,
252 I ISOMETRIC POWER ReVOLUTION
because Lesson 1 focused on creating a perfectly developed chest with exceptional lung
capacity, Lesson 2 was on nutrition, and Lessons 3 and 4 taught you how to develop abs
like Charles Atlas. Bottom line: the most eye-catching parts of his physique were the first
parts that Mr. Atlas had his students develop.
With that in mind, let's take a look at the 9 Iso Power Flex Exercises to develop and define
the pectoral muscles for a beautifully sculpted chest. Don't be surprised at how quickly
and thoroughly these exercises work, and be forewarned that your shirts and sport coats
will soon be fitting much tighter in the chest, arms, shoulders, and upper back. When
that happens, don't send me the bill for your new clothes. Sorry, but that's just one of the
desired side effects of these incredible exercises.
I SOMETRIC POWER FLEXES I ? S ~
PLEASE NOTE: this first exercise
is performed twice in each of 3
positions for a total of 6 Iso Power
Flex Contractions. The reason for
this is so that each arm occupies
both top and bottom positions.
ISO POWER FLEXES
FOR AN AWESOME CHEST
PECTORAL EXERCISES #1-6
Pectoral Power Flexes
# I - 6
POSITION A (POWER FLEXES I & 2): While inhaling deeply for 3 to 4 seconds, cross
your right arm over your left arm just below your elbows and straight down in front of your
body close to your waistline. You must twist your arms so that your fists are facing each other
and your thumbs are turned downward (clockwise for your left arm and counterclockwise for
your right arm). Twist your arms as intensely as pOSSible, thereby contracting your shoulder,
arm, forearm, and especially your chest muscles. Flex as hard as possible as you slowly exhale
for 7 to 12 seconds while making an f-f-f-f or 5-5-5-5 sound. Upon completion, relax. Power
breathe for 7 to 10 breaths, and THEN REPEAT THIS SAME EXERCISE WITH THE LEFT
ARM OVER THE RIGHT. Follow the same protocols for contraction and relaxation. Power
breathe for another 7 to 10 breaths before moving to position B for contractions 3 and 4.
POSITION B (POWER FLEXES 3 & 4): Your arms are crossed exactly as in position A. This
time your arms are held straight out from your body at shoulder level. Follow the same breathing
and relaxing protocols as in position A. BE SURE TO REPEAT WITH LEFT SIDE.
POSITION C (POWER FLEXES 5 & 6): Once again, your arms are crossed exactly as in
the two preceding positions with your arms held pointing up at eye level. Follow the same
254 I ISOMETRIC POWER ReVOLUTION
A
breathing and relaxing protocols as in posi-
tion A & B. BE SURE TO REPEAT WITH
LEFT ARM IN TOP POSITION.
NOTE: these 6 positions create very pow-
erful and intense contractions of the pec-
toral muscles and may cause the muscles
to cramp. If that happens, simply relax the
muscle and rub gently until the cramp sub-
sides. In just a few weeks you'll be amazed
at the shape and definition of your pec-
toral muscles, particularly if you practice
these 6 contractions in combination with
the Classic Isometric Contractions for the
pectoral muscles as found in Chapter 6.
B
POSITIONS
c
ISO POWER FLEXES
FOR A N AWESOME C f-LE S T
PECTORAL EXERCISES #7-9
Pectoral Power Flexes #7-9
PECTORAL POWER FLEX #7-THE MCSWEENEY WRIST TWIST
This exercise is the starting position of a DVR (Dynamic Visualized Resistance) exercise that
was taught by the famous martial arts Master John McSweeney. It allows you to powerfully
contract both triceps and pectorals simultaneously.
With the back of your hands together as shown and your arms held straight down in front of
your body, pull down as hard and intensely as possible while inhaling for 3 to 4 seconds.
Imagine that your arms are pulling your shoulders together and over the front of your body.
Upon reaching peak contraction, begin a slow, controlled exhalation for 7 to 12 seconds while
making an f-f-f-f or s-s-s-s sound-contracting as powerfully as possible the entire time. Relax
and power breathe for 7 to 10 breaths before moving to contraction #8.
PECTORAL POWER FLEX #8-FOR THE SERRATUS MAGNUS OR RIB BOX
Assume the position shown with your shoulders back and down. Your hands are flat and open on
your abdomen. While inhaling for 3 to 4 seconds, expand your rib cage as far as possible, attempt-
ing to push out the air and spread your rib cage. Upon reaching peak contraction, begin a slow,
perfectly controlled exhalation for 7 to 12 seconds while making an f-f-f-f or s-s-s-s sound-trying
to maintain the flexion of your rib cage to its maximum. Relax and power breathe.
256 I ISOMETRIC POWER ReVOLUTION
CONTRACTIONS
PECTORAL POWER FLEX #9-(NO PHOTO SHOWN OR NECESSARY)
I learned this exercise from the original Charles Atlas Course and have been practicing it
since I was 10 years old. Though it is very simple and can be done anytime during the day,
it yields great results and enhanced muscle control.
While standing erect with your hands hanging normally at your sides, inhale for 3 to 4
seconds while bearing down the shoulders and arms at the same time, thereby contracting
the chest muscles as powerfully as possible. Upon reaching peak contraction, begin to slowly
exhale for 7 to 12 seconds while making an f-f-f-f or 5-5-5-5 sound. Relax and power breathe.
So there you have it, 9 powerful contractions that will shape and enhance the strength of
your pectoral muscles in the most direct manner possible. In addition, you may perform the
Classic Isometric Contractions from Chapter 6 to achieve the best, most enhanced results.
One other exercise you may wish to add to your chest building program is the Atlas Push-up
Variation #1, which is found on page 97. This exercise was number one in the world famous
Charles Atlas Dynamic Tension Bodybuilding Course and was foundational, because of the
incredible blood volume that it pumps into the muscles. Believe me, you'll know what the
word pump means after you've done a few sets of it.
ISOMETRIC POWER FLEXES I 257
ISO POWER FLEXES
FOR THE LATISSIMUS
DORSI MUSCLES
LATS EXERCISE #1
Latissimus Dorsi Flex #1
Back in the history section, I shared with you the page from Victor Hugo's Les MiserabLes that told
how Jean Valjean had used a mysterious system of "statics" to develop his incredible strength and
physique. Well, the story didn't end there. As a result of his incredible development due to his
daily bouts with "Static Isometric Contraction," Valjean had a perfect "V" shaped back. It was so
perfect that Inspector Javert could pick him out in a crowd. So, the bottom line is that I will
now show you a mysterious system of 3 statics that are guaranteed to develop awesome "lats,"
and if Javert comes after you, don't blame me.
LATISSIMUS POWER FLEX #1: Position a book just above the top of your knee as shown.
Inhale deeply for 3 to 4 seconds while pulling down and contracting your latissimus dorsi
muscles as powerfully as possible. Upon reaching peak contraction, begin a slow, controlled
exhalation for 7 to 12 seconds while making an f-f-f-f or s-s-s-s sound. Upon completion, relax
and power breathe for 7 to 10 breaths.
This is my favorite Latissimus Power Flex exercise. It yields excellent results.
258 I ISOMETRIC POWER ReVOLUTION
POWER FLEXES
FOR T H E L ATISSIMUS
DO R S I MU SC L ES
LATS EXERCISES #2-3
Latissimus D 0 r s i Flexes #2-3
LAT ISS 1M U S pow E R FLEX #2: Using the back of a chair, reach out and grasp the top of
it. Keep your back as straight as possible and keep your shoulders stationary as you inhale for 3
to 4 seconds while tensing your back muscles as powerfully as possible. Upon reaching peak
contraction, begin a slow, controlled exhalation for 7 to 12 seconds while making an f-f-f-f or
s-s-s-s sound. Upon completion, relax and power breathe for 7 to 10 breaths before moving to
contraction #3.
LATISSIMUS POWER FLEX #3: Standing in front ofa mirror, flex you lats out as far as
possible while deeply inhaling for 3 to 4 seconds. Watch the muscles closely, and upon reaching
peak contraction, begin a slow, controlled exhalation for 7 to 12 seconds while making an f-f-f-f
or s-s-s-s sound. Upon completion, relax and power breathe for 7 to 10 breaths before moving to
the next section.
260 I ISOMETRIC POWER ReVOLUTION
# 2
POSITIONS
ABS EXERCISE #1
liThe abdomen is the reason why
man does not easily take himself
for a god. "-Friedrich Nietzsche
ISO POWER FLEXES
FOR THE ABDOM L N l,S
Abdominal Contraction #1
Let's be real. No muscle group has received as much attention from the general public in the
last few years as has the abdominals. In fact, if you turn on the television and start channel
surfing, I can almost guarantee you will find one or more infomercials trying to sell you the
latest ab gizmo. But the truth is you don't need any of them. If you perform Isometric
Contraction of the abdominal muscles multiple times throughout the day, you will do far
more for your abs and waistline than any ab gizmo could ever accomplish. How so? Because
with Isometric Power Flex Contraction you are exercising the abdominal muscle structure in
the most direct way possible; whereas, if you are using any ab gizmo, you'll be working against
"it" rather than focusing your attention on the contraction of the abdominal muscles them-
selves. As a result, you'll be spending money you don't need to spend and still not get the
results you want and can easily achieve by learning how to contract your abdominal muscles
directly the Iso Power Flex way.
And by the way, no amount of exercise will give you beautifully sculpted abdominals if they
are hidden under a layer of fat. To get rid of that layer of fat, follow the nutritional suggestions
262 I ISOMETRIC POWER ReVOLUTION
ABS POWER FLEX # I: At any time
throughout your day, while either sitting or
standing, simply inhale for 3 to 4 seconds
while trying to touch the front abdominal
muscles to the spine (at least that's how it
feels). While maintaining the contraction,
slowly exhale for 7 to 12 seconds while making
an f-f-f-f or 5-5-5-5 sound. Upon completion,
relax and power breathe for 7 to 10 breaths.
This exercise can be repeated throughout the
day with fantastic results. So now you have
no reason to ever have a bulging gut-not
now ... not ever.
outlined earlier and add 20 minutes of daily
aerobic/cardio exercise to burn calories and
increase your basal metabolic rate.
So let's get to the 5 abdominal Iso Power
Flexes. The last 4 are done in sequence, and
#1 can be done anytime throughout the day
to flatten the abdomen to an amazing extent.
ISO POWER FLEXES
FOR T H E ABDOMJNA S
ABS EXERCISES #2-5
Abdominal Contractions #2 - 5
ABS POWER FLEXES #2- 5: Study the photos and note the 4 positions. Starting with
position A, you complete each position following the exact same contraction and relaxation
protocols.
Inhale deeply for 3 to 4 seconds while bending slightly forward with your hands on your thighs
and flexing your abdominals downward as powerfully as possible into a peak contraction.
Slowly exhale for 7 to 12 seconds while making an f-f-f-f or 5-5-5-5 sound. Upon completion,
relax and power breathe for 7 to 10 breaths.
Continue with positions B, C, and D.
Although you can perform multiple repetitions of each position throughout the day, only one
is necessary to achieve excellent results.
264 I ISOMETRIC POWER ReVOLUTION
A
c
B
POSITIONS
o
ISOMETRIC POWER FLEXES I 265
ISO POWER FLEXES
FOR POWERFUL HIPS
AND BUTTOCKS
HIPS & BUTTOCKS EXERCISE #1
Hips & Buttocks FIe x
Powerful hips and buttocks mean a great deal to your athletic performance, because they
are used extensively in running and jumping. Whether you enjoy sprinting, long distance
running, volleyball, basketball, football, martial arts, or any other sport, you need strong
hips and buttocks, because this region is the source of power in the beginning of all lower
body motion.
While all lower body Iso Power Flexes work this region to some extent, the following exercise
focuses directly on these important muscles.
HIPS & BUTTOCKS FLEX: While holding the backofa chairforbalance, stand on your
toes and lean slightly forward. Begin to inhale deeply for 3 to 4 seconds as you powerfully
contract the muscles of your hips and buttocks. Upon reaching peak contraction, begin a
slow controlled exhalation for 7 to 12 seconds while making an f-f-f-f or 5-5-5-5 sound and
maintaining the contraction as intensely as possible. Upon completion, relax. Power breathe
for 7 to 10 breaths, and move to Iso Power Flex for the Thighs.
266 I ISOMETRIC POWER ReVOLUTION
ISOMETRIC POWER FlEXES I 267
ISO POWER
FOR STRONG
THIGHS AND
FLEXES
SHAPELY
CALVES
THIGH EXERCISES #1-2
T h i g h Power Flexes
# I - 2
This section will complete your Iso Power Flex Exercises for the specific muscle groups. We have
covered your entire body. This section will explain how to develop your thighs and calves.
As with the other exercises you have already learned, these exercises call upon the muscle
structure of other parts of the body that come into play. For instance, you will also be working
the muscles of your feet in these exercises. For anyone who wants strong, beautifully shaped
thighs and calves, these exercises deliver and carry none of the risks of spinal compression or
knee injury that would be caused by the use of heavy weights to accomplish the same goal.
For that reason alone, Iso Power Flex is vastly superior for safe, lifelong development of the
thighs and calves.
268 I ISOMETRIC POWER ReVOLUTION
THE CRANE THE SWAN
TH I G H POWER FLEX # I: Stand with your legs together. While inhaling deeply for
3 to 4 seconds, slowly lift your heel while bending the knee toward your right buttock and
flex your thigh biceps as powerfully as possible. Upon reaching peak contraction, hold for
7 to 12 seconds while making an f-f-f-f or 5-5-5-5 sound and maintaining the contraction as
intensely as possible. Upon completion, relax. Power breathe for 7 to 10 breaths, and
repeat with left leg.
THIGH POWER FLEX #2: Stand with your legs together. While inhaling deeply
for 3 to 4 seconds, slowly lift your right leg away from your body while slightly bending
at the knee. Pull the entire leg back and up and tense as powerfully as possible (yes, you
will need to lean forward). Upon reaching peak contraction, begin a slow, controlled
exhalation for 7 to 12 seconds while making an f-f-f-f or 5-5-5-5 sound and maintaining
the maximum contraction the entire time. Upon completion, relax. Power breathe for 7
to 10 breaths, and repeat with left leg.
ISOMETRIC POWER FLEXES I 269
ISO POWER FLEXES
FOR STRONG, SHAPELY
TH I G H S AN D CA L VES
THIGH EXERCISES #3-5
T h i g h Power Flexes #3-5
The next 3 Iso Power Flex Contractions are performed one leg at a time in 3 positions. The
breathing, contraction, and relaxation protocols are the same for each position. Only the foot
position changes.
Each exercise begins with a deep inhalation for 3 to 4 seconds while powerfully contracting the
muscles. Hold at peak contraction for 7 to 12 seconds while making an f-f-f-f or 5-5-5-5 sound
and maintaining the maximum contraction the entire time. Upon completion, relax. Power
breathe for 7 to 10 breaths, and then perform the same contraction with the opposite foot.
T H I G H POW E R F LEX # 3: Your toes are raised straight ahead; your heel is on the floor,
and your knees are locked.
THIGH POWER FLEX #4: With your leg slightly in front of your body, twist your
foot to the left and raise your toes as high as possible while keeping your heel down and
knee locked.
270 I ISOMETRIC POWER ReVOLUTION
# 3
THIGH POWER FLEX #5: With your
leg slightly in front of your body, twist
your foot to the right and raise your toes
as high as possible. Keep your heel on the
ground, knee locked, and flex as power-
fully as possible following the correct
breathing and relaxation protocols.
# 4
POSITIONS
# 5
ISOMETRIC POWER REXES I 271
ISO POWER
FOR STRONG,
THI GHS AND
CALF EXERCISES #1-3
Col f
Power Flexes #1
FLEXES
S H APELY
CALVES
3
There are 5 separate contractions for the calves. Once again, only the positions change. The
breathing, contraction, and relaxation protocols are identical for each.
Each exercise begins with a deep inhalation for 3 to 4 seconds while powerfully contracting the
muscles. Hold at peak contraction for 7 to 12 seconds while making an f-f-f-f or 5-5-5-5 sound
and maintaining the maximum contraction the entire time. Upon completion, relax. Power
breathe for 7 to 10 breaths, and then perform the same contraction with the opposite foot.
CALF POWER FLEX # I: Stand with your right leg slightly bent at the knee, with your
heel raised as high as possible. Flex your calf muscles as hard as possible. Relax. Repeat with
your left leg.
CALF POWER FLEX #2: Stand with your right leg slightly bent at the knee, with your
toes pointing left. Raise your heel as high as possible while tensing your calf muscles as
intensely as possible. Relax. Repeat with your left leg.
272 I ISOMETRIC POWER ReVOLUTION
# I
CALF POWER FLEX #3 : Stand with
your right leg slightly bent at the knee,
with your toes pointing right. Raise your
heel as high as possible while tensing
your calf muscles as intensely as possible.
Relax. Repeat with your left leg.
# 2
POSITIONS
# 3
ISOMETRIC POWER FLEXES [ 273
POWER FLEXES
FOR STRONG, SHAPELY
T H IGHS AND CALVES
CALF EXERCISES #4-5
Coif Power Flexes #4 5
CALF POWER FLEX #4: Place your right leg on a box or stool. Raise up your toes,
flexing your calf muscles as intensely as possible while lifting your heel as high as possible.
Relax. Repeat with your left leg.
NOTE: you may wish to change positions of your foot as previously. The choice is yours.
CALF POWER FLEX #5: Place your right leg on a box or stool and raise up your toes as
high as possible while your heel remains down. Flex as powerfully as possible. Relax. Repeat
with your left leg.
274 I ISOMETRIC POWER ReVOLUTION
# 4
POSITIONS
# 5
ISOMETRIC POWER FLEXES I 275
MUST READ!
HOW TO USE ISOMETRIC POWER
FLEX CONTRACTIONS TO YOUR
BEST ADVANTAGE
In Chapter 7, we featured 100 Classic
Isometric Contractions that would
In fact, famed bodybuilder Arnold
Schwarzenegger stated in his book The
Education of a Bodybuilder that for several
weeks before a contest he didn't lift
weights at all. Rather, he practiced "pOS-
strengthen and sculpt all of your body's • ing" and flexing his muscles as power-
fully as possible in fronLof. a mirror .to
muscle groups on both sides of the
body from your neck to your toes at
multiple angles for maximal muscular
strength and development.
Having gone through Chapter 8, you
have learned an additional S6 Isometric
Power Flex Contractions that rely solely
on contracting your muscles as powerfully
as possible at their greatest angle of II pull "
or contraction. Both methods yield
extraordinary results and can be used
either separately or blended together in
bring out maximum muscular separa-
tion and definition and to shed all traces
of body fat. That, my friend, is Isometric
Power Flexing just as you have learned
in this chapter, and you can accomplish
the same objective by mastering these
S6 featured Isometric Power Flexes.
So why is it that these Isometric Power
Flexes have such a powerful effect?
Because these exercises don't just stretch
your muscles. They literally infuse blood
into those unused fibers deep in the center
any combination you desire.
of your muscles. Believe me, no gym
If, for instance, you choose to use • equipment can possibly work a muscle the
Isometric Power Flexes separately, you will way your mind can. Plus, these exercises
be flexing your muscles to their maximum protect your joints, tendons, and liga-
limit and assuming postures that are in
some instances very close to those
assumed by professional bodybuilders in
their posing routines. The results that can
be achieved with this method are nothing
less than sensational.
276 I ISOMETRIC POWER ReVOLUTION
ments and cause no spinal compression of
any kind. That means they are the perfect
anti-aging exercises for a lifetime of
health, strength, and youthful vitality.
Practice them daily, and you'll not only
add years to your life but life to your years.
ACKNOWLEDGMENTS
My appreciation to my friend and director
of literary development for Bronze Bow
Our Bronze Bow forum members, who lit-
erally prove each day the truth of "One
Publishing, Lance Wubbels, and my friend • for Alt All for One, II and for being exam-
and chief designer, Gregory Rohm, for their pIes to the world.
consistent support, encouragement, feed-
back, and faith. They, along with my friends
and business partners, Dave Koechel and
Duff Smith, have taught me that "No one is
smarter than all of us together. II
SPECIAL THANKS TO:
My Wife, Denise, for her love, undying
support, and belief in me. For being mine
and for constantly reviewing unpolished
drafts of this manuscript.
My photographer, Tom Henry, for using
his incredible artistic gifts on my behalf.
You're incredible, Tom.
To Gordan Anderson, physical culture his-
torian, for his friendship and mentorship.
I'm truly grateful.
To Roger Fillary and Gil Waldron in grateful
appreciation for all their generous contribu-
tions to physical culture and especially for
the website, www.sandowplus.co.uk.
To my Lord and Savior Jesus Christ, for
saving me and bringing me opportunities
beyond my dreams.
And, finally, my deepest thanks to all my
past teachers, students, and other sources
Dr. Neal Eslinger, for proving firsthand • of inspiration, who are too numerous to
the power of the methods we teach, and name, but who are now a part of me.
for the superb job of modeling the various
Thanks to all of you.
Isometric Power Flex Exercises. Thanks, •
Doc. I love you big time. • John E. Peterson
ACKNOWLEDGMENTS I 277
testimonial #1
From: Joris Schlotz, The Netherlands
I'm 30 years old and live in the Netherlands. I worked out with weights since I was
22, but a year ago I had to give up training because of a shoulder and back injury
I sustained during training. In May 2006, I came across John Peterson's Pushing
YourseLf to Power and began practicing the Transformetrics™ techniques diligently
(with some skepticism at first). To my delight, I noticed a definite increase in muscle
mass after having been on the system for a mere three weeks!
However, it wasn't until a few days ago that I really became a convert. Some of my
friends invited me to join them for a workout in the gym. To my absolute astonish-
ment, I was not only able to bench press and lift the same weights I had used when
I was in my weight training prime, I could even crank it up a notch and train with
weights that had been beyond my limit. My friends were shocked as well. Until that
moment they had never taken my "weight free" workout seriously.
I was a little worried that I had pushed it a bit too far in the gym, but I didn't experience
any muscle ache or soreness. I am truly amazed by what the Transformetrics™ system has
done for me. In only 4 to 5 months I reached a level of fitness that 7 years of weight train-
ing couldn't deliver. My only regret is that I didn't discover Transformetrics™ sooner.
testimonial #2
From: Reverend Barry Hobson, United Kingdom
I am 49 years old, and before I adopted John's training methods I lifted weights for
many years. I had tried every workout system under the sun, but in reality my health
and physique were in decline. I suffered from a variety of muscle/tendon problems,
which were exacerbated by years of macho weight training.
Since I discovered Transformetrics™, I have been rejuvenated. I even have myoid
drive back to believe that I can achieve new things. For example, I now train almost
every day and feel I am in control of my training and am not stuck on some preordained
weight that I have to lift no matter what. The evidence for this is that since I have been
practiCing this protocol I have gained in both size and strength. In fact, I feel a bit silly.
What is a 49-year-old man doing believing he can set new strength and health targets he
failed to achieve when he was younger? Truth is, this stuff simply WORKS.
278 I ISOMETRIC POWER ReVOLUTION
testimonial #3
From: Edward Yah, Republic of Singapore
I started exercising about a year ago and gave up almost immediately. As a child, I was
not into sports and lived a sedentary life. Whenever I started exercising, I wondered if
I was doing the exercises correctly, how I should progress, and why I didn't see the
results I desired. All those questions added to my frustration and despair. In high
school, my physical education teacher gave up on me and said, "What good are you?
You can't even carry your own body weight!"
When I discovered Bronze Bow and the Transformetrics™ training system on the
Internet, the fact that I could do the exercises at home was appealing. I felt so awk-
ward in a gym and was concerned that people would laugh at me. I discovered that
the Transformetrics™ system was easy to learn and do. The books Pushing Yourself to
Power and The Miracle Seven were indeed a godsend. I read the books intently and told
myself the Tiger Moves were absolutely doable. For the first time I discovered the joy
of working out without feeling sore all over.
And, fortunately for me, the friendship and encouragement I found on the Bronze
Bow forum helped me keep going no matter how I felt. I started doing the Tiger
Moves every day at slightly higher tension, and within a week I mastered the basic
ability to control the muscles in my chest that I didn't even know were controllable!
That gave me great encouragement, and I continued. After the second week, I began
to see slight improvement in muscle definition all over my body, and my muscles felt
harder and tougher. I was exhilarated, and my confidence soared.
I decided it was time to overcome a power calisthenics that had always terrified and
disappointed me-the push-up! I was pleasantly surprised that after only 3 weeks of
Tiger Moves, I could complete my first 6 reps of push-ups! This reinforced the endless
possibilities that the Transformetrics™ training system offered, and I felt good about
it in every way. To say I was highly motivated was an understatement!
Last month, doing 10 reps in a set, I continued doing sets throughout the day and
accomplished 100 reps in a single day. Going from 0 to 100 push-ups per day may not be
a monumental accomplishment for many people, but it is something of a miracle for me.
Since learning the Bronze Bow principle, I have never looked back ... and now I'm
looking forward to the day when I can accomplish what John Peterson, the most impor-
tant role model in my life thus far, advocates-the ultimate Trinity of Health and Fitness.
TESTIMONIALS I 279
testimonial #4
From: Dr. Lorenz Buswell, Switzer/and
I am a 40-year-old Swiss physidan, who started exerdsing regularly 7 years ago. I used to
run and cycle regularly and thought I was in good shape. Three years ago I started Krav
Maga, an Israeli self-defense system, but quickly realized my body was globally out of shape.
I couldn't even do a push-up, and when I tried to kick, I lost my balance and sometimes fell
over. Before this, I was proud of my ability to run for 2 hours straight, even though I had an
unreasonable amount of abdominal fat. One of the other practitioners used to make fun of
me: "What are you doing here? Look at you. You have no chest and no arms./I
With my profession and 4 children to father, I needed a system I could use at home after
10 o'dock. I surfed the Internet and ended up ordering Pushing Yourself to Power and began
creating different routines from the exercises in that book. Then I got The Miracle Seven and
started to do the Tiger Moves regularly. Recently, I bought the Trinity of Health and Fitness
DVD and did the three exerdses almost exclusively for 3 weeks with great results. This
DVD even got my lO-year-old daughter started on doing the exerdses almost every night.
For the past 3 years I have been exercising every day for at least 1 hour with the
Transformetrics™ methods, changing routines frequently. Recently, my wife said 1 was
the only man of my age without a sagging belly! I have progressed a lot in my martial
art, and my teacher has asked me what I was doing to transform my physique. The
other practitioner went from being critical to saying he would like to look like I do
now. This summer we went camping for a few days in a tent. No problem. Every
evening I did the Tiger Moves and a few other exercises outside the tent.
Your system has been a lifesaver. My energy levels are high all day. I can play with my chil-
dren and carry the smaller ones for long distances without strain. I exerdse at home every
evening in the same room as my wife. If the children need me, I am there. Before I would be
gone from the house in the evening for 2 hours at the gym. I am so pleased to have found
Transformetrics™. I don't even want to imagine what my life would be like without them.
testimonial #S
From: Mark Baldwin, Arizona, USA
John Peterson is the KING of Isometric and body weight training. My physique has
improved remarkably since I met John. Applying his vast knowledge about using
your body to achieve maximum gains in muscular size, strength, and definition, I am
in the best shape of my life ... at 38 years old!
280 I ISOMETRIC POWER ReVOLUTION
testimonial #6
From: Matt Gunther, New Jersey, USA
I am 42 years old and have been a consistent and disciplined practitioner of
Transformetrics™ for about a year now, and my transformation continues to evolve. The
funny thing for me is I'm lighter now than I've ever been (about 175 pounds), but I'm much
stronger and actually have better definition than when I was at 190 pounds. I can perform 10
pull-ups, which I could never do until I started using the exerdses in Pushing Yourself to Power.
The real beauty of John's program is that you can devise your own exercise program,
using it anywhere and anytime. This is great for a busy person such as me. A lot of people
ask me what exerdses I do, and I tell them about Transformetrics™. In my opinion, this
program could put a lot of health clubs out of business.
testimonial #7
From: Henry Marczak, Ontario, Canada
I first realized the benefits of calisthenics when I started Tai Chi Chuan back in 1979. I
was amazed at how strong and muscular my legs got, and since then I have exercised
regularly. I never got into bodybuilding, but I did start to use a home weights set in
1984. In 2000, I came down with pneumonia and had a huge cyst in my right lung, and
I got so weak I could barely stand up. The doc set me up with a surgeon who was going
to remove the lung, but instead I gave acupuncture a try, and it helped.
About the same time, I received the famous Charles Atlas Dynamic Tension Course.
I originally had the course in 1970, but I didn't have the diSCipline to stick with it.
This time, however, I was excited about it, and all the exercises made sense. And, yes,
I fully recovered from my lung illness.
Eventually I got copies of Pushing Yourself to Power and The Miracle Seven. These books are
great and have given me more scope to work with. In 2005, I took up Aikido, a modern
Japanese martial art, and then got a job on a building site, where I badly strained both my
arms. The only exerdses I could do were the non-apparatus methods I had been learning.
Pull-ups were impossible, and I still struggle with them but practice them often from wooden
beams at work. Push-ups were a regular drill, and I also discovered the true power of
Isometrics. Isometrics are the workingman's best friend, and doing Aikido four times a week
doesn't allow for the use of weights.
Transformetrics™ is the way. Everybody's doing it.
TESTIMONIALS I 281
testimonial #8
From: Rob Gillson, Michigan, USA
I'm 36 years old and live in Battle Creek, Michigan. While I wasn't an elite athlete
as a youth, I participated in sports and was active with my friends. But when I went
to college and was working fulltime, my exercise time quickly diminished.
When I was 25, I enrolled in a martial arts school. That kept me busy, with learning
and practicing the movements. Still, I wanted to increase my strength, which the
martial arts alone did not help me accomplish. So, for years I played around with dif-
ferent routines and joined a couple local gyms. But the gym environment didn't help
me get into the condition I wanted. And all those hours in the gym took away from
my practice of martial arts, so I quit the gym.
I searched the Internet for "non-equipment"-based workouts and was surprised to
find many sources. But there were few that actually met my criteria for no equip-
ment. Eventually I came upon John Peterson's Pushing Yourself to Power, but I just
couldn't grasp the concept of "Dynamic Visual Resistance" at the time. I was already
experimenting with what I now refer to as "dynamic self-resistance" exercises, so I
stayed with what I knew and enjoyed.
A couple years later, I found Bronze Bow Publishing and its Internet forum. I was one
of the many forum members who preordered The Miracle Seven book. To say I was
impressed with what I received is an understatement. I immediately began practicing
the Tiger Moves, starting with one set of 10 reps of each move, because that amount
tired me out. However, the results I achieved were amazing and fast. And, what's better
is that I never experienced the typical muscle soreness I got with weights.
I soon noticed my sports jacket fit tighter, especially under the arms. And within a
few months I noticed I had to tighten my belt another notch, as my waistline was
decreasing. I attribute this to my performance of the" Abdominal Contraction."
Recently, I traveled out of town for a conference. It's the first time I've ever been able to
work out when I wasn't home.
I have a desk job, so finding a system of exercises I can do anytime, anywhere has
definitely been a blessing. Whenever I hear someone talk about wanting to start work-
ing out, I mention Bronze Bow and its many publications. I don't see how a person
can go wrong there. Now, the only resistance workout I do is Transformetrics™-based.
I thank God and John Peterson for the development of Transformetrics™. My only
regret is that I didn't find this system earlier.
282 I ISOMETRIC POWER ReVOLUTION
testimonial #9
From: Cliff Arceneaux, Alabama, U S A
I am a 32-year-old physician assistant, who lifted weights on and off for many years.
I did whatever the muscle magazines told me to do. I found some personal identity in
lifting heavy amounts of iron to the awe of others. Then I herniated two lumbar discs
in my back, my shoulder had its days of pain, and a torn tendon in my knee would be
aggravated with squats. Then I tore a ligament in my wrist when the weight wobbled
while I was benching with two 90-pound dumbbells.
During the summer 200S, budget cuts forced me to dump my cherished but only used
once-a-week gym membership. So I started playing around with body weight exercises
and tried some books and programs that I didn't like. I saw Pushing Yourself to Power on
Amazon.com and read some good reviews. My wife liked the fact that the book was
cheaper than a kettlebell, so with a hefty amount of skepticism and hope we bought it.
After one workout, I was sold. I was amazed that I could get a great workout at home
without equipment and achieve the same "pump" I got from weights. These workouts
require a new kind of strength, a tougher one than I used in lifting iron. It requires a
focus and intensity I had not used in my previous training. After only 2 weeks of using
the Transformetrics™ workout, my wife commented, "Your muscles look bigger."
I've been working out consistently for a year now, which is something of a personal
record by itself. Usually I would have hurt myself by now and had to recover or just
gotten too bored. My shoulder and wrist feel great, and the torn patellar tendon in my
knee is no longer a problem. The Transformetrics™ system is built to heal and prevent
injuries, promoting consistency. And consistency is the real difference between a good
training system and a great one.
I look better, feel better, and am stronger than ever. I recently tested my strength at
the gym and was thrilled with the results. I have increased in strength, not just main-
tained. For instance, having been st uck just barely benching my body weight, I can
now bench well over that for solid reps with no problems. Whoo-hoo!
I am thankful to John Peterson and the Bronze Bow forum members for continuing
to teach me that "You Are Your Own Gym."
TESTIMONIALS I 283
testimonial #10
From: Lou Delpho, Florido, USA
I am 58 years old and fortunate to be alive. I have degenerative joint disease from
head to toe, which probably started years ago when I was almost killed by a drunk
driver who hit my car head-on. My family doctor worked on me in the emergency
room that night and couldn't recognize me because my face was so messed up.
Besides numerous other injuries, I lost the sight in my left eye due to the accident. A
later car accident, where I was hit by a car going 100 miles an hour, gave me a frac-
tured sternum and dislocated thumbs. In all, I've had 52 surgeries, including 2 cervi-
cal fusions, tendons and ligaments stapled to my shoulder to prevent dislocation, a
collarbone cut out due to injury, surgery on my lower back for a herniated L-4 disc,
and numerous other fusions.
Last year my daughter had to rush me to the emergency room because I had an
abscess on my intestines that burst, and I had to have a foot of my intestine removed. I
had complications from that surgery and couldn't work for 7 months. My weight shot
up to 188 pounds, and I'm only 5'1". That extra weight made my joint pain worse. I
couldn't walk across the room without having chest pain, and my pulse would shoot
up to 132 or higher. I felt as though I was going to pass out. My doctor wanted me in
the hospital for fear of a possible heart attack or stroke, but I couldn't afford it. I'm on
disability income and work 15 hours a week at a video store for minimum wage.
I was desperate and scared. I decided one day to try to speak with John Peterson. I told
him what was going on, and he listened patiently and then told me something that
changed my life. He said that despite my joint pain, I could still do Isometrics. After I
hung up, I had a choice to make-either continue on as I was or I could try to do some-
thing about it. I decided to take John's advice and set out to get better. I found a way to
modify my body weight exercises to lessen the pain, did The Miracle Seven exercises, and
focused on Isometrics. After 3 months I had lost 32 pounds and looked as good as I did
when I was in my twenties! My customers at the video store all ask me what in the world
I did to change. I tell them about Pushing Yourself to Power and The Miracle Seven plus
Isometrics!
The point is that if these methods can produce results in a busted up 57-year-old man
like me, just think of the results it can have if you're healthy. One phone call changed
my life, and I am living proof that John Peterson's methods can change your life as well.
284 I ISOMETRIC POWER ReVOLUTION
AT BRONZE BOW PUBLISHING WE ARE COMMITTED
to helping you achieve your ultimate potential
in functional athletic strength, fitness, natural
muscular development, and all-around superb
health and youthfulness.
O
ur books, videos, newslet-
ters, Web sites, and training
seminars will bring you the very
latest in scientifically validated
information that has been care-
fully extracted and compiled
from leading scientific, medical,
I health, nutritional, and fitness
journals worldwide.
l our goal is to empower you!
To arm you with the best possi-
ble knowledge in all facets of
strength and personal develop-
I
ment so that you can make the
right choices that are appropriate I
for you.
Now, as always, the difference
between greatness and medi-
ocrity begins with a choice. It
is said that knowledge is power.
But that statement is a half truth.
Knowledge is power only when
it has been tested, proven, and
applied to your life. At that point I
knowledge becomes wisdom, and
in wisdom there truly is power. The I
power to help you choose wisely
So join us as we bring you the
finest in health-building informa-
tion and natural strength-training
strategies to help you reach your
ultimate potential.
FOR INFORMATION ON ALL OUR EXCITING NEW SPORTS AND FITNESS PRODUCTS, CONTACT:
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612.724.8200 Toll Free 866.724.8200 FAX 612.724.8995
From OHN PETERSON
ANYTIME. ANYWHERE. TOTAL STRENGTH
& FITNESS FOR MEN & WOMEN.
Imagine a complete strength and fitness program that slims, shapes,
and sculpts your entire body in just 20 minutes a day. A program you
can do anytime and virtually anywhere. A program so complete it
requires no gym and no exercise equipment. Best of all, a program that
covers every muscle group from your neck to your toes and delivers vis-
ible results in as little as 3 weeks.
Using the revolutionary Transformetrics™ Training System that
utilizes time-tested body sculpting techniques along with high-tension
Isometrics that literally allow you to become your own gym,
The Miracle Seven offers:
• A 20-minute per day weekly plan
that sculpts the entire body to its own
natural perfection.
• Detailed day-by-day exercise
instruction, fully illustrated with
photos that show each and every
exerCise.
• A special "speed it up" program
that accelerates fat-burning results
for those who want to see their
results yesterday.
• A comprehensive nutrition
plan that allows you to lose body
fat faster than you gained it while
providing easy to follow guide-
lines for eating healthy.
• The exhilaration that comes
from knowing that you have complete control over your body, your
life, and your destiny!
i1i! Available at www.bronzebowpublishing.com iij
From OHN PETERSON
IF YOU'VE BEEN LOOKING FOR AN EXERCISE SYSTEM that will
give you the results you've always dreamed of having, does not
require either a gym or expensive exercise equipment, can be done
anytime and anyplace without requiring an outrageous commit-
ment of time, you're holding it in your hands.
Based solidly upon the most effective exercise systems as taught by
Earle E. Liederman and Charles Atlas during the 1920s, Pushing
Yourself to Power provides you with everything you need to know to
help your body achieve its natural, God-given strength and fitness
potential. Whether your desire is simply to slim down and shape
up, or to build your maximum all-around functional strength, ath-
letic fitness, and natural muscularity, you will find complete train-
ing strategies specifically tailored to the achievement of your per-
sonal goals.
Precisely illustrated with 100s
of clear, detailed photos show-
ing every facet of every exer-
cise, you'll never have to
guess if you're doing it right
again. You'll achieve the
stamina you've always
wanted in less time than it
requires to drive to a gym
and change into exercise
clothes. Feel what it's like
to have twice as much
energy as you ever
thought you'd have!
iii! Available at www.bronzebowpublishing.comlti
From OHN PETERSON
THE TRANSFORMETRICS™ TRAINING SYSTEM offers the most honest,
straightforward approach to safe, lifelong strength, youthfulness,
and long-term fat loss ever created. It is founded on the premise
that there are no quick fixes , no magic diets, and nobody has a
magic wand to give people the lithe, athletic, sculpted physique
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ISOMETRICS, when done correctly, can reshape a person's physique and add strength beyond imagination without the person ever moving a muscle. By powerfully contracting the muscle in an isolation hold, a person can create lean, perfectly sculpted muscles, shed fat, and achieve the unmistakable glow of perpetual youthfulness without ever having to go to a gym or lift weights or invest in expensive equipment. But the power ofIsometrics lies in being taught how to do them correctly.

JOHN e.PETERSON is a li fe long fitness expert, the author of Pushing Yourselfto Power, and coauthor of The Miracle Seven and The Ihnity ofH ealth and Fitness workout DVD. H e created the Transformetrics'" Training System that maximizes strength and fitness as well as wellness and is the founder of Bronze Bow Publishing.

0 UIION
o
author of PlLsliing YOlLrself to Power and The Miracle Seven
BRONZE

BOW~

PUBLISHING

Dedicated to the memory of Isaac Neal Eslinger. Where we saw great promise, God saw perfection.
January 27,2005 - September 19, 2005

The exercises and advice contained within this book may be too strenuous and dangerous for some people, and the reader should consult their health practitioner before engaging in them. The information in this book is for educational purposes only. Neither the publisher nor author is engaged in rendering professional advice or services to the individual reader. All matters regarding physical and mental health should be supervised by a health practitioner knowledgeable in treating that particular condition. Neither the author nor the publisher shall be liable or responsible for any loss, injury, or damage allegedly arising from any information or suggestion in this book.

ISOMETRIC POWER ReVOLUTION Copyright © 2007 John E. Peterson
All rights reserved. No part of this publication can be reproduced, stored in a retrievable system, or transmitted, in any form or by any means electronic, mechanical, photocopying, recording, or otherwise, except by the inclusion of brief quotations in a review, without prior permission in writing from the publishers. Most of the photos in the history chapter are courtesy of Sandow & the Golden Age of Iron Men. ISBN-l3: 978-1-932458-50-3; ISBN-lO: 1-932458-50-6 Published by Bronze Bow Publishing, Inc. 2600 E. 26th Street, Minneapolis, MN 55406. You can reach us on the Internet at www.bronzebowpublishing.com Literary development and cover/interior design by Koechel Peterson & Associates, Inc., Minneapolis, Minnesota.
Manufactured in the United States of America

TABLE

of

CONTENTS
ONE

CHAPTER

BEGIN with the GOAL in MIND .. . ...... 8
CHAPTER TWO

A CONCISE HISTORY of ISOMETRIC CON T RAC T ION . . . . .... . . 22
CHAPTER THREE

NUTRITION for HEALTH , STRENGTH , & LIFE LONG Vi TA LITy .. . . . .76
CHAPTER FOUR

ISOMETRIC Q&A's . . . .............. . ... 84
CHAPTER FIVE

BLOOD PRESSURE and ISOMETRIC CONTRACTION .. ... . 104
CHAPTER SIX

THE MAGNIFICENT SEVEN ... . ... . 112

CHAPTER

SEVEN

CLASSIC ISOMETRICS for a POWERFUL PHYSIQUE . . .. ... 130
CHAPTER EIGHT

ISOMETRIC POWER FLEXES ..... .214

physical culturists. and physical rehabilitation. I was introduced to a method of exercise that was and is without equal for muscle sculpting. doctors. It was a method of exercise so revolutionary in its time that it was used and endorsed by professional athletes. strength development. and physical therapists worldwide. trainers. It required no weights or equipment and required only a fraction of the time that was necessary when using conventional training methods. 4 [ ISOMETRIC POWER ReVOLUTION .NTRODUCT o N W ay back in 1963.

and it was also proven to be the safest. (Nobody ever had anyone more affirmative in their life than my grandfather and Uncle Wally were for me. I hope some of you men realize what a profound impact you can have in a boy's life if you just take the time to notice and affirm them. • . The Miracle Seven: " The first time I saw an Isometric Contraction properly performed was in July 1963. .000 volunteer test subjects at the Max Planck Institute in Dortmund. The results of their experiments and research were astounding. which was always a great time. My dad and uncles were just getting going on their World War II stories when Uncle Milo showed up. Milo was the tallest of my uncleshe was 6'3" and weighed 210 pounds of the most perfectly sculpted muscle you could possibly imagine. Now keep in my mind that my grandfather had put all six of his extensively in physical rehabilitation by medical researchers and therapists on a worldwide scale. It was about a month after my grandfather and Uncle Wally took me under their wing and put me on the Charles Atlas Dynamic Tension Training System. As a result. A. Uncle Wally and Grandpa were already telling everyone about how much muscle I had built in only 30 days. And. even though I had only been training for a month. this method was used • • . . . . . When compared to all other methods of exercises. . But somehow he looked different that day. INTRODUCTION I5 . E. Intrigued? You should be. • This is how I described my introduction to this incredible method of exercise in my second book. this method of exercise had been verified scientifically in hundreds of experiments conducted with more than 5. • . Mueller and Dr. in every case this method of exercise was proven vastly superior for the acquisition of muscular strength. Germany under the direction of Dr. when I was ten years old. of course.) The family reunion was a magical day. The occasion was the annual family reunion. Theodore Hettinger between 1946 and 1961.Most important of all. They were like two guardian angels.

and his forearms were sheer cords of muscle.sons on the Charles Atlas Training System as soon as they reached twelve years of age. Uncle Milo stood up and took off his shirt. Milo?" my uncle Robert asked. if you've ever seen the physique of the actor Woody Strode. As it turned out. Then all my uncles as well as my grandfather started talking about Isometrics. you know precisely what my uncle Milo looked like. and everyone tells me that they can see a big difference. In fact. They all looked like living." Believe me. "My gosh. When I heard Dad say that. and bigger legs. Milo reasoned that an Isometric exercise was really a Charles Atlas self-resistance exercise where so much force was applied in both directions that no movement occurred because the muscles were involved in a deadlock wrestling match against each other for 10 seconds. I did a double take. you could. It was true. AI. if not sooner. and all the brothers had exceptional physiques. breathing Greek statues." said Uncle Milo. "Well. bigger chests. Milo." more obvious than usual. I've seen lots of guys with bigger arms. "I started adding Isometrics to my Dynamic Tension Exercises about four months ago. what have you been doing? You look like someone carved you out of stone. To this day I have never seen a more perfectly developed man. but I've never seen one more perfectly put together than my uncle. "Exactly how do you do that. Milo started practicing Isometrics after he read an article about President Kennedy practicing them on the advice of the White House physicians. It was my dad who spoke up. Uncle Milo's facial and neck muscles were even 6 I ISOMETRIC POWER ReVOLUTION .

halfway up he performed an Isometric Contraction. Milo did a few self-resistance Atlas biceps exercises to warm his muscles up and then on the fourth rep. Peterson. my grandfather said. For 10 seconds his muscles looked as though they were involved in a life-or-death struggle. Why? Because this book IS that course my uncle Milo should have written back in 1963. pectorals. every muscle fiber in his neck. instead you'd be standing in line to buy the course and learn how to do it. I hope you enjoy it. leads us to this book. January 2007 INTRODUCTION I 7 . but I'd never actually seen it done until now. you'd never wonder whether or not Isometric Contraction is a valuable form of exercise." Seriously. his left arm was pushing down while his right arm was pulling up. " • And that. When Uncle Milo finished. arms. abs. Far more than just a biceps Isometric Contraction. Isometric Power Revolution . Literally.Well. "That's how the strongman Zass trained. John E. Same kind of exercises I read about years ago in Physical Culture. With all his might. No. It was an incredible demonstration of how to perform an Isometric Contraction correctly. my friend. and back stood out in bold relief. it appeared as though every muscle in his entire body was flexed to its absolute limit. if you had seen my uncle perform that Isometric Contraction on that day.

.

GUARANTEED. .~ ____________________ ____ c ~ r I ER The Master Key to Contraction and Success With Everything Isometric Else in Life YOU'RE GOING TO GET IT! And you're going to win.

perhaps more than any other exercise program. 10 I ISOMETRIC POWER ReVOLUTION .BEGIN wit h the GOAL In MIN D The Moster Key to Success With Isometric Contraction and Everything Else In Life Y our success with our Isometric Power program is predicated on following the instructions presented in this book to the letter. begins with the most important exercise in existence. A failure to heed or comprehend this introductory information or to think that it is unessential fluff or that you already know it is almost certain to short-circuit the program's effectiveness. The Master Key to Isometric Contraction. and about which most people are completely ignorant.

Although that is definitely part of the route to success. is not only sad. strength. Take a look around. these people fear that any attempt to harness their mind will backfire. Even worse. Guaranteed. Truth to tell. pay expensive gym memberships. clearly defined in your mind. This is not the way of the Transformed life. and it continually is not the way of any Transformetrics™ student or practitioner. courage. • . they flat out reject it. my friend. . There are YOU'RE GOINGTO GET IT! hundreds of thousands of people who And you're going to win. Actualizing them by following through. Let's be real. and you alone. they timidly settle for whatever life hands them. You're going to get it! And you're going to win. unless you begin with the goal. will make up your mind that nothing will prevent you from reaching your goal. Likewise. : . unless your mind is programmed properly. And they don't that? Because they don't understand the GUARANTEED. You. with faith. the end result. and that. it's living by default. exercise and diet year after year. and they are still overweight and lacking in muscle The keys to achieving this Transformation definition. Instead of boldly living the life of their dreams. BEGIN WITH THE GOAL IN MIND I 11 . Most people think that strength and fitness success is nothing more than a combination of knowing the right exercises and eating the right foods. and perseverance. Focusing on them. the truth is that you cannot get the results you want. They want someone else to give them the answers. . as you'll only end up shortchanging yourself. 2. will determine what you want in life-and you alone. when introduced to it. They go through the motions. They are literally afraid to take control of their own thinking mechanism. • · • • · · • • . 3. • • . • life-changing power that God has placed within them. my friend.That Master Key is: I. Programming the right thoughts into your mind. Think about it: you would not have invested in this Isometric Power course if you weren't influenced by the thoughts you were consciously thinking at the time you bought it. much less stick with the right exercises and nutrition program. Why is · repels failure in all facets of your life are not difficult to learn. Don't try to prove me wrong on this pOint by underestimating the power of your mind. you will not take action to give yourself the supreme state of health. and lifelong fitness that you desire and deserve. in consciousness that attracts success and but they don't get anywhere.

and passion to the mental image Let's start with Isometric Power Breathing. whenever God created something. • HOWTO PERFORM ISOMETRIC POWER BREATHING: I • breath of life: and man became a living soul" (Genesis 2:7 KJV. Instead of telling you exactly what they are in advance. First. emphasis mine). Breath is power. 2. Not only that. in which you not only think clearly but realize that you can create the life you have dreamed of living. 3. it states clearly that He pictured it in His mind first. Just follow my stepby-step instructions. In the morning. you establish order through mentally picturing what it is that you want to achieve. life. if you will just take a moment to read the creation story as found in the first two chapters of the Book of Genesis.. before arising from your bed. centers. vitality. and breathed into his nostrils the • • • • • • cult to learn. Breath is life. and you will be on the fast track to success in no time flat. I'm telling you this because the whole key to making miracles happen in your I.. after God created the first man. • Then you add power. • The good news is that this process isn't diffiWhether or not you are a Bible-believing Christian. and focuses the mind so that you can better comprehend what you're about to learn in the following chapters. Why Isometric Power Breathing? Here are three reasons: I. First of all. but the deep breathing method you're about to learn will simultaneously accomplish a number of things that I know you will be excited about. 2. life begins the exact same way. • by breathing life into it. radiISOMETRIC POWER BREATHING ance. Inhale deeply through your nostrils and imagine that you are filling your entire body right down to your toes with 12 I ISOMETRIC POWER ReVOLUTION . "And the LORD God formed man of the dust of the ground . Deep breathing puts you into an awakened state of awareness . let's go over the exercise. lie on our back and relax with your hands at your sides.require a lot of time. Second. Breath is the source of life. the man did not come to life until. you will find something fascina ting. Deep breathing calms.

• Improves dynamic strength and power due to strengthening of core muscles. 6. 7. let yourself expand. All these benefits come from just one set of Isometric Power Breathing exercises. This will not only improve your overall energy. During the exhale. while making an IISSSSS " or "fffff" sound. While performing step 5. You can also do this exercise anytime throughout the day to release mental stress and to recharge and energize yourself. s. leave nothing in your lungs. Squeeze the entire rectus abdominus from top to bottom as tightly as possible. and just in case you • missed some of the benefits in the steps • outlined above. Literally. hold for a count of 7 seconds. 3. Once you can inhale no farther. BEGIN WITH THE GOAL IN MIND I 13 . Some people lose inches of fat from their abdomens. Enough said. 4. squeeze your abdominal muscles as though you are wringing water from a wet towel. In order to get you fired up and motivated about this. here is a recap of the many benefits of practicing this breathing technique: • Increases mental clarity and alertness. then begin to exhale.enriched oxygen. • Improves digestion and elimination. it is a healthy practice to contract or pull your perineum up and inward. • Strengthens. You are then welcome to get up. squeezing until your exhale is completely finished . When you have achieved peak intensity or contraction of the abdominals. and tones the diaphragm and entire abdominal muscle structure. stand before an open window. Try to get everything out. • Cleans the lungs of stale residue. So get to it and complete 10 repetitions. tightens. and do more of the same. but greatly improve sexual function as well . hold for 7 or more seconds. Feel for yourself just how powerful Isometric Power Breathing truly is. • put the book down and take a few minutes to perform this breathing technique 10 times. Just remember to consciously flex your abdominals when performing this exercise. • Rids your entire body and mind of negative stress. • Enhances creative and mental power. • Helps you relax. Perform this Isometric Power Breathing exercise 10 times in succession before getting out of bed. while pulling in your abdominal muscles. • Now that you have read the instructions.

What the pages of this book. simply put. Note: we think in pictures. give it transformative ripped look of a gympower. And what does envision mean? It means to But what most people erroneollsly assume JJ 14 I ISOMETRIC POWER ReVOLUTION . Do heart. To merely muscles? Or do you want think a thought does not to achieve a lithe. your favorite restaurant. Since this is a book about how to give yourself radiant health. correct? In one sense. other forms of bodybuilding. this is no different from Remember that. and posibe achieved with the tive. That good need to achieve your greatest desire.see the outcome as reality before it happens. and. them to fit their own personal goals. Our thoughts are pictures. your church. of the extraordinary. "As a man thinketh in his physique you want to have. and it is the mental tool you you should feel good all over. Neal out world. your televimethods outlined here and modifying sion. you will in our mind's eye. And Not so sure about that? Take when that happens. enhance the size of your vivid emotion. Chris Rezny. We become what you want to dramatically we think about with deep. right? Now achieved their dreams by following the think of your home. But to think a nast? Or something thought backed by an in between. Okay. This is crucial for you to be feeling energized. lean. especially when you learn to harbe for anything else you want to create in ness it and combine it with the mental your life. • and our other friends featured within think of your children or spouse. your car. perfectly sculpted body and radiant health. it's "look a look at the photos of Dr. JJ because here you come. Whatever abundance of passion. That feeling is the Go lden Key to success in • desire might be for a powerful. train to get huge. great. • Eslinger. For example. Some people Our thoughts are literally what we envision. They all comes to mind? A picture. • understand. I want you to form a mental piCbecome what we think abou t. programming techniques that you will learn here. it can enthusiasm. Once you've completed your set of 10 power breaths. What do you see in your mind's and you can too! eye? One picture after another. and others to get lean. Mark Baldwin. life-affirming emoIsometric Power methtion puts it into the realm ods outlined in this book. and the MORE THAN JUST THINKING kind of body you have always dreamed of The bottom line is that we don't just having. and so on. so is he. strength. or it can life. as King ture of the kind of fitness and type of Solomon said. your choice.

clearly communicates the power of our is that they achieve their goals merely by the choice of physical exercise itself. Wright begged his • doctor for the drug. That's how powerful your him to live through thoughts and mental imagery are. piCthem daily. • nothing more they could do. What is it you want? What do of milky fluid had to be drained from you see in your mind's eye? Cmon. It's done all the time. allow yourself to think or say anything injected him on Friday about yourself that you do not wish to be but really didn't expect absolutely true. being determined by the doctors my first book. and on Mr. The choosing the right thoughts to think. and both his spleen program? Simply put. Consider the • tion. The doctors had done everyture it. Mr.. Truth thoughts to create our reality. We also know from medical science that the • tumors. It • to be cancer free! /I BEGIN WITH THE GOAL IN MIND I 15 . not under any circumstances the report. a man named Mr. It happens every day in every • Ten days after his first Krebiozen injeccity throughout the world. Pushing Yourself to Power. and it Somehow Mr. So they gave him up to die.. according to the article. Wright heard of a new simply sits back and waits for you to give experimental drug for cancer. the key is your • and liver were so enlarged that two quarts intention. you don't! For instance. THE POWER OF YOUR THOUGHTS and finally the doctor For this reason. to tell. His lymph nodes were swollen to muscle and losing fat with an exercise the size of oranges. But it was it orders. and there was they will obey. Once the orders are given and • only being administered to people whom systematically applied. According to never ever . every cell in your • doctors believed had at least a threebody goes to work to shape your body the month life expectancy.. Wright went home from the following true case history that I shared in hospital. on the following We know that it is possible for some people Monday. the weekend. Tell your muscles how you want thing medically possible in the mid 1950s them to respond to the exercises. it is imperative that you relented. less than 72 hours later. Wright who are sick to make themselves well by was walking around and feeling great. Unbelievably. Wright's behalf. weight. had exact opposite can happen by thinking • melted like snowballs on a hot stove.. Wright suffered from advanced lymphatic So what then is the Golden Key to gaining • cancer. Your flesh has an intelligence (you'll read all about it in the history section). you could In an article published in 1957 by psypractice all the classic power lifts or • chologist Bruno Klopfer in The Journal of Olympic lifts and not gain an ounce of Prospective Techniques. the doctor . way you want it." negatively.

all determine what you objectively. and if you follow through with positive action-you returned. believed it. Wright? Why did he become YOU MUST BELIEVE wrong? Let's • Do you get the point? Your mind. have or be something. his mind. hears about a new miracle cure for cancer. Wright. hear. • will meet with a positive outcome. Mr. He begs his doctor to go outside the rule and inject him . it examme beliefs. If you don't believe you can Mr. your speech. He wanted point is this: whatever you believe about to get ripped and lean while adding musyourself. your . Wright 's intellect and emotions. Dr. Who knows • section of this course wanted to accomhow long he could have lived? The simple plish two things simultaneously. will determine who and what you photos (on page 13S)-same man in both become physically and spiritually. Wright's mind. you must guard your Unfortunately. The fact that he simultaneously 16 I ISOMETRIC POWER ReVOLUTI ON . months later the American thoughts. you won't. whom you see had Mr. For • photos. and his cancer • see. think. who is terminaI. and all of your Medical Association published a nationassociations. can have or be. Then Mr. which is-HEAL! And his This applies to your strength and fitness body has no other choice but to obey! as much as it does to any other facet of Just think what would have happened your life. Wright not read the study that • pictured throughout the Iso Powerflex negated his positive belief. If you surround yourself wide study on Krebiozen that flatly announced it was worthless. He reasons to himself that the reason he has not already died is because it is his destiny to be cured of cancer and Krebiozen is the agent of that cure. believes that the miraculous cure has been found. Two days later he died. It is So what happened to inevitable! Mr. Neal Eslinger. Look at his before and after ally.that reason alone. and verbalize. your faith. and as a result his body obeys the single congruent message that it is given by Mr. Wright with positive reinforcement in what you read the study. both intellectually and emotioncle mass.

: BEGIN WITH THE GOAL IN MIND I 17 . and you cannot help but go in the direction of your dreams. writing. surrounding it mind's eye of exactly what he wanted to with power. It all starts with your breath. begin your adding greatly to his muscle mass is exhale. . : breathe deep to center yourself and take . Consider this: if man was created in the image and likeness of God. drawing. achieve and thinking about it all the time. mind-boggling for most people. but picturing it with passion and conviction. The unrevealed secret that most people never discover is not just picturing what they want. And the same can be done before anything creative is .achieved the lithe. or public speaking. Next. Whether painting. perform your standard 10 Isometric Power Breaths. Literally. by holding the exact image in mind great sages of all times throughout history while he trained. then it makes perfect sense that To demonstrate this. singing. Think back to the creation story as told in the Book of HOW TO APPLY POSITIVE . Quite literally. Guaranteed. after you have completed your inhale. Whatever dominates your thoughts and passions is what you become. Understand that there is a reason why the Third. practiced deep breathing exercises while in prayer and meditation. Whether or not you personally believe the biblical account of creation is not my pOint. Do it 10 times. I want you to surround this mental image with breath. focus on the mental imagery and add self-talk to it as you squeeze (add passion and emotion) to . Put some white heat behind your desire. Then. concentrating on your abdominal muscles as you did previously. I want you to use Isometric Power Breathing. I want you to consciously form a mental picture in your mind's eye of what you want to achieve while inhaling. Always remember that you are not just a man or a womanyou are a human being created in the very likeness of God with a divine thought and creative ability that is literally molded after God. exhale and Second. before starting your next set of Isometric Power Breaths. and God is the Preeminent Creator. ripped look while . . This is a universal law. breathed life into Adam. Remember EMOTION TO YOUR GOAL the key that I menIt's very simple to learn to use your emotioned earlier? God tions to help reach your goals. How did maintain a laser-like focus surrounding he do it? your mental image with the emotionFirst and foremost. Instead of focusing on your abdominal muscles. First. Genesis. attempted. control. the mental image. • . backed energy. It's as simple as that. he wanted to do so. by forming a clear picture in his breathe life into the image. But instead of just breathing out. My point is that the process of creation as described in Genesis is exactly what you want to use in your life.

Do Not Overlook These . you want. in fact most people. if not downright miserable. Begin and end every workout with deep Isometric Power Breathing. my friend. It's only too late if you don't start now! Seriously. beneath this headline start writing those things that come to your mind.. They can't make a list of what clearly articulate what they want because . you must perform a couple of written exercises that are vitally important to your personal success. So let me guide you with a brief writing exercise that SOAR LIKE AN EAGLE Before you close this chapter. So form a goal and add life to it through Isometric Power Breathing and visualization. there is a way out of any bottomless pit of despair. MORE of what you DON'T want. when asked to define what it is they want But before you in life literally draw a blank. • everything in your life that you consider a 18 I ISOMETRIC POWER ReVOLUTION .man is also intended to be a creator.and is at his happiest and most God-like when he too is creating. page: Things I Don't Want and That I Will So what can we do? We already know that Eliminate From My Life. if you Now. So does that mean that you are doomed to a life of mediocrity and unfulfilled dreams? Only if you blow this off and don't take positive action . This is why clearly defined goals are so important. I want you to make a list of their minds have been so preoccupied everything you despise and don't want. could change Many people. Just list energy invested in what you don't want. If you want to soar like an eagle. Don't can't even think about what you want because you have so much thought and worry about perfect grammar. Will it change the outcome? Big time. We are less than happy. we become what we habitually think about with deep emotion. with what they don't want for so long Take out a pad of paper and a pen and that it appears that there is nothing else write this headline across the top of the for them. your life .. We are happiest when we are creating. play close attention and follow through. Never begin a creative endeavor of any sort without taking a few minutes to perform 10 Isometric Power Breaths. when we are not creating. guess what you are creating? You got it. And so.

Do it now. • I don't want to be weak. So let's get to it. • I want to have all my pants taken in at the waistline. After all. If you run out of space. The only rule concerning what you write • is that it must be something you want to change. On a clean sheet of · paper. • I don't want to be afraid to train in public. You'll want to list at least 10 things that you want to achieve within the next 12 months . Put your pen to the paper and write out everything that has held you back and that you want to eliminate from your life. • I want people to compliment me on my new physique. your list may include some of the following: Get the idea? Good. more vibrant. write the headline: The Good Things • That I Want to Create in My Life. right now is also the time to identify what you do · want in life. until you've done this . • I don't want to be afraid to be seen in a swimsuit. SO WHAT DO YOU WANT IN LIFE? Now that you have identified what you don't want. It doesn't all have to be strength and fitness related. your mind will be clear and uncl uttered. • I want my boss and business associates to view me as BEGIN WITH THE GOAL IN MIND I 19 . the easier it will be to have every other good thing on your list. • I want to double my st rength. (Don't kid yourself. • I don't want any more back pain. That being true. it happens all the time. fitter. and self-confident you are. For example: • I don't want to be fat. So please. now before you do anything else. · Keep in mind that you can write anything on this list that you want. • I want to see my abdominal muscles in the mirror. it's your life that you're . Don't move . • I don't want to buy clothes at Huge and Huger. For example.source of personal embarrassment or selfsabotage. So here's what you do. But then again. get another piece of paper and keep writing. Do it . Then get to it. • I want my kids to be proud to be seen with me . • I don't want to be out of breath from walking up a flight of stairs. • I don't want women or men to look away when they see me.) • I don't want my children to be ashamed to be seen with me. the stronger. • I don't want these headaches. Congratulations! It takes guts to face yourself and tell yourself the truth about what · you are no longer willing to accept · because you know in your heart of hearts that God created you for so much more. going to heal. • I don't want to be passed over in job promotions by fitter people.

notice how quickly you improve! 20 I ISOMETRIC POWER ReVOLUTION . So this is what you do. each day when you awake. into the image in your mind's eye. I Don't be afraid to dream big because will do 50 consecutive Tiger Stretch Pushsmall dreams have no power. "By . tape it to the refrigerator. The more clear and vivid the details the better the result. your wallet. Doing so will build personal Next.someone with guts. • I want to attract the perfect mate in my life. Then when you do your exercises. Put paSSion. has to offer. and breathe life down on paper. determination. Notice the laserlike focus that you now have and how much harder you train. • and determination into it. and you will gain the confidence to achieve bigger and bigger goals at faster and faster rates. your creative power will grow by leaps and bounds. For example. then take a few minutes and come up with one. and a get it done-no excuses drive that deserves a big promotion. Take it out and read it several times a day with deep conviction. you know what to do. It's crucial that you do it. carry the 3" X 5" card with you everywhere you go. In fact." Or it can be anything this point you deserve all the best that life else that you want. you can always go back and add applying Isometric Contraction on both precise details . After all. Perform 10 Isometric Power Breaths while focusing on your abdominals and want. you might write the following: Okay. Then do another The key. So do it now. Make it easily accessibleput it in your front pocket. Most importantly. focus on Great job! this goal during your deep breathing exerNow that you have identified what you • cises. • I want to buy $100 worth of Girl Scout cookies to give to the food shelf in my community. CHOOSING ONE GOAL After you have completed your two lists. This goal needs to be something that is achievable within the next 30 days. is to take the time to • 10. • inhalation and exhalation. If you don't have a short-term goal. so do it. or wherever. confidence quickly. Once you know that you can focus on a goal and make it happen. • Now. exactly 31 days from now. visualize achieving your goal. Write it on a 3" X 5" card and give it a deadline for accomplishment. it may even be something you achieve in just 7 days. at • ups in flawless form. focusing entirely on your goal as previidentify what you want and put it : ously directed. it's time to focus on just one goal. enthusiasm. however. • I want to double my current income. Select one goal that you will focus on. Why? Because I want you to prove to yourself that you can set goals and achieve them.

I will.While you train. you control your life. truth to tell. In my opinion. Anyone can teach a diet to follow. You could join the vast hosts of you in on "The History of Isometric people who spend thousands of dollars attending personal empowerment semiContraction. I will. "I can. Without Then add the ending to it. let me fill your life. you can achieve goals that are beyond your wildest dreams . your ability to think and persevere is the key to achieving superior BEYOND YOUR WILDEST DREAMS results with Isometric Contraction or What I have just revealed is the Master anything else in your life. Read on..• Because you need to know where you are ups by " • going in order to get there. you to say out loud. ing your strength and fitness. because in the future it will reinforce within you. anyone can teach you Isometric exercises. you can achieve very little. I will. tell yourself. write the accomplishmost important of all. And I've . it. I can. "I can and I . "I can. And that applies to every facet of your life." into your life. And. done 50 consecutive Tiger Stretch Push. strength and fitness. I want ." At this pOint. review them. When you control your your ability to get things done when you . Key to achieving anything you want in Now that you know the secret. Why? will do 50 consecutive Tiger Stretch Push. BEGIN WITH THE GOAL IN MIND I 21 . But the goal card and save it." and why I believe it is singularly the Master method to lifelong nars to learn what I have just revealed to you. this first chapter is the ups. thoughts. It is important that you begin a collection of completed goal whole key that makes any of it work lies cards. includAfter you have achieved your goal. If you implement this Master Key . Why? Because ment and date of completion on your .

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what has been done will be done again." .Ecclesiastes 1:9 . there is nothing new under the sun."What has been will be again.

who hasn't heard of the renowned biblical heroes Samson and King David? Or the Greek hero Hercules? Or King Odysseus. and courage. Hercules.o CONCISE HISTORY of ISOMETRIC CONTRACTION S ince ancient times. you'll discover that King David. and 24 I ISOMETRIC POWER ReVOLUTION . mankind has been fascinated with the acquisition and development of exceptional physical strength. And if you read their stories closely. After all. the famed Greek hero of Homer's The Odyssey? All of these men were known for their extraordinary strength. intellect.

At the climax of the story. In their writings. Hercules taught the secrets of strength to Odysseus. • . According to the story. you will without touching any of them. such as reclaiming his wife and kingdom of Ithaca · Herodotus (often known as the father of from suitors who are trying to steal his • history) and his anecdotal History. . · · · · · • · Similar to King David. besides Hercules.. Odysseus did not just pick up Hercules' Bronze Bow and pull it to full draw. if you read The Odyssey.King Odysseus all had one thing in common-their ability to both string and pull to full draw a bow made of bronze. or Josephus and his Antiquities of the Hercules and send an arrow through 12 . which kingdom. King David states: "He trains my hands for war.. The answer lies in readcentral role (almost a character-like role : ing the accounts of any number of within the story) in King Odysseus's · historians of the ancient past. only young Odysseus could string and pull to full draw an arrow on the famed Bronze Bow of Hercules. This is discover that archers were considered to precisely what he had done some 20 years be the elite special forces of their day earlier on the day he won the hand of his and among the strongest and fittest of wife. you'll find the histories of Isometric Contraction? that the Bronze Bow of Hercules plays a • Good question. B. King Odysseus uses Well. 2 Samuel 22:35). .. so that my arms can bend a bow of bronze" (Psalm 18:34. If you want to know more . or Plutarch's Parallel Lives from the small consecutively placed brass rings · first century. Twice in the Bible. After the sheer preciSo how did archers achieve this status? sion with the rings. battles of ancient history were determined A replica of the "bow of bronze" A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 25 . and there is more . But that's not the only time a bronze bow was referred to in antiquity. That's all I'm going to tell you about it. Penelope. for instance... consider the fact that many of the his archery skills to fend off the suitors.C. • Jews. His training was so effective that. and he alone. • . includes a description of the war between Odysseus proves that he. in marriage by proving ancient warriors.read the stories of David and Odysseus for yourself and strengthen your mind. Hercules had befriended the young Odysseus when they were sailing together as crew members with Jason and the Argonauts on the ship Argo to discover the fabled Golden Fleece at the edge of the world. • . Notice that David was trained and strengthened in this feat of strength. himself to be the best man physically as well as intellectually. . • the Greeks and Persians in the fifth century can string and pull to full draw the Bow of . · So what does a bronze bow have to do • with Isometrics in a chapter devoted to In fact.

INDIA AND THE ORIENT In a very real sense. a process that often required years. and themselves. First. eagle-like • ascetics would imitate many of the Sight. which individuals had the innate skills to .000 years . When . he could draw it back with ease. The animals they observed-their postures other critical attribute was superb physical and habits-in order to emulate their strength. The ancient trainers would have a trainee pull back the strongest bow . of which he was capable and then hold it-an Isometric Contraction. and wisdom. For instance. Such was the case at the Battle of Marathon in 490 B. it was the archers alone who oftentimes determined the outcome of a major battle in ancient times..by the army that had the strongest and most accurate archers.C. animals. nature. This was also the case in the battle between the Syrians and the Israelites as recorded in 1 Kings 22:29 in the Bible. and Isometric Contraction was the key. This is how it was done. the trainee would graduate to a heavier bow and draw it back . This training process was continued until each archer achieved the ability to draw the strongest of bows. This included . sometimes for extended periods of time. It has been a part of hatha The importance of ancient archers relates yoga (the physical branch of the popular to the history of Isometric Contraction as form of yoga that most Westerners are several ancient historians. if one army's archers were capable of picking off their enemy's soldiers at a distance 200 yards farther away than the enemy's archers. grace. known to man. The trainee would continue this practice until he could finally draw the arrow to full draw with ease. as far as he possibly could and once again . has developed primarily in southern India there was a selection process to determine by ascetics who led very disciplined lives. This is where Isometric Contraction comes into place. hold an arrow at full draw. commented on the training of the archers. It Herodotus. Here a Syrian archer determined the outcome of the battle when he killed King Ahab of Israel. where the heavily outnumbered Greeks defeated the Persians. strength. the archer graduated to an even heavier bow and continued the strengthening process by reapplying Isometric Contraction. Consequently. as demonstrated in the ability to . Isometric Contraction is among the oldest of exercise methods . it gave that army a decided advantage. These tests of hand/eye coordination. A close-lip of a bronze bow and arrow 26 I ISOMETRIC POW R ER eVOLUTION . hold it in an Isometric Contraction. At this point. They lived close to the earth and observed become a first-class archer. and uncanny depth perception. and especially familiar with) for almost 5.

From this intense study. words. Bodhidharma also exposed himself to the dangers posed by wild animals and mountain bandits. Traveling by · foot and alone. coordination.000 in all) called "asanas" that require incredible levels of incredible concentration and strength. and braved extremes of temperature ranging from tropical rainforest heat to subzero cold in some of the tallest mountains on planet earth. muscular endurance. this is exactly what the missionary of Chan . please tell me mind/muscle connection. he crossed raging streams and rivers. Let me explain why. In other . hath a yoga develyou are doing when hoLding yoga poses oped into a complex series of postures .D. to the contraction or tightening of a muscle without changing its length. . strength. it is Isometric Contraction alone that allows you to maintain these postures by stabilizing the entire muscle structure. Is it tough? You bet it is." Isometric Contraction refers." and metric. and one of the strongest. therefore. deep synchronized . imagine yourself trying to hold this pose for 3 minutes without shaking or quivering.) As is clearly evident. but you wouldn't be developing the epitome of strength and poise if it weren't. Yet. a major part of the Himalayan mountain chain. fittest. meaning "length. for any reason. such as the one pictured here. and an intense miracle you can hold it. As an example. . which is exactly what A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 27 . Now. fleXibility. and wisest men to have ever lived . The word Isometric comes from the Greek (what else would you expect?) word iso. why you bought this book. 500 and 527. this was not a trip you'd want to • take without a group of guardian angels watching your every move . What type of strength would you need to develop in order to hold that pose in picture-perfect alignment? In a word: Isometric. (If. As if that were not enough of a test of his fortitude. ISOMETRICS IN THE ORIENT · Somewhere between A. meaning "the same. If by some meditative breathing. then put the book down and try to hold balance. Buddhism took upon himself to do. He was said to be an extraordinary man in every sense of the word. · legendary Buddhist Master Bodhidharma traveled from India to China to bring Chan Buddhism to the monks of the Shaolin Temple. study the pose shown in the photo above. the pose shown for 3 minutes. you don't think this requires and poses (well over 1.

And what were these special strengthand cultures from which they originate. combined with Isometric muscle confind anyone who even remotely resem tractions of the hands and arms. When he returned. In fact. it is believed that the China's Henan Province. Of course. originate. which should be a part often attempt to do with the blind of every strength and conditioning proShaolin monk ((Master Po." Nor did he • gram. featuring the likes of imately 1. same concepts of holding deep stances into the Warrior Monks of Legend (as they against the pull of gravity for long periods came to be known) whom nobody in their .had a very strong Isometric component Upon his arrival at the original Shaolin Temple on Mount Song in northern in them. Jackie Chan. Bodhidharma ((I Chin Ching(( or ((Yi Jin Jing" or Muscle/ did not find a group of ((Kwai Chang . or In addition to the IsoJet Li. they were exercises that Isometric in nature. 28 I ISOMETRIC POWER ReVOLUTION . who could ((snatch a pebble from himself.500 years. postures include the Iron to do. Tendon Changing Classic was one of the Caine" look-a-likes from the TV series original forms taught by Bodhidharma Kung Fu. postures that are often So the first thing he did held for extended periods was to leave the temple of time just as in hatha and spend the next nine yoga from which they years meditating in a cave . different names used in the various marmartial arts training systems to this very tial art forms that reflect the countries day. Some of these in order to figure out what Only Isometrics can develop the tel/don strength . ening exercises that transformed the but ultimately it all boils down to the sheepish monks of the Shaolin monastery . . there are his own creation that are still practiced in . Bruce Lee. No. Amazingly. Wire" form of hung gar he used his skills as a yoga master to teach kung fu and sanchin kata of Okinawan the monks a series of special exercises of martial arts systems. (( in the fingers for this incredible feat of strength. bled the perfectly sculpted supermen of this Isometric form was and is so effective the Shaolin monk movies that it has remained virtuthat so many of us have ally unchanged for approxseen. of time and using ultra-high tension right mind wanted to mess with? strength building techniques that are Believe it or not. there are also out of shape they couldn't numerous dance-like katas even stay awake for the or forms found in other rigors of prayer and mediAsian martial arts that tation that he was to teach include various Isometric them. This form includes the use of deep my hand" as young Grasshopper would breathing exercises. the guys whom metric forms of Bodhidhe found were so fat and harma.

As you might imagine.000 men A CONCISE HISTORY OF ISOMETRIC CONTRAcnON I 29 . Russiall Cossack horsemen The same is also true for mounted cavalry. The Cossacks were a mere fraction of that number. According to the historians' accounts of the experiences of the soldiers who survived Napoleon's retreat. In reality. 465. The Cossacks appeared to move with their horses as though rider and horse were one being. the charioteers were incredibly strong men. Less than gallop . which is a powerful Isometric Contraction. often jumping tremendous barriers on horseback and lopping off the heads of the enemy without breaking stride.000 troops. . So what type of strength do you suppose will keep you in the saddle or on horseback under virtually any conditions? You got it. Isometrics. who were capable of shooting large numbers of arrows at full gallop. the Cossacks would attack at all hours of the day and night. the chariot racers of ancient Rome pulled against the reins of their horses for extended periods of time. Even the French soldiers couldn't help but admire it. Their athleticism on horseback was something to behold. . it was because of the superior strength and conditioning of the leg muscles that they • had developed that allowed the Cossacks · to perform these astounding feats. Their favorite targets were supply wagons and artillery batteries. And though the Cossacks refused to engage Napoleon's army on the open field of battle. he had Army (La Grande Armee) of 465. they nonetheless earned both the respect and fear of the surviving French soldiers. . . Isometric Contraction as a strength training method has also been utilized in just about every culture throughout the centuries. The Cossacks were similar to the Mongol horsemen of Genghis Khan (five centuries • earlier). Russian Cossack horsemen who were the Cossacks chased Napoleon's forces all capable of doing amazing feats at a full the way to the gates of Paris.000 survivors of Napoleon's Grand marched into Moscow in 1812. Consider that when Napoleon • 40.ISOMETRICS IN WARFARE As you can imagine. The French army led by Napoleon Bonaparte was literally vanquished by As an interesting matter of historical fact. For instance.

and becomes emaciated. there are numerous bistro. literature. this novel also inspired rubles down on the bar and said. a dangerous offshore prison from which no one had ever escaped. The Count of Monte Christo was published by Alexander Dumas. and it also deals with a man who was imprisoned." but back in 1814 it was used physical strength and prowess.lived to tell about the retreat from and the secrets of strengthening and conMoscow. Its hero. Dantes barely exists in his tiny isolated cell. Then one day Dantes hears a fellow prisoner burrowing nearby. For many years. deteriorates. Throughout the balthere is one surviving Cossack word that remains a part of the French languageance of the novel. LITERATURE In 1844. It was originally published in France in 1862 and tells the story of Jean Valjean and his amazing struggle to not only become a free man but a saintly one-a man who has been 30 I ISOMETRIC POWER ReVOLUTION ." many other men to try similar exercises which meant be quick about it. science. . Victor Hugo's Les Mis erables is another novel that makes reference to Isometric type exercises. escape from the Chateau d'If. ancient and modern languages. "Bistro. strengthening exercises that had to be Isometric in nature. And as by the Cossacks when they put their you can imagine. But then he is a victim of conspiracy of four jealous and unsavory characters who arrange to have him seized and secretly imprisoned in solitary confinement in the infamous Chateau d'If. Edmond Dantes. . such as Alexander Zass. To this very day. Today it means" a bar or roadside references to the count's extraordinary restaurant. whom you'll meet later ISOMETRICS IN POPULAR on in this chapter. It is here surrender and was subsequently exiled to that many references are made to the Italian island of Elba. was a handsome. and soon he meets an old abbe (a lowerranking Catholic clergyman). He too begins digging. From the abbe. . for strengthening their bodies. and in 1814 the Cossacks were ditioning his body for the incredible task present in Paris when Napoleon was that lies ahead of him to make good his forced to abdicate and unconditionally . promising young sailor with a beautiful fiancee named Mercedes and a bright future with a commission as a ship's captain. . . . He almost loses his mind and his will to live as his body slowly weakens. . . Les Miserables poster . Dantes learns history.

and it makes As you can see. the Industrial Jean Valjean. from the ancients to the a direct reference to Isometric strength · moderns. ' His suppleness even exceeded his niums of time. more people began suffering from the diseases of modern life that are caused by too much of the wrong . A fu ll course of mysterious statics is daily · AGE OF PHYSICAL CULTURE practiced by the prisoners. ences to Jean Valjean's time of imprisonment. Correspondingly. these exercises helped him survive his . it is the science of the muscles. who perpetually · Isometric Contraction was not validated dream of escaping. Throughout the referh uman being for more than two years. During this time. Revolution was taking hold in America. fact that a male born in 1900 had a life . was child's play to · century. Given a corner of a wall. In fact. Of course. which resting place where a projection is · began with the dawning of the twentieth scarcely viSible. the science behind vigor. Some convicts. where he did fully redeemed by God's grace in every not hear a single word from another sense of the word . eventually make a until the twentieth century. Bottom line: these weren 't the good old days-not by a long shot. . A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 31 . those eternal · In a very rea l sense. he could hoist • industrial and more urban one. That is reflected in the . In his 1970 autobiography PapiLlon. Still. Swarming Isometric Contraction coincided with the up a perpendicular. the following paragraph is taken coast of French Guiana. and finding a Golden Age of Physical Culture. which is located off the instance. For · from Devil's Island. physical capacities to earn a livelihood. with the tension of his back and hams. kinds of exercise. real science of combined skill and ISOMETRICS AND THE GOLDEN strength. there are several other references in various novels and books to Isometric strength building exercises. Isometric Contraction has been building exercises: a part of history and literature for millen. and large numbers of people were moving with his elbows and heels clinging to from an agrarian farming lifestyle to an the rough stone. result. the Golden Age of enviers of flies and birds. kinds of food and too little of the right . word for word from page 90.time in solitary confinement. . Henri Charriere often refers to his static Isometric exercises that made his muscles feel like iron when he was incarcerated in a penal colony on French Guiana in the 1930s and 1940s. more and more people were using and at times would ascend to the very their mental capacities rather than their roof of the bagne. there are many references to Charriere is the only man to ever escape his extraordinary physical strength. expectancy of just 47 years and a female • of just 49 years. As a himself as if by magic to a third story.

000 copies. and in just four years his slogan "Weakness Is a Crime. Don't Be a Criminal" had resonated so well with an ever-growing audience in America that Physical Culture magazine reached a monthly circulation of more than 100.BERNARR f( MACFADDEN of Physical Culture The Father I n March 1899. 32 I ISOMETRIC POWER ReVOLUTION . This publisher's name was Bemarr MacFadden. a young man in his early 30s with a passion for physical fitness and exercise came into prominence when he published his first issue of Physical Culture magazine.

. The truth was.But MacFadden didn't limit himself to being a magazine publisher only. which featured photos of MacFadden teaching a complete system of self-resistance and Isometric exercises for every muscle group in the body. . MacFadden's Physical Culture magazine had an avid . The winner of both contests was a young man who trained with the exact same methods that were found in MacFadden's Muscular Power and Beauty. Bernarr MacFadden was no criminal. . . Muscular Power and Beauty. In 1906. • • . In both 1921 and 1922. The man clearly knew what he was talking about and was the "living proof personified. when it came to weakness. For more than 40 years. . ." Believe me. MacFadden had two contests to determine America's most perfectly developed man. . He was so convinced of the superiority of his Isometric/self-resistance methods that on the title page of his book he wrote: . . the Golden Years of Physical Culture Magazines. audience that reached into the hundreds MacFadden classical poses A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 33 . · · • · of thousands. it made it impossible to argue with the effectiveness of his methods . when you saw the photos of MacFadden's flawless physique as he demonstrated the exercises. ' Containing detailed instructions for the development of the external muscular system to its utmost degree of perfection. Though he discovered the methods in another source. . the man's name was Charles Atlas. he published his own natural bodybuilding book. • . who became the stuff of legends.

SWOBODA of Conscious Evolution The the r A t approximately the same time that MacFadden began teaching his methods of self-development. who also taught a system that required no apparatus of any kind." His ads usually featured his perfectly developed Greek-godlike physique in one photo at the top right of the page and another photo . there was another equally famous physical culturist.A L 0 II S F 0 P. Swoboda. Alois P. He was so certain of the incredible benefits of his exercise system that he stated in his advertising copy: "By this condensed system more exercise and benefit can be obtained in ten minutes than by any other in two hours.

and exceedingly . on account of the obstruction they give to the circulation of the blood in the capillary blood vessels. it is a fact that by offering the muscles the same resistance (which is done by using one muscle to resist or antagonize another). • where he appeared to be a well-dressed. and athletes of all types. Swoboda was more than a century ahead of his time. • • • . which reacts on the heart and causes hypertrophy of that organ. for example. lawyers. and lumberjacks. the blood will flow from the arteries into the capillaries. Take. because of the resistance they give to the muscles. it is a fact that the use of heavy weights is a speedy route to development. consequently compressing anything that lies between them. Since heavy weights cause a continual contraction of the muscular fibers while they are being used. since heavy weights cause a rapid development of muscle and strength by means of the resistance they give. it is readily seen that there is a constant obstruction to the circulation. In a very real sense. there is a great increase of pressure in the arteries. I desire to say that physiological exercise produces health and strength and improves one's physique. but they cause an enlargement and dilation of the heart and also produce aneurism. two members of the Supreme Court. doctors. " First. hence the obstruction of the circulation of the blood in the capillaries. And since heavy weights overtax the heart and arteries by the constant obstruction they cause. The capillaries • • . and each A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 35 . • .usually at the bottom left of the page. with each relaxation. Therefore. and it cannot empty into the capillaries and pass into the veins. miners. or vitality. • cultured. it is also a fact that by making the contraction intermittent by means of alternate relaxations. The fact that Swoboda appealed to men from across the spectrum of SOCiety is clearly evident. then. the magician Harry Houdini. . in all respects the man was brilliant. Swoboda also had an incredible array of testimonials. and as the latter contract they shorten and necessarily widen. and his knowledge of anatomy and physiology was second to none. Now. one will receive the same development. arteries. his explanation of the dangers of lifting heavy weights and why his system of physiological exercise was vastly superior. A system of exercise to be physiological must not produce these results at the expense of the heart. • • • lie in between the muscular fibers. but. the circulation of the blood will not be obstructed. successful. handsome aristocratic gentleman. And since the heart is constantly forcing blood into the arteries. Truth to tell. Among his students were President Theodore Roosevelt. on the contrary. as well as ranch hands.

_ __ and relations of all tbe muscles. strong man in the sense usually given that word. Chest.ard exercise as a means of building up my bealth and MdbocI of IlUrdse..60 pounds. be .eigbts). bowever. Chest. showing an expansion of the cbest of incbes. Sio. _ _ _ > THE IIEWE.. expanded. It then occun-ed to me that to use one muscle to offer resistance to another would cause the same development as the use of weights to offer resistance. wiU power and vital force in as short a time. the same route.ve years previous.. For instance. Forearm. 36 I ISOMETRIC POWER ReVOLUTION . 24 inches. tcHIay his chest and abdominal muscles are so stronr that be can upbold a thousaod pound weight upon them. Wbile not poslng as a. Swoboda bas given some examples of bi.bicb easily place blm among the fint of the men of muscle. S2 IOcbes. the alternate contractions and relaxations of one muscle under the influence of & stimulus (will power) to anta20nize another is the principle of my system of physiological exercise. 33 inches. In the accompanying statement. I soon found that the use of· bouy . thereby increasing the pressure in the' uteries. but with the alternate contractions and reluations.of the ~ ScIaIIifie aod Physiological me to look to . oyer bis own Ilgnatun·. I began the study of anatomy for the location. . Swo~ Antq<>aiuo Two Seta of MuocIcs with Pba>omenaI Raulto.ru. This remarkable state of aJfairs is tbe r ••ult of a brand ne.. 31 inch . contracted. 10" inches. nonnal. and the quarters into eighths. 2C} inches.ST WAY TO ATTAIII fUfE. . • S incbe •. The fact that my (ather died of consumption 6. AIois P. Chest.eigbts was tbe speediest . S7"'~St.. showing an C'xpa. I gudied phuiOIOf" to find thS! pbJ:siological etlect of eleereise. Calf.IITS..ill take a pack of cards and tear it into two pieces. would belp the venous circulation and instead of obstructing the circulation in the capillaries. contracted. . a penon may become as stroDr as be likes. 1 .bich. He will do tbe same thing witb two paclaL This is by no means all. Chest. Forearm.CT HULTH. inches. ~ Occurred to me that if I could find a means by wbich the muscles cOUld be olIered tbe same resistance as by the use of weigbts (and still not use . 34 inches. Mr.. . consequently placing an nodue strain OD the beart. APTBR THIlJUt V£ARS. Here is his own story . Swoboda bas discovered a _y by . functioos _ _ _ _ _ _ _ _ . Then be raises a lao-pound dumb-bell over bis head six times in succession without letting it down. SWOBODA. strength . . 18" incbes. But I also foomd that tbe use of the weigbts cbecked the capillary circulation. . and the warning of my friends that 1 would foUo . 1)0 pounds. ALOIS P. Bicc'p s•• 6 inch es. then be wUI tear the halves into quarters.by exercise cauaed demopment. they also bad muscles to move them back again. normal. ~ inches.. onizatioD of tbe muscles.. Biceps. Oricin*w ODd "'*'.. 2" Chest. strength. and not overtax the b~ wbich is unavoidable when weigbts are used.ion of 18 Inches. . "When nineteen years of age. Therefore. Waist. Neck.ce. Thigb. Weigbt. told in the preceding paragraph.. using but his thumbs and fingers. the use of weights cauaed a rapid development of the muscles and will power and at the same time ov. 13)( inches. BKGINN1NG.. . Chest. Waist. and all tbis without artificial aid. 13 incbes. "In studying anatomy I soon noticed that wbile all movable parts of the body bod muscles to move tbem one way. He bu raised a two-pound dumb-bell 6. Thigb. woold help the blood in the course towards the beart.. Weigbt.. 13K inches.. system of development.-xed the beart. cansed ALOIS SWOBODA. r. 35" inches. that I could gain as much muscle. He will first raise a 27s-pound dumbbell over bis bead. (1'. 45 inches. Wbile at nineteen years of age be was looked upon as a consumptive. very weak and debilitated. the secret of . route to development. bicb i.6" "LOIS f.. Swoboda details some very interesting facta. Alois P. Calf." SWOBODA'S MfASUREAE.. througbantag. 11 ~ incbes. .ebt Swoboda Systtll of Pbyslologlcal €xtrdst. thereby resting the beart. expanded.000 times in 53 minutes and ~ seconds. SWOBODA. and the effect of different modes of nercise. Neck.

when he lost everything in the Stock Market Crash that ushered in the was followed by a complete relaxation of the effected muscle groups between • Great Depression of the 1930s. just three years after starting Isometric Power Flexes (similar to the ones to market liThe Swoboda System. capillaries into the veins and help . You can read the Wall Street Journal New York. Swoboda. and his exercises were brilliant. P. Swoboda's students became extremely it in its course toward the heart. In fact. This • 1929. were a combination of ultra-high tension By 190 I. His course remained until October range of movement while the muscles remained under intense contraction. . and the literary students? I have seen a copy of the • content and knowledge they contained original Swoboda course. "Everything I know. and masters of muscle control. strong. ' . Alois featured in this book) followed immediately by a movement where the tension in • P." now been verified by medical science. They were exquiSitely produced article on line for yourself. which he • who coined the term muscle control in copyrighted in 1901." When I say that Swoboda • as saying. beautifully sculpted. I learned warned of the exact dangers that have from A. The exact same • 1898 (then featured in his 1901 course) dangers that Swoboda mentions were and not Maxick. Swoboda had become a millionaire . He was repetitions that allowed the blood to flow • working on a comeback when he died in 1939. it was Swoboda Swoboda wrote this more than a century ago in his Swobodaism Course. . I'm Swoboda's books and courses were pubnot saying similar to-I'm saying exact. Both men used establishment and revealed to the public • the term muscle control to describe the in an article published in the March 13. who began selling his completely verified by today's medical Maxalding course in 1909. "Fears Mount Over Dangers of Pumping • One other interesting note is that world Iron: Weightlifting Craze Comes Under • famous Charles Atlas. perhaps the most Scrutiny by Doctors Concerned About famous bodybuilder of all time. lished by the Roycrofters of East Aurora. the muscles was reduced just enough to • The headquarters for his mail -order permit movement through a complete • empire was located in Chicago. ability to powerfully contract and relax 2003 issue of the Wall Street Journal titled • any given muscle group at will. A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 37 .contraction will force it from the In doing these Isometric Power Flexes. • at a quality standard that is difficult to So what exactly did Swoboda teach his • find to this very day. unimpeded as mentioned in the previously 11 quoted paragraphs. was quoted Health Risks. Illinois.

He was introduced in London. who was a master physical culturist in his own right. England. by strong man Tromp Van Diggelen. independently of each 38 I ISOMETRIC POWER ReVOLUTION . they soon discovered that they had both. who stood less than 5'3" tall but was phenomenally strong and well developed. there were similar stirrings in Europe. Here there was a young man by the name of Max Sick.MAXICK II The Moster a f M us c e Control" W hile MacFadden and Swoboda were making names for themselves in America in the early 1900s with their own brands of Isometrics and physical culture. Although the two men had never met.

as I did. To secure full benefit from the exercise it is essential that the mind be concentrated on the muscles. One day I was watching a journeyman filing metal. that the man had worked at the bench for years. and not on the work performed. Similar to the Swoboda course. devised a system of muscle control and physical culture based on Isometric Contraction exercises that allowed them to develop extraordinary robust health as well as great physical strength without the use of any form of apparatus. and my observations at length convinced me that mechanical exercise will not increase bulk of strength beyond a certain degree. . he convinced Max Sick to change his name to "Maxick" in order to appeal to an English audience. comparison with that of the rest of his body. I fell to wondering vaguely why it was that his arm and deltoid development was so small in A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 39 . . but there it stops. Surely.other. . which was published in 1898 in America. how many Englishspeaking men would want to purchase a health and muscle building course from a man whose name was Max Sick?) In 1909 this brought into being the world famous "Maxalding" Mail-Order Bodybuilding and physical culture course that remained popular for well over 60 years throughout Europe. the Maxalding course featured Isometric Power Flex exercises and made numerous references to directed thought being the source of muscular contraction and the key to the acquisition of great strength. when Van Diggelen met Max Sick. according to accepted theory. The following is an excerpt taken from . . I found out later by experiment that mechanical exercise will only produce good results if interest is directed to the muscles being 'used. a certain pOint of muscular resistance is reached. Muscle Control by Maxick that was written • in 1911 and explains the power of • focused thought in achieving success with Maxalding: How Mechanical Exercise May Hinder Muscle-Development . . (After all. If the mind is directed only to work being performed. • • • • . knowing. . . In fact. Swoboda and • • • • • • . It was shades of Alois P. it was just these parts which should be the more developed considering the nature of his work! Beman MacFadden all over again. . I was so interested in this case that I began to take careful note of other workmen. • .

Take the case of the stonemason. 40 I ISOMETRIC POWER ReVOLUTION . according to the theories enunciated by many teachers of physical culture. during which thousands of blows are struck. the individual's thoughts or mind is clearly focused on the contraction of the muscle itself. But here is a flat contradiction of these theories. Now.The Case ofthe Stonemason . as well as use the mallet. . It is because during a true Isometric Contraction. and he pays littLe or no heed to his muscles. for it will be observed that the majority of stonemasons do not evince anything exceptional in the way of arm and shoulder muscle development. the greater the development of the muscles employed. Instances by way of example may be given by the hundred. the greater the number of repetitions performed of one exercise. and the shoulder and arm have to bear the weight. ' . Maxick clearly explains why self-directed Isometric Contractions without apparatus can yield such exceptional results. And the explanation? Perfectly simple! The stonemason's mind is necessarily concentrated upon the work before him. who has to use a hammer or mallet for many hours daily.

F SIC JOWETT Culturist Publisher " a and his same concept of mind/muscle connection was also written about by George F. ' which was published in 1928. Jowett stated the following.GEORGE "Moster P hy Strongman. which is totally in sync with what Maxick stated in the previous section: A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 41 . who also became famous as a strongman and physical culturist. Jowett. In his book Th e Unrevealed Secrets of Man.

The more mental impulse you put behind an effort th e less tim e is required. too mechanicaC and hauling a ton of metal is like praying to a bronze Buddha to hand )Tou out a check for a million dollars. in fact. These two • factors are. . . Jowett performing an Isometric balance exercise (try holding that for three minutes!). how soon will I be done?" They are like the youngster learning music with his eyes on the clock. No." You never saw a pitcher successfully curve a ball over the plate while arguing with the umpire. Practicing a movement a hundred times or thousand times will not get you anywhere. they fail to see the dividing line. two of the golden 42 I ISOMETRIC POWER ReVOLUTION . and you never saw a body culturist acquire the super state of physical manhood with movements that lacked pep and a mind filled with "Gee whiz. Mental concentration is where thousands of bodybuilders fall. Movements become clockwork. nor will pulling and hauling at a ton of iron. • As you can clearly see from these quotes taken from Maxick and George F. Jowett.George F. Blindly they stagger about the road and fail to read the sign at the crossroads. . Their case is a reminder of "the spirit is willing but the flesh is weak. your success with Isometric Contractions as the master method of physical development would · seem to be dependent upon two essential · factors: (1) The muscular contraction itself and (2) your ability to use your mind and directed thoughts with a laser-like focus to intentionally contract your muscles with great intensity. as well as the entire history of Isometric Contraction up to this pOint. .

literally the third golden key that has been completely overlooked in all contemporary Isometric training texts published since the 1950s. I will turn to the writings of the man who introduced Max Sick to the . tremendous admiration and respect. But there is a third equally important factor. And when I say all. I can safely say that not one man in a 1.000 is remotely aware of the secret that you are about to learn. Tromp Van Diggelen. A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 43 . a man for whom I have . . As a result. key. world as Maxick.keys to superior lifelong strength and development. I mean all. To explain the third golden . George F. Jowett perfonning his fam olls anvil stunt.

Tromp Van Diggelen. titled Worthwhile Journey. He also highlighted the third golden key that makes Isometric Contraction the superior method that it truly is. This key will tremendously enhance your functional 44 I ISOMETRIC POWER ReVOLUTION . who was one of the world's greatest physical culturists and one of the world's strongest men.TROMP VAN "Adventurer DIGGELEN E xtroordinoir e fI I n his autobiography. you could still achieve tremendous muscular strength and shapeliness. explained his method of (Isometric) muscular contraction and how he discovered it. but with it you become master over your entire voluntary muscular system. Even without employing the third key.

Tatham. Tromp at a fair in the First World War. and I told him how I explained to my mother that I was not strong enough to pull rubber strands in an attempt to get stronger. and I responded by saying: "But. Cottie. "you have said something very important. and as you have always told me that the blood is a river of nourishment. I had told her that I was wasting energy and that I must save the small amount of strength that I possessed. and when you lift the spade again." said my teacher. "when I relax the muscle again. you are right. lifting 210 pounds with one hand. the water builds up behind the spade. Mr." That simple picture made the idea very clear to me." I went on." We talked the matter over at length. extra well. I will be creating a better blood flow in them. when I had better words at my command. . One day. "If you have a little stream of water." he said. your toes. "Then. Later on. the blood which was kept back. when the muscle is released. wouldn't I. If. the blood must fill it even better than usual for a few moments. that extra water runs forward strongly. and so if I contract my muscles extra hard and I relax them again. the blood flow in the muscle must surely be slowed down?" "By Jove. you swing Indian clubs to develop your pectoral muscles. "and you hold back the flow by putting a spade across the small furrow." he replied. sir?" "Cottie. I explained myself more aptly by saying: "One must conserve energy when exercising and expend it as little as possible. if I make the muscle in my arm hard. Please read very carefully: . I would be bringing extra food to the muscles as well as the nerve-centres. Tatham told me that when you pinch a muscle with your fingers you hinder or impede the blood flow in that muscle and then. it seems that it is not the exercise that develops the muscle but the blood that the exercise brings to the muscles. flows forward again with increased impetus. you will not get the splendid and quick results that you get by strongly A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 45 . Mr.strength and athletic ability by having complete muscular control over your entire • musculature from the top of your head to . for instance.

This • allows your circulatory system to bring • new nourishment and life-giving oxygen to your muscles. As you can see from reading Van Diggelen's text. said: "Tromp Van Diggelen is the first man who ever spoke of forced relaxation. the noted anatomist of the London University. The Amazing Samson. and repeating this simple procedure till you feel that the pectoral muscles are properly flushed with blood. and then relaxing them thoroughly for a couple of seconds. nerves. and every cell of your body. which was 20 pO llnds more than his own weight. presses a sack of mealies weighing 203 pounds. 46 I ISOMETRIC POWER ReVOLUTION .contracting these muscles for a couple of seconds.'" . Tromp. at the age of 53. the third golden key that • allows you complete self-mastery over your entire muscular system is your ability to completely relax your muscles with the same level of control as that with which you consciously contract them. More on Tromp Van Diggelen later. many years later I was very happy when Professor Stibbe." Many. but now I want to introduce you to Alexander Zass.

At the level of feats of strength for which he was famous. I have no doubt that he truly was the world's strongest man.ALEXANDER " The Z ASS Samson Amazing O f all the men who have used Isometric Contraction to develop superior strength and physique. He did. But it wasn't just iron bars that Zass could bend. What made his feats of strength so unique was the way in which he developed his A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 47 . bend railroad spikes into perfect "U" shapes and did so on several occasions. in fact. His claim to fame was his ability to bend thick iron bars and snap chains with his bare hands. I believe that Alexander Zass reigns supreme.

or so he thought.extraordinary strength.But once imprisoned. like their hero Alexander Zass. he found himself shackled in solitary confinement and unable to exercise properly. but it I should also mention one other interestaugmented it far beyond any level that he ing fact. went on the road as a strongman throughout Europe and England. Sure enough. he discovered and 1961 at the Max Planck Institute in that not only did this form of training Dortmund. That alone is the stuff of legend. Although Zass was second to had enjoyed previously. the entire Zass course was conducted using chains as the sole strength building apparatus. Germany. just as Zass had used as a prisoner of war. When the time none at the feats of strength for which he was right. rebuild his strength and physique. bent the bar to use as a J-hook for scaling a wall. which was initiated 30 years prior to Isometric Contraction being verified as the superior strength building method by the scientists who conducted • Alexander Zass breaking chains was very proficient at the art of wrestling. and literally snapped the chains from his manacles to make good his escape! After the war. For Alexander Zass. he bent the bars to his prison 48 I ISOMETRIC POWER ReVOLUTION . thousands of test subjects between 1946 cise. In fact. and also very reminiscent of what Victor Hugo stated in Les Miserables about convicts in prison practicing a "mysterious series of statics" that produced extraordinary strength. But think about it.. and became famous as "The Amazing Samson. What could possibly be more macho than having your students endeavor to break chains? And break chains they did. his body began to deteriorate just as anyone's body would when it is deprived of exercise. refined it. Such was the power of the Zass Isometric Training method. It was then • that he began pulling and pushing on his hundreds of physical experiments with prison bars and chains as a means of exer. it all started in World War I when he was a Russian prisoner of war in an Austrian prison camp." performing feats of strength that have not been duplicated to this day. . He also sold the very first course that utilizes Isometric Contraction exclusively. Zass continued with his newly developed strength training method. they too had broken their chains and needed something more substantial. Prior to the war he had been a very strong man who worked out religiously with conventional training methods of the day and • • window. ripped one of them out. Several of his best students wrote to him requesting even heavier chains because. To his great delight.

. though. as was Alexander Zass. they would have found that far from Samson having manufactured his particular brand of strength with weights. I can't help but believe that when World War II ended and thousands of injured soldiers desperately needed rehab that the doctors · at the Max Planck Institute decided to · check out the Zass method only to verify it as the world's best and most efficient method of building muscle strength. If you are missing any of these three components. . But to be good at weightlifting requires speed. one more pOint of interest about Alexander Zass. on the whole. In fact. while so popular with the general public. Samson being in a position where he could dictate terms. ' . Pullum. and perhaps among the strongest of men worldwide. his course of Chain Isometrics was phenomenally popular in Europe. So instead of using a bar to lift weights. No possibility existed of bringing the two extremes together. Had their anatomical knowledge only been as profound as their convictions. you just bend the bar.was famous. as he did not do weightlifting in his act. More on that later. The following is an excerpt from the October 1952 Health and Strength magazine article titled. . and therefore strength. Couldn't Do Weightlifting! That's the all-sufficing reason why Samson never featured weightlifting in his act: he just couldn't do it! Which I have included Pullum's quote to answer a commonly asked question about whether or not Isometric Contraction by · itself will make you a better weightlifter. A. who was the British weightlifting coach in the 1948 Olympic Games. and technique. further explains why the projected match with Goerner never had the slightest chance of coming off. During the 1920s and 1930s. One was a weightlifting strong man. it was evident he had not used them in manner understood. you may be amazingly strong. Alexander Zass: The Amazing Samson": II . spoke in the most complimentary way imaginable about Zass in spite of the fact that Zass was not a weightlifter. excellent leverage. to perform heavy feats of weightlifting. ' Samson. A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 49 . the other was not. For these feats had developed to a degree of superhuman strength the muscles that opposed the actions of orthodox weightlifting. There were even some who argued that neglect to do this-as he must have used weights to gain the strength he possessed-was a betrayal of their favorite sport. was not so with weightlifters. Finally. but not in a way that applies to weightlifting. or even of effecting a middle course compromise. You can see that it will build sheer strength and power better than any other method. W. the very nature of some of his feats clearly proving that. . he did not possess the right kind of leverage. the first Olympics conducted after World War II. naturally could not be expected to compromise.

JOSEPH II GREENSTE A tom" N The Mighty A t the same time that Alexander lass was touring the capitals of Europe. he trained a great deal with Isometric Contraction. and straightening horseshoes with his bare hands. Greenstein stood 5'3" tall and weighed 147 pounds. And similar to Alexander lass. performing his magnificent feats of strength to sold-out audiences. In fact . liThe Mighty Atom. His name was Joseph Greenstein. bending bars. there was a lass-counterpart touring the vaudeville circuit in America and performing many of the same types of feats as lass. He too was famous for breaking chains. 50 I ISOMETRIC POWER ReVOLUTION ." Similar to both lass and Maxick.

the smaller man upended his opponent and slammed him to the earth as a roar went up.Greenstein first learned about Isometric Contraction while accompanying his friend and mentor. Biography of a Super Human by Ed Spielman: • . the Lion of the Punjab. they were the only Europeans among them. their black mustaches preened and heads shaven. a gift to Champion Gama who was a strict vegetarian. . The crowd took up a chant. and the boy sat in the shade as the two wrestlers talked idly and all shared from a large basket of fruit. With appropriate deference. calling the name "Gama" again and again as the match began. Greenstein." The following is an excerpt from the book." on a trip to India in the summer of 1908. "Gama. In the center of a loose earthen pit. In a matter of seconds. may I ask you something?" A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 51 . he and Volanko arrived at a place that was crowded with a chattering throng. • • • • • • greatest wrestler of the twentieth century. For centuries wrestling was the national sport of India. It was a wrestling ring. two massive Indian wrestlers stood naked except for breech cloths. Gama. "Gama." who would in years to come be recognized by Western sports historians as the At 5 '6" and 270pollnds of solid mllscle. the Lion of the Punjab. the boy addressed him. A gross mismatch. This formality concluded. the two men faced each other in the open pit. The victor was Volanko's friend. The Mighty Atom: The Life and Times of Joseph L. the Russian Cossack circus strongman "Volanko. "Gama. Volanko. who was known worldwide as the greatest wrestler who ever lived. Volanko was visiting his Indian friend. The Mighty Gama was undefeated in 5.000 matches. and it was treated with some formality. No need to wonder why! After the match. Each raised a weighty gold scepter-mace. his badge of championship. 'At last.

of his own super human strength.. he would drive a 6" spike morning I would rise up early. tie my . but It was from this introduction to Isometric it also demonstrates an unusual level Contraction that The Mighty Atom began of strength.Th e Migh ty Atom. and Indian said good-naturedly.. He would also bite through chains as IINo. believe what they were seeing. bar bending. He held this position fo r 15 minutes. Greenstein was an and yet I threw him like a exceptionally good wrestler and athlete." whose feats amazed onlookers to the II How? " Yosselle asked in wonderpoint where they literally could not ment. as he supports 17 m em bers of a band and th eir instruments. there was a performed a few unorthodox feats. Now." Gama smiled. Then he would bend over. where I lived. and proceed to bite the spike in II And you did it?" half. applying the method for the development 1I ••• IIAsk. In addition lilt's really quite simple. Similar IIYour opponent was very big ." board." " biting through spikes and chains is extreme and just a little bit strange. little one. lying 0 11 a board studded with sharp-poin ted nails. his teeth to extract the spike from the IIFor twenty years. part of his act . use down.." II A tree?" the boy marveled. baby. I grant you that IIbut after a tree . " to Alexander Zass. and try to throw it palm strike. IIIn the horseshoe straightening..a man is easy." the to chain breaking. The Atom also Punjab. Each instance." 52 I ISOMETRIC POWER ReVOLUTION . For large tree behind my house . through a long 2 " X 6" board with a single belt around it.

The fact that his Isometric training method produced exceptional strength is without question .The following is an excerpt taken from the June 1938 Look magazine in which The Mighty Atom performed the feats I've just mentioned. Bottom line: not only will Isometrics • make you a great deal stronger. A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 53 . And if you do a • few other things right. But what is even more amazing was the fact that 38 years later. you can expect a very long. it will help keep you that way for life. The Atom was SS years old . The Mighty Atom was still performing the same feats of strength! The photographic • sequence shown at the bottom of this page • was taken at that event more than 30 years ago at Madison Square Garden. healthy. At the time of the article. and vigorous life just like The Mighty Atom. during the summer of 1976 when he was 93 years old.

It would be like the history of the D-Day invasion of Normandy. France. on June 6. no one did more to popularize this method of exercise than the legendary Charles Atlas. 1944. 54 I ISOMETRIC POWER ReVOLUTION . the history of Isometric Contraction would be totally incomplete and lacking without mention of liThe World's Most Perfectly Developed Man. when it comes to Isometric Contraction. After all. without the mention of General Dwight D. Eisenhower." Charles Atlas. the Supreme Commander of the Allied Forces during World War II.CHARLES " The World's ATLAS Perfectly Developed Man" Most I na very real sense.

"Oh. He emigated to the United States with his mother when he was ten years old. on October 30. Mac. he won the title of "The World's Most Perfectly Developed Man" in a contest humiliated." It wasn't long before young Angelo Siciliano legally changed his name to Charles Atlas and became the stuff of legend. But in 1929. posing for many famous sculptors of the day. performing as a strongman. MacFadden back to the same beach. Italy. Mac sees a "Dynamic Tension" ad in a magazine and writes to Charles Atlas. so instead he did the next best thing: he wrote to Alois races." • Atlas then teamed up with Dr. one of them said. and published the world famous Charles Atlas Exercise Course in 1922. with the birth name of Angelo Siciliano. Charley [Angelo's nickname]. episode really happened to young Angelo . you are a real man after all. Fredrich • Tilney. Swoboda. and . "What's promptly dispatches the idiot with a . Charles Atlas was joined by a young advertising executive by the name of Siciliano. Then in 1921. Charles Atlas was born in Acri. With his newly sculpted physique. saying.So here goes. "It didn't take Charles Atlas long to give me these muscles. During his early teens. the use? Atlas would win it every time . the girl is thrilled and says. and they were off to the Charles Atlas to write to. Mac the Scrawny becomes Mac the Mighty. : . He also worked at a sideshow on Coney Island. gave up sponsoring it. sees the same bully humiliating someone else. Within a relatively short period of time. When Atlas won the title again in 1922. "Mac" was the skinny guy with the beautiful girl at the beach. you're looking just like that Atlas guy in the statue. and even toured the vaudeville circuit with his friend Earle Liederman in a hand balancing act. But at the time. he didn't have Charles Roman." And there are several other onlookers making statements such as "Wow! Look at that guy's build" and "He's already famous for it. Initially. and the big bruiser of a bully • • • • • • • . a noted health writer and physical . Feeling totally . the Atlas course was . ." thunderous right hand and hands the guy's butt to him . advertised and promoted primarily in • Physical Culture magazine and was only The truth is that that whole cartoon moderately successful. he was often victimized by an older bully in a manner nearly identical to the character "Mac" in the famous Charles Atlas cartoon ads"The Insult That Made a Man Out of Mac"-that were so popular in the comic books of the 1930s-1970s. 1893. And it was the Swoboda change the name of the course as well as A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 55 . So much so that one day when Angelo was on the beach with his friends. kicks sand in his face and then threatens · to smash in Mac's face. and he looks in the mirror and says." He then goes • sponsored by Bernarr MacFadden and : Physical Culture magazine. . · • • • Method that put young Angelo on the fast track to physical transformation and perfection. The first thing Roman did was to P. Of course. "Hey. Charles Atlas became a highly paid model. culturist.

'.I• ..q"" f~_I ...kdt......... ..... throughout the 1930s-1950s. IAlClMInd.. There was Mahatma Gandhi in far-off India and members of the royal family in Britain.~ .. ~IIoI ~ . WOI'"-. 56 I ISOMETRIC POWER ReVOLUTION ..... The Man of Bronze" was introduced in magazine form to an anxious and ever-growing American teen market. .10 .... ""_~"11rIffl_~IW1 _ .. ." Roman ran these ads in comic books. ....S .. ...... . _ II.. .. Atlas was never out of the public eye. ... _ _""'1.'~ lloiook ...... I_JfoouJ*.... -.".... 1921 numerous feats of strength for Atlas to perform in public in order to create even more publicity.. tr. _t . The team of Altas and Roman was so successful that both men became · In addition........." He also rewrote the ads and promotional material so that they appealed as much to teenage boys as to grown men.... 11'>... ..... . i . In fact..... who wrote the Doc Savage novels under the pseudonym of Kenneth Robeson. Lester Dent did not have a weakness for whiskey..... lfIoN'~ 1lw-:r .. realizing there was an ever-growing army of teens who wanted to become strong and manly like Charles Atlas...- : ~""'-lk-.... . ".... IiItLlr... ...IU....... __ .....w ....... ....~ •• " ... u-. ... and even Robert Ripley proudly stated that he was an Atlas student ("believe it or not")...."........o""1 """.. It can even further be stated that the · "'_14 . ""-.put. ...... In addition.......- Ph ysica l Culture Magazin e..... _... . I~:-': -====::.........." I oJ ..a . "io:. . 1 _.....It _ ... bJ\ . __ ""... _I ......... ....... D ec.... . hnqt1no: ........ ...... ~ . 1933...... there were multiple variations of the ad.lIt« Io....coin..... T .. he was drinking quarts of milk and practicing Dynamic Tension just like the superhero of his novels! That is the type of advertising that money can't buy. (In fact. ..........1...........d..~1 1 ...... "The Insult That Made a Man Out of Mac. _ . •• .. ..• ..._1_-'- -w ___ I .... Ity' ... said that his target audience was 15-year-old boys who wanted to become like the superhero Clark "Doc" Savage. And unlike other writers of the day.. I-'~".. n.o..... Heavyweight boxing champions Max Baer and Joe Louis... .... .... there were world famous athletes and celebrities of all types who used the Charles Atlas Dynamic Tension exercises. Atlas Dynamic Tension Method became the stuff of legend in another way... ..lJI) · · '-''''' ........ -."". .. ctll&tftl.......t...--trJ -... Hence. On February 15.... ..-"'-. ... JoUII . ... . . Roman set up millionaires during the Great Depression of the 1930s. baseball players such as Joe Di Maggio and Ted Williams.... .... .-.... I ... .d .....1< .'-I ... ... . . .. .. when Lester wrote the Savage novels. .. and a future u.(.. I~ ... _ " ~~ ". \I...<1. _ ..u..... _- ..) Beginning with the very first issue.. IIO'l ... ....... • 1Iit-iI.... the superhero "Doc Savage..... . Dent made it clear that "Doc" developed his incredible strength and musculature by performing Charles Atlas's Dynamic Tension exercises for two hours every day. """fo. II" · I~.... ....t'. . . Lester Dent. ' ..n ..-..& .. _ · . _ l(·~ ~. •• itlplUt..._ ..ur..""'" ....... _ ~... According to his wife....d..... and trademark the term for the exercise methods that were featured in the course-"Dynamic Tension.... copyright._ ... ...... ... . . _w. k .:='_eI~""......... .. .... .

July 1937. After the war. age 43 that can also be practiced isometrically • with no movement at all. This form of Isometric Contraction that pits one group of muscles against another is what my uncle Milo termed "Classic Isometric Contraction. avy. it is a series of dynamic self-resistance exercises for every muscle grou p in the body combined with a selection of power calisthenic exercises for the development of all-around functional strength and fitness . Guess what the title was: "Atlas Was Right All Along. and in the process became a war hero. These self-resistance Isometrics can be practiced virtually anytime and anyplace and are the foundation of what my uncle Milo taught me. and then as television became a media sensation. Charles Atlas was a frequent guest on radio programs. Similar to hundreds of thousands of other young men. These are then ." One other interesting piece of information about Charles Atlas and his methods was published in the April 17. and his course is still being sold today by Charles Atlas Limited. a whole new generation of America's teenagers was introduced to Charles Atlas and his method of Dynamic Tension.S." Ph ysical Culture Magazine. A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 57 . So what exactly is the Charles Atlas Dynamic Tension Method? Simply put. They include many of the same exercises that you find in this book (though we include many more) and yield splendid results . Kennedy turned to Charles Atlas in order to get into top physical form and fulfill his patriotic duty by enlisting for World War II. In fact. The feature article was about the new scientifically verified exercise method called "Isometric Contraction" that had become immensely popular among Americans. John F. Mr. Atlas remained popular right up until his death in the early 1970s.president who wrote to Charles Atlas in 1942 in order to become strong enough to pass the enlistment standards for the U. 1964 edition of Life magazine.

AT LAST! SCIENCE PROVES IT 58 I ISOMETRIC POWER ReVOLUTI ON . with each experiment achieving conducted at Springfield College in the exact same result. In fact.. and there were fibers to move the free untethered leg . soldiers in hospitals all around the country who needed rehab Although the concept and understanding of Isometric strength training had been · before they could return to society. free movement.S. it had • long before complete immobilization caused excessive muscle degeneration and never been scientifically studied." So much so that each frog jumped lopsided. you read that right: frogs. because of the incredible strength increase in the tethered leg.. or so they thought. the first "Isometric Research Project. unable to grasp the fact that the reason degenerate and atrophy and become virtu. After the frogs had been results were considered not applicable to tethered for two weeks. evaluated. journals of the day. a research test was conducted. but for all intents and pose was to observe frogs that had one leg .still thousands of U. the frogs increased strength in the tethered Here's the scoop on what happened with . and the tethered human beings and buried in scientific leg was released from its harness.. Massachusetts. · the tethered leg as opposed to the free leg was because the frogs were only The context for the experiment is imporusing a small precentage of their muscle tant. · for the tremendous strength increase in ally nonfunctional. So this test conducted at Springfield College on known and implemented in various frogs could be useful in determining how strength building programs around the world for millenniums of time. was no application to human beings. or quantified in any way until 1920. the researchers conducting the how much time was required before the experiment at Springfield College were muscles in the immobilized leg would . Yes. It had only been one year since World War I had ended. The determine the degenerative effects of . atrophy in humans . immobilized leg to an extraordinary degree. it wasn't studied in The researchers took healthy frogs and the sense of validating or quantifying tethered one leg so that it was completely Isometric strength training. The idea was to discover In short. The study was conducted to .. validated. And even then. purposes was completely disregarded as immobilized and the other leg allowed irrelevant to human beings. it was immobile while the other leg was allowed discovered almost completely by accifree movement. The pur. the research papers for more than a quarter scientists were shocked to discover that century. research was written up in scientific immobilization on frogs' legs. And when it was discovered. the unexpected. After The Springfield Study of 1920 several additional experiments were In the fall of 1920. The results were totally dent. the research project Springfield. and the test was abandoned because it seemed there subjects were frogs.

had been made widely felt was the need to rehabilit ate tens of • popular throughout Europe for more thousands of severely injured European than 3S years. medical supplies. and particularly Germany. Even more acutely and relaxation). the Maxalding mother of invention. however. began an earnest st udy of Isometric · Contraction.. you may wonder why Drs . (hence muscle control in both contraction European continent." and that was method of strength and bodybuilding.In the immobolized leg. They simply At this pOint. and there was relaxation of any given muscle group the tremendous necessity to rebuild the . both Axis and Allies. focus on Isometric Contraction. absolutely true at the end of World War II which was a series of deep Isometric in 1946. A CONCISE HISTORY OF ISOMETRIC CONTRAcnON I 59 . Germany. muscle contractions followed by complete had literally been devastated and destroyed by the carnage of the war. Similarly. Europe." and the results of the Mueller and Hettinger chose to specifically experiment were shelved untiL . by straining against an immovable bond . the researchers simply rehabilitation of the t housands of did not grasp that they had made an injured soldiers wh o were being incredible discovery that could have returned to civilian life. Theodore Hettinger at the Max • Planck Institute in Dortmund. but I'll venture a hunch based 1946 on the previous hist ory we've already It has been said that "necessity is the established. A. By 1946. hospital beds. there were so many wounded and crippled people that there was not enough medical personnel. It was then that doctors and physiologists under the direction of Dr. The purpose of their study was to determine whether or not Isometric Contraction could be success fully used therapeutically in the As it turned out. didn't "get it. Hence the phenomenal increase in the strength of the tethered leg. but no way to achieve it. the entire muscle was exercised to its very deepest muscle fibers . E. By the war's end. Alexander Zass. I'm not sure that anyone knows the complete · answer. or conventional equipment available for rehabilitation . made a huge difference in rehabbing the soldiers from World War 1. Dramatization of the Springfield Study soldiers from all sides. There was a great necessity to retu rn these men to productive civilian enterprise in order to begin the process of rebuilding Europe. Mueller and Dr.

I have no doubt that that had ever been conducted up to that faced with the dilemma of tens of point in time. The researchers also niques. except once a day when the In fact. and if they 50 healthy men. And the results. in retrospect. compiled thousands of injured soldiers in desperate from experiments lasting more than a need of rehabilitation as well as the decade. ages 19-55 . Everything from This arm received a total time expenditure intensity of contraction (how close to its of less than one minute of exercise a day. his course all over the world. and the frequency of contraction in order to in virtually all the European capitals obtain the best possible results .000 volunteer test subjects and of Isometric strength building tech. the redemand. ambient the mid 1930s. it was the most extensive all of Europe. These throughout all of the 1920s and most of the 1930s. there were many variations made /I liThe Amazing Samson.• carefully quantified. This arm received no them they did! exercise at all. including nutrition. This is how ing methods they had heard about since it was done. so they Institute set out to answer. number of contractions as a strongman to sold-out audiences required at any given time. fact that medical supplies and personnel • the 1920 · For instance. His mail-order bodybuilding variables were tested and retested on more course was made up almost exclusively than 5. and his method was widely • included other variables besides Isometric advertised in physical culture journals Contraction. Isometric Contraction. • research into the physiology of exercise So. A test group comprised of their youth were in fact real. new tests were contracted in order to obtain the best conducted to determine the results. exposure throughout Europe . going back to were grossly inadequate to meet the • Springfield Frog Experiment. Then. then one arm was that the researchers at the Max Planck · placed in a plaster cast (okay. It was these questions • was carefully measured. At absolute limit did a muscle have to be • the end of four weeks. and internationally famous and was selling chronological age. sleep habits. are valid to this day. was were real. time under contraction • course. and answer didn't tether it). recreation.had performed (its duration). Charles Atlas had become temperature. 60 I ISOMETRIC POWER ReVOLUTION . by to ultraviolet light (sunlight). how long before the results selected. The strength of each man's arms were substantive. the researchers at the Max • searchers at Max Planck conducted much Planck Institute were probably wonderthe same experiment but used human test ing whether or not these strength trainsubjects instead of frogs. of course. they left no stone uncovered • cast was opened and the subjects performed in determining exactly what variables a series of three Isometric contractions for created the best possible results as regards • both flexors and extensors of the arm. Of possible result). including • All in all.

he was completely convinced and began devising Isometric programs for his athletic teams at New York University and did so with great success. " One of our students at N. But it wasn't until 1960 that he was introduced to Isometric Contraction. A. and Isometric Contraction became widely used and endorsed by the medical establishment worldwide as the best. safest. Dr. Bottom line: he knew a great deal about exercise. the young man said. Before long. had suffered an attack of polio which left A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 61 . one of America's preeminent Isometric researchers was Victor Obeck. It was then that • · • • • Vic Obeck performing an Isometric Contraction For example.Y. E. This was also true here in America. and least expensive method of physical rehabilitation of its day. but they all added up to the same results: dramatic strength increase in the immobolized arm! Time after time the results verified themselves. Professor of Physical Education as well • as Director of Athletics at New York • Obeck decided to perform his own research into the science of Isometric Contraction. There he met a young researcher from the Max Planck Institute who described experiments on the Isometric Contraction of muscles that his director.to this one basic study. most efficient. It happened during a technical meeting at the Institute of Human Anatomy at the University of Rome during the 1960 Olympic games. where it was being used in the rehabilitation of polio victims. were nothing less than extraordinary. had carried out on more than 5. He also stated the following about the therapeutic advantage of Isometric Contraction in his book Isometrics: How to Exercise Without Moving a Muscle.U. University. He had been a professional football player as well as a great allaround athlete prior to his career in academia. The • results.000 volunteers over a period of well over a decade. Mueller.

10 pounds ten times with the right one. while continuing the weights with his right leg. The paragraph cited and the chart are from page 38 and refer to one individual's results. As you can see. he could lift a 15pound weight ten times with his "weak" leg. the two become fairly good friends. the Obeck came to believe was that the "averresults of increasing strength during age" results achieved by volunteer test a period of training are given on one EXAMPLES OF WEEKLY INCREASE IN STRENGTH OF DIFFERENT MUSCLE GROUPS Relolive 10 Beginning Valves Hellinger Figure 7 62 I ISOMETRIC POWER ReVOLUTION . Theodore Hettinger's book. subjects at the Max Planck Institute cOlild be greatly surpassed by motivated individuals. • · . ' In Figure 7. With the sound leg he could only lift 11 pounds ten times! ' . my uncle Milo purchased Obeck's book and made a point • of contacting him . Hettinger stated that the results in the accompanying chart were only representative of that specific individual. he could lift a 3-pound weight three times with his weakened leg. The following excerpt is from Dr. the truth is that it varied with the individual and the various muscle groups. At the end of one month. And as you can also clearly see.his left leg seriously weakened. and the one thing . In fact. as an example. which was first published in America in 1961. Th e Physiology of Strength. And what were the averages according to the researchers at the Max Planck Institute? Well. I suggested he try Isometric exercises for his left leg. : The reason I note this point is because back during the mid 1960s. He'd been trying to build up the lost strength by exercising with weights strapped to his foot. the percentage of weekly increase varies by muscle group considerably. When I first saw him.

Power. . coordination. I especially like to shine a spotlight on the This was also verified by another Isoincreased endurance benefits of Isometrics metric researcher.1'" you ("" MAKF • • . Baley . there certainly were exceptions. Isometrics. and Agility. • . and the young man who achieved these results was highly motivated. 1'4'. Baley when properly applied. based on his own studies. Athletic Strength. This was obviously exceptional.person in whom we have trained many different muscle groups. That sions. A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 63 . the Isometric training group improved three times faster than the · sports training group on tests measuring · increases in strength. Obeck's in a twenty-five minute session with student. In his Illustrated Guide to Developing · assertion is absolutely false. liThe same results can be achieved phenomenal muscular endurance. is a perfect example. Professor James A. The point is that although most Isometric Contraction researchers agreed that weekly increases in strength averaged about 5 percent per week. who was mentioned previously. Obeck's student who went from 3 repetitions with 3 pounds to 10 repetitions with 15 pounds in the course of one month using Isometric training alone had an increase in his functional strength of 500 percent and a simultaneous increase in muscular endurance of more than 300 percent. with barbells. Baley Why? Because one of the biggest myths agreed wholeheartedly with Obeck and perpetuated about Isometric training is stated his observations on several occathat it will not increase endurance. The numbers demonstrate the increase in strength week by week in percentage of the beginning value. when Professor Baley put Isometrics to the test with a class of college students at the University of Connecticut./I In fact. POWER AND AGILITY by -James A. Baley that both Obeck and Baley verified. endurance. Thus. Isometrics as can in a two-hour session . III-III ILLUSTRATED GUIDE TO DEVELOPING ATHLETIC STRENGTH. can and will build stated. and agility. of the University of Connecticut. Obeck believed it was possible to greatly surpass the average strength increases of the Max Planck research subjects and to even double strength within a relatively short period of time. . The speed of increase in the different muscle groups is true in these given numbers only for this subject. ' .

BOB Captain HOFFMAN America and the "Cold War" A lthough the heyday of Isometric training in the U. it had actually been used by the American Olympic Weight- lifting Team soon after 1954 with spectacular results. was from 1960 to 1968. Bob Hoffman. which Hoffman regarded with sheer contempt. was the coach of the Olympic team. At the time. During that Cold War era. founder of The York Barbell Company in York.S. Pennsylvania. Bob Hoffman was known as the world's 64 I ISOMETRIC POWER ReVOLUTION . the Soviets were dominating in weightlifting at both the Olympics and the World Championships.

S. Hoffman wasn't about . records of the day. It wasn't long before Ziegler had the answers. John Ziegler. the results were as a man who hated to lose. he wasn't. Sure enough. When his U. Those who knew him said he was "basically an honest guy. He even had Dr.S. being the shrewd man who he was. Ziegler work basically honest. Uncle Wally." A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 65 . • .most patriotic egomaniac. First. In fact. But. "WHEN A MAN SAYS HE'S doping.: Soviets were using to train his American made man who worshiped his creator and • athletes. Ziegler tell his lifters that they were receiving Vitamin B12 shots so they would not resist taking steroids for fear of long-term health consequences that were unknown in 1954. As soon as Hoffman found out. America would have nuked the Soviet Union during the Soviet Missile Crisis in 1962! But back in the 1950s the only way Hoffman could have hi~ victory over the Soviets was in the arena of weightlifting. and it showed! • extraordinary. teams were beating the Soviets. Olympic Weightlifting Team. Bottom line: the Soviets were using steroids. . Hoffman kept everything hidden. to find out how it was possible that the Soviets had so humiliated the Americans. He immediately enlisted his friend. that means with CIBA Pharmaceuticals to develop HE ONLY LIES WHEN far better steroids than anything the Soviets were taking and to also use the Isometric training techniques that the • HE NEEDS TO. It came down to two factors. scandal back in the late 1950s and early . • used to say. the Soviets were using a new training method that German doctors had developed called "Isometrics. As far as Hoffman being afraid of a drug . Hoffman was furious. if he had had his way. Hoffman's U. the Soviets were using synthetic derivatives of testosterone with which they were injecting their weightlifters. and it wasn't long before He so hated to lose that he was willing to do anything to win." Hearing that. One other thing about Bob Hoffman. he had Dr. . to tell the American public that our weightlifters were using steroids. Instead. team had their "butts handed to them" by the Soviets in 1954. ." in • order to shatter the existing weightlifting . second. that our guys are using better dope than • theirs?" Still." An d . tell the judges . he didn't • blow the whistle on the Soviets for . Dr.S. • : • . who was the physician to the U. His reasoning was actually quite logical: "What are they . my grandfather's friend. especially to beat the Soviets. a totally self. so he • told a half truth-our guys were using a • new strength training method called : "Functional Isometric Contraction. 1960s. [the Soviets] gonna do.

THE ISOMETRIC BOOM OF THE 19605

who endorsed Isometric exercises. Even President Kennedy practiced Isometrics on a daily basis on the advice of the By the 1960s, Isometrics had became a White House physician. To Kennedy, it phenomenally popular method of strength was nothing new. He was just resuming building for athletes in all sports, moving • the Charles Atlas exercises that he had well beyond the weightlifting crowd. In used some 20 years previous. fact, in 1961, Mickey Mantle and Roger Maris, who were roommates when the By 1964, the Isometric rage was in full New York Yankees were on the road, were swing in America, and there were books and magazines on newsstands everywhere with idiotic titles, such as Isometrics: Total • Fitness Without Effort, The Lazy Man 's Guide to PhysicaL Fitness, and many, many more. While some books were better than others, many were written by people who obviously didn't know a true Isometric Contraction from a hole in the ground . Hence, the ridiculous titles. • This brings up a point I want to reiterate. The words easy and Isometric Contraction should never be used in the same sentence unless the person is saying that Isometric • exercises are easy to learn. That part may be true. BUT no way are they easy to do! Just the opposite is true. Isometrics are not • even remotely easy to do. They require a laser-like focus with deep concentration and require that you exert yourself from 7 to 12 seconds at roughly two-thirds of your maximum strength. Of course, there are other Isometric protocols that are shorter in duration, such as 1 to 2 seconds at 95 to 100 percent of one's strength, but doing so could also put one at risk of severe injury. So those are not recommended • in this book as practical for our purposes. Another Isometric protocol is what has been coined Aerobic Isometrics" by
1/

both using Isometrics during their famous home run derby. Ultimately, Maris won with a grand total of 61 and became the first man to eclipse Babe Ruth's record of 60 home runs that had been set in 1927. Oddly enough, when the endorsers were looking for a baseball star to endorse a new Isometric exerciser, they turned to Mickey Mantle rather than Roger Maris. Why? Because the public loved Mantle, and the Mick was the man whom the public wanted to be the first to top Babe Ruth's r.ecord. When that didn't happen, many fans actually turned against Roger Maris. But in addition to Mickey Mantle, there were also other athletes and celebrities

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I ISOMETRIC POWER ReVOLUTION

martial arts fame. Lee had injured his strongman Steve Justa, a man for whom I back so severely in a weight training have great respect. Mr. Justa recommends Isometrics of all durations and intensities accident that he never lived another with some performed at 35 percent of . day without agonizing pain. (It's been perceived maximum strength and held for substantiated that prescription painkillers 30 seconds to several minutes. This is were implicated in his death.) After the what he refers to as "Aerobic" Isometrics, accident, Bruce Lee became an Isometric and trust me, those are tough. More on · fanatic and experimented with every Steve Justa to come. variable of intensity and duration imaginable. The resuIt was a "ripped to · the bone" muscularity that was incredible • to behold, even though he did not have great muscular size. At 5'7", Mr. Lee weighed less than 140 pounds. Nonetheless, Chuck Norris, the martial artist and movie/TV star, said that Bruce Lee was the strongest man of his size · whom he had ever met. And the reason for it? Isometrics! So what kind of Isometrics did Bruce Lee perform? That's where Steve Justa comes in. In his masterful book, Rock, Iron, Steel, which was published in 1998, Justa recounted one Isometric technique that Bruce Lee sometimes practiced that I had never read about. Here's how it's done. Take a 3-pound steel ball and hold it in your palm with your arm straight out in front of you and fingers pointing down. As soon as your arm tires, switch to the other arm in exactly the same position while allowing the tired arm to rest. Continue to switch back and forth. Sounds easy enough, right? Anyone can do it, right? Okay, now here's the kicker. Do it for 8 hours straight without a break. Seriously, that's exactly what Bruce Lee did.

·

·

· ·

Bnlce Lee, 011 the set of olle of his martial arts movies

·

Isometrics were used to great effect by a wide range of people from all walks of life . during the 1960s. They were even used • by some doctors to treat hypertension successfully. One celebrity who turned to Isometrics was the late Bruce Lee of

A CONCISE HISTORY OF ISOMETRIC CONTRACTION

I 67

What do you suppose the results of such about it. Even though 3S percent may not an extreme Isometric exercise would be? . sound all that intense, I assure you from personal experience that as the muscle Even with a weight that light, over the fibers begin fatiguing and new ones are course of time the entire body would recruited, it isn't long before even the come into play. You'd literally be pulling very deepest muscle fibers are engaged. from your toes to the top of your head, And the result? Welt several members of and after 8 hours the effect it would give the Bronze Bow forum have applied these your whole body-and I mean your whole body-would be that it would feel like a . same techniques of Aerobic Isometrics to pull-ups and other exercises, and to a man steel cable, like it is one unit of rock-hard strength and muscle. But even if you : they all agree with me that their muscular strength, definition, and endurance go wanted to duplicate such an extreme through the roof. endeavor, who has that much time? This is where Steve Justa came up with his concept of Aerobic Isometrics, where one uses a perceived 3S percent of maximum contraction and holds it for periods of up to 3 minutes or even longer if you're fanatical But perhaps best of all is the carryover to everyday, real world functional strength that these exercises will enhance to a tremendous extent. To make the point perfectly, let me give you another example

Steve Justa m odeling his aile of a killd weight vest

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I ISOMETRIC POWER ReVOLUTION

from Steve Justa's book, where he devotes an entire chapter to Isometrics. According to Justa, an avid strength trainee who lifts tremendous weights as well as odd objects such as 4S0-pound barrels, Isometrics

hay than when he started. Quite literally, although he could lift weights that were twice as heavy, there was little if any carryover.

• Then something clicked. He remembered gave him functional strength that he . Bruce Lee and Isometrics. So instead of simply could not acquire from weightlift· lifting weights, he pushed, pulled, and ing. He tells the story about baling hay for pried against an immovable object with a man who was half his size and had · no weight training at all for 3 months . Bruce Lee type of muscular definition, but He tried widely varied intensities and who was at least twice as strong as Justa durations. And the result? Within 3 in this form of manual labor. Justa despermonths his hay baling strength had ately wanted to keep up with this man, improved by 40 percent. So think it through . No improvement in 2 years on the heavy weights. Forty percent better within 3 months of Isometrics. That, to me, my friends, is one of the primary ben· efits of Isometric strength training and · muscle sculpting. Simply put, Isometrics make you functionally stronger in a way • that nothing else can. And when your muscles become so much stronger in a · functional sense as a result of Isometric training, you'll start experiencing what · so many of my students have stated· your body will feel so much lighter and you will have greater endurance. Why? · Because when you double your strength with Isometrics, your body will feel half · as heavy, and you'll find that you move with greater economy and a new spring in your step. and despite two years of the most intense • and brutal heavy weight training imagi- · This brings us to the next major benefit of nable, in which his weightlifting · Isometric Contraction for strength buildstrength doubled, Justa was shocked to ing. And what might that be? How does discover that he was no stronger in baling . Perpetual Youth sound?

A CONCISE HISTORY OF ISOMETRIC CONTRACTION

I 69

PAUL

BRAGG

&

NOEL JOHNSON
Old Ain't for Sissies!

Proof Thot

Growin'

PAUL BRAGG'S BUILT TO LAST FORMULA FOR ETERNAL YOUTH

T
70

hroughout the 1960s and into the mid 1970s, a physical culturist by the name of Paul Bragg was

becoming something of a cult figure. At the time

of his premature death due to a surfing accident in

1976, Bragg was 9S years old and considered by many to be the personification of everything he taught. Handsome and muscula r, Bragg was a prolific author, having written more than 20 books on all facets of physical culture.

I ISOMETRIC POWER ReVOLUTION

st remedy. • whom he had met in his worldwide travels Learn to Uoe In A&eIessness with BRAGG'S COMPLETE LIFE EXTENSION PROGRAM Fasting is the gnaJ. he discovered the answers during his worldwide . turned 20 in 1901. but through a program of care. the physician willUn.. he was quick to point out that the travels and wrote and lectured about healthiest and most long-lived people them. He also taught the importance of holistic natural nutrition. Eventually. ""*'- A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 71 .. as a young teen he had nearly died of . fully applied physical culture he was not · So what exactly was Bragg's perpetual youth only completely made well but was a beauti. as people from all walks of life. he taught deep breathing (just as I culture writer and researcher for Bernarr • teach in this book) as the preeminent MacFadden's Physical CuLture magazine. ing for the secrets-the real secrets-of perpetual strength and youthfulness. And though he was critslowly but surely. icized by some for not being a strict vegetarian. First. as well tuberculosis. he was quick to point As a magazine correspondent. movie stars. Olympic athletes. In • Lanne (who credits Bragg with saving his fact. formula? fully sculpted young athlete by the time he . he became one of the most widely regarded physical culturists. piece by piece. life). ""'"'" -. · thing else was responsible for his return to fashion. But rather than search for the · health and becoming the personification Lost Ark of the Covenant.. Bragg trav• out that deep breathing more than anyeled the entire world in Indiana Jones' . • requirement for lifelong strength and · youthfulness. In fact. you know that he wrote with the voice of experience.with a following that included Jack La If you've read Bragg's books. Bragg was lookof manly strength and fitness. He became a physical . And .

and he was looking forseries of calisthenic exercises for every ward to running in the New York City muscle group as well as Isometrics. one can only which both carnivorous and omnivorous wonder how long he would have lived. · A STUD AT 80 In August 1979. and he was 80 • years old-or should I say 80 years young? • At the time. The Shocking Truth About · before his death. /I On a final note. in which he detailed everything we challenge Merv to /lGo ahead and hit me now know about the importance of pure in the abdomen as hard as you can./1 And then he winked. Noel had recently won a gold medal for boxing in the Senior Olympics. /lYou'll have to ask somebody else that question. 72 I ISOMETRIC POWER ReVOLUTION . this man was so knowledgeable that there Was he really in that excellent of shape? was no way that anyone was going to win When Bragg was introduced as a guest on an argument with him. which Marathon in October of that year. When chaljust as Swoboda and MacFadden had lenged even further. That careful to not break your wrist . were not strict vegetarians. But be fresh water for health and longevity. I'm only 94 . when interviewed by People magazine when he as 94 years old. Had it not been his premature death humans have pepsin in their stomachs. animals in the wild have. but vegetarian animals do not. NOEL JOHNSON-A DUD AT 70. Bragg taught a way to the title. The writer of the article said that Bragg looked • him right in the eye and said. The bottom line was that He might still be surfing. From was more than 40 years ago! then on Bragg had the crowd eating out of his hand. His name was Noel Johnson. Slim and muscular Palll Bragg at the age of92 · having decked a 40-year-old man on the As far as exercise goes. the first thing he did was Water:.Bragg was light years ahead of his time. Bragg even wrote • the Merv Griffin television show shortly a book titled. his story was Health and Youthfulness. Simply put. he noted that been. in 1975 at the age of 95. In truth. Paul extraordinary in many ways. Building understatement. my friend Linda Wilkinson introduced me to a remarkable man . To say he taught as the ultimate form of strength that Noel was extraordinary would be an building exercise in his book. Bragg was asked at what age a man loses his sexual desire for beautiful women.

leaving the ring in was in relatively good health. right? That included too much food . when he finally reached retirement of other fighters were absolutely adamant age. ' When I went to work for Convair in 1939. Noel When he was in his mid teens. famous Earle Liederman Muscle Building • gout. Noel soon discovered he had a natural talent for box.• chronic diseases. There was no longer pounds and losing his beautifully chiseled • the urgency to keep in shape.Noel was born on July 7. I weighed 130 pounds and Noel fought until age 33. burCourse. 1899. But he was realizing the American our lifestyle. Not only that. sitis. He ing and was able to parlay his physical • told me he was takgifts into a promising career as a profes. and physique. "Lessons in Wrestling and and worse along with Physical Culture/' and became an excellent the accompanying wrestler. the average American dream. Zola. he ordered the high blood pressure. A few years later. all the things he intended about keeping their fighters away from him for fear he would knock them out. hemorrhoids. 1932 to take a job with Texaco Oil in Looking back now and with the California and focus on raising a family. A Dud at 70. and a host of other Although he enjoyed wrestling. too many cigarettes. find promoters and managers who didn't know who he was. arthritis. Why? Read this short "Battlin' Blue Eyes. His only serious • tions that he finally problem was that as he knocked out one • asked his doctor." So that meant he had excerpt from Noel's book. were no at the age 0(90 long were warning to watch out for longer possible. I expect my wasn't long before he and his family were body began to really deteriorate living the typical American lifestyle. Worse yet. Lake. . he ordered developed a mild heart conthe mail-order correspondence course from dition that became worse Farmer Burns. It advantage of hindsight.• ing so many medicasionallightweight boxer. a to travel farther from home in order to • Stud at 80. He grew up on a farm and was strong and healthy as a youngster. · to do and all the places he intended to go with his Noellohnsoll Promoters took note of him and before beloved wife. and about the time I stopped fighting not long before he started packing on the professionally. and too much alcohol. "What's the blue pill for?" The docopponent after another. in Heron too little exercise. As the years zoomed by. A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 73 . Minnesota. but the managers • others. it became harder • tor said it was there to and harder to find opponents close to remind him to take all the home who were willing to get in the ring with him.

and a lot of social drinking. I decided then and there to beat the bell and come out swinging. very seriously. Although Zola and T had many interesting things we really wanted to do after I retired. eating anything and everything I wanted. but I persisted and gradually ideas began to form . e'mon. we were retired from everything. I'll tell you what. just hang tight and I'll get to that. Shortly after Noel's retirement began. you to take your life.' . the time he was 70. and the thought "defeated" stirred something in my ego. I am sharing Noel's story with you because I want to motivate . First. had a series of strokes. made me a complete dud. 25 years later. But still something stirred in him. I stripped down and looked in the mirror. I looked defeated. and I didn't want to turn that responsibility over to anyone else. with unused muscles hanging slack. we never got to do any of them . Neither one of us had the energy or the getup-and-go to leave the house and enjoy our plans. about to give up and take the count. They can't count you out when you're trying. I thought. Perhaps you're wondering. and he wasn't about to give up on life or love. fohn. All the classic signs of aging and ill-health were there."good life. Out of the mainstream of life. Here I was. Zola. Noel was alone. I was overweight. . Now back to his story. When I retired in 1964." included smoking. I assure you that if you do nothing to take charge of your health and 74 I ISOMETRIC POWERReVOLUTION . fitness. I was very clear on what I didn't want. I used the intelligence the Creator had given me. what does this have to do with Isometrics? Well. his wife. I weighed 170 pounds and was in bad physical condition. I felt it was still my personal responsibility to take charge of my own life and health. with a bulging gut. and tobacco. The result was inevitable. My mind was as rusty and unused as my body. you'll end up just like Noel. I didn't want to be bedridden and helpless. There is just no way you or I or anyone else can ignore the basic laws of nature and not wind up in the same shape I found myself in at age 65. But I used to be a fighter. alcohol. . coupled with nutritionally empty dead food. Lack of exercise. all facets of your life.' . and by . I didn't want to be a burden to my children. This is how he describes what happened next in his book (page 59).'I finally did something I had been carefully avoiding for a long time. lackluster eyes.

_" .ftd~1 ::-~Ioor~~f':::'''''' .p" lanll~"'''*' ttoe . the mile. ~~=... . " ... but the way I see had won three gold medals in the Senior it... "Follow me. """' _ _ ....... needed to dramatically increase his punch~:~::!.It .... .. pwI . ':.... KlWlClltlKk "-". Noel went on to win said... Here was Noel was featllred all five million Wheaties boxes in 1977...'....'"IO . fPoo _ _ _ _ _ .. OMDlltIo...... . ~OCICM"'te . _I_ . W.....'""'.\1tf of. tured on five million Wheaties Breakfast of Champions boxes that profiled his extraorNoel told me that he tore into the Bragg dinary exploits.hI'.. The articles emphasized that he I could have referenced... "'t. And Bragg actually showed him talked with a knowledgeable woman about the right selection of Isometric exercises to his present condition and told her what he maximize his punching power. ..~ ... .!::... intended to do about it... and the 10.... .:c: :.r::~ INII ...... Noel decided he wanted to resume boxing.. "come out swinging/' Noel took action.... that "growin' old ain't for sissies. ..... ... never will be.. II" q ..::=~~t:... if you're not convinced by now.~~ ing strength and power... When Noel went to be with the Lord in eating right.pl . you Olympics that year-for the marathon (26 . .... as had been his friend Paul that in 1971.. the stuff of legends. 01 miles.. Bragg told him went to the World of Health food store and Isometrics... Noel Johnson was living proof for more vanished-totally disappeared .. ...je .O'~'II~.:: :.... . . .... newspapers Bragg.. he _t . So he contacted . .. aot"""" =:: bIoIA'rn. Everything Bragg said made perfect sense... "BATTLlN' BLUE EYES" MAKES fitness..I_ ~. what he needed...-...... at the age of 73. . ..... "'...... . t.::'J.'<>'~\II.. His radio series of books that she said were exactly interviews and television appearances were At>oI .. "Old... and before 1995 at the age of 96." When they got to the and defend his boxing title year after year book section of the store.. He Without missing a beat... .. __ I 1WIot_~""'_"'.. Paul Bragg in Hawaii and arranged to pay ..... So much so than 25 years.. COuld""' .. From there.. she The rest is history. I1" ."'-_. A CONCISE HISTORY OF ISOMETRIC CONTRACTION I 75 .... and he was even feaCulture" library of Paul Bragg."'..'-::.: him a visit..::... ~ .. .. When he asked her if she had any recommendations........--..-.. _"ltd .. They were the "Physical . When Noel met Bragg in 1973........ ... But in order to do that... 385 yards). .. books and couldn't get enough.. and vibrant energy! As they talked._"""~""'""-_"-"-" ~- _ ---~ ..:i~1:... one thing is certain: long every debilitating health condition he after turning his life around at the age of had experienced over the past 40 years 70......--...:::-:...~="J... . til _ _ • ... a 92-year-old man (18 years Noel's senior) who was the personification of strength... =!Lr=~1C _J he said he could hardly believe it.."". . _ ._lorw . mend to give himself" an edge" in boxing.....000meter races. ... He started .--......... exercising right....Ict..ftd~ . A COMEBACK! Noel asked Bragg what he would recomImmediately after making his decision to . she pointed to a and was a champion all the way. ... that's it for the History of Isometrics.tOn (iI"'I)I'tI.." all over California were running articles Well.. about him with titles such as "Superman Is There are many scientific papers that Studied at UCD" (University of California at Davis)..1 ..

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____________~~__~__~__~~ c HAP T E R T H R E .

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________ CHAPTER __- ~

THREE

NUTRITION for HEALTH, STRENGTH, & LIFELONG VITALITY

I

n my previous books, Pushing Yourself to Power, The
Miracle Seven, and the 60 Day Personal Power Health and Fitness Journal, I outlined complete nutritional

strategies for the expressed purpose of losing excess body fat on the hurry-up while giving your body everything necessary to build lithe, beautifully sculpted muscle. In this book, however, I focus on helping you

discover for yourself the best and most optimum way to feed and nourish yourself for health, strength, and vibrant lifelong vitality. So with this in mind, please read on.

78

I ISOMETRIC POWER ReVOLUTION

Just about everyone knows and scientific research supports the fact that what we eat affects every aspect of our lives. Think about it. That means that what we ingest affects our physical energy, our mind and moods, and our longevity. Thus, it's obvious that we need to pay attention to what, when, and how we eat. Yet I want to warn you about making diet and nutrition too great a preoccupation. As my grandfather and Uncle Wally used to tell me, "If you become too obsessed and fanatical with purity and dietary discipline, you'll drive yourself nuts, Jackson. And the stress alone is gonna kill you.
II

genetic potential through the choices . we make. • • My conclusions are based on the scientific · research conducted by Dr. Kenneth · Pelletier and Paul Bragg. Dr. Pelletier • studied the Vilca-bamba people of . · Ecudorian Andes, the Hunza people of • northern Pakistan, the Mabaan people of . Sudan, the Abkhazian people in the • former Soviet Union, and the Tarahumara • Indians of northern Mexico (known for . their foot races that last up to 100 miles : and more). Each of these distinct groups . is known for their longevity, with many

men and women living well past the century So, friends, don't get lost in the mark. They are also details of good nutrition-how well known for many calories this or that the complete food has or whether the prolack of the tein and carbohydrates are in perfectly balanced degenerative ratios. Instead, I recomdiseases that mend focusing on the are normally seven key nutritional princiassociated with ples that follow in this chap"aging" in the ter. But first, let's overview industrialized how your chosen nutritional Western countries of strategy can impact both the length the world. In fact, some and quality of your life. of these people are known to live well into the 115- to 120-year range NUTRITION AND LONGEVITY · without disabilities. So Dr. Pelletier deemed Some gerontologists suggest that longeVity · them worthy of serious study. depends upon genetics. Others disagree. . Perhaps most important of all was that Studies of the diets, physical activities, and Dr. Pelletier found that the same exact lifestyles of other cultures whose people factors that contribute toward the quantity live extremely long lives suggest that our genetic inheritance may create a tendency • and energy of life also contribute to its to live a longer or shorter life, but that we quality. This is great news! After all, who also have the ability to maximize our . wants to sign up for a long, slow, and

NUTRITION FOR HEALTH, STRENGTH, AND UFELONG VITALITY I 79

painful decline, just creaking along for the last 50 or more years until you die? Certainly not me . On the other hand, when life is filled with joy and vitality, each day brings yet another opportunity to experience LIFE and all of its blessings to the fullest, which holds great appeal to me. Bottom line: Dr. Pelletier's research proved beyond all doubt that the most effective way to increase both the quality and quantity of life is through the nutritional choices we make.

. . . · • ·

SEVEN GOLDEN KEYS TO NUTRITIONAL FITNESS
The following guidelines do not require sudden changes in your lifestyle that cannot be maintained. To the contrary, abrupt changes have a way of changing back to bad old habits rather quickly. If you think I'm wrong about that, ask yourself how many New Year's resolutions you were ever able to maintain long term . Point made.

· . . ·

2,000 calories per day by contrast to the average Westerner's 3,200 to 3,500 calories per day. Even more important is the source of the calories. For instance, just one piece of pecan pie contains 800 calories, and almost all those calories come from refined sugar and fat. Contrast that to a large Granny Smith apple that has only 100 calories and far greater nutritional value, and it is easy to see the difference. Nonetheless, please note that this practice of systematic under eating does not apply to growing children, people with very lean body types, pregnant or lactating women, those with high metabolic rates or caloric expenditures, such as athletes or laborers, and certainly not for those with eating disorders.

·2

DON'T OVER • CONSUME PROTEIN

. Here in the U.S., many people . worry about getting

I

Instead, these practices involve a gradual . enough protein. However, the adaptation to a new and enlivening reality is that lifestyle as you pay attention to what you eat and how you feel afterward. The . many people goal is to find the foods that work best . are consuming protein far in for you and to avoid the extremes of selfexcess of their denial and self-indulgence. You create body's needs . High this lifestyle by applying the following protein intake places treprinciples. mendous stress on the internal organs EAT BETTER FOOD WHILE to process it as well as makes a person feel lethargic and sluggish. This is due • CONSUMING FEWER CALORIES Moderate, systematic under eating with . in part to the fact that protein and fat higher quality food may be the single literally go hand in hand when it comes most important dietary practice of all. . to consuming large amounts of animal Long-lived peoples consume 1,800 to protein.

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I ISOMETRIC POWER ReVOLUTI ON

One of the things Dr. Pelletier discovered was that virtually all of the long-lived peoples consume about half the protein of the average Westerner, with the vast majority of them being near vegetarians whose protein comes mainly from grains, legumes, and dairy products. These peopIe almost never eat red meat and only small amounts of fish or poultry, yet the benefits are undeniable . Long-lived people have far lower cholesterol levels, almost no coronary disease, and virtually no osteoporosis. So they're obviously on to something that can make a huge difference in how we look and feel.

• • . .

plants, genetically diverse wheat with a variety of amino acids that combine into complete protein . This is also true of organically grown wheat here in the U.S. and Canada. This principle applies to far more than wheat, of course. Anyone who eats a varied diet of different organically grown seasonal fruits, vegetables, grains, and legumes is guaranteed abundant protein, vitamins, and minerals.

4

TRUST YOUR INSTINCTS • AND DON'T BE AFRAID TO EXPERIMENT

It has been documented in many research

3

ENJOY A WIDE VARIETY OF • NOURISHING FOODS

Whenever possible buy organically grown natural foods and stay away from those that are genetically altered. For instance, many of today's large farming conglomerates use genetically altered grains in order to maximize grain yields. As a result, each kernel of wheat is perfectly uniform and has the exact same amino acid profile. But if you were to visit one of the organic wheat farms in the Caucasus Mountains in Russia, home of the longlived Hunza people, you'd find something totally different. Here the wheat fields contain different sizes and colors of

experiments conducted by nutritional scientists that young children, when exposed to a variety of food groups over time, choose a well-balanced diet with the nutrients they need. Unfortunately, few of us were ever allowed to trust our instincts, relying instead on what we were taught by our parents, sold through advertising, or picked up in theories from a variety of diet books that often were contradictory. The truth is that our instincts have often been distorted through no fault of our own, whether that involved a limited selection of food in the home while . growing up, television advertising, or peer . pressure to conform. . . But that was then and this is now, and as an adult, you can take control and do something about it. You can sharpen your instincts through exercise and fasting, as well as by adding and subtracting different kinds of

NUTRInON FOR HEALTH. STRENGTH. AND LIFELONG VITALITY

I

R1

5

Fasting provides a rest for the digestive system, generates a physical cleansing, detoxifying effect, improves immune function, affords extra time for prayer, reflection, and contemplation, and relieves the subconscious mind of fear by providing the secure knowledge that if you ever have to go without food for days, you can do so. Nonetheless, in • spite of its myriad health benefits, fastPRACTICE PERIODIC ing is not recommended for growing • CLEANSING OR FASTING children, pregnant and lactating disorOne of the greatest physical culturists ders, or lean ectomorphic body types who ever lived was Paul Bragg, N.D., who • with high metabolisms . Nor is it a died prematurely as a result of a surfing weight-loss method. accident at the age of 95. As noted in the Before starting a fast, be sure to read Dr. history section, Dr. Bragg was a powerfully Paul Bragg's The Miracle of Fasting or built man who practiced Isometric Fasting Made Simple by Paula White. If you Contraction and taught it to his students have any doubts or medical problems, worldwide in his numerous books and consult a health professional familiar seminars. In addition to "cutting edge" with fasting. exercise for lifelong health and youthfulness, Dr. Bragg was also a world-class nutritionist who believed in and taught the almost miraculous benefits of periodic fasting. In fact, fasting, or going without food for one or more days while drinking plenty of water and fruit juices, is a time-honored practice in nearly Fosting is the greoJest ~,"edy, every spiritual tradition. the phYsiciIUI lI'idUJI. For example, the prophets ;c.::,,..... Moses and Elijah as well as the Lord Jesus Christ comPaula White pleted 40-day fasts according to Scripture. foods from your dietary strategy and then paying close attention to how you feel after eating. This is one of the surest ways of combining natural instinct with awareness and discovering the optimal diet that is right for you. Bottom line: you don't need anyone's permission. You can trust your body over any harebrained theories or systems.

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I ISOMETRIC POWER ReVOLUTION

and aroma as you for you.) their most direct form. ENJOY MORE RAW FRUITS • AND VEGETABLES 1 PAY ATTENTION TO HOW • YOU EAT AND DRINK How you eat is nearly as important as what you eat. savorperson could possibly know what is best ing the taste. ination. just as with your practice of home in the world famous Charles Atlas Isometric exercise. Eating raw fruits and vegetables exclusively for a period of . · fork between each bite and allow your uncooked vegetables and fruits in your · body to relax and enjoy. and no other to breathe very deeply while eating. . Put down your knife and Increasing the proportion of fresh. you are the final Dynamic Tension Body Building Course.. time has much the same cleansing effect as periodic fasting.6 · bite as though it was the only one you'd have all day. also provide fiber necessary for good elim. while insuring high-quality nutrition and vitality. good nutrition involves lifelong ples was to chew your food very well and learning and application. Mr. Atlas was · and you have to find what works best for quick to point out that a few simple you. One of his key princiexercises. These . (Don't worry. just as with your Isometric food you consume. help you derive the most value from the Remember.. This was a paint driven Ultimately. texture. with a complete array of live enzymes that help you assimilate the food you eat. so it's important that you become chew. He literally advised to chew each your own most reliable expert. high-moisture content foods . authority over how you feed your body. Eating mostly or exclu. sively raw foods naturally promotes • weight loss. Always favor experimentation over habits can enhance your digestion and rigid rules prescribed by someone else. and it is just as true today. I • diet provides unprocessed nutrients in • haven't succeeded at this one either.

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__________________----------~Cli .P T QUR Answers for the Questions You Have Now or May Have in the Future How many variations of Isometric exercises are there? Nill Isometric Contraction give me o bodybuilder's physique? Do Isometrics pose the same (lsk of Injury as other forms of strength training? .

86 I ISOMETRIC POWER ReVOLUTION .C HAP T-=~__~_O E R F U SOMETR c Q & A S H a ve Answers for the Questions You or May Have in the Future Now I n the next several pages you'll find more than a dozen of the most frequently asked questions that I have received regarding Isometric Contraction. Because they have been asked by so many over the past three years. it's obvious to me that these are in fact the most important ones to answer.

if you are using 100 percent of your strength. a duration of 15 to 20 seconds was recommended by Hettinger. Miiller Figure 5 from Dr. Mueller at the Max Planck Institute in Dortmund. I have several friends who have tried this method with excellent results.question #1 How lon g should each Isometric Contraction be he I d for ma x imum effectiveness? The length of an Isometric Contraction is totally dependent upon the level of intensity. According to Dr. Theodore Hettinger's book. The Physiology of Strength . The greater the intensity-in other words. The duration or time of contraction is strictly dependent upon the intensity of the contraction. E. A. Theodore Hettinger. In recent years. Germany. the closer you are to exerting 100 percent of your available strength-the shorter the duration. the contraction needs to be held for only 1 to 2 seconds. If your muscles are contracting at 40 to 50 percent of maximum perceived strength. who performed the original Isometric Studies during the late '40s and '50s with Dr. Strongman Steve Justa has coined the term Aerobic Isometrics and recommends contractions of 35 percent of perceived strength to be held from 2 to 5 minutes. maximum contract ion per day 10 15 20 25 30 35 40 Number of training stimuli per week EFFECT OF MUSCLE TRAINING IN PROPORTION TO NUM BER OF STIMULI Hellinger.

It flat out won't happen. juiced up on steroids. no. 88 I ISOMETRIC POWER ReVOLUTION . in fact. Mark Baldwin. But to answer your question directly. age 38 Chris RezIlY. you can achieve a beautifully sculpted. there are other factors besides exercise alone that determine to what extent you develop your physique. overly developed. In other words. but in the practical wayan athletic animal such as a thoroughbred racehorse is muscular. combining 10 to 15 minutes of Isometrics with our Power Calisthenics and DVR/DSR exercises. personal trainer Mark Baldwin and Chris Rezny (pictured above).~\"~11". almost freakish manner of contemporary bodybuilders who are. perfectly balanced physique as is exemplified by my friends and students. ~ question #1 Will Isometric Contraction give me a bodybuilder's physique? While Isometric Contraction can be invaluable in building superior strength and helping you achieve a beautifully sculpted musculature. As you can see. Isometric Contraction alone will not make you look like a bodybuilder juiced up on steroids. both men are very muscular-not in the rococo. you're going to look like a beautifully conditioned athlete. age 42 On the other hand. by spending 30 to 45 minutes each day.

Even raking leaves. BOTTOM LINE: responsible implementation of Isometric Contraction will only benefit you.question #3 Is it true that Isometrics can cause a dangerous elevation in blood pressure? Over the past two years. I provide information about Isometric Contraction being used clinically to lower blood pressure. not to mention the very real probability of tearing muscles at the attachment point to their tendons.. naa'<Ii: I QQ . The real issues surrounding the blood pressure question are (A. For this reason. I have written a chapter that deals with this issue that begins on page 104. Nevertheless. I have received numerous e-mails asking me this question. Such an action is one that I consider to be suicidally stupid. the answer is a resounding no! The answer to (B.) Do Isometrics cause a sudden and dangerous elevation in blood pressure? and (B. However. if you follow the Isometric Contraction protocols that I have outlined in this book. here's a brief answer for the sake of brevity. if you go to page 108. or changing a tire will do it. shoveling snow.) is that if you were to perform sudden and extremely intense Isometric Contractions without slowly building the tension in your muscles until you achieve peak contraction (in other words.) is also no! In fact. l<li:nMI'TDI.) Do Isometrics cause a long-term and permanent elevation in blood pressure even when one is not engaged in strenuous activities? The answer to (A. you suddenly jolt yourself into an ultra-high intensity contraction). AIL forms of strenuous exertion will cause a short-term elevation in blood pressure. the answer is yes! You could cause a sudden and unsafe elevation in blood pressure.

where as many as twelve one-second maximum contractions were repeated in a one-second pulse rhythm. is unresponsive to any further training stimulus on the same day. Performing more repetitions. The results of their research were first published in English in 1961 with the release of Dr. It therefore seems that the muscle. ' . ' In Figure 5 the results of many experiments on many subjects are combined. offered no additional benefit for the acquiSition of strength. while not detrimental. the Figure 5 increase in strength was about 80 percent. after one training stimulus during anyone day. a frequency of one contraction daily gave the best results. 90 I ISOMETRIC POWER ReVOLUTION . only about 40 percent of the improvement in strength was obtained as compared with the once-a-day regime. Abscissa means "the horizontal coordinate of a pOint in a plane Cartesian coordinate system obtained by measuring parallel to the x-axis. and when training sessions were held only once a week. This was also true of Isometric Pulse Training. let me clue you in on the meaning of the word abscissa (I didn't have a clue as to what it means). TO NUM BER OF As you can see from the results of the researchers at the Max Planck Institute. the increase was about 60 percent. The number of training stimuli is shown in the abscissa. the increase in muscle strength in percentage of the maximum improvement obtainable is given in the ordinate. and one training stimulus every 14 days produced no change at all in muscle strength. The following quote is the answer he gave to the question of "how often. When training EFFECT OF MUSCLE TRAiNING IN PROPORTION snwuu sessions were held only each second day. Also several maximum contractions one after the other (as many as twelve contractions in a onesecond rhythm) did not increase the strength any faster than only one contraction. and one that the researchers at the Max Planck Institute tested and retested hundreds of time. the best all-around results were achieved with one daily Isometric Contraction." . with two training sessions per week. Administering this same stimulus up to seven times a day did not increase muscle strength any more rapidly.#4 How often do need to train with Isometrics in order to achieve maximum results? que s t ion This is a great question that I'm frequently asked." but before you read it. Theodore Hettinger's Physiology of Strength. It was found that the maximum increase in muscle strength was obtained with one training stimulus per day. Bottom line: for the acquisition of strength only.

Even so. There are seven components to lifelong athletic strength and fitness. I don't hesitate to recommend Isometric Contraction as a stand-alone system of exercise if someone simply has no time for anything else. flexibility. for whom I have the utmost of respect. They are strength. . reaction time (speed). and aesthetics (how your body looks). Isometric Contraction is best used in combination with other types of exercise for a complete workout. As I view it. as with any other form of exercise. one has everything to gain and nothing to lose by implementing Isometrics into their lives. coordination. balance. flexibility. from my perspective. and speed. balance.' . Strongman Steve Justa. Isometric Contraction will develop strength and aesthetics particularly well. coordination. no! Let me explain. . and it will certainly make you strong so that your body can easily handle other exercises that improve cardio/muscular endurance. In fact. is adamant that Isometrics are superior for the procurement of speed. endurance (muscular and cardiovascular).question #5 Can achieve a complete workout with Isometrics alone? For strength building and muscle sculpting. yes! But for all-around athletic fitness. After all. the vast majority of these exercises can be integrated into your daily schedule at random moments throughout the day without it even being noticed by other people. Nonetheless.

and most adaptable methods of strength training to be used in helping injured soldiers to rehabilitate injuries sustained in WWII and return to normal life. One other proof of the safety of sensibly applied Isometric Contraction is the fact that when Drs. Hettinger and Mueller began conducting their experiments in 1946 at the Max Plank Institute. it would not be Isometric Contraction that is to blame but stupidity. absolutely not! In fact. And if that were the case. it was for the purpose of discovering the best. safest.que s t ion #6 Do Isometrics pose the some risk other forms of strength training? of injury as If followed exactly as instructed in this book. As I mentioned previously. Isometric Contraction as outlined in this book is far and away the safest form of strength building that one can follow. 92 I ISOMETRIC POWER ReVOLUTION . if you were to suddenly jolt yourself into an intense contraction with no gradual buildup of tension. But here's the deal. You need to follow the method exactLy as outlined in this book. you'd be asking for trouble.

Did Charles Atlas teach a course In Isometrics? I've aLready answered this question in Chapter 2. with one dating back to its inception in 1922. In fact. My point is that Mr. two. you may as well disregard whatever else he is saying. ICOULD NEVER FALL I N LOVE WITH A SKINNVMAN . And if he's wrong about that. I have several copies of the Atlas Dynamic Tension Course dating from the '30s. but here goes. and '70s. Don't misunderstand my pOint. One. Ever since I was a kid. I can't begin to count the number of articles that I have read where a self-professed authority on strength and fitness has stated that Charles Atlas taught a system of Isometric exercises. Atlas's course taught self-resistance exercises that utilized one set of muscles working in opposition against another through various ranges of motion as well as carefully selected power calisthenics. because he hasn't done his homework. he has never read the Atlas Dynamic Tension Course. Atlas never taught them that way. He did not teach Isometric (static or motionless) Contraction as it was known or taught during the late 1950s and throughout the '60s . '40s. So the next time you read a so-called expert who says that Charles Atlas taught a system of Isometric exercises. it automatically tells me two things. '60s. '50s. I'm not saying the Atlas exercises could not be utilized in an Isometric fashion. Whenever I read that assertion. the expert doesn't know what he's talking about. In fact. and the exercises never changed. And. how can you be sure he is correct about anything else? The skinny guy always had all eye for the beautifUl girls in the 1930s' advertising. I already told you about my uncle Milo doing Atlas exercises in that fashion .

throughout this text we will refer to Classic Isometric Contraction as the Willful contraction of a specific muscle or muscle group against an immovable force." I want to clarify and define the three types of "Isometric" exercise that we will be using in this book. object. using human test subjects.#8 How many variations are there? que 5 t ion of Isometric exercises In recent years. Classic Isometric Contraction is the term that will be used when we refer to contracting our muscles against or in opposition to something else with such intensity that no movement is possible. CIC or Classic Isometric Contraction II. For all intents and purposes. It was from Hettinger and Mueller's groundbreaking discoveries that Isometric Contraction was verified and quantified for the first time. They are: I. such as Planks. In other words. SIP or Static Isometric Postures III. CLASSIC ISOMETRIC CONTRACTION In the history section of this book. E. utilizing more than 5. or another muscle group at ultra-high intensity. As stated previously. the results were nothing less than astounding. Germany. A. yoga. I referred to the Isometric Contraction experiments that were conducted at Springfield College in Massachusetts during the 1920s as well as those conducted by Dr. Theodore Hettinger at the Max Planck Institute in Dortmund. the muscles are in a deadlock. Pilates. 94 I ISOMETRIC POWER ReVOLUTION . These and other similar exercise systems are ones that place an emphasis on holding specific body postures and alignment in motionless positions against the force of gravity alone for up to several minutes at a time.000 volunteers from 1946 to 1960. Because so many "experts" are trying to lump all these motionless exercises into the category of "Isometrics. and Callanetics. For the sake of brevity. PC/P or Peak Contraction Isometric Power Flex I. Mueller and Dr. several authors and physiologists have begun to refer to virtually all forms of motionless exercise as "Isometrics"-for instance. "core" stabilization exercises.

In these instances. Static Isometric Postures is the term used when we are performing Isometric stabilization exercises or Isotonic exercises requiring Isometric stabilization. but they are used isometrically to maintain proper body alignment. The Bridge and Planks are two primary examples. the muscles are not contracting against any other force or an immovable object. So group II. as well as in certain physical therapy exercises.II. when you perform push-ups in perfect form as you see Gregory performing in the photos below and on the two pages that follow. STANDARD PUSH-UPS continued» . This is also true for certain combination Isometric/Isotonic (or dynamic) exercises-for instance. STATIC ISOMETRIC POSTURES In yoga and the martial arts. It is Isometric stabilization of the "core" muscles that allows him to maintain a straight back from his shoulders to his heels. there is a type of Isometric exercise that utilizes the muscles as stabilizers against the effects of gravity.

A T LAS PUSH-UPS \ \ 96 I ISOMETRIC POWER ReVOLUTION .

ATLAS PUSH-UPS (VARIATION) ISOMETRIC QU'S I 97 .

The intensity of these contractions depends solely on one's own ability to contract with maximum intensity. such as in the biceps pose you see pictured. As you will see. These men and women literally exhaust themselves in just a few short minutes with their posing routines because of the intensity they put into their flexing movements. no. these Peak Contraction Isometric Power Flex contractions allow for incredible muscle sculpting and contouring. An example of a Peak Contraction Isometric Power Flex is what professional bodybuilders use in their posing routines. I'm not joking.III. It is somewhat similar to Classic Isometric Contraction but does not employ contracting our muscles against an outside force or an immovable object. as well as the ability to control every muscle group at will. PEAK CONTRACTION ISOMETRIC POWER FLEX Peak Contraction Isometric Power Flex is the term we use to refer to exercises where we intentionally contract our muscles with as much intensity as we can possibly engage. 98 I ISOMETRIC POWER ReVOLUTION . So much so that emergency medical staff are on hand to administer oxygen in case of a coronary-and.

playing golf. the need to incorporate other forms of exercise for increased athletic conditioning. timing. was exceptionally strong as a result of his Isometric Contraction exercise system. and the answer is far more complicated than a simple yes or no. speed. Isometric Contraction. However. when properly applied. in fact. that the mightiest weightlifters of his time could not match him at either bar bending or chain breaking. BOTTOM LINE: Isometric Contraction can and will help you to become phenome- nally strong. coordination. and timing to excel at weightlifting. but by itself it will not enhance other athletic attributes. For instance. and tendons? It doesn't make any sense when Isometric Contraction delivers superb results while protecting the whole body. Just as you cannot realistically expect Isometric Contraction alone to help you hit more home runs unless you hone your batting skills in a batting cage to develop the rudiments of a flawless swing. lifting heavy weights is a skill that requires not only strength but balance. and timing. can and will dramatically enhance muscular strength.#9 Will Isometrics make it possible heavy weights ? que s t Ion for me to lift I've been asked this question many times. was not talented as a weightlifter and did not perform well at it. Yet. the Russian strongman whom I referred to in the history section. ligaments. coordination. He was so strong. You need to develop the other requisite skills to become a superior athlete. Hence. including enhanced speed. and hand/eye coordination. whether you're talking about hitting baseballs. of his own admission. . Alexander Zass. as well as destroyed jOints. or lifting heavy weights. Here's my question to someone who wants to lift heavy weights: why do you want to expose yourself to a source of exercise that has resulted in tens of thousands suffering from bad elbows. speed. so you need to develop the elements of balance. bad wrists. As stated consistently throughout this book. Zass. severe lower back and knee pain.

every conceivable variable was included in their research. where he or she simply cannot perform one more repetition. Does it work? You bet it does. from the perspective of strength building only. the first 11 repetitions were used to exhaust the muscle for the performance of the last most challenging repetition. Answer: to fatigue the muscles for that final hardest and most effective repetition. 100 I ISOMETRIC POWER ReVOLUTION . and it was verified in hundreds of experiments dating from 1946 to the early '60s by physiologists. that is the concept behind Isometric Contraction. In other words. safest. Dr. During that time. Mueller and Dr. what is the concept behind Isometric Contraction? And why is it so effective? To get to the last repetition-FIRST! Let me explain what I mean by that. Germany. and most effective method of increasing muscular strength. ask yourself why the first 11 repetitions were necessary. Let's just say that someone performs an exercise for one set of 12 repetitions to reach the point of fatigue. and in every instance it was proven that Isometric Contraction was the fastest.to 12second contraction. Now.question #10 In simple English. Theodore Hettinger at the Max Planck Institute in Dortmund. The goal is to put so much intensity into a contraction that you fatigue the muscle to its maximum with just one ultra-intense 7. In a nutshell. Erick A.

As you can clearly see in these photos of R. is 10 years old. Adam. (He's probably still singing soprano today some 44 years later after my brother was finished with him. after I got the stuffing knocked out of me by a gigantic 13-year-old bully. performing his uncle's exercises.J. Take for example these three photos of my ll-year-old nephew R. these methods are perfect for young boys/men to learn and master. particularly as they are going through puberty. I literally started training with these methods when I was 10 years old.J. my son. they have only helped him and enhanced his athletic ability. and one that I have been frequently asked.~ '-. And if I say so myself.J. As you know from reading Pushing Yourself to Power.• ~. Jerry. has a great physique and great self-confidence as well as muscle mastery for an ll-year-old. Do you think it is safe for him to follow the Isometric training methods that you have outlined in Pushing Yourself to Power? -Jerry S.~· question #11 John. R.r~. That's a good question. .) The truth is.

He could perform over 100 push-ups nonstop. When I say that the weight is held or supported in specific positions of greatest strength for 15 to 30 seconds. he struggled to complete 40 push-ups and found 10 body weight chin-ups to be difficult. Bottom line: although he did add considerable strength to hold or support weight. But at the end of 8 months of SCT. the position of greatest strength) and worked up to more than 450 pounds for a timed static hold. . But they all lost "enduring contInued» 102 I ISOMETRIC POWER ReVOLUTION . who has had Sisco and Little appear with him on various programs (neither man is built like an adonis).. and in each case the results were disappointing. it did not in any way improve his athletic functional strength or physique.200 pounds on the leg press for the full time limit. I have a friend in Canada by the name of Dave Walmsley. he started at around 200 pounds for the seated shoulder press and eventually was able to use more than 350 pounds for a timed static hold. when he began his experiment with the exercises suggested. and in some cases had even decreased from what it was prior to his SCT experiment.. Dave was incredibly strong and fit in an athletically functional way. I have known four men who have used this method exclusively. No attempt is made to lift the weight or move it through a full range of motion. who is a firefighter by trade. Little and endorsed by motivational guru Anthony Robbins. He is also an expert in self-defense and teaches an excellent selfdefense system called Canadian Combato. 20 chin-ups nonstop. and had even performed 3 sets of 10 repetition chin-ups with 30 pounds tied to his waist. I am giving you the entire method in a nutshell. The claims for the method are outlandish and not based upon fact..and this is where it all unraveled for him . Dave told me about an 8-month experiment he conducted utilizing the SCT method exactly as outlined by Sisco and Little. He even got to the point where he was using 2. prior to static contraction training. Their experiences were virtually identical in that they all added tremendously to the weight they could hold in one position. I have known three other men who also followed the same SCT protocols.question #11 Is Static Contraction the Some as Isometric Contraction? Not as we teach it. he began at around 350 pounds (at close-to-complete extension. In addition. he said that his strength through the full range of motion on certain standard weight training exercises had not improved. For instance. For instance. On the bench press. In addition to Dave. But . Static Contraction Training (SCT) is a method whereby one holds enormous amounts of weight in positions of greatest strength. This method was made popular by Pete Sisco and John R.

Did it work? Yes. but it certainly wasn't all muscle. Does that mean that SCT is worthless? Not if supporting weight is something you like to do. Was that a healthy thing to do? Only in your dreams. uestion #13 John. Why? Because if range of motion. He even set his alarm clock to wake him in the middle of the night in order to eat. and fully contracted (peak) positions . If you have an extremely high metabolism or are naturally thin (ectomorphic). I'm 6' I" and weigh 145 pounds. Isometrics when combined with right Isotonics can dramatically enhance your physique-no doubt about it! But it still isn't a magiC wand . strength. mid contraction. if that is what you enjoy. I knew one guy who went on an every three hour eating-togain-weight schedule for football . it won't even compare to the results you can achieve performing Isometric Contractions as we teach them. This was particularly so because not one of them had improved the aesthetics of their physiques by using the SCT method. Weight gaining. tasted as though it had been recycled through a horse). Holding or supporting a weight where you are not actively engaged in trying to move it produces only one-dimensional strength. such as Hoffman's Protein From the Sea. particularly gaining muscular weight. and they swore by it. go to it. it is imperative that the muscles be contracted as powerfully as possible in the stretched (elongated). . By that I mean they even taste great (unlike when I was in my teens and the only stuff available. and muscle sculpting are the goal. there are some wonderful weight gaining formulas available at health food stores. he got as big as a house. But in terms of strength and muscle building. and some are excellent. My uncles used that method right out of Charles Atlas's course in the 1930s. Now. The other thing you can do is to eat more frequently and drink large quantities of certified organic raw milk. takes time for many individuals. it may take some period of time before you reach your desired weight. It all depends . Other than that. Then again. if it is available to you.strength" and were very disappointed with their overall results. Will Isometrics help me gain solid muscular weight? I'd like to odd ab o ut 4 0 pounds to my frame. As stated elsewhere in this book. well.

.

n
CHAPTER FI

Lowering

Blood Pressure Naturally, Safely, and Permanently

BLOOD PRESSURE AND ISOMETRIC CONTRACTION
Lowering B lood Pressure Safely, and P ermanently N aturally,

I

n autumn 2003, my first book, Pushing Yourself to

Power, was published. Since its release, I have received
thousands of questions about strength, fitness, health,

nutrition, and exercise from people around the world on our forum at www.bronzebowpublishing.com. One question that comes up regularly regards the safety of

Isometric Contraction, and particularly whether it is safe
for hypertensive individuals (those suffering from high blood pressure) to practice it. This is a good question that deserves a clear answer, especially when one considers the physiological consequences of high blood pressure. If left

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I ISOMETRIC POWER ReVOLUTION

untreated, hypertension carries a threefold increase (300 percent) in the risk for developing coronary artery disease and a sevenfold increase (700 percent) for the likelihood of developing a stroke or aneurysm. Bottom line: high blood pressure is not to be taken lightly or fooled around with.

. • . . • •

number, 80, is the pressure against the artery walls during the resting phase (between heartbeats) and is called diastolic blood pressure. The difference between these two pressures, the mean [Irteriall2.ressure, or MAP, represents the average blood pressure throughout the arterial system.

All forms of extrem e exertion can eleva te blood press ure to dangerous levels ... especia lly if one is holding their breath.

• Specialized blood pressure sensors throughout the body regulate blood pressure and · ensure that it does not fall too low, thus · compromising adequate flow to tissues; or doesn't rise too high, thus increasing the • work of the heart and over stressing the • blood vessels. Generally, blood pressure is • regulated in such a way that it rises and faUs · consistently with the demands of the body · throughout the day. Occasionally, blood · pressure control mechanisms throughout · the body malfunction or are unable to com· pensate for the demands placed on the · body, and one of the resulting conditions is • hypertension.

WHAT HYPERTENSION IS
Defined as a chronically elevated blood pressure greater than 140/90 mm Hg, hypertension is diagnosed by taking noninvasive measurements of the resting blood pressure on two or more occasions. Normal resting blood pressure in apparently healthy individuals averages 120/80 mm Hg. The first number, 120, represents the pressure against the artery walls when the heart contracts and is called systolic blood pressure. The second

· HYPERTENSION AND
: • . . · •

ISOMETRIC EXERCISE

Now, let's get to the questions. First, does the practice of Isometric Contraction carry a substantial risk of elevating the blood pressure to unsafe levels during the actual time one is engaged in performing each contraction. And, second, does consistent practice of Isometric Contraction increase the risk of developing chronic hypertension even · when one is not exercising? Here's the short answer to each one-not ifpracticed the way we teach it in this book. Let me explain what I mean by that statement. While it is true that all forms of strenuous exertion can and do

raise blood pressure (sometimes to catastrophic levels), Isometric Contraction as we teach it with carefully controlled breathing does not pose the same risk or threat as does sudden and extreme exertion where the breath is held.

can be learned almost instantly. It's been shown to help fight high blood pressure, the major risk factor for heart attacks, stroke, and kidney disease, and now its inventor believes it can also retard age by the same mechanism."

"There are thousands of theories of aging," There are no new studies that deal specifisaid Dr. Kiveloff. "This is a new one-the cally with Isometric Contraction and best one!" The article then went on to hypertension. However, there were two describe how strong, youthful, and young medical doctors, Rene Caillet, M.D., Clinical Professor at the University of . Dr. Kiveloff appeared to be even though he had been practicing medicine for 55 years, Southern California School of Medicine, having begun in 1928! In addition to Dr. and Broino Kiveloff, M.D., Associate Chief of Rehabilitation Medicine at the New York . Kiveloff, the article also included references to his associate, Olive Huber, Ph.D., Infirmary-Beekman Downtown Hospital, Professor Emeritus in the Department of who used Isometric Contraction to treat Physiology at Hunter College, who had hypertension with great success during the worked with Dr. Kiveloff since 1960 and '60s, '70s, and '80s. In fact, Dr. Kiveloff was was the co-developer of the technique. so sold on the benefits of full body Isometric Contraction (as he taught it) that The article featured references and quotes he used it not only to treat hypertensives from numerous individuals who had but also diabetics. In the 1986 Journal of the achieved great benefits with the program and Royal Society for the Promotion of Health, Dr. referenced clinical studies that had been conKiveloff was featured in an extensive article ducted by Kiveloff and Huber respectively, all outlining exactly how his Isometric proof which achieved and verified the same gram for hypertensives could be used by results-a dramatic decrease in resting blood diabetics with great benefit. • pressure. So much so that many people no longer required blood pressure medication. So what was Dr. Kiveloff's method? Hang One other side benefit was the dramatic tight because I am about to share it with you. His method was revealed in detail in improvement in posture, muscle tone, and an extensive article titled, "A 60-Second . general appearance that every man and Shortcut to Vitality," that appeared in the woman who utilized the technique verified. February 1983 issue of Prevention Magazine. In fact, the article referred to one man who The article started with the question, . had been restricted to a salt-free diet when "How does a person take action against his doctor discovered that his blood presage?" and was followed with the response, sure was 160/95. Every 3 months for 7 years "There are many ways, but one takes less . this man had gone to his doctor for blood than a minute a day, costs nothing, and tests and checkups on his progress. Then, in

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2. Simultaneously tense all your muscles as just 5 to 8 weeks of following Dr. Kiveloff's tightly as possible, while breathing norIsometrics, his blood pressure fell to 120/80 and remained there. He was quoted in the mally and counting out loud to seven. You article as saying, "It's so much more wonmight try tensing each muscle group sepaderful than taking medication. You have to . rately-Iegs, arms, chest, abdomen, face, go to the doctor only when you want to!" and then try tensing them all at once. When you do, you feel an immediate surge Another individual story was that of a 65year-old executive who stated he had not . of warmth all over your body. missed a single day of Isometrics since he 3. Relax and rest for a few seconds. began the program 7 years previously. 4. Repeat twice more for a total of 3 reps. When he began, his blood pressure was 185/105. In just a few months of Isometrics, · 5. Do this 3 times a day (try morning, noon, it dropped to 130/70 and remained there. and night). "I'm in awfully good shape, fit and flexible, That's all there is to Dr. Kiveloff's method and this is the only regular exercise I get," · for controlling hypertension by utilizing he told Prevention Magazine. Isometric Contraction exercise. He stated So what exactly was this extraor· he performed the exercise 4 or 5 times dinary program? It's very simple, though it's important that it be · daily (a total of 12 to 15 repetitions) for added benefit. And, he added, though the done correctly. The most impororiginal study was done with people exertant thing, according to Dr. cising in a standing position, the exercise Kiveloff, is to breathe normally could also be done sitting or lying down. doing Isometrics. Also, observe In fact, lying down before getting out of the time limit: 6 to 7 seconds bed in the morning while practicing deep for each exercise. In medical jargon, the program's full breathing was exactly how Dr. Rene name is "brief, maximal Caillet, whom I referred to at the beginextensive Isometric exerning of the chapter, taught the same exercise," Dr. Kiveloff stated, cise in his 1968 book, The Rejuvenation with an emphasis on brief. Strategy. Generally, Dr. Kiveloff says, it takes By counting out loud to easily . 6 to 8 weeks to produce a significant drop keep track of your time, you can in high blood pressure, with long-term also maintain normal breathing. • · benefits growing over time.

HERE'S HOW IT'S DONE:

Although it is possible to use Dr. Kiveloff's

1. Stand in a relaxed position, method to achieve good results without arms hanging loose. Don't • making other significant changes to your clench your fists or bend lifestyle, the information that follows will your elbows or jOints. dramatically increase its effectiveness.

_ _ _ _ _ _ _ _ _ _ •• __ .... _

• __ .... _ . _ _ _ _ _ _ _ _ ...

I

~

..... ....

As stated in the Nutrition Chapter. daily exercise is a must for both prevention and treatment of high blood pressure. please note that these suggestions DO NOT replace the advice of your medical doctor. of smoking. you need to quit . perform daily aerobic/cardio exercise (vigorous long . until you are the ideal weight for your somatotype. Avoid excess alcoholic consumption. quit. 2. With all the BLOOD PRESSURE NATURALLY. Remember: physical inactivity increases the risk of obesity. It also contributes to elevated cholesterol and dramatically increases your risk for just about every known cancer. Also. Bottom line: if you smoke. feel free to share this entire chapter with your doctor.. magnesium._ _ increases stress on the heart and arteries. and calcium (found in abundance in vegetables and fruit and low-fat dairy products) is very beneficial in both lowering and normalizing blood pressure. For this reason. I know there are studies that indicate a certain amount of wine can be beneficial to the heart and arteries. and permanently. under no circumstances are you to stop taking it without your doctor's instructions. AND PERMANENTLY I . It has also been proven that a diet high in potassium. from your diet. Yes. I assure you there is not a sin. In addition. and foods that are low in cholesterol.. Practice Dr. Eat for health. no brainer or not. fiber. If you are a smoker.MUST READ-NOW! Before you read the following Seven • Golden Keys to lower blood pressure naturally. and stroke.• gle word presented here that would contradict his or her medical advice. Kiveloff's full body Isometric Contraction exercise up to a dozen • times per day. 3. But there are people who take that information and use it as an excuse to drink 110 I ISOMETRIC POWER ReVOLUTION .. fruits. low-fat dairy products. information available about the dangers SAFELY. following suggestions 1 & 2 above. It is also important to reduce salt to a minimum or eliminate it entirely 5. Why? Because it contributes to high blood pressure due to increased fluid retention in the body. heart attack. 4.-. If you are overweight. walks are a great choice). diabetes. this seems to be a "no brainer. If you are taking medication at the present time. eat plenty of vegetables. safely. which in turn increases the risk for a stroke and a cardiac event. lose weight by SEVEN GOLDEN KEYS TO LOWER ." but consider that smoking __.

resentment. But I am stating a fact. To help you learn to forgive. your life. This alone can place a tremendous strain on your emotions and consequently elevate your blood pressure. it is true that a certain amount of caffeine may be beneficial. and strive to live a life of compassion and forgiveness. Why? Because emotional stress can literally eat you alive./I · · · 7. . ./I It is • a fact that you can follow the first 6 BLOOD PRESSURE AND ISOMETRIC CONTRACTION I 111 . If you are harboring anger. Just as Alcoholics Anonymous regards tu rning to a higher power (God) for help . I'm not trying to shove any brand of religion on you. For that reason I want to recommend that you take time to intentionally relax. learn to forgive and let go of the past. recommendations to the letter and still be hypertensive. memorize this quote from Longfellow: "If we could read the secret history of our enemies. Bottom line: avoid caffeine as much as possible. and direction as essential to one's recovery from alcohol addiction. animosity. And even though there is scientific research that supports minimal alcoholic consumption as being beneficial to health. so you need to ask God to help you with the personal issues in . keep it to a minimum. "destressing. What to do? Turn to God. including an elevation in blood pressure. Once again. headaches. Don't get me wrong. 6. heart palpitations. you will not only go a long way toward destressing your life and becoming a much happier person. such as insomnia. and unforgiveness toward others or yourself. and nervousness (to name just a few). or. we should find in each life sorrow and suffering enough to disarm all hostility. If you do that. Avoid excess caffeine consumption. including elevations in blood pressure and causing a host of chronic conditions. Relaxation and spiritual connection. . you will help make the world a better place. you are carrying • an emotional load 24/7 that is streSSing you out and bound to have severe physiological consequences. • I also recommend that you embark upon a · spiritual quest and ask God to walk with • you and direct your path.more than they should. But there is more than ample scientific evidence to prove that excess caffeine can have a devastating impact on one's health. Emotional stress can release hormones that elevate blood pressure and cause a wide range of physical problems. in other words. there are also thousands of studies proving that excessive consumption of alcohol has devastating effects on one's health. Bottom line: if you drink.

.

~ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _ _.....:: HAP T E R C S I X Warming Up the Right Way ..

S I X THE MAGNIFICENT SEVEN Worming Up the R ight Way T he Magnificent Seven are the ultimate warm-up exercises to help you achieve the most strength and benefit from your practice of Isometric Contraction. and young. thus keeping them strong. tendons. flexible. I have selected the seven exercises that have proven to be the best for stretching all the joints. These movements will also slenderize the waistline very quickly. ligaments. and muscles of the body. In fact. 114 I ISOMETRIC POWER ReVOLUTION . don 't be surprised if you lose two or three inches from your waistline when you make the Magnificent Seven a part of your daily training. Here's why.

Through the practice of the Magnificent Seven. body to extend itself in the practice of the : Isometric exercises that will greatly enhance • both your strength and physique. and your life depends upon their efficiency. gradual improvement of the organs and : glandular functions makes it possible to . all movements of the body. you will gradually develop the ability . cannot have energy and endurance. and to not worry about • internal discomfort or constipation. and arteries get stiff. The . flexibility and suppleness. improve your appearance. These exercises strengthen your body inside as well as outside. The truth is we cannot be strong or active. up with the The Magnificent Seven are designed to accomplish all these goals. and elimination. and their attachments through a full range of motion. We must also increase our respiration and enhance our circulation with a pure bloodstream to keep our organs and glands young and efficient as well as to keep the arteries flexible and resilient and to keep the muscles working. they usually do not feel well. the more organs and glands are strengthened and their actions normalized. walk and run farther and to extend yourself • physically and mentally. tendons. are muscular. The internal exercises strengthen and massage all the organs of the midsection. • • . • . Magnificent Seven. muscles. thus improving digestion. it is necessary to exercise these jOints. slenderize the waistline. produce a maximum of . happy. They realize these are necessities in the building of a successful. want to regain the bodily proportion of their youth. which are largely the result of performing exercises that involve the : • • . midsection (although good nutrition is So now. muscles. . and vibrant life. The fact is that we grow old when our jOints. many people. To keep young and vibrant. let's warm important and does playa part of it). and cannot have good health unless we have strong and efficient internal organs. to work without fatigue. which go hand in hand with physical development. to play harder. assimilation. Remember. particularly those who are older. These are the motors of your body. and prepare your . By neglecting their health. . • . and their primary interest is to improve their health and appearance. .Although most people exercise in order to possess a handsome physique or figure. internal and external. and the more muscles you move. to enjoy meals more. . ligaments. You will build • health.

Stand with your feet a comfortable distance apart and raise both your arms straight over your head and bend well back from the small of your back. endeavoring to touch the floor between your feet with both hands while keeping your legs as straight as possible. Practice this exercise steadily. and the hips. which is the vital section of the body. the sacroiliac.STARTING POSITION THE MAGNIFICENT S uE- EXERCISE #1 Forward Ben d This is a very simple exercise that stretches and activates the vital sections of the body and will help keep you young. inhaling as your arms are raised above your head. then on every third day increase the repetitions by 1 until you are performing 12 repetitions for warm-up purposes and up to 36 to enhance athletic fitness and trim the waistline. the sacrum. Then bend forward. This exercise imparts increased flexibility to the muscles and the spine and activates the nerve centers of the lower back. It promotes youth and increased elasticity in the involved parts of the body and builds endurance in walking and running. Start with 6 complete movements. It stretches the tendons and muscles of this region. 116 I ISOMETRIC POWER ReVOLUTION . exhaling as you touch the floor.

ADVANCED .

the Only Perfect Exercise-This Is It-the Best!" Why? Because it stretches nearly everyone of the 600 muscles in the body. Stand with your feet shoulder-width apart or slightly wider. Swing your right arm up and overhead counterclockwise and continue down across the body while bending from the waist with your knees stiff and touch (or try to touch) your left big toe (see photo). When your back and hips become more supple. While performing this exercise. over. Now repeat with your left arm. Then reverse direction.STARTING POSITION T H E MAG N I F i e E N T S LV N EXERCISE #2 J UP J oVer and Down In his bestselling The Golden Keys to Internal Physical Fitness. You may not make it the first time. but stretch down as far as you can. and down to the right big toe. you will easily touch your left big toe. stretching up. exhaling while touching the big toe and inhaling while changing sides. suck in and blowout air forcefully. arms extended straight from your sides and forming a straight line across your shoulders. Paul Bragg called this exercise liThe One. swinging your arm overhead fast but under control and bend backward from the waist. All this should be one continuous movement. Do this exercise 6 times to each side (12 repetitions total) 118 I ISOMETRIC POWER ReVOLUTION .

perform up to 36 repetitions to each side.2 and add 1 repetition every 3 days until you are performing 12 repetitions to each side for a total of 24 repetitions as a warm-up. back. and sides). improves all the processes of digestion and elimination. imparts exceptional suppleness and a high level of strength to the body parts involved. For enhanced athletic fitness and fat loss. This superb exercise removes external and internal fat from the entire midsection (front. . activates the internal organs and glands.

Start with 6 repetitions in each direction and add 1 repetition every 3 workouts until you are performing 12 repetitions in each direction for warm-up purposes. Keeping your arms directly opposite of each other as if held in place by a long pole parsed across the back of the neck and shoulders. Remember: your shoulders must swing with your arms or the movement has little value. Twist one direction and then the other until the line of your arms at the extreme tension of the swing is as nearly as possible at right angles to the starting position and your feet.STARTING POSITION T H E MAGNIE I CENT S LY EXERCISE #3 Side-to-S/de Tw is t This is a simple but highly effective exercise to reduce fat inside and outside the midsection. you may work up to 36 repetitions in each direction. 120 I ISOMETRIC POWER ReVOLUTION . and to keep the vertebrae loose and flexible. Assume the position shown with your arms fully extended to the sides as in the previous exercise. The greatest flexibility will be found in the upper region of the spine. to develop the strength of the muscles. If you desire enhanced athletic strength and flexibility. allowing a slight flexing of each section of the vertebrae and giving an aggregate twist that will increase with continual practice. forming a straight line across the shoulders. swing your arms and shoulders in unison. so your hips should keep their natural position facing forward during the exercise and not swing side to side with your arms and shoulders. The object is to make the twist with your upper body.

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and it has a stimulating effect on all the internal organs. and sides-as no other exercise does. and back and reduces weight around the waist both inside and out. make a large enough circular movement so that you can feel the tension in the muscles of your lower back. Your arms are kept straight with your upper arms tight to your ears throughout this movement. For warm-up purposes. Those who want to dramatically reduce the size of their waistline may wish to work up to 36 repetitions in each direction. 122 I ISOMETRIC POWER ReVOLUTION . begin with 6 repetitions in each direction and increase by 1 every 3 workouts until you are performing 12 in each direction for a total of 24 repetitions. abdomen.STARTING POSITION THE MAGNIFICENT EXERCISE #4 Torso Circle Stand with your heels together and raise your arms straight over your head in a reverse handclasp as shown. The "Torso Circle" strengthens the muscles of your sides. You'll soon discover that this exercise hits the entire midsection-front. back. Moving only from the waist. sides. and the front abdomen as you turn or twist.

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This exercise not only strengthens the legs and hips in a dramatic way but can also enhance cardio endurance to a tremendous extent when performed in sets of 50 to 100 repetitions or more.STARTING POSITION THE MAGNIFICENT SEVE-bi EXERCISE #S Tig e r Bend S quo t This exercise is of tremendous value in perfecting poise. 124 I ISOMETRIC POWER ReVOLUTION . Draw your arms backward until your hands are about 18" from the vertical line of your body. bring your arms forward and by continuing their swing the balance of your body will be easier to maintain while bending and rising. As your body descends. balance. and suppleness of the entire body while dramatically enhancing leg strength. Assume a standing position as shown with your hands at your sides. Lower your body into the low deep knee bend position. I personally believe the Tiger Bend Squat and the Tiger Bend Push-up are two of the best full body dynamic exercises in the entire realm of physical culture. However. for warm-up purposes. start with 6 repetitions and add 1 repetition every 3 workouts until you are practicing 12 to 36 repetitions on a consistent basis.

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it stretches and strengthens all the muscles. shoulder-width apart... The movement of this exercise is ideal for strengthening and slenderizing the midsection and improves the action of all internal organs and glands. they are as amazingly strong and fit in captivity as they would be in the wild. So the results are obvious. it is obvious why it is called the Tiger Stretch Push-up. Once you see it performed. Next. and your head tucked in looking directly at your feet. Although they are caged in small pens at the zoo or circus.'l . Start this movement in the position as shown in photo 1. bend your elbows while descending in a smooth circular arc as shown in photos 2-4. as it virtually duplicates the movement of large jungle cats. India.. Perhaps more importantly. and ligaments of the entire body from neck to toes on both sides of the body as it imparts youth and flexibility of movement. 126 I ISOMETRIC POWER ReVOLUTION . tendons. and the Orient for thousands of years. Pacing back and forth and stretching their muscles under tension (identical to this exercise) are their only exercises. and your butt is the highest point of the body. It has been practiced in the Middle East. hands on the floor. Your feet are a little wider than shoulder-width apart.""""'_ EXERCISE #6 T i g e r Stretch Push-up This may be the oldest exercise known to man. Your legs and back are straight.STARTING POSITION THE M AGNIFICENT SE.

and your hips are almost touching the floor. Start with 6 repetitions and gradually add repetitions as you are able. Arrive at the starting pOSition (photo 7) and continue. . At this point. causing a complete articulation of the shoulder jOints.3 Almost brush your chest and upper body to the floor as you continue the circular range of motion until your arms are straight. No need to perform more than 12 repetitions for warm-up purposes. stretch your neck back and look up at the ceiling while consciously flexing your triceps and inhaling (see photo 4). At the top of the movement. return to the starting position by raising your hips and buttocks while simultaneously pushing back with straight arms (photo 5-6). your back is flexed. but those who want to dramatically enhance their athletic performance may desire to perform 36 or more.

so that you balance like a "v. As you inhale." Exhaling down.LLt::J EXERCISE #7 The Abdominal Double Cur I This exercise was recommended by Dr. Frank Rudolph Young (page 220) as the ultimate exercise for sculpted abs and enhanced sexual vigor. Young knew what he was talking about when outlining the benefits of this superb exercise. Start with 6 repetitions and add 1 repetition every 3 workouts until you are performing 12 repetitions for warm-up purposes and work up to 36 for ab sculpting. lift your head and shoulders up and forward (photo 2) followed by straight legs to a point of momentary balance on your tailbone at the top of the inhale and movement. Remember: your head is the first part of your body to move up and the last to relax down. Begin flat on your back on a soft surface. then uncurl the upper body until your head rests on the floor. 128 I ISOMETRIC POWER ReVOLUTION .STARTING/ALTERNATE POS I T I O N MAGNIFICENT S E-. place your heels on the floor. You will soon discover that Dr.

THE MAGNIFICENT SEVEN I 1?q .

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-Farmer Burns .CHAPTER SEVEN lEEP BREATHING ALONE has mode many a sick man well and many a weak man STRONG.

I hope that you are excited about taking the information and knowledge that you have just gained and are ready to turn it into personal wisdom by applying these techniques and methods specifically to your own body's needs. 132 . Then and only then will these master methods become a part of your personal body wisdom and training philosophy.CHAPTER S EVE N CLASSIC ISOMETRICS POWERFUL PHYSIQUE fo r 0 N I ISOMETRIC POWER ReVOLUTION OW that you have read the first six chapters of The Isometric Power Revolution.

I want to address one pertinent issue that many people question because of the misinformation about exercise that is perpetuated by equipment manufacturers whose primary goal is monetary gain. published in 1955. It is the consciously controlled action of individual muscles which is so valuable in the conservation of energy and the building of a healthy mind and body. But there is another reason for becoming a master of our training methods and for not using methods that rely on equipment or that cause compression to the lower spine. particularly. And the answer to that question is a very affirmative YES! In fact. The nerves of the body need blood in the same manner that the root of a plant needs water.However. On pages 248 and 249. before I go any further. . without the use of apparatus. • . • . • . with which I completely agree. When one achieves a superior state of . by the practice of firm contraction and complete relaxation.' . . the equipment we all see advertised in those ubiquitous exercise machine infomercials that are playing 24/7 on television stations everywhere. the only way one can achieve a super state of complete mind/body and muscular self-mastery is through the applicatioin of methods that unite mind and body as one. Van Diggelen stated the following. the best possible nutrition is obtained for the spinal muscles and the spinal cord. . • • • • • • • • cannot be really healthy without a vigorous spinal blood circulation. Some systems employ machinelike movements of whole groups of muscles without training a man or woman to concentrate on individual muscles. weights or rubber exercises. One of my most important principles is that. ' No organ of the body can function properly without an adequate nerve stimulus. I am once again turning to the writings of master physical culturist Tromp Van Diggelen and his autobiography Worth While Journey. That issue is whether or not it is really possible to achieve superior results and a super state of physical manhood without relying on anything outside of yourself. • . And to explain it to you succintly. . What Van Diggelen has stated in the above paragraphs is absolutely correct. It will be clear to you now that the body . such as those that are presented here. .

As a result. That alone will strengthen you in a significant However. the nerve impulses to all of the facts presented in Chapter 2-A the muscles. the skeletal system. and you will become a great deal stronger if you follow the methods we teach. for not reaching their potential or achieving the greatness that God placed in them. one has reached a super state of You've also seen evidence of what will body awareness and mind/muscle mastery happen to your physique and body as a that can be achieved in no other way. What excuse am I referring to? In a word: genetics. before I teach you what to do. C'mon. body. you already got a taste of it when you performed the Isometric Deep Breathing Exercise in Chapter 1.) So now in Chapter 7. nails and chains. no. throughout the entire body will be greatly (And. glands. DEEP BREATHING ALONE has mode mony 0 sick mon well and many a weak man STRONG.physical/mental self-mastery so that he or . you will feel great. I must address a ridiculous excuse that many people use for not getting the best out of themselves. you don't have to bite through enhanced and not impeded in any way. result of following these methods from Simply put. and various tissues Concise History of Isometric Contraction. Remember what Farmer Burns said? she can positively contract or relax any Write it down and memorize it. -Farme r Bu rns 134 I ISOMETRIC POWER ReVOLUTION . "Deep given muscle group throughout the entire breathing alone has made many a sick body at will and do so without relying on man well and many a weak man strong. This in turn will keep you younger far we're going to teach you how to strengthlonger than any other method you could en and sculpt every muscle in your entire possibly use because you are doing nothing body from your neck to your toes with to cause a breakdown anywhere within Classic Isometric Contraction." any form of apparatus outside of the And it is absolutely true. you will look great. way.

genetically stuck with our bodies. He personifies . personal friend of mine. Dr. He would be the first to tell you to not (Don 't fall for it. everything we teach at Bronze Bow. and that Would you believe that the man on the . Neal transform himself from Eslinger has a thriving chiropractic practice. We are all free to make the right choice. in fact. .First. He had a choice to make the same man. He chose our methods because he wanted GENETICS: THE MYTH THAT HOLDS SOME PEOPLE BACK 1/ . He is quick to left is. by not allowing himself to have any stupid excuses that would hold him back.) believe the genetics excuse "-that we are Take a look at these contrasting photos. we can't do a thing about it. Neal How did Dr. it's true. and he obviously made the right one. Let me tell you a little about him. His name is Dr. They're bad nutrition. and point out that we all have the same muscle that the photos were taken less than one groups. All can be strengthened through year apart? Would you even dream that proper exercise and good nutrition. and all the man on the left could become the can be wasted through lack of exercise and man on the right? Well. and he has become a very close body. Neal regarding what he was going to do with his Eslinger. the man on the right. picture A to picture B in less than a year? .

most people tendons and ligaments and stabilizing the wait until they are hurting. we concrete reason: because Isometrics work the muscles in the most direct way will use Classic Isometric Contraction (CIC). drenched in sweat. become very dense and firm to the touch. "heats up" and you combine Isometrics with deep breathing. usually the worth of these methods on himself. and then slowly released for another 3 to 4 seconds. (Let's face it. In fact. possible with the utmost of intenSity. The clients in order to help them rehabiliessential factor to this form of Isometric tate old injuries. In this first section on strength enhance. maintained for 7 to 12 seconds at peak intenSity.. This is also why it and physique. of students and friends around the world Who better than a man who has proven . Seriously. and then strengthening the muscles. It ropractor as a part of a lifelong health accomplishes this by first strengthening and youthfuless program. Dr. Why? Because the load on any given muscle at any given angle is gradually increased for 3 to 4 seconds until peak contraction is achieved. So in order . You already know what I mean . I have thousands many of the exercise photos in this book. Eslinger to pose for body fat on the hurry-up. Why? Because as the body ment of any kind. by this term from reading Chapter 2. you're cheating yourself. He accomplished what you .to discover for himself the best. it's like incinerating That's why I asked Dr. injuries from happening while he helped • This type of training causes the muscles to them become strong and fit . CIC allows you to work the muscles far more safely than any other method. to prove the validity of our methods.) By CIC. instead of Contraction is that it builds strength from doing the smart thing and visiting a chithe inside out rather than the outside in.) He also wanted to help his clients prevent new joints. fitness. thereby transforming himself into utilizing intense CICs you can and will be the epitome of manly strength. There is no jerking or "cheating" as is 136 I ISOMETRIC POWER ReVOLUTION . most people experience and a man who uses them with his clients? a dramatic improvement in muscular CLASSIC ISOMETRIC CONTRACTION definition. CIC also causes the body to "heat up" very Eslinger first tested our methods on himquickly. In this case the immovable force is supplied by another group of muscles. within two weeks. causes such dramatic increases in muscular see without relying on weights or equipdefinition . . in just 5 minutes of self. How is this possible? Here's at least one ment and physique development. I'm referring to Isometrics where we work against an immovable force or object and do so at several positions or angles within any range of movement. Plus. (If you didn't read Chapter 2. who will attest to this. most CIC is a key component for developing the super human strength that both Alexander positive methods to share with his Zass and The Mighty Atom displayed.

injury is almost guaranteed. So let's take a serious look at the muscle structures of the body and see why they should be developed and why Isometrics is the best way to strengthen them. but with CIC the tendons become phenomenally strong. and it does not compress the lower spine. Hence. Not only that. And there's no reliance on amplified gravity (weight) to create the contraction. ----~------~~~SHOULDERS THIGH +--MUSCLES TRAPEZIUS MUSCLES TRICEPS ERECTOR LATISSIMUS DORSI SPINAL MUSCLES MUSCLES . it does not cause a sudden and intense pull at the juncture of muscles and tendons. When that happens. unlike some exercise methods where the muscles become far stronger than the tendons.common with weight training.

There is a saying that /I a chain is only as strong as its 7.l. especially if you could prevent the damage that comes . this program's weak link is exposed and entire body is the neck. trust me. you can be paralyzed instantly from the neck will be round-shouldered and have a weak down for life. Trapezius Muscles me saying anything negative about my On both sides of the competitors. to remain injury free. baseball..J developed trapezius muscles help keep Think about it . due to a car accident or a sport injury. 5tro n g. and if it gets broken . Shoulders My pOint is this: it is foolish to develop only the muscles that show while a vital muscle structure such as the neck is left weak and undeveloped. here's the only time you'll read 2 . you If you have weak trapezius muscles. If a so-called. The Neck weakest link. To build the strength of your 138 I ISOMETRIC POWER ReVOLUTION . and his exercises also develop the trapeZius. In fact. tant muscle groups in the .J don't even mention the program beginning on page 144. and every martial art to tennis. friends.-_ _ _ _ _ _ _"-----. powerful shoulders are envied by men and admired by women ." It's true. He broke his neck will correct this condition. Your neck supports the the shoulders in their proper place and entire weight of your head. golf. ius m u scl e s. basketball. Especially when in less than • every contact sport from boxing. They not only enhance a man's appearance but also enhance a man's ability in virtually IMPORTANT MUSCLES OF THE BODY from an accident that leaves you paralyzed for life. So. football. 5 minutes a day you could have a · wrestling. Broad.'t'''------. But in addition to muscular and joint structure that allows you to turn 180· from side to side and to · good posture. self-professed shoulders at the base of expert has you working only the muscles the neck on top of the that show. neck-not even a whisper in passing. In fact. It has both a enhance one's posture.L. and if a fitness One of the most imporprogram doesn't develop the neck first.neck development program. Both the neck and trapezius develophappened to actor Christopher Reeve. It houses the top of the entire spinal column. developing these muscles also helps competitors in all contact sports swivel a full 360·. Yet most fitness programs You will find a complete neck developing " . 3. entire body was paralyzed until the day he died. well. all neck after being thrown from his horse. and superbly developed neck by following my hockey.L--'''---------'-. that's exactly what · neck. ment exercises found on pages 144-153 who played Super Man. he or she is no expert shoulders are the trapez(except in his or her own mind). not worth dOing.

enhance the appearance of one's physique when fully developed and greatly enhance one's ability in all contact and racquet sports. and squats. Erector .L_-'--__L." here's an easy method: see how many times you can" chin the bar. these muscles the erector spinal muscles. read Victor Hugo's Les Miserables.. 6. These muscles.. vertebrae and spinal cord itself.. down. Don't be surprised if your · improvement is 100 percent. If you want to know more.shoulders. sides of the spinal column. It happened for my friend Andrew McDuffy. L. It is • essential to keep these muscles strong and well developed if one wishes to avoid lower back pain and lumbago that are suffered by millions of Americans. beginning at the armpits and extending all the way to the waistline. and across the chest. The function of the latissimus dorsi Many exercises that rely on heavy muscles is to lower the arms and move them backward. who went · from 4 reps to 10 reps as a result of doing • what we teach. tell them to stick it in their ear. "'-----_->l. The CIC exercises found on pages 186-189 will quickly develop these muscles as well as enhance your ability to • play many sports.IUL_----l They may not look nearly as impressive as the latissimus dorsi muscles. especially when combined with various types of push-ups. For obvious reasons. Pectoral Muscles The function of the pectoral muscles is to move the arms forward.=o. In men who have wide · weights. but the ampligive a very distinctive V-shaped when . fully developed. Latissimus Dorsi Muscles The latissimus dorsi muscles are the large fannedshaped muscles of the L-'---_----""----''---------l upper back. perform the exercises on pages 154-161. such as dead lifts. So if someone tries to tell you these exercises won't work.J which cover the chest.. it was these muscles that Jean Valjean had developed through his consistant use of Isometric Contraction as found on page 90 of Les Miserables ("A full course of mysterious statics ") that tipped off Inspector Javert as to who Valjean really was.1l. The exercises for pectoral development are found on pages 180-185. • "lats. .~ililll1lii7 ward. 4. If you wish to test the strength of your 5. will certainly develop shoulders and small waists. but in terms • of function. The pectorals respond very quickly to CIC. gymnasts and swimmers usually have beautifully shaped latissimus dorsi muscles. good mornings." then perform CICs exclusively for 30 days and retest yourself. they are far more vital because they support the spine and protect the . In fact.. Spinal Muscles • The erector spinal muscles resemble two large steel cables that run along both .J.

wrists. need to develop the tendons. and Forearms these muscles and protect you from injury. which muscles faster than any other method. The good concerned about their biceps. You need strong martial arts.-J biceps and triceps. and be balanced by triceps development. football. golf. it is critical this program. For instance. ~-""""~~~ desire it just because it golf. such as auto L-_~-=::""":'----. No form of exercise allows one negative side effects. such as baseball. and things toward you. Remember the ancient archers from The biceps are located on the front of the . to work on strength and endurance defiREMEMBER: strength is essential to succeed • ciencies as well as CICs and to overcome in all contact sports from martial arts to weaknesses within any plane of motion.fied gravitational force pulling down will dramatically engages the biceps. Consider. push things away or extend and push them away from and cushion the vertebrae. which are flexors. the truth is news is that Isometrics will strengthen and that the biceps. Biceps and Triceps . CICs triceps development on pages 162-167. Hands. boxing. Whether you want functional athletes' will help you accomplish that goal far more safely than any other method. or doing yard work. baseball. chinning forearms beginning on page 168-179. Some . In many sports. gymnastics. ligaments. strength or great looking arms. Wrists. which is why a bent position until the arms are fully heavy weightlifting often has disastrous consequences. or gymnastics. Chapter 2? Point made. described on pages 190-193 will develop 8. you will achieve both aims with these exercises. racquet sports. The good news is that if extended. you follow the CIC protocols presented in . instance. The literally destroy the discs that separate triceps. the bar pulls your body toward the bar and 140 I ISOMETRIC POWER ReVOLUTION . fencing. for sports performance. you can develop every bit as that biceps and triceps be balanced in both much strength or more without any of the strength and endurance in order to achieve mastery. and forearms is Everyone would like to crucial for excelling in have beautifully developed . You need a strong grip. 7. You'll find upper arm and are responsible for pulling excellent exercises for hands. Though most people are more hands. The exercises .III__~ looks great. wrists. or raking basketball. how you achieve great strength that You will find exercises for biceps and makes all the difference in the world. a stubborn jar lid. and virtually all contact L--=~'!1!ii. especially when it comes to developing the erector spinal muscles. on the other hand. or leaves. wrists. many sports. racquet sports. rugby and everything in between. Developing the hands. But it's also because it dramatically enhances their • essential for everyday life. raCing. whether it's baseball. and forearms. and others sports. are extensors. archery. but it's .

__J cles stabilize the entire upper body structure and add great strength and power to all 12. strong. and the reason he could was because of his extraordinary strength and conditioning. whether you're belt. They aid both For all sports and athletics.l. athletic legs are will for both men and women.--J CLASSIC ISOMETRICS FOR A POWERFUL PHYSIQUE I 141 . wellthe largest and most powdefined abdominals will help to maintain erful muscles in the body.. In boxing. youthfulness and vigor as nothing else '--------"nLlJ. So if you want to stay young. no muscle programs. when I was a kid the light heavyweight champion of the world. When well developed. base- 9.l Muscular.. strong legs digestion and elimination. The point is. enhanced when one has developed powerful abdominal muscles. the martial arts. was defending his title when he was well past 50 years of age. For complete development. endurance. and stamina will end a career in a hurry. Thigh and '----~-LL-_~ cials as has the abdom. Archie Moore. it will repay you many times your investment in health. 10. Strong. The thighs and hips are I couldn't agree more. perform the exercises found on pages 200-211 and keep your thighs and hips strong for life. Abdominal Muscles If you do nothing other than follow the exercises for complete abdominal development on pages 196-199. But it need not be so. whether you and stronger than our contemporaries are an athlete or not. 1l--_ --L.L----=~__LL___.JIllLL_--.L_---. and virile for life. fighting for the heavythe feet. track. are an obvious necessity. or lifting your little tion upon which your boy or girl from a car seat. External Oblique Muscles These are the muscles on both sides of the abdomen and lower back. For example. You will notice that the external obliques are in both ab-specific In recent years. to pages 194-195. Hip Muscles inal muscles. tennis. magazines. strength. and vibrancy. and as a foundation it should be to be strengthened and developed along ball. The calves. these muscles are important. basketball.with your abdominals. Calves twisting movements. From a health perspective. these mus. This is because the when we develop them and keep them function of every gland and organ is strong and fit. together with ing home runs. turn group has received as . and they need • entire body stands. These muscles literally carry us the most important muscle structure of through life and will keep us years younger the entire body to develop. If fact. much attention in books. I'll not only pleasing to look at but are also a go on record as saying the abdominals are necessity. and infomer11. the loss of strength. are the foundaweight championship. and football..

left leg. right leg. 2. each ere will be held at three angles within any given range of motion. and this is how it feels at this level of contraction. AND A SCULPTED PHYSIQUE r learned the following series of eIe exercises to strengthen and sculpt every • muscle in the entire body from your neck to your toes from my uncle Milo. C .the strongest that you can possibly make it. it becomes easier to focus and intensify your contractions. most stretched position. B. 142 I ISOMETRIC POWERReVOLUTION . in school. and jump higher than you ever thought possible. it helps you comprehend how the muscles respond at various levels of contraction and intenSity: "This is how it looks. why leave any room for doubt when you can exercise the mu~e~allilireean~~?O~ya~~ moron or couch potato would complain about the multi-angle approach. II THE SEVEN GOLDEN RULES OF ISOMETRIC POWER I. Peak contraction-the muscle is at its shortest. Midway between full extension and peak contraction. When pOSSible. All of them will strengthen tendons and ligaments as well as muscles. But the way I view it. NOTE: Theories abound about which position yields the greatest result. eres can and will produce magnificent results. First. it helps you learn proper form when you compare your form to the form you see in the book photos. With few exceptions. STRENGTH. These positions include: A . For all of them. Please . walker farther. or any muscle group on the right side of the body MUST also be repeated with the left arm. but they require a laser-like focus between your mind and your muscles and the ability to push yourself to maintain incredibly high levels of tension for 7 to 12 seconds in duration. Near full extension-the muscle in CLASSIC ISOMETRIC CONTRACTION EXERCISES FOR HEALTH. or the . of these exercises can be performed virtually anywhere-at home. when you can see your muscles contracting. third. that is the only easy thing about them . Trust me: there is nothing easy about it. However. This accomplishes three goals. run faster. No Exceptions. And. This will ensure symmetrical development. Second. 3. at the office. Most . the following seven rules apply. producing strength that is truly functional. All of the ere exercises are easy to learn. corresponding part on the left side of the body with equal intensity. especially as you are learning the exercises. or riding on a bus or train. note that absolutely no equipment other than a chair and wall is ever needed. perform the exercises in front of a mirror and wear as little clothing as possible. Strengthening and shaping your calves will let you stand longer. All exercises using the right arm. most contracted position.

Relax completely between exercises by power breathing as deeply as possible for 7 to 10 repetitions while intentionally relaxing your muscles and making them as soft and supple as you possibly can. The . back to the rat killin'. maintaining great intensity during the contraction. • Slowly build contraction to peak intensity for 3 to 4 seconds while deeply inhaling. also be of equal intensity so that there is no movement. This will dramatically enhance results by oxygenating the working muscles with fresh oxygen-rich blood. pressure. This procedure muscle structure of the body right down to your calves. We'll start at the should literally sound like air being neck and systematically work the entire released from a tire. 5. slowly start a controlled exhalation in order 7. force must remain equal at all times. 6.4. should last from 7 to 12 seconds while CLASSIC ISOMETRICS FOR A POWERFUL PHYSIQUE I 143 . Correct breathing procedure-there are three phases to each contraction. It . whether your muscles are being contracted at 30 or 70 percent or more of maximum strength. The intensity of either pushing or . which will make it possible for you to train with still greater intensity. let's get slowly through closed teeth or lips. • Upon reaching peak contraction. • Slowly release tension for 3 to 4 seconds while inhaling. Follow the first six rules to the letter. This is done by making an f-f-f-f or s-s-s-s sound as you exhale air Now that you know the rules. pulling and the resistance to it must . level of contraction and opposing . to maintain uniform intrathoraxic Your success depends on it.

Clasp your hands behind your head and interlock your fingers with your chin tucked close to the chest as shown. PO SIT ION S BAN DC: Repeat exercise following the same breathing procedures.NECK & TRAPEZ I US NECK EXERCISE #1 Reverse Nee k Contraction POSITION A: Stand erect with your feet about 12" apart. Relax. Maintain an intense contraction 7 to 12 seconds while following correct breathing procedures. Now push your head firmly up while resisting with your hands. relaxing and then moving to exercise #2. 144 I ISOMETRIC POWER ReVOLUTION .

POSITIONS c .

Take 7 to 10 power breaths and move to exercise #3 . Maintain peak contraction for 7 to 12 seconds while following correct breathing procedure. begin pushing up and forward against the resistance of your hands.NECK & TRAPEZIUS NECK EXERCISE #2 Forward Nee k Contrac t ion POSITION A: With your head tilted back and hands placed on your forehead as shown. 146 I ISOMETRIC POWER ReVOLUTION . POSITIONS BAND C: Repeat exercise as described above. Relax . Relax.

POSITIONS c .

Relax. Maintain intensity for 7 to 12 seconds while following the correct breathing procedure. Begin pushing your head to the right side while resisting with your right hand. place your right hand on the right side of your head as shown. Breathe deeply and then repeat in positions Band C.NECK & TRAPEZIUS NECK EXERCISE #3 Sid e N e c k Contraction (left to right) PO SIT ION A: With the left side of your head close to your left shoulder. 148 I ISOMETRIC POWER ReVOLUTION .

POSITIONS c .

AND C : Follow the exact same procedures as in Neck Exercise #3. 150 I ISOMETRIC POWER ReVOLUTION .NECK & TRAPEZIUS NECK EXERCISE #4 Sid e N e c k Contraction (right to left) POSITION A . Take 10 power breaths and proceed to exercise #5 . B. Relax. moving from right to left while following the correct breathing procedure in all three positions.

POSITIONS c .

we have exercised the neck and trapezius muscles together. Congratulations! You have just completed the entire neck and trapezius series. Grasp the bottom of the chair seat with your hands (as shown) and bring your shoulders upward until your arms are fully extended. Follow the correct breathing procedure while working to achieve the maximum contraction. Relax. maintaining your peak contraction for 7 to 12 seconds. Sit in a chair with your feet approximately 12" apart. we will isolate the trapezius for one intense contraction. Then slowly begin exhaling while making an f-f-f-f or 5-5-5-5 sound.N ECK & T R A P EZ IU S NECK EXERCISE #S Trapezius Contraction In the previous 4 exercises. 152 I ISOMETRIC POWER ReVOLUTION . Slowly release your contraction for 3 to 4 seconds while breathing in. In this final exercise for this series.

.

but raise your right fist to forehead level. PO SIT ION C: Repeat the exercise as shown in position C with arms near full extension. Relax. and then slowly release while following the proper breathing procedure. build and maintain your contraction while following the correct breathing procedure. Build to peak intensity for 3 to 4 seconds. following the exact same procedure as outlined above. Once again. Now slowly begin pushing upward with your right fist while resisting with your left hand. Switch sides and repeat. Power breathe and switch to left side and repeat. 154 I ISOMETRIC POWER ReVOLUTION . maintain maximum tension for 7 to 12 seconds. Place your left hand over your right fist. After 7 to 10 power breaths. PO SIT ION B: Repeat the exercise as described above.SHOULDERS SHOULDER EXERCISE #1 One Arm Pre s s POSITION A: Stand erect with your feet about 12" apart. Clench your right fist as tightly as possible and bend your elbow as shown so that your right fist is in front of your right shoulder. repeat the exercise from the left side. always following the correct breathing procedure.

)!.POSITIONS c CLASSIC ISOMETRICS FOR A POWERFUL PHYSIOUE I 1!.) .

Upon completion. Once again. push your right hand firmly upward while powerfully resisting with your left hand. maintain the maximum tension for 7 to 12 seconds. and elevate your right arm to just above waist level. Power breathe. Clench your right fist as powerfully as possible. Maintain maximum tension for 7 to 12 seconds. Relax . switch hands to right over left and repeat. Slowly build the tension while following correct breathing procedures. Grasp the back of your right wrist with your left hand about 6" in front of your right thigh.SHOULDERS SHOULDER EXERCISE #2 Fro n t Deltoid Contraction POSITION A: Stand erect with your feet about 12" apart. then move on to exercise #3. Practice power breathing. Relax. Keeping your arm straight. only your right fist is about shoulder level or just slightly below. PO SIT ION C: Follow the same procedures as outlined above. then switch hands with your right over left and repeat the entire procedure with focused breathing as outlined previously. then switch sides and repeat. 156 I ISOMETRIC POWER ReVOLUTION . PO SIT ION B: Repeat the exercise as described above.

.A POSITIONS c I .

Remember to perform all three contractions from both sides of the body. B. position B is at approximately waist levet and position C is at approximately shoulder level or slightly below.SHOULDERS SHOULDER EXERCISE #3 Sid e Deltoid R 0 is e PO SIT ION A. Note that we are raising our arm diagonally out to the side. Position A begins about 6" away from the right thigh. Follow the correct breathing protocols and hold your peak contraction for 7 to 12 seconds in each position. 158 I ISOMETRIC POWER ReVOLUTION . AND C: Observe the photos showing each position.

A B POSITIONS c CLASSIC ISOMETRICS FOR A POWERRJL PHYSIOUE I 159 .

We start with the right hand 6" from the body and directly at the centerline. Be sure to follow the correct breathing procedure during all CICs. That means to slowly build tension while deeply inhaling for 3 to 4 seconds. we endeavor to pull the right arm directly sideways and back. This time. Upon reaching maximum contraction. Power breathe for 7 to 10 breaths and continue to positions Band C and be sure to exercise both shoulders equally. 160 I ISOMETRIC POWER ReVOLUTION . As you will soon discover. however. and finally slowly releasing tension for 3 to 4 seconds while inhaling. hold it for 7 to 12 seconds. AND C: Study the photos carefully. Then switch hands with your right hand over your left hand and repeat. with your left hand grasping the back of your right hand. Then relax. endeavoring to pull your left arm directly to the left side and back. B.S H O ULD E R S SHOULDER EXERCISE #4 Back Deltoid Contraction POSITION A. holding the peak contraction for 7 to 12 seconds while exhaling slowly and making an f-f-f-f or s-s-s-s sound (it sounds like air being let out of a tire). you will feel an intense contraction in the rear deltoid muscle.

A POSITIONS c .

Then slowly release the contraction another 3 to 4 seconds while inhaling slowly. Upon completion. PO SIT ION C: Repeat the exercise as described above. 162 I ISOMETRIC POWER ReVOLUTION . With your right arm at the right side of your body and slightly bent at the right elbow.': BICEPS/TRICEPS EXERCISE #1 Biceps Cur I POSITION A: Stand erect with your feet about 12" apart. Follow the exact same protocols as in position A. clench your right fist tightly. This time raise your right fist to a position parallel to your right shoulder with your arm bent at the elbow. Relax. Maintain peak intensity for 7 to 12 seconds while following the correct breathing protocols.BICEPS / TRIC~PS BUI D fl. Then repeat with your left side following the exact same procedures outlined above. Hold your peak contraction 7 to 12 seconds while slowly exhaling and making an f-f-f-f or 5-5-5-5 sound. POSITION B: Same exercise as above only the angle is changed so that your clenched fist is at about 90°. Place your left hand over your right fist as shown. repeat the contraction with your right hand over your left fist. Pull your right fist toward your right shoulder while powerfully resisting with your left hand. Relax and repeat with your left arm. Power breathe. Slowly build tension for 3 to 4 seconds while inhaling.

A B POSITIONS ------------------- c .

Perform 7 to 10 power breaths. With your elbow bent. Press downward powerfully while resisting with your left hand. but lower the right fist to about a 90· angle as shown in the photo. POSITION B: Repeat the exercise exactly as described above. Then repeat with your left fist while resisting with your right hand.B I CEPS/TR I CEPS BUI D ULS BICEPS/TRICEPS EXERCISE #2 Triceps Pre s s Down POSITION A: Stand erect with your feet about 12" apart. clench your right fist (fingers facing down) and hold your fist in front of your right shoulder. Grasp your right fist with your left hand as shown. Hold your peak intensity for 7 to 12 seconds while slowly exhaling and making an f-f-f-f or 5-5-5-5 sound. Then slowly release the contraction for another 3 to 4 seconds while inhaling slowly. Relax. Follow the exact same protocols for breathing. contracting. Slowly build tension for 3 to 4 seconds while inhaling. Upon completion. repeat the contraction with your right hand resisting your left fist. and releasing the contraction. 164 I ISOMETRIC POWER ReVOLUTION .

c . contracting. Relax. and releasing protocols. however. Grasp your right fist as shown and powerfully press down while resisting mightily with your left hand. Follow the same breathing. This time. Then finish up by repeating position C with your left fist while resisting with your right hand.POSITIONS POSITION C: Follow the exact same protocols as given in positions A and B. Perform 7 to 10 power breaths. begin with your right fist approximately 7" lower than in position B.

because the muscles are worked directly in the centerline of the body. and literally looked like what you'd expect the Super Hero "Doc Savage" to look like.-I--.B ICE P S / T RIC E P S B U l L D !. For many men and women. many people discover they can apply maximum levels of contraction more easily because of greatly enhanced leverage. not one has ever come close to the perfectly sculpted look of my uncle's arms. In addition. BICEPS/TRICEPS EXERCISE #3 ({ The Milo" 8 Ice Contraction ps/ T ric e ps You may remember what I wrote previously about my uncle Milo having the most perfectly developed physique I've ever seen. POSITION A: Stand erect with your feet about 12" apart.. so did my uncle Milo.. 210 pounds. Clench both fists as tightly as possible and place them as shown with your left fist over your right at close to full extension 166 I ISOMETRIC POWER ReVOLUTION .. it quickly becomes their favorite arm-developing exercise because it fully engages every muscle group of the entire hand-and-arm structure. He was 6'3". And though I've seen many men over the years who had bigger and bulkier arms than my uncle. After he started performing the Atlas exercises in an Isometric fashion. he came up with this biceps/triceps contraction that I have never seen anywhere else.. Just as the Doc Savage books clearly stated that Doc developed his incredible strength and physique by following Charles Atlas's Dynamic Tension Methods. ". Here's how "The Milo" is done.

relax. switch the positions of your fists and continue with your right fist over the left. Follow the correct breathing and contraction procedures outlined above. Your left fist will be about 6" from your body. then switch arms to right over left. Utilize the same breathing and contraction protocols as stated previously on this and all ere exercises. slowly build tension in both arms while inhaling for 3 to 4 seconds until you reach maximum contraction. Relax. slowly exhaling and making an f-f-f-f or 5-5-5-5 sound. PO SIT ION C: Repeat the above exercise with your arms in position as shown. Power breathe. PO SIT ION B: Follow the exact procedures as outlined in position A. with your left fist over your right. Upon completion. and then continue with one final contraction starting with your right fist over the left. following the exact same breathing and contraction procedures outlined above. but this time begin the contraction with your arms at about 90·. Upon completion. Power breathe. Hold this maximum contraction for 7 to 12 seconds. Your left fist is over the right and directly in front of the sternum in the centerline of the body. .POSITIONS about 6" from the centerline of the body. Then slowly release the tension for another 3 to 4 seconds while inhaling slowly. With your right arm pulling up and your left arm pressing down.

Hold the contraction for 7 to 12 seconds while slowly exhaling and making an f-ff-f or 5-5-5-5 sound. AN D C: Stand erect with your feet about 12" apart. Slowly inhale for 3 to 4 seconds while increasing the tension in the opposing fingers to the maximum. Relax. Bring the tips of the fingers on both of your hands together. then move on to exercise #2.A Must for All Athletes and Sportsmen FOR SUPER STRONG FINGER WR I STS. Power breathe. about 3" away from the center of your chest. 168 I ISOMETRIC POWER ReVOLUTION . Spread your fingers wide and press the fingertips of your right hand and left hands firmly together. Slowly inhale for another 3 to 4 seconds while releasing tension. S. AND FOREAR S FINGERS. AND FOREARMS Exercise #1 POSITION A. WRISTS.

POSITIONS c .

Upon completion. WRISTS.. AND FORE A.. Power breathe and continue on to exercise #3. Press firmly against the wall while applying correct breathing and contraction procedures.. relax. B. AN D C: Stand erect with your feet about 12" apart and approximately 3' from a wall. Place the fingertips of both hands against the wall with hands about 12" apart while keeping your arms straight.FOR SUPER STRONG FINGER~ WRISTS. AND FOREARMS Exercise # 2 POSITION A.R MS FINGERS. 170 I ISOMETRIC POWER ReVOLUTION .

POSITIONS c .

then move on to exercise #4. Slowly release pressure for 3 to 4 seconds while breathing in. AND FOREARMS Exercise #3 PO SIT ION A. 172 I ISOMETRIC POWER ReVOLUTION . Place the fingertips of both your hands on the edge of the table or desk. B. Hold the peak intensity for 7 to 12 seconds. AND FOREAR S FINGERS. Take 7 to 10 power breaths.FOR SUPER STRONG FINGER~ WRISTS. Press your fingertips firmly downward and build in intensity while inhaling for 3 to 4 seconds. WRISTS. AND C: Sit in a chair facing a table or desk. exhaling slowly while making an f-f-f-f or 5-5-5-5 sound. Relax.

POSITIONS .

powerfully flexing your wrist and contracting your right forearm muscles. relax. Power breathe 7 to 10 repetitions and then perform the same contraction with your left wrist and forearm. AND C: Sit in a chair. Upon completion. AND FOREARMS Exercise #4 PO SIT ION A. Place the back of your right forearm on your right thigh (palm facing up) with the hand extending over your right knee. Clench your right hand into a tight fist. AND FOREA FINGER MS FINGERS. 174 I ISOMETRIC POWER ReVOLUTION . Pull your right fist upward while firmly resisting with your left hand. WRISTS.FOR SUPER STRONG WRISTS. practice the correct breathing and contraction protocol as given in the previous exercises. All the while. resisting with your right hand. B. Place your left hand over your right as shown.

POSITIONS c .

FOR SUPER STRONG FINGER WRISTS, AND F O RE fU:j S

FINGERS,

WRISTS,

AND

FOREARMS

Exercise

#5

PO SIT ION A, B, AND C: Repeat exercise #4, but this time the underside of your forearm will be in contact with your right thigh, and your palm will be facing down. Place your left hand over your right (the back of this fist this time) and endeavor to flex your wrist back and up while following the correct breathing and contraction protocols given previously. Take 10 to 12 power breaths and repeat with your right hand resisting the left fist. When finished, take 10 power breaths and finish up with exercise #6.

176

I ISOMETRIC POWER ReVOLUTION

POSITIONS

FOR SUPER STRONG FINGER W R 1ST S, AND F 0 R..E ARM S

FINGERS,

WRISTS,

AND

FOREARMS

Exercise

# 6

PO SIT ION A, B, AND C: Repeat exercises #4 and 5, but this time your fist and forearm will be sideways with your thumb and forefinger facing up. While supplying powerful resistance from your left hand, endeavor to flex your right fist up. Practice the correct breathing and contraction protocols. Relax. Power breathe and then perform the same exercises on your left side. When completed, practice 7 to 10 more power breaths before continuing. Now that we have worked the muscles of our neck, trapezius, shoulders, upper arms, wrists, fingers, and forearms, we are ready to focus directly upon the pectoral muscles of the chest.

178

I ISOMETRIC POWER ReVOLUTION

B
POSITIONS

c

C H EST

CHEST

EXERCISE

#1

Pectoral Contraction the Mid C h est

for

POSITIONS A, B, AND C: Stand erect with your feet about 12" apart. Clasp your hands at the center of your chest as shown with the fingers of your right hand in the top position between the thumb and forefinger of your left hand. Extend your elbows outward and slightly away from your chest. Press your hands firmly against each other while slowly building tension as you inhale for 3 to 4 seconds until you reach maximum contraction. At that pOint, slowly begin a controlled exhale for 7 to 12 seconds while maintaining a maximum muscular contraction. Then slowly release the tension as you inhale deeply for 3 to 4 seconds. Relax. Take 7 to 10 deep power breaths, and then repeat the exercise while changing the relative positions of your hands with the fingers of your left hand in the top position between the thumb and forefinger of your right hand. Follow the breathing and contraction procedures outlined above. Relax. Take 10 power breaths and move to exercise #2. NOTE: On all the chest contractions you can also perform two additional contractions by placing your left fist in the palm of your right hand and completing the contraction. Then reverse it with your right fist in your left palm. Obviously, all 4 pectoral contractions build your arms, back, and abs as well as other supportive muscular structures.

180

I ISOMETRIC POWER ReVOLUTION

POSITIONS c .

relax. Take 7 to 10 power breaths. • 7 to 12 seconds maintaining a maximum contraction while exhaling slowly and making an f-f-f-f or 5-5-5-5 sound. Perform the exercise exactly as described previously. then repeat with your left hand occupying the top pOSition with the fingers of your left hand between the thumb and forefingers of your right hand. • Inhale slowly for another 3 to 4 seconds while releasing the tension. • Relax. Remember to follow the exact breathing and contraction protocols for this and all other CIC exercises. 182 I ISOMETRIC POWER ReVOLUTION . AND C: Same exercise in concept as exercise #1 except this time we raise our arms to just below chin level in front of the center of our neck. That means: • 3 to 4 seconds inhalation while building to maximum contraction. Power breathe.C H EST CHEST EXERCISE #2 Pectoral Contraction #2 POSITIONS A. Clasp your hands so that the right hand occupies the top position with the fingers of your right hand between the thumb and forefingers of your left hand. B. Upon completion.

POSITIONS c .

184 I ISOMETRIC POWER ReVOLUTION . AND C: Study the photos. B. practicing a controlled exhalation while making an f-f-f-f or s-s-s-s sound. Clasp your hands so that the righ~ hand occupies the top position with the fingers of your right hand between the thumb and forefingers of your left hand. Then repeat with your left hand occupying the top position with the fingers of your left hand between the thumb and forefingers of your right hand. slowly inhale while releasing the tension for 3 to 4 seconds. And. Note that this contraction begins at forehead level. Follow the correct breathing and contraction protocols while intensifying the contractions for 3 to 4 seconds. finally.C H EST CHEST EXERCISE #3 Pectoral Contraction #3 PO SIT ION SA. Maintain a peak contraction for 7 to 12 seconds. Power breathe for 10 repetitions.

POSITIONS c CLASSIC ISOMETRICS FOR A POWERRJL PHYSIOUE I 1 R'i .

with your right foot about 12" off the floor. and then repeat the entire procedure on the left side. Power breathe for 7 to 10 repetitions. and then repeat the entire procedure on the left side. Then slowly release the tension as you inhale for 3 to 4 seconds. Follow the exact same breathing and contraction protocols. Upon completion. Bring your right knee up. Slowly intensify the effort while inhaling 3 to 4 seconds until you reach peak contraction. Now endeavor to pull your right knee back while resisting the effort with your right leg. 186 I ISOMETRIC POWER ReVOLUTION . Begin a slowly controlled exhalation for 7 to 12 seconds while making an f-f-f-f or s-s-s-s sound and maintaining the intensity of the contraction the entire time. Clasp both hands around your right knee. Relax. Power breathe for 7 to 10 repetitions. interlocking the fingers and keeping your arms straight. POSITION B: Repeat the previous exercise but raise your right knee 4" to 6" higher while bending the arms appropriately for maximum contraction. relax.For a Wide " V" Shaped Back LATISS I MUS DORSI MUSCLES OF THE UPPER BACK LATISSIMUS DORSI MUSCLES Exercise #1 POSITION A: Sit erect on a chair.

...A B POSITIONS PO SIT ION C: Repeat the exercise described above with the knee raised higher and the arms bent farther..... and then perform one last repetition for the left side of the body.. _ .. " " • ... Upon completion.. _ • __ "...• _ •• _~.. Power breathe for 7 to 10 repetitions. relax.._...I" t ....P __ . A •• 6!!> ..... . Follow the same protocols for breathing and contraction. • ~ ..

LA TI SS I M U S DORSI OF T H E UP P ER BAC MUSCLE~ LATISSIMUS DORSI MUSCLES Exercise # 2 POSITION A: Bend forward from the waist as shown. With your arms pulling as shown. Slowly build tension while inhaling 3 to 4 seconds. 188 I ISOMETRIC POWER ReVOLUTION . relax. Power breathe. Then slowly release the tension while breathing in for another 3 to 4 seconds. Upon reaching peak contraction. try to straighten your upper body against the resistance of your right leg. and then repeat the entire procedure on the left side. Power breathe for 7 to 10 repetitions. Follow the correct breathing and contraction protocols. Relax. begin a slowly controlled exhalation for 7 to 12 seconds while making an f-f-f-f or s-s-s-s sound and maintaining the intensity of the contraction the entire time. POSITION B: Repeat the previous exercise but raise your right knee and foot approximately 6" to 8" from the floor. Interlock the fingers of both your hands just above the backside of your right knee. Upon completion. then repeat the entire exercise on the left side.

Pay special attention to this exercise because it also enhances balance in a big way. relax. 12-16" c . Upon completion.A B P OSITIONS PO SIT ION C: Repeat the exercise described above except that your right knee is bent still farther and your right foot is now raised 12" to 16" from the floor. and then perform one last contraction on the left side of the body. Follow the same protocols for breathing and contraction. Power breathe.

But with these exercises. slowly begin a controlled exhale. 190 I ISOMETRIC POWER ReVOLUTION . As you achieve a peak contraction. Strong abs alone will not guarantee a pain-free back. slowly release the tension while inhaling 3 to 4 more seconds. making an f-f-f-f or s-s-s-s sound for 7 to 12 seconds while maintaining the intensity of the contraction the entire time. you 'll go a long way toward remaining pain free for life. toes pointed. Now slowly inhale as you push upward firmly with both your head and shoulders for 3 to 4 seconds while reSisting powerfully with your hands at the same time. This area is important to keep strong because the back ties into the abdominal area. Place your hands behind your head. carpet. interlocking your fingers as shown.The following exercises for the erector spinal muscles yield exceptional results quickly and safely. Power breathe for 7 to 10 repetitiOns. and head slightly raised. or bed with your feet close together. S PIN E ERECTOR SPINAL MUSCLES Exercise #1 Lie facedown on a mat. Upon completion. Relax.

CORRECT HAND PLACEMENT .

you don't have to be Superman to do this. You may also perform the exercise with your arms straight in front of you.S PIN E ERECTOR SPINAL MUSCLES Exercise # 2 While lying facedown on a stool or chair that is cushioned. although you may look like him if you keep exercising!) 192 I ISOMETRIC POWER ReVOLUTION . The range of motion with this exercise is very short but very powerful. Upon reaching peak contraction. slowly exhale for 7 to 12 seconds while making an f-f-f-f or s-s-s-s sound and maintaining the intensity of the contraction the entire time. place your hands behind your head and slowly raise both your head and feet upward while inhaling for 3 to 4 seconds and feeling the muscles in your lower back powerfully contract. Relax. no. (And. Slowly release the tension for another 3 to 4 more seconds while breathing in. Take 7 to 10 power breaths.

CORRECT HAND PLACEMENT CLASSIC ISOMETRICS FOR A POWERFUL PHYSIQUE I 193 .

slowly release the tension while inhaling for 3 to 4 seconds. then repeat on your left side. While inhaling slowly for 3 to 4 seconds.Of Special Importance to Athletes and Sportsmen E XTER N A L O B L IQ UES EXTERNAL OBLIQUES Exercise #1 POSITION A: Stand erect with your feet about 12" apart. At that point. PO SIT ION B: Repeat the previous exercise following the exact same protocols except you'll start with your feet just 6" apart. slowly exhale for 7 to 12 seconds while maintaining peak contraction. Relax. yes. this change of position makes a difference. Place your hands behind your head and interlock your fingers. (And. Upon completion. bend to the right until you feel the muscles in your right side powerfully contracting. 194 I ISOMETRIC POWER ReVOLUTION . PO SIT ION C: Repeat the previous exercise except this time your feet will be together. Follow the same breathing and contraction protocols. Power breathe.) Be sure to complete on your left side as well.

B POSITIONS A c CLASSIC ISOMETRICS FOR A POWERFUL PHYSIQUE I 195 .

Tightly clench your fists and position them on your forehead. slowly release the tension for 3 to 4 seconds and relax completely. AND C: Lie on the floor with your feet together and toes pOinted forward and down. B. but trying to do so will cause a powerful muscle contraction of the abdominal muscles.. begin a slow controlled exhale for 7 to 12 seconds while maintaining as powerful a contraction as possible of your abdominal muscles. As you reach peak contraction of your rectus abdominis muscle. 196 I ISOMETRIC POWER ReVOLUTION . You won't be able to sit up. Now raise your head and shoulders off the ground and endeavor to touch your chin to your chest as you inhale for 3 to 4 seconds while trying to sit up against the powerful resistance provided by your hands. Upon completion. To Strengthen and Firm the Entire Abdominal Structure ABDOMINALS ABDOMINALS EXERCISE #1 Iso Sit-Up POSITION A.

A B POSITIONS c .

B. Power breathe for 7 to 10 repetitions.ABDOMINALS ABDOMINALS EXERCISE #2 Iso Leg RaIse Abdomlna/s for the Lower PO SIT ION A. AND C: Lie on your back as in the previous exercise. Upon completion. and repeat for one more contraction with your left foot over your right ankle. slowly release the tension while breathing in for another 3 to 4 more seconds. 198 I ISOMETRIC POWER ReVOLUTION . While inhaling for 3 to 4 seconds. Place your right foot over your left ankle. slowly press your left foot upward while powerfully resisting with your right foot. Relax. slowly begin a controlled exhale for 7 to 12 seconds while making an f-f-f-f or s-s-s-s sound and maintaining the intensity of the contraction the entire time. Raise both feet about 6" from the floor. Upon reaching peak contraction. bracing yourself as shown.

A B POSITIONS - c .

Once again follow the exact same breathing and contraction protocols as outlined in the previous exercise. Be sure to exercise both sides.Especially Important for Contact Sports. building tension as you inhale for 3 to 4 seconds. controlled exhalation for 7 to 12 seconds while making an f-f-f-f or s-s-s-s sound. but turn your back to the wall and place your right heel against the wall as shown. begin a slow. THIGHS. 200 I ISOMETRIC POWER ReVOLUTION . Martial Arts. AND CALVES Exercise #1 PO SIT ION A: Start with your right side facing the wall and your feet about 12" apart. GLUTES. Upon reaching peak contraction. AND CALVES HIPS. PO SIT ION B: Repeat the exercise above. all the while maintaining the intensity of the muscle contraction. Slowly release tension while inhaling 3 to 4 seconds and then relax. Holding your left hand on a chair for balance. Power breathe 7 to 10 repetitions and then repeat with the left leg. Your right foot will be about 12" from the wall. place your right foot against the wall about 6" off the floor. keeping the leg straight. Being Strong and Looking Good HIPS. GlUTES . THIGHS. Now press your right foot firmly against the wall.

Follow the same breathing and tension protocols. . Relax. this time you will be facing the wall with the toes of your right foot making contact with the wall about 6" from the floor.POSITIONS PO SIT ION C: Repeat the exercise one final time. However. Power breathe and repeat with your left foot.

AND CALVES Exercise # 2 POS IT ION A: Wall Squat (feet flat). Slowly release tension for 3 to 4 seconds while inhaling. GLUTES. Follow the same breathing and contraction protocols as outlined above. Press your glutes and back into the wall as you press your lower legs and feet flat into the floor. Power breathe for 7 to 10 repetitions. Be sure to relax as completely as possible between exercises and power breathe. then completely relax. Same position as the previous exercise except you press down powerfully with your heels while raising your toes and contracting the entire leg and hip structure as powerfully as possible for 7 to 12 seconds. Slowly build tension for 3 to 4 seconds while inhaling. Note that your thighs are at 90°. Perform a half squat against a wall as shown. HIPS. Heel Press. THIGHS. GLUTES. Maintain peak contraction for 7 to 12 seconds while performing a slow controlled exhalation and making an f-f-f-f or s-s-s-s sound.HIPS. 202 I ISOMETRIC POWER ReVOLUTION . AND CALVES THIGHS. PO SIT ION B: Wall Squat.

Remember to build tension for 3 to 4 seconds while inhaling. . Same position as the previous two exercises. Maintain maximum contraction for 7 to 12 seconds while slowly exhaling and making an f-f-f-f or S-S-5-S sound and then slowly release tension while inhaling for 2 to 4 seconds. Completely relax and then power breathe 7 to 10 repetitions.POSITIONS PO SIT ION C: Wall Squat on Tiptoes. This time rise as high as possible on your tiptoes and contract the calf muscles of the lower leg as powerfully as possible in addition to the muscles of the thighs and hips.

GLUTES. 204 I ISOMETRIC POWER ReVOLUTION . keeping your feet about 3" off the floor (as shown). HIPS. Switch legs and repeat. PO SIT ION C: Repeat one final time but raise your feet to about a 90° angle. AND CALVES Exercise #3-Leg Cur I (to Strengthen the Muscles and Bock of Thighs) POSITION A: Lie facedown (as shown) with your feet close together and head raised. AND CA L VES THI G H S. POSITION B: Repeat the exercise above but raise your feet an additional 6" (as shown here). Pull firmly upward with the right foot. Place your left foot over your right ankle. GLUTES . resting your weight on your hands and elbows. Maintain peak contraction for 7 to 12 seconds while slowly exhaling and making an f-f-f-f or 5-5-5-5 sound. Slowly release tension while breathing in and then completely relax while power breathing. THIGHS. Switch legs and repeat. while resisting powerfully with the left foot . Follow same breathing and contraction protocols outlined above and repeat with opposite legs.HIPS. Follow the same breathing and contraction procedures as outlined above. Slowly build tension 3 to 4 seconds while inhaling.

A B POSITIONS c CLASSIC ISOMETRICS FOR A POWERFUL PHYSIQUE I 205 .

Switch feet and perform once again. GLUTES. Follow the same procedures as outlined above for the breathing and contraction. Power breathe. AND CALVES THIGHS. Power breathe. Switch feet and continue. AND CALVES ExercIse #4-Front T h i g h Exercise and Knee PO SIT ION A: Sit in a chair with your feet close together. HIPS. Raise the feet a few inches off the ground (as shown). PO SIT ION B: Repeat the exercise described above with the feet raised about 6" off the floor. Grasp the sides of the chair with your hands. GLUTES. THIGHS. Relax.HIPS. Now push upward powerfully with the right while resisting with the left foot. 206 I ISOMETRIC POWER ReVOLUTION . Relax. Slowly build tension 3 to 4 seconds while inhaling. Place the back of your left ankle over the front of your right ankle. Maintain maximum tension for 7 to 12 seconds while slowly exhaling and making an f-f-f-f or s-s-s-s sound and then slowly release tension while inhaling for 3 to 4 seconds.

Switch feet and perform one more repetition. Relax.POSITIONS PO SIT ION C: Repeat the exercise one final time with the feet raised about 10" from the floor. Power breathe. Follow the same breathing and contraction procedures outlined above. (17 .

HIPS. then slowly relax while inhaling for another 3 to 4 seconds. THIGHS. AND CALVES THIGHS . Relax. Press firmly outward while observing the same breathing and contraction procedures outlined above. place your palms on the outer part of each knee. PO SIT ION B: Repeat the exercise described above. GLUTES. Maintain peak contractions 7 to 12 seconds while exhaling and making an f-f-f-f or 5-5-5-5 sound. Slowly build tension for 3 to 4 seconds while breathing in. Power breathe. This time.HIPS. GLUTES. Place the palms of your hands on the inside of each knee (as shown). however. AND CALVES ExercIse #5-/nner and Outer Thl gh Exercise POSITION A: Sit in a chair with your feet about 12" apart. 208 I ISOMETRIC POWER ReVOLUTION . Now slowly attempt to press your thighs together while powerfully resisting with your hands.

POSITIONS .

AND CALVES THIGHS.HIPS. Now push firmly up from your toes while pushing down with your hands powerfully. Push up from the toes and resist with the palms of the hand. Slowly build tension while inhaling for 3 to 4 seconds. AND CALVES Exercise #6-3-Level Calf Raise POSITION A : Sit on the edge of a chair with your feet about 6" apart. GLUTES . POSITION B: Repeat the exercise described above. then slowly release the tension as you inhale for 3 to 4 seconds. GLUTES. Relax. Follow the breathing and contraction procedures as outlined above. Place the palms of your hands on the tops of your thighs (as shown). Maintain peak contraction for 7 to 12 seconds while slowly exhaling and making an f-f-f-f or 5-5-5-5 sound. but raise your heels about 3" off the floor. HIPS. THIGHS. 210 I ISOMETRIC POWER ReVOLUTION .

Follow the breathing and contraction procedures from above and relax completely upon completion. This time raise your heels about 6" from the floor.POSITIONS POSITION C: Repeat the above exercise one final repetition. .

Push up from the toes and resist with the palms of the hand. but raise your heels about 3" off the floor. Follow the breathing and contraction procedures as outlined above. Relax. Now push firmly up from your toes while pushing down with your hands powerfully. THIGHS.H IPS. GLUTES. AND CALVES Exercise #6-3-Level Calf Raise POSITION A: Sit on the edge of a chair with your feet about 6" apart. Place the palms of your hands on the tops of your thighs (as shown). Slowly build tension while inhaling for 3 to 4 seconds. Maintain peak contraction for 7 to 12 seconds while slowly exhaling and making an f-f-f-f or 5-5-5-5 sound. 210 I ISOMETRIC POWER ReVOLUTION . AND CA L VES THIGHS. PO SIT ION B: Repeat the exercise described above. HIPS. then slowly release the tension as you inhale for 3 to 4 seconds. GLUTES.

. This time raise your heels about 6" from the floor. Follow the breathing and contraction procedures from above and relax completely upon completion.POSITIONS POSITION C: Repeat the above exercise one final repetition.

MUST HOW TO USE CLASSIC ISOMETRIC CONTRACTION TO YOUR BEST ADVANTAGE In all there are 34 separate Classic Isometric Contractions. thigh. and forearm exercises anytime you desire at random moments throughout the day. Then." 3 . all 3 ab/oblique contractions. you're free to use any or all of these Classic Isometric Contractions any way you wish. This means that you have a total of over 100 Classic Isometric Contractions that you can perform to sculpt and strengthen every muscle from your neck to your toes and to do so from multiple angles for total strength development." and keep rotating. 2 -Perform all 4 shoulder contractions. finally. But that's up to you." 2 -You will perform all 34 contractions at angle/position "B. And. by all means. and all 6 hip. and in almost every case there are 3 separate positions for each contraction. It's perfectly fine to perform all 34 contractions every day as follows: READ! 4 -Either rest completely or begin once again at angie/position "A. Answer: NO! Not unless you're doing penance for something really bad. Okay. such as Robert De Niro had to do in the movie. Now." DAY DAY 212 I ISOMETRIC POWER ReVOLUTION . and calf contractions at all angles for a total of 3S contractions. Personally. DAY DAY DAY 3 -Perform both lat contractions. both spinal erector contractions (only 1 position in each of these). you can do them throughout the entire day. all 3 chest (pectoral) contractions. and . you're probably wondering if you're supposed to perform all 100 contractions every day. In DAY I-You will perform all 34 contractions at angle/position" A. now pay attention. and all 3 ab/oblique exercises at all 3 angles of contraction for a total of 33 contractions.You will perform all 34 contractions at angle/position "c. You can also perform the finger. But aside from that (and getting serious again). For instance. I don't want you to overdo it. wrist. and all 3 ab/oblique exercises at all 3 angles for a total of 30 contractions. you are allowed to torture yourself. all 3 biceps and triceps contractions. DAY Another way to implement these exercises is as follows: I -Perform all S neck contractions. more is not always better. I'd like to see you take at least 1 day off every 7 days. Th e Mission . • Classic Isometric Contraction is the most direct form of muscle strengthening and body sculpting you can possibly do.

his Isometric Contractions... ~ ~ . and it showed. performed Contractions the next.. .. ' ~. who was widely know • on one day and Isometric Power Flex for his incredible physique.~ ." and Isometrics.fact.. you'll find out. Those who knew him well said Bronson never lifted • And what is an Isometric Power Flex? weights but constantly performed • Well. - " . that is exactly how the actor One last thing you might want to consider is to do Classic Isometric Contractions Charles Bronson. turn the page "Kemo Sabe... DAY 2 EXAMPLE . ~ _ L .

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Anywhere Enhanced Strength and Muscu/ar Fitn .CHAPTER A New Twist on a Great Concept for Anytime.

CHAPTER r=============~ SOMETRIC POW E R FLEXES A New Twist on a Great Concept for Anytime. leg raises. Anywhere Enhanced Strength and Muscu/ar Fitness M y personal history of Isometric Power Flexes begins back in the late 1960s. he bought it! Naturally. I had a friend named Dave Cody. I had shown him all the Charles Atlas Dynamic Tension Body Building Course exercises. sit-ups. Dave's idea of training did not involve performing high numbers of push-ups. pull-ups. 216 I ISOMETRIC POWER ReVOLUTION . but to no avail. If Dave saw it advertised. who was a pushover for magazine and comic book ads that featured bodybuilding and self-defense courses that promised incredible results with little or no effort.

who could do three one-armed pull-ups. Rebhuhn was a physical self-assessment test to determine whether or not he needed the American Body Building Course.. Dave said to me. . Not surprisingly.. • . . and they weren't dumb enough to even try the bridge test.. The first piece of literature that Dave received from Mr. it indicated he had a severe weakness of the arm and . I usually ran • into circular reasoning.. because I'm an Atlas student.___ EI _ _ _ c. Rebhuhn then had "his mark" attempt to perform one-armed push-ups. 'flMf tion required to send in his money order to • SUllY ._IAM Mr. Fortunately..." asking young men if they wanted to be "astronaut tough. required little more effort than the exer. it included some of the most outrageous ad copy I have ever read and some of the worst retouched photos I've ever seen.knee bends.. one-legged deep knee bends. but that did not deter him. Dave sent away for the American .. Too . · · · • • • __. So Dave sent his hard-earned cash away almost weekly. According to Rebhuhn. Feeling devastated by his lack of manly strength. pull-ups in a row.. the good old survival instinct kicked in for most young men.. First on the assessment list was onearmed pull-ups." but hardly anyone else could for that matter. This course was promoted by a man named Ben Rebhuhn.. . much time and effort was required. . or the full shoulder muscles and desperately needed range of Charles Atlas Dynamic Tension • the course to correct it. and a wrestler's bridge... in which another person was supposed to sit on the young man's chest or abdomen to determine whether or not the poor guy's neck was strong enough to survive attempting a bridge. handstands. I remember one day when he was thrilled about the American Body Building Course. Dave couldn't pass a single "test.20. SIIINNY. "The . .. only reason I can do 30 pull-ups in a row is . purchase it. . 40n. if a young man could not do at least three onearmed pull-ups with either arm. • . • many astronauts he thought there were Dave wanted a bodybuilding system that ..15. "The only reason that Charles Atlas stuff works for you is because you're the only guy in school who can do 30 . For instance._ _ ." But that . When I tried to convince him that hard work was required. FAT... didn't get me anywhere with Dave." Truth to tell. who claimed on the back cover of a comic book to be "The Molder of Champions. I asked Dave how (DVR/DSR) exercises." My response was. 30 ..

He had • you into a new man in "as little as 20 purchased the Universal Body Building minutes each day.. he showed While every other Isometric program had me the "Mike Marvel Dynaflex Course. Dynaflex were conducted by placing the 218 I ISOMETRIC POWER ReVOLUTION . and I said. The man called against another or against an immovable himself "Mike Marvel. for about two days. Unfortunately. Why • not?" So I took it home and read it. it wasn't THE MIKE MARVEL Isometric Contraction in the truest sense DYNAFLEX COURSE of the word. The Dynaflex Course was the most unique variation of Isometric Contraction I had ever seen. it was force or object.showed a nicely built. such as a door-jamb." which he had ordered. • WITHOUT WEIGHTS OR EQUIPMENT! WITHOUT STRAIN TO VITAL ORGANS!" This time Dave was certain that he had struck pay dirt . he was • terribly disappointed when he tried the exercises for a week and discovered how much effort they actually required. He-Man-Muscled Defense Course (that one was a real hoot). Dynaobvious that Mike was trying to model flex offered a subtle twist. Course (an excellent course). the Proven 10-Minute-a-Day Dante-Dim Mak Death Touch" SelfMethod to a Healthier." In the ad. WITHOUT STRENUOUS EXERCISE! and many others." which sounded and read As usual. "Dynaflex. and I was amazed at what that 38-page booklet contained. A few weeks later. he asked me if I wanted the • Dynaflex Course. "The Count "Dynaflex. Jowett Fulcrum Dumbbell and Barbell Course from the • Charles Atlas had in so many of the Atlas ads." Mike Marvel declared. • Body . an ad for "the ultimate course. as Mr." Building Course and marched right out • Whereas Charles Atlas promised to make again in pursuit of another course. Marvel (or whoever he Then one day Dave told me he had found really was) claimed it was. Mr." participants contracting one set of muscles Yes. Dave stuck with that course • Charles Atlas. Dave dropped the American Body suspiciously close to "Dynamic Tension. In fact. which was filled with very poorly retouched photos and strong admonitions • wore a leopard print swimsuit similar to to work hard . Mike's photo . Marvel had a big smile and even 1940s. it was too much work). you read that right. Giving up on it.. then he told me it didn't Mike Marvel dared to call his system work (meaning. The exercises of himself after Charles Atlas. muscular man Body Building Course. "Sure. What he received with his arms crossed precisely as was a recycled George F.

and I copied it and passed it picked up from the Mike Marvel Course along to my uncle Milo. personal cleanliness. they both immediately said that it bought into the S-second contractions). . I noticed seconds and not 7 to 10 seconds as all the they enhanced my ability to powerfully other Isometric books and courses recom. and significant "pump" of fresh blood into those positive thinking. very well developed). the 34 Isometric Power Flex exercises that I information. same was true of the "Maxalding Muscle Dynaflex contractions in about 10 min. the develop appreciable size with this method Dynaflex Course had no photos at allfor the same reason you could not with only poorly executed line drawings illus. and consequently you do not achieve a attracting girls.. which is essential for Overall. when I .. down to the calves in sequential order. increased growth and shape. the vast majority did not require repetition.• contract my muscles while performing mended? I haven't the slightest idea. secrets to cles. unlike the Charles Atlas trol to consciously contract and relax any Course that featured clear photos of Mr. I did notice a considand working every muscle group right erable increase in my muscular definition. or with an Isometric Power Flex on the last a chair. you wouldn't Atlas performing each of the exercises. throughout the entire day. Control Exercises." While these exercises utes. newspaper. given muscle group at will. you could perform all 34 . working muscles. it in the course. if you chose to do them all at once. (Why 5 When I practiced these exercises.) While other Isometric Contractions as well as the a few Dynaflex exercises required minor Dynamic Tension exercises from Charles pieces of equipment or common household Atlas's Course. ble for a slow count of 5 seconds-that was unique among Isometric programs. . Later. trated the text. in muscle size as a result of performing The Dynaflex program included exercises these exercises (truthfully. muscles in positions of peak contraction some of the exercises were identical to and flexing (tensing) them as hard as possithose taught by Maxick back around 1910. In reminded them of the Maxalding exercises . . only 24 pages featured the is because you are not dramatically enhancexercises. I was already for every body part. Nonetheless. Of the 38 pages contained . strongman stunts.they had seen many years before. My grandfather and Uncle Wally said the With practice. The rest was devoted to nutriing the blood supply to the working mustion. While I didn't notice an increase anything at all. such as a washcloth. Why is this the case? As I noted previously. In fact. helped develop an exceptional level of conUnfortunately. which I would often end objects. I would perform them for 10 seconds each (I never Wally. Whenever I had a showed it to my grandfather and Uncle free moment during the day. who also thought that Dynaflex had some unique twists he were really excellent and easy to incorporate had not seen previously. beginning at the neck . this little course had some great . pure Isometric Contraction alone.

and. time I saw what I refer to as Isometric Power Flex exercises. as a those in the Mike Marvel Dynaflex Course. because you didn't have to resist machines) would ultimately lead to chronic against anything else. Isometric Power Flex exercises four other Frank were being presented with another twist. I had seen. a very interesting was about a man who used the method to win a bodybuilding contest. but reading So I benefited a great deal from the • about it from a chiropractor's perspective Dynaflex Course. • the Dynaflex exercises of the Mike Marvel Course was that there were absolutely no YOGAMETRICS • photos in the book to show correct exercise • positions. the picture of the good doctor other yoga system looked strikingly similar to Mike Marvel. NoneWhen I read the book. FRANK R.fact. YOUNG In 1970. Atlas Course when I was a kid. as was the case with debilitating pain and injury. including and instead of holding each maximum The Yogatronic Diet. though the drawings were different. I was imof the exercises presented were identical to pressed." At first glance. All in all. though the Rudolph Young. you were to hold • outstanding front them for just 2 seconds. for my eighteenth birthday ings as had been true of the Mike Marvel received a book titled Yoga for Men Only. there were a • CHI MIND CONTROL number of case histories about several men BY MIKE DAYTON who had used the system for both muscular In the autumn of 1978.• weight training (either free weights or place. the title led The other thing I liked about this book was 220 I ISOMETRIC POWERReVOLUTION . there was a new development and youthful rejuvenation. then perform up cover photo of the good doctor who was to 4 repetitions of each exercise. I noticed that many theless. Rudolph Young This time they were called "yogametrics. contraction for 5 seconds as the Dynaflex which featured an Course recommended." titles. In course being promoted in martial arts magafact. result. On the back cover of his exercises were certainly not part of any book. 70 years old at the time. But that wasn't the last • was faSCinating and made a lot of sense. It • Course. the book had some interestwas written by a chiropractor named Frank ing and useful information. The next time I saw them Another similarity between this book and was two years later under a different name. one of the case histories that I found zines that was written by Mike Dayton. I purchased Once again. The course was called "Chi Mind Control. It only utilized crude line drawBY DR. In addition to the exercises. I had read much the same information in the Charles other forms of true Isometric Contraction. that was one of the best things about • how it explained why long-term heavy them. · kung fu master. They could be done anytime and any.

was amazed that the exercises were virtually identical with Mr. He did not trated with photos of Mike Dayton demoncall them Isometric Power Flex exercises strating each and every exercise." because these exercises required a laser-like focus between mind and muscle in order to be effectively practiced. the man was built! exerCises. He presented these exercises in single greatest course I had read on the subsuch a way that made it virtually impossiject of personal self-mastery in all facets of one's life.me to believe that this was a course about • just a few more exercises in his course. self-mastery you never dreamed possible. I pulled out my copy of the old Mike Marvel DynaFlex Course and compared them side by side. and motivational psyallowed you to attain levels of success and chology. • level far beyond its competitors of the time. Dayton had In truth. self-control. In fact. What surprised me was Dayton's use of There was also one other feature to the Isometric Power Flex exercises as the "Chi Mind Control Course" that put it on a foundation for lifelong strength. I . exercise. which meant these exercises were not diminishing or depleting life force but increasing and building it. you'd actually feel energized after a workout. you also developed martial arts training systems) to meditation. It was well written and covered • ble not to achieve extraordinary results everything from nutrition. up until that time it was the implement these exercises was the big difference. Dayton called them "chi it in Simplest terms. In fact. health. a level of focus and concentration that personality self-assessment. It was an incredible piece of work. As I read through the course. oriental mysticism and Eastern philosophy. including . and development of the life force or "chi" and that was the fact it was very well illusenergy throughout the body. this was the "The Mother Load" worked long and hard to create the preemithat my friend David Cody had been looknent course on the subject of self-mastery. conservation and development of the life But in addition to the physical benefits you force energy (called "chi" in the oriental were certain to receive. carried over into other areas of your life and positive thinking. ing for so many years before. and it was obvious that Mr. and the • throughout your entire musculature. And • also because these exercises did not drain one's energy reserves at all. And to put as I do. Although the exercises were virtually the But nothing could be further from the same. Dayton's. In fact. Dayton's explanation of how to truth.

it is so brutally exhausting for the bodybuilders • that they have emergency medical personnel on hand at their contests just in 222 I ISOMETRIC POWERReVOLUTION . The primary difference between the two methods is that Classic Isometrics are performed at three angles within any given range of motion. Notice that the biceps is contracted to its utmost level of contraction. and it is held in this position for 7 to 12 seconds while performing a controlled exhalation during the entire time of contraction exactly as you have done in the performance of Classic Isometric Contractions. are held in only one position of peak contraction. And as I stated previously. Isometric Power Flexes DO NOT involve one muscle group resisting another. . Isometric Power Flexes. study the photo of the biceps contraction on the next page. where the muscle is in its shortest and most contracted state and flexed as hard as possible. perform Isometric Power Flex Exercises during their posing routines. . READ! . Bodybuilders. For example. (see photos to the right) and require one muscle group to resist another as you see in these three ranges of the Pectoral Contraction shown. on the other hand. • . . in fact. . . .MUST HOW TO PERFORM ISOMETRIC POWER FLEX EXERCISES FOR MAXIMUM EFFECTIVENESS Perhaps you've glanced ahead at the Isometric Power Flex Exercises and are asking how these exercises are different from the Classic Isometric Contractions featured in Chapter 6.

physique competitors cannot possibly hold each position for a full 7 to 12 seconds while holding their breath without collapsing in a matter of minutes as a result. Believe me. If you do. As you start each and cause you to ask. BUT THEY ARE HOLDING THEIR BREATH when they do so. let's turn the page and start "Power Flexing. And at that point. The reason • for the power breathing is because it will highly oxygenate the blood that is being infused into the working muscles and thus • make it possible for you to contract your • muscles with far greater intenSity. slowly release the contraction for another 3 to 4 seconds while inhaling. John. "Hey. Upon reaching peak contraction. hold case someone suffers a stroke or heart attack while posing. I'm not joking! • your breath. relax completely and power breathe for 7 to 10 breaths and then • begin your next contraction. No. • This brings up another very important point: the power and strength to contract your muscles with greater and greater intensity and efficiency does not exist in your muscles! It exists in your mind . Not ever. follow the same exact breathing protocols outlined for Classic This should automatically raise a red flag Isometric Contractions. you will be thrilled with the results.• • increase tension for 3 to 4 seconds while cises possibly be safe?" Good question: • inhaling." beginning with the neck. With that in mind.Do not. it is imperative that you think into your muscles and perform each contraction as powerfully as possible with laser-like intensity. you will slowly the case. • After doing so. . Never Do This! Not now. Rather. Doing so can cause dangerous fluctuations in blood pressure and is suicidally stupid. how can performing the exer. if that's Power Flex Contraction. • Because of that. Biceps Contraction as you will be). and the answer is that bodybuilders are begin a slow but perfectly controlled exhaflexing their muscles to the utmost (just lation while making an f-f-f-f or s-s-s-s sound during the entire 7 to 12 seconds that peak contraction is being held. under any circumstance.

Beyond aesthetics. rather than enhance. 224 I ISOMETRIC POWER ReVOLUTION . Male or female. these exercises will help you to look youthful at any age. the muscles of the neck are important because the neck houses the center of your nervous system. neck. In other words. These exercises also work to add strength and tone to your facial muscles. The exercises in this section will give you a beautifully balanced neck development that will add impressiveness to all of your features. Regular performance of these exercises will prevent you from losing the shape of your face. So let's get to them. and chin due to the negative effects of gravity as you age.The Key to Perpetual Youth POWER FLEXES THE NEC K NECK EXERCISE #1 Tendon FIe x o n d Stretch A powerfully muscled neck allows you to project a strong. Do not neglect these exercises. a nicely sculpted neck sets you apart. And although a well muscled neck is critically important in many sports. there is a point at which a person's neck can become overly developed and detract from. the overall appearance of one's physique or figure. athletic "first impression" to everyone you meet.

using your lower jaw as pictured. and 4. relax. Upon completion. NOTE : You will be following the exact same breathing. Remember. power breathe. and then move on to exercise #2. Inhale deeply for 3 to 4 seconds while you slowly flex and stretch the tendons in your neck as hard as possible. 3.f or 5-5-5-5 sound. you must strive to intensify the level of contraction during the entire 7 to 12 seconds that you are exhaling on this and all Isometric Power Flex Exercises.NECK POWER FLEX # I: Relax. . Hold for a s-l-o-w count of 7 to 12 seconds while exhaling and making an f-f-f. and relaxation protocols on exercises #2. contraction.

Follow the same breathing. Repeat to left side making sure that you are looking straight ahead. NECK POWER FLEX #4: Bend your head forward as far as you can comfortably while flexing the muscles under your chin. Once again.ISO POWER FLEXES FOR TH E NECK NECK EXERCISES #2-4 Nee k Power Flexes # 2 4 N EC K pow ER F LEX # 2: Slowly pull your head smoothly (no jerking) as far as you can toward your right shoulder while looking straight ahead. Follow the same breathing. and relaxation protocols as in exercises #1 & 2. and relaxation protocols as in the previous exercises. follow the same breathing. contraction. and relaxation protocols as in exercise #1. You may use your hands as in the photo. 226 I ISOMETRIC POWER ReVOLUTION . contraction. Powerfully contract the neck muscles. NECK POWER FLEX #3: Tilt your head back as far as you can comfortably. contraction.

SIDE NECK PULL LOOKING TO HEAVEN #4 TERRA FIRMA .

1/ Congratulations. longer contractions can be implemented of this specific exercise to great benefit. 228 I ISOMETRIC POWER ReVOLUTION . strength. you will reach the point in both strength and flexibility to reach position B with your nose to the mat. I perform this exercise in the Steve Justa Aerobic Isometric" style for a minimum of 3 minutes each day. Eventually. you will arch your back more and work toward touching your upper forehead. you've just completed four (or five) powerful neck exercises for health. As you become stronger.ISO POWER FLEXES FOR THE NECK NECK EXERCISE #S Nose-to-Mot (the King Bridge of Isometric Power Flexes) NEe K POW ER FLEX # 5: While lying on your back on an exercise mat (or even abed). slowly move into position A while inhaling for 3 to 4 seconds and then hold for a s-l-o-w count of 7 to 12 seconds while exhaling and making an f-f-f-f or s-s-s-s sound. While you will receive incredible benefits from holding this contraction for just 7 to 12 seconds. and lifelong youthfulness. This is an extremely advanced exercise to be performed by athletes and physical culturists only.

.A POSITIONS B • ___________ .. __ r __ _ . _ ._ _ _ .

I practice these exercises at random times throughout the day. and as a result you'll walk better and look more youthful. In fact. I assure you the contraction can be incredibly tense. When properly developed. The muscles that we will focus on in this section are called the deltoids. Begin to slowly exhale as you maintain maximum contraction of your shoulder (deltoid) muscles for a s-l-o-w count of 7 to 12 seconds while making an f-f-f-f or s-s-s-s sound. DELTO I D POW E R FLEX ES # I -4: In a standing pOSition. beautifully sculpted shoulders project strength and youthfulness for men and women alike. ONLY THE HAND POSITIONS CHANGE. 230 I ISOMETRIC POWER ReVOLUTION . Although the movement is very short. several ladies have privately e-mailed me to ask how they can develop their shoulders. Follow the same breathing and relaxation protocols for each contraction. They also make you appear taller and give you a vibrancy that improves your appearance in anything you wear.Anytime Energizers ISO POWER FLEXES FOR THE SHOULDERS SHOULDER EXERCISES #1-4 Deltoid Power Flexes #1 4 Powerful. In all there are 4 deltoid power flex contractions with arms held straight out horizontally.4. if at all). While inhaling for 3 to 4 seconds. slowly press your arms as far back and up as possible (your arms will elevate only slightly. raise your arms to a horizontal position and clench your fists. Relax and breathe deeply before starting exercise #2 . they improve your posture dramatically.

#1 HANDS IN FISTS PALMS UP #2 #3 PALM FACING BACK #4 PALM FACING FORWARD .

These exercises will protect your shoulders while strengthening them from multiple angles and help prevent injuries such as a "torn rotator cuff. fists tightly clenched and held at shoulder height. Relax and power breathe before moving to the next section. Begin a slow exhalation as you maintain maximum contraction of your shoulder muscles for a s-l-o-w count of 7 to 12 seconds while making an f-f-f-f or s-s-s-s sound. This is how they are done.6 As you will soon discover. /I POWER FLEXES THE SHOULDERS SHOULDER EXERCISES #5-6 Del t o id/Trapezius Power Flexes # 5 . DELTOID/TRAP EZIUS POWER FLEX #6 : With your arms hanging straight down at your sides. Flex as hard as possible the entire time. Relax and breathe deeply before moving to exercise #6. Upon reaching maximum intensity. both of these exercises hit the deltoids and trapezius muscles with equal intensity. begin a slow controlled exhale for 7 to 12 seconds while making an f-f-f-f or s-s-s-s sound. Imagine that you are pulling your trapezius up over your ears. which is often experienced as a result of bench pressing with heavy weights. Contract as hard as possible. slowly inhale for 3 to 4 seconds as you pull your arms and shoulders upward and slightly back. 232 I ISOMETRIC POWER ReVOLUTION . Inhale deeply for 3 to 4 seconds while slowly attempting to touch your elbows over your head (no jerking). D ELTO I D / TRAPEZI US POWER FLEX #5 : Start in a standing position as shown with your arms bent at the elbow.

#5 A POSITIONS 6A ISOMETRIC POWER FLEXES I 233 .

The following exercises are perfect for this purpose. TRAPEZIUS POWER FLEX # I: Stand completely relaxed. square them off.Developing and Strengthening the Upper Back and Spine Very Important ISO POWER FLEXES F OR T H E TRA P EZI U S TRAPEZIUS EXERCISES #1-2 Trapezius Power Flexes #1 2 Well-developed upper back muscles help to hold the shoulders back. round shoulders. looking straight ahead. With proper exercise. The key is to properly develop them but not over develop them. When your muscles start to quiver. the trapezius. lie at the base of the neck and at the top of the shoulders as well as the upper middle of the back. the trapezius will help to prevent sagging. These muscles. To assure an all-around development. Inhale deeply for 3 to 4 seconds while slowly pulling down hard with your hands still clasped together and intensely contracting your upper back muscles against the pull. we will employ 4 Isometric Power Flex exercises to develop both the upper and lower trapezius muscles as well as the muscles lying directly beneath them. and make them look broad. begin exhaling 234 I ISOMETRIC POWER ReVOLUTION . Your head should be held high. These exercises are designed to assure a rapid response from this large muscle group with its many muscle fibers. and your spine erect. with your hands clasped together and held slightly above your waist and in front of you .

I also recommend that you perform them in front of a mirror whenever possible so that you can see visual proof of the muscles contracting powerfully. slowly inhale for 3 to 4 seconds until you achieve peak contraction. Relax and breathe deeply before moving to exercise #2. T RAP EZ IUS POW ER F LEX # 2: This exercise is very similar to exercise # 1 except we grasp our hands from behind. Relax and power breathe. At that pOint. Once again. Both of these Trapezius Power Flexes can be performed anytime throughout the day. ISOMETRIC POWER FLEXES I ?q<. .POSI T I ONS as you start a s-l-o-w count of 7 to 12 seconds while maintaining maximum tension in the muscles. You will be awed at the control you will be able to exert over these muscles. slowly exhale while making an f-f-f-f or 5-5-5-5 sound for the entire duration of 7 to 12 seconds.

I can't either. slowly exhale while making an f-f-f-f or s-s-s-s sound for the entire duration of 7 to 12 seconds. The only person I ever heard of that could was Gumby. Relax and power breathe.ISO POWER FLEXES FOR THE TRAPEZIUS TRAPEZIUS EXERCISES #3-4 T r apezius Power Flexes #3 . 236 I ISOMETRIC POWER ReVOLUTION . in just a few short weeks these four trapezius contractions add incredible results in both added strength and muscle control. TRAPEZIUS POWER FLEX #4 : This exercise is very similar to exercise #3 except your arms are lowered as shown in photos 4 A & B. Once again.4 TRAPEZ I US POWER FLEX #3: With your arms bent at the elbow and held at shoulder height as shown in photos 3 A & B. *Don't worry if you can't touch your elbows behind your back. begin to inhale deeply for 3 to 4 seconds as you slowly pull your elbows back and attempt to touch them together. At that pOint. * Pull as hard as possible and upon reaching peak contraction begin a slow controlled exhale for 7 to 12 seconds while making an f-f-f-f or s-s-s-s sound . Relax and power breathe. Trust me. As you will note. slowly inhale for 3 to 4 seconds while trying to touch your elbows together* until you achieve peak contraction.

#3 A #3 B POSITIONS #4 A #4 B .

well-defined arms are high on the priority list of muscles that matter to men. way back) to when you were a kid and the only day that you used shaving cream was on Halloween. Be sure to give equal attention to both arms. if you want nice arms. you're not a kid anymore. 238 I ISOMETRIC POWER ReVOLUTIO N . Chances are that some other kid either challenged or dared you to "make a muscle." Seriously.ISO POWER FLEXES FOR THE ARM S BICEPS EXERCISES #1-3 B i ceps Power Flexes #1 3 Think back (for some of you. but the message remains the same." Well. the following Isometric Power Flexes will allow you to negotiate your very own "arms deal. these exercises deliver-big time (no pun intended). When it comes to having a good body. bent your elbow and struck the archetypal Charles Atlas Bodybuilding Pose that you had seen countless times in the ads found in the back of comic books. you do. You raised your arm. and the message was clear: "Real Men Are Well-Armed. With that in mind. Each of the following contractions for the biceps follows the exact same breathing and relaxation protocols. Even then your prepubescent biceps had a nice little bulge to them." Do you remember what you did? Of course. let's face it.

Slowly release the contraction for 3 to 4 seconds while deeply inhaling.FLEX FIST BEND FISTS FORWARD BICEPS POWER FLEXES #1-3: Assume the position shown in the photo. F I STS BACK . Begin tensing your right biceps with your fist curling inward as you slowly inhale for 3 to 4 seconds until you achieve peak contraction. controlled exhalation for 7 to 12 seconds while making an f-f-f-f or s-s-s-s sound (yes. Be sure that both arms receive equal attention. Relax completely and power breathe before repeating the exercise with your left biceps. At this pOint. perform contractions #2 & 3. Following the exact same protocols for breathing and relaxation. it will sound like air being released from a tire). maintain the maximum intensity of the biceps contraction and begin a slow.

strength. and both wrists bent toward each other. Slowly inhale for 3 to 4 seconds while increasing tension until peak contraction is achieved. hardness. Begin tensing both biceps simultaneously with your arms in. Power breathe for 7 to 10 repetitions and then move to the triceps muscles. Relax completely. POWER POINTS FOR ENHANCED RESULTS • After performing each exercise. • Be certain to relax the muscles completely between exertions. controlled exhalation while making an f-f-f-f or 5-5-5-5 sound for 7 to 12 seconds and maintaining the peak muscular contraction the entire time. actually feel the muscle you have just worked-reach over with your opposite hand and feel the tenseness. This is key to infusing them with the fresh highly oxygenated blood that is being delivered through your intense power breathing. Upon achieving peak contraction. Slowly release tension while inhaling deeply. and density of the muscle.POWER FLEXES TH E ARM S BICEPS EXERCISE #4 Forward Double Biceps Assume the position shown in the photo. begin a slow. elbows close to your body. 240 I ISOMETRIC POWER ReVOLUTION .

do so until you have mastered your ability to both contract and relax each muscle at will. That. many men notice this to be particularly true with their wrists and forearms. under any circumstances. . you may wish to change all single-arm exercises and perform them simultaneously with both arms. will change dramatically as a result of the Isometric Power Flexes presented here. • Remember to use the exact breathing protocols given because they will oxygenate your blood and amplify your results during the relaxation between exercises.ARMS SIMULTANEOUSLY CONTRACTING IN FORWARD POSITIONS • In time. Doing so will diminish the effectiveness of these exercises. • Finally. however. Never. I want you to experiment with new angles and positions and to alter any and all of these exercises to best suit your own development and muscular leverage. • The positions given here are only guidelines. For instance. you may notice a certain level of muscular stress and tenseness in other muscles besides those we are targeting with each exercise. In time. hold your breath. This is normal and beneficial because it means that you are recruiting other supportive muscle structures that will help you to contract with greater strength and efficiency. Do not. because these muscles are usually unworked and undeveloped. however.

Balanced development between biceps and triceps is essential to obtaining functional strength for sports and daily life and to be aesthetically pleasing to the eye. back. That means the triceps. and sides. when well developed. Begin by standing with your arms at your side.ISO POWER FLEXES FOR T H E ARM S TRICEPS EXERCISE #1 Triceps Thumbs Contraction Forward Exercising your right to "bare arms" (how's that for a play on words?) can be extremely rewarding with Isometric Power Flex exercises because the results come very quickly. begin a slow. TRICEPS POWER FLEX # I : Assume the position shown in the photo. The biceps comprises about two-fifths of your upper arm muscle mass. Upon reaching peak contraction. and thumbs facing forward. thus straightening them and powerfully contracting your triceps. Slowly inhale for 3 to 4 seconds while simultaneously attempting to bend your arms backward at the elbow. controlled exhalation for 7 to 12 seconds while maintaining 242 I ISOMETRIC POWER ReVOLUTION . fists toward your body. But right now we need to focus on your triceps. Pay close attention to these exercises. You'll notice big changes within a few weeks . You will soon discover just how incredibly fast you can give yourself beautifully developed arms-front. will account for the other three-fifths of your upper arm development.

The movement is very short. Slowly release tension as you slowly inhale for 3 to 4 seconds.peak contraction of the triceps. but the contraction is incredibly intense. Relax completely. . NOTE: You will be using the exact same breathing contraction and relaxation protocols for all 5 Triceps Power Flexes. Power breathe as deeply as possible for 7 to 10 complete inhalations and exhalations before moving to the next exercise.

It's one of Dr. NOTE: this exercise is every bit as good for strengthening and developing the latissimus dorsi muscles of the upper back as it is for defining your triceps muscles. held away from your body with your latissimus dorsi muscles flexed (the two broad triangular muscles along the sides of your back).ISO POWER FLEXES FOR THE ARMS TRICEPS EXERCISES #2-3 Triceps Power Flexes #2-3 TRICEPS POWER FLEX #2: Assume the position shown in the photo. Neal's favorites. 244 I ISOMETRIC POWER ReVOLUTION . Once again try bending your lower arms backward at the elbows to maximally contract triceps. Begin by standing with your arms at your sides as in the previous exercise except that this time your fists are clenched with palms facing forward. Begin by standing with your arms at your side. Try bending your arms backward at the elbow to powerfully contract the triceps. Your thumbs are forward with your wrists turned under toward your body. TRICEPS POWER FLEX #3: Assume the position shown in the photo.

THUMBS FORWARD .#2 FISTS FORWARD ARMS OUT.

• In time you may settle for just a few Isometric Power Flexes for the biceps and triceps. making this a superb double duty exercise. Once again. TRICEPS POWER FLEX #5: Assume the position shown in the photo. I advise performing all 4 biceps contractions in each workout. Begin by standing with your arms at your side. slightly bent at the waist. 246 I ISOMETRIC POWER ReVOLUTION . The choice is yours. held away from your body with your latissimus dorsi muscles flexed. or you may decide to perform all 9 exercises. the latissimus dorsi muscles are as actively engaged as are the triceps muscles. there are a total of 9 Isometric Power Flexes for complete biceps/triceps development. Some of these exercises may be more beneficial to you than others. Curl your wrists back so that your fists are facing the ceiling. Pick those that work your muscles the best. such as the biceps.ISO POWER FLEXES FOR T HE ARM S TRICEPS EXERCISES #4-5 Triceps Power Flexes #4-5 TRICEPS POWER FLEX #4: Assume the position shown in the photo. Begin with your arms held behind you. POWER POINTS FOR ENHANCED RESULTS • In all. and wrists flexed. Bend arms backward at elbows until peak contraction of the triceps is achieved. fists clenched and facing forward. Contract as powerfully as possible. If you have a particular problem area.

FISTS FORWARD BODY IN FORWARD POSITION .ARMS OUT.

I spent nearly two years getting around on crutches. which is what I desperately wanted to do to the school bully. WRISTS. fencing. rock climbing. or fly fishing. I worked as hard as I could to pop the cans of spinach. & FOREARMS HANDS. martial arts. having strong hands. bowling. but I never quite succeeded. & FOREARMS EXERCISE #1 To weI Squeeze When I was a little kid recovering from the effects of polio. wind surfing. Naturally. skiing. who was always kicking my crutches from under me. my nickname for this idiot was "Bluto." If you recall the cartoons. I started watching Popeye cartoons at every opportunity and actually forced myself to eat spinach. and powerfully 248 I ISOMETRIC POWER ReVOLUTION . I wanted to be strong like him.ISO POWER FLEXES FOR THE HANDS. whenever BIuto started pounding on Popeye. I even had an archenemy. I developed such an incredible set of forearms that my friends in first and second grade started calling me "Popeye. a grip of steel. Nonetheless. the school bully. Whether you enjoy racquet sports. Then Popeye became super humanly strong like an adrenalized berserker and proceeded to knock the stuffing out of BIuto. WRISTS." As you might imagine. it was a great Isometric exercise to just try with all my might. Popeye would grab a can of spinach and squeeze it so hard that the spinach popped out and into his mouth. Because of the necessity to grip the handles tightly in an Isometric fashion. Here's the pOint.

begin a slow. Power breathe for 7 to 10 repetitions and repeat with your opposite hand before moving on to the next exercise. wrists. Doc Eslinger is living proof. FOR EAR M POW E R F LEX # I : Assume the position shown in the photo. Relax completely. maintaining the peak contraction the entire time. I can guarantee enhanced power and sculpted forearm muscles from the following selection of Isometric Power Flexes specifically designed for hands. Begin by squeezing the towel as you slowly inhale for 3 to 4 seconds until a peak contraction is achieved. And. and forearms. . controlled exhalation for 7 to 12 seconds while making an f-f-f-f or 5-5-5-5 sound. Although I can't guarantee that you'll end up with a pair of forearms like Pop eye. Please note that the towel should be wrapped very tightly and thick enough so that you can make a slight fist around it. Slowly release tension as you inhale for 3 to 4 seconds.developed forearms can payoff nicely and make all those activities far more enjoyable. as you can clearly see. Upon reaching peak contraction.

250 I ISOMETRIC POWER ReVOLUTION . Relax completely. As you reach peak contraction. contraction. This is done by forming a fist with your fingers first and then flexing the wrist as shown. and relaxation protocols as in exercise #2. Slowly inhale for 3 to 4 seconds while releasing the tension. bend your wrists backward and attempt to touch your knuckles to the top of your forearm. WRISTS . NOTE: Remember to slowly increase the intensity of the contraction in this and all the Isometric Power Flex Exercises. slowly begin a controlled exhalation for 7 to 12 seconds while trying to contract with still greater intensity for the entire time. FOREARM POWER FLEX #3: Assume the position shown in the photo. Follow the same breathing. As you slowly inhale for 3 to 4 seconds. Never suddenly jerk into a contraction.ISO POWER FLEXES FOR THE HANDS. & FOREARMS HANDS. Power breathe for 7 to 10 repetitions and repeat with the opposite arm. WRISTS. & FOREARMS EXERCISES #2-4 Forearm Power Flexes #2-4 FOREARM POWER FLEX #2: Assume the position shown in the photo.

Note that your fingers and thumbs are spread as far apart from each other as is possible and pressing against your upper thighs. Follow the same breathing.#2 WRIST FLEX BACK FOREARM POWER FLEX FOREARM POWER FLEX #4: Assume the position shown in the photo. THE SPIDER WEB . contraction. and relaxation protocols as in exercises #2 & 3.

Charles Atlas's name is still synonymous with manly strength and fitness. Even now.) I'm sure that Mr. and only God knows what other chemicals. more than 3S years after his death in 1972. Field & Stream. Atlas realized it too. healthy and happy looking man whose physique appeared possible to achieve. and Sports Afield. That is an amazing legacy. Atlas's perfectly developed chest muscles and his beautifully sculpted abs that looked like bands of muscle. especially when you contrast his image to that of the bodybuilding freaks of today who are juiced up on steroids. When I was a kid.ISO POWER FLEXES FOR A N AWESOME CHEST PECTORALS Int r oduction As I think back to my childhood. In his ads you saw a beautifully built. And why not? Charles Atlas exemplified everything that was good and right in America and was living proof of the power of the American Dream. the two things that really impressed me about the Atlas ads were Mr. growth hormones. including Argosy. (I was also always impressed by the fact that "Mac the Scrawny" became "Mac the Mighty" after he wrote to Charles Atlas . 252 I ISOMETRIC POWERReVOLUTION . I remember seeing the old Charles Atlas ads not only in my superhero comic books but also in my Boy's Life magazine and just about every other maleoriented magazine in existence.

don't send me the bill for your new clothes. ISOMETRIC POWER FLEXES I ?S~ . Lesson 2 was on nutrition. Bottom line: the most eye-catching parts of his physique were the first parts that Mr. but that's just one of the desired side effects of these incredible exercises. Atlas had his students develop. When that happens. and be forewarned that your shirts and sport coats will soon be fitting much tighter in the chest. shoulders. Don't be surprised at how quickly and thoroughly these exercises work. and Lessons 3 and 4 taught you how to develop abs like Charles Atlas. With that in mind. let's take a look at the 9 Iso Power Flex Exercises to develop and define the pectoral muscles for a beautifully sculpted chest. Sorry. arms. and upper back.because Lesson 1 focused on creating a perfectly developed chest with exceptional lung capacity.

Follow the same breathing and relaxing protocols as in position A. BE SURE TO REPEAT WITH LEFT SIDE. Twist your arms as intensely as pOSSible. and THEN REPEAT THIS SAME EXERCISE WITH THE LEFT ARM OVER THE RIGHT. This time your arms are held straight out from your body at shoulder level. Power breathe for 7 to 10 breaths. POSITION C (POWER FLEXES 5 & 6): Once again. Follow the same 254 I ISOMETRIC POWER ReVOLUTION . Follow the same protocols for contraction and relaxation. The reason for this is so that each arm occupies both top and bottom positions. forearm. Upon completion. your arms are crossed exactly as in the two preceding positions with your arms held pointing up at eye level. and especially your chest muscles. POSITION B (POWER FLEXES 3 & 4): Your arms are crossed exactly as in position A.6 POSITION A (POWER FLEXES I & 2): While inhaling deeply for 3 to 4 seconds. Flex as hard as possible as you slowly exhale for 7 to 12 seconds while making an f-f-f-f or 5-5-5-5 sound. Power breathe for another 7 to 10 breaths before moving to position B for contractions 3 and 4. relax. arm. You must twist your arms so that your fists are facing each other and your thumbs are turned downward (clockwise for your left arm and counterclockwise for your right arm). cross your right arm over your left arm just below your elbows and straight down in front of your body close to your waistline. ISO POWER FLEXES FOR AN AWESOME CHEST PECTORAL EXERCISES #1-6 Pectoral Power Flexes # I . thereby contracting your shoulder.PLEASE NOTE: this first exercise is performed twice in each of 3 positions for a total of 6 Iso Power Flex Contractions.

particularly if you practice these 6 contractions in combination with the Classic Isometric Contractions for the pectoral muscles as found in Chapter 6. c . In just a few weeks you'll be amazed at the shape and definition of your pectoral muscles. NOTE: these 6 positions create very powerful and intense contractions of the pectoral muscles and may cause the muscles to cramp. If that happens. simply relax the muscle and rub gently until the cramp subsides. BE SURE TO REPEAT WITH LEFT ARM IN TOP POSITION.A B POSITIONS breathing and relaxing protocols as in position A & B.

begin a slow. 256 I ISOMETRIC POWER ReVOLUTION . expand your rib cage as far as possible.ISO POWER FLEXES FOR A N AWESOME C f-LE S T PECTORAL EXERCISES #7-9 Pectoral Power Flexes #7-9 PECTORAL POWER FLEX #7-THE MCSWEENEY WRIST TWIST This exercise is the starting position of a DVR (Dynamic Visualized Resistance) exercise that was taught by the famous martial arts Master John McSweeney. controlled exhalation for 7 to 12 seconds while making an f-f-f-f or s-s-s-s sound-contracting as powerfully as possible the entire time. pull down as hard and intensely as possible while inhaling for 3 to 4 seconds. While inhaling for 3 to 4 seconds. Relax and power breathe. Upon reaching peak contraction. begin a slow. attempting to push out the air and spread your rib cage. Your hands are flat and open on your abdomen. Relax and power breathe for 7 to 10 breaths before moving to contraction #8. It allows you to powerfully contract both triceps and pectorals simultaneously. PECTORAL POWER FLEX #8-FOR THE SERRATUS MAGNUS OR RIB BOX Assume the position shown with your shoulders back and down. With the back of your hands together as shown and your arms held straight down in front of your body. Imagine that your arms are pulling your shoulders together and over the front of your body. Upon reaching peak contraction. perfectly controlled exhalation for 7 to 12 seconds while making an f-f-f-f or s-s-s-s sound-trying to maintain the flexion of your rib cage to its maximum.

because of the incredible blood volume that it pumps into the muscles. you'll know what the word pump means after you've done a few sets of it.CONTRACTIONS PECTORAL POWER FLEX #9-(NO PHOTO SHOWN OR NECESSARY) I learned this exercise from the original Charles Atlas Course and have been practicing it since I was 10 years old. Believe me. you may perform the Classic Isometric Contractions from Chapter 6 to achieve the best. So there you have it. it yields great results and enhanced muscle control. Relax and power breathe. This exercise was number one in the world famous Charles Atlas Dynamic Tension Bodybuilding Course and was foundational. thereby contracting the chest muscles as powerfully as possible. Upon reaching peak contraction. most enhanced results. ISOMETRIC POWER FLEXES I 257 . inhale for 3 to 4 seconds while bearing down the shoulders and arms at the same time. 9 powerful contractions that will shape and enhance the strength of your pectoral muscles in the most direct manner possible. Though it is very simple and can be done anytime during the day. In addition. begin to slowly exhale for 7 to 12 seconds while making an f-f-f-f or 5-5-5-5 sound. While standing erect with your hands hanging normally at your sides. One other exercise you may wish to add to your chest building program is the Atlas Push-up Variation #1. which is found on page 97.

ISO POWER FLEXES FOR THE LATISSIMUS DORSI MUSCLES LATS EXERCISE #1 Latissimus Dorsi Flex #1 Back in the history section. Upon completion. don't blame me. the bottom line is that I will now show you a mysterious system of 3 statics that are guaranteed to develop awesome "lats. Upon reaching peak contraction. I shared with you the page from Victor Hugo's Les MiserabLes that told how Jean Valjean had used a mysterious system of "statics" to develop his incredible strength and physique. Well. begin a slow. As a result of his incredible development due to his daily bouts with "Static Isometric Contraction." Valjean had a perfect "V" shaped back. It was so perfect that Inspector Javert could pick him out in a crowd. So. This is my favorite Latissimus Power Flex exercise. the story didn't end there. It yields excellent results. Inhale deeply for 3 to 4 seconds while pulling down and contracting your latissimus dorsi muscles as powerfully as possible. relax and power breathe for 7 to 10 breaths. controlled exhalation for 7 to 12 seconds while making an f-f-f-f or s-s-s-s sound. 258 I ISOMETRIC POWER ReVOLUTION ." and if Javert comes after you. LATISSIMUS POWER FLEX #1: Position a book just above the top of your knee as shown.

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LATISSIMUS POWER FLEX #3: Standing in front ofa mirror. Upon completion. relax and power breathe for 7 to 10 breaths before moving to contraction #3.POWER FLEXES FOR T H E L ATISSIMUS DO R S I MU SC L ES LATS EXERCISES #2-3 Latissimus D 0 r s i Flexes #2-3 LAT ISS 1M U S pow ER FLEX #2: Using the back of a chair. relax and power breathe for 7 to 10 breaths before moving to the next section. 260 I ISOMETRIC POWER ReVOLUTION . Upon completion. and upon reaching peak contraction. flex you lats out as far as possible while deeply inhaling for 3 to 4 seconds. begin a slow. controlled exhalation for 7 to 12 seconds while making an f-f-f-f or s-s-s-s sound. Keep your back as straight as possible and keep your shoulders stationary as you inhale for 3 to 4 seconds while tensing your back muscles as powerfully as possible. begin a slow. Upon reaching peak contraction. reach out and grasp the top of it. controlled exhalation for 7 to 12 seconds while making an f-f-f-f or s-s-s-s sound. Watch the muscles closely.

# 2 POSITIONS .

I can almost guarantee you will find one or more infomercials trying to sell you the latest ab gizmo . if you are using any ab gizmo. No muscle group has received as much attention from the general public in the last few years as has the abdominals. whereas. no amount of exercise will give you beautifully sculpted abdominals if they are hidden under a layer of fat. you'll be working against "it" rather than focusing your attention on the contraction of the abdominal muscles themselves.liThe abdomen is the reason why man does not easily take himself for a god. you will do far more for your abs and waistline than any ab gizmo could ever accomplish. To get rid of that layer of fat. If you perform Isometric Contraction of the abdominal muscles multiple times throughout the day. you'll be spending money you don't need to spend and still not get the results you want and can easily achieve by learning how to contract your abdominal muscles directly the Iso Power Flex way. As a result. But the truth is you don't need any of them . In fact. And by the way.S ABS EXERCISE #1 Abdominal Contraction #1 Let's be real. if you turn on the television and start channel surfing. follow the nutritional suggestions 262 I ISOMETRIC POWER ReVOLUTION . How so? Because with Isometric Power Flex Contraction you are exercising the abdominal muscle structure in the most direct way possible. " -Friedrich Nietzsche ISO POWER FLEXES FOR THE ABDOM L N l.

. and #1 can be done anytime throughout the day to flatten the abdomen to an amazing extent.ABS POWER FLEX # I: At any time throughout your day. Upon completion. simply inhale for 3 to 4 seconds while trying to touch the front abdominal muscles to the spine (at least that's how it feels).. while either sitting or standing. So now you have no reason to ever have a bulging gut-not now . slowly exhale for 7 to 12 seconds while making an f-f-f-f or 5-5-5-5 sound. not ever. outlined earlier and add 20 minutes of daily aerobic/cardio exercise to burn calories and increase your basal metabolic rate. This exercise can be repeated throughout the day with fantastic results.. relax and power breathe for 7 to 10 breaths. While maintaining the contraction. The last 4 are done in sequence. So let's get to the 5 abdominal Iso Power Flexes.

Continue with positions B. Slowly exhale for 7 to 12 seconds while making an f-f-f-f or 5-5 -5-5 sound. you complete each position following the exact same contraction and relaxation protocols. 264 I ISOMETRIC POWER ReVOLUTION . only one is necessary to achieve excellent results. and D. Although you can perform multiple repetitions of each position throughout the day. Starting with position A.ISO POWER FLEXES FOR T H E ABDOMJNA S ABS EXERCISES #2-5 Abdominal Contractions #2 .5 ABS POWER FLEXES #2 . C. Upon completion. relax and power breathe for 7 to 10 breaths. Inhale deeply for 3 to 4 seconds while bending slightly forward with your hands on your thighs and flexing your abdominals downward as powerfully as possible into a peak contraction.5: Study the photos and note the 4 positions.

A B POSITIONS c o ISOMETRIC POWER FLEXES I 265 .

or any other sport. because they are used extensively in running and jumping. Upon completion. long distance running. HIPS & BUTTOCKS FLEX: While holding the backofa chairforbalance. relax. because this region is the source of power in the beginning of all lower body motion. While all lower body Iso Power Flexes work this region to some extent. Begin to inhale deeply for 3 to 4 seconds as you powerfully contract the muscles of your hips and buttocks. Power breathe for 7 to 10 breaths. basketball. the following exercise focuses directly on these important muscles. you need strong hips and buttocks. 266 I ISOMETRIC POWER ReVOLUTION .ISO POWER FLEXES FOR POWERFUL HIPS AND BUTTOCKS HIPS & BUTTOCKS EXERCISE #1 Hips & Buttocks FIe x Powerful hips and buttocks mean a great deal to your athletic performance. football. volleyball. Upon reaching peak contraction. begin a slow controlled exhalation for 7 to 12 seconds while making an f-f-f-f or 5-5-5-5 sound and maintaining the contraction as intensely as possible. martial arts. Whether you enjoy sprinting. and move to Iso Power Flex for the Thighs. stand on your toes and lean slightly forward.

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beautifully shaped thighs and calves. these exercises deliver and carry none of the risks of spinal compression or knee injury that would be caused by the use of heavy weights to accomplish the same goal.ISO POWER FLEXES FOR STRONG SHAPELY THIGHS AND CALVES THIGH EXERCISES #1-2 Thig h Power Flexes # I . For instance. As with the other exercises you have already learned.2 This section will complete your Iso Power Flex Exercises for the specific muscle groups. lifelong development of the thighs and calves. 268 I ISOMETRIC POWER ReVOLUTION . This section will explain how to develop your thighs and calves. We have covered your entire body. these exercises call upon the muscle structure of other parts of the body that come into play. For anyone who wants strong. For that reason alone. Iso Power Flex is vastly superior for safe. you will also be working the muscles of your feet in these exercises.

and repeat with left leg. Pull the entire leg back and up and tense as powerfully as possible (yes. Upon reaching peak contraction. hold for 7 to 12 seconds while making an f-f-f-f or 5-5-5-5 sound and maintaining the contraction as intensely as possible. you will need to lean forward). While inhaling deeply for 3 to 4 seconds. Upon reaching peak contraction. Upon completion.THE CRANE THE SWAN TH I G H POWER FLEX # I: Stand with your legs together. and repeat with left leg. controlled exhalation for 7 to 12 seconds while making an f-f-f-f or 5-5-5-5 sound and maintaining the maximum contraction the entire time. slowly lift your heel while bending the knee toward your right buttock and flex your thigh biceps as powerfully as possible. ISOMETRIC POWER FLEXES I 269 . Power breathe for 7 to 10 breaths. slowly lift your right leg away from your body while slightly bending at the knee. relax. Power breathe for 7 to 10 breaths. While inhaling deeply for 3 to 4 seconds. begin a slow. Upon completion. THIGH POWER FLEX #2: Stand with your legs together. relax.

contraction. your heel is on the floor. Upon completion. Power breathe for 7 to 10 breaths. and relaxation protocols are the same for each position. Hold at peak contraction for 7 to 12 seconds while making an f-f-f-f or 5-5-5-5 sound and maintaining the maximum contraction the entire time. SHAPELY TH I G H S AN D CA L VES THIGH EXERCISES #3-5 Th ig h Power Flexes #3-5 The next 3 Iso Power Flex Contractions are performed one leg at a time in 3 positions. T H I G H POW E R FLEX # 3: Your toes are raised straight ahead. and your knees are locked. relax. THIGH POWER FLEX #4: With your leg slightly in front of your body. The breathing. and then perform the same contraction with the opposite foot. Only the foot position changes.ISO POWER FLEXES FOR STRONG. 270 I ISOMETRIC POWER ReVOLUTION . Each exercise begins with a deep inhalation for 3 to 4 seconds while powerfully contracting the muscles. twist your foot to the left and raise your toes as high as possible while keeping your heel down and knee locked.

knee locked. # 5 ISOMETRIC POWER REXES I 271 . and flex as powerfully as possible following the correct breathing and relaxation protocols. twist your foot to the right and raise your toes as high as possible.# 3 # 4 POSITIONS THIGH POWER FLEX #5 : With your leg slightly in front of your body. Keep your heel on the ground.

with your heel raised as high as possible. Relax. Hold at peak contraction for 7 to 12 seconds while making an f-f-f-f or 5-5-5-5 sound and maintaining the maximum contraction the entire time. CALF POWER FLEX #2: Stand with your right leg slightly bent at the knee. Relax. Raise your heel as high as possible while tensing your calf muscles as intensely as possible. Upon completion. only the positions change. 272 I ISOMETRIC POWER ReVOLUTION . CALF POWER FLEX # I: Stand with your right leg slightly bent at the knee. Each exercise begins with a deep inhalation for 3 to 4 seconds while powerfully contracting the muscles. contraction. Once again. and then perform the same contraction with the opposite foot. Repeat with your left leg. The breathing.ISO POWER FLEXES FOR STRONG. Flex your calf muscles as hard as possible. and relaxation protocols are identical for each. with your toes pointing left. Repeat with your left leg. Power breathe for 7 to 10 breaths. relax. S H APELY THI GHS AND CALVES CALF EXERCISES #1-3 Col f Power Flexes #1 3 There are 5 separate contractions for the calves.

with your toes pointing right. Relax. Repeat with your left leg. Raise your heel as high as possible while tensing your calf muscles as intensely as possible.# I # 2 POSITIONS CAL F POWER FLEX #3 : Stand with your right leg slightly bent at the knee. # 3 ISOMETRIC POWER FLEXES [ 273 .

Raise up your toes. NOTE: you may wish to change positions of your foot as previously. Relax.POWER FLEXES FOR STRONG. Relax. SHAPELY T H IGHS AND CALVES CALF EXERCISES #4-5 Coif Power Flexes #4 5 CALF POWER FLEX #4: Place your right leg on a box or stool. flexing your calf muscles as intensely as possible while lifting your heel as high as possible. 274 I ISOMETRIC POWER ReVOLUTION . CALF POWER FLEX #5: Place your right leg on a box or stool and raise up your toes as high as possible while your heel remains down. Repeat with your left leg. Flex as powerfully as possible. The choice is yours. Repeat with your left leg.

# 4 POSITIONS # 5 ISOMETRIC POWER FLEXES I 275 .

add years to your life but life to your years. is Isometric strength and development. That means they are the perfect assumed by professional bodybuilders in anti-aging exercises for a lifetime of their posing routines. he practiced "pOS- In Chapter 7. That. be achieved with this method are nothing Practice them daily. and you'll not only less than sensational. The results that can health. and youthful vitality. tendons. these exercises protect your joints. Rather. on contracting your muscles as powerfully So why is it that these Isometric Power as possible at their greatest angle of pull " Flexes have such a powerful effect? or contraction. Plus. you in this chapter. Power Flexing just as you have learned Having gone through Chapter 8. you will way your mind can. my friend. strength. you choose to use • equipment can possibly work a muscle the Isometric Power Flexes separately. Both methods yield Because these exercises don't just stretch extraordinary results and can be used your muscles. and you can accomplish have learned an additional S6 Isometric the same objective by mastering these Power Flex Contractions that rely solely S6 featured Isometric Power Flexes.MUST HOW TO USE ISOMETRIC POWER FLEX CONTRACTIONS TO YOUR BEST ADVANTAGE READ! In fact. we featured 100 Classic Isometric Contractions that would strengthen and sculpt all of your body's • ing" and flexing his muscles as powerfully as possible in fronLof. II 276 I ISOMETRIC PO R O WER eV LUTION . Believe me. a mirror . no gym If.to muscle groups on both sides of the bring out maximum muscular separabody from your neck to your toes at tion and definition and to shed all traces multiple angles for maximal muscular of body fat. and ligabe flexing your muscles to their maximum limit and assuming postures that are in ments and cause no spinal compression of some instances very close to those any kind. famed bodybuilder Arnold Schwarzenegger stated in his book The Education of a Bodybuilder that for several weeks before a contest he didn't lift weights at all. for instance. They literally infuse blood either separately or blended together in into those unused fibers deep in the center any combination you desire. of your muscles.

and belief in me. Duff Smith. Tom. and faith.co.uk. and for being examand chief designer. Denise. support. ACKNOWLEDGMENTS I 277 . finally. www. feedTo Gordan Anderson. and name. for their pIes to the world. my deepest thanks to all my past teachers. They. physical culture hisback. and business partners. consistent support. for her love. have taught me that "No one is smarter than all of us together. for his friendship and mentorship. and other sources Dr.sandowplus. You're incredible. I love you big time. Isometric Power Flex Exercises. Tom Henry.ACKNOWLEDGMENTS My appreciation to my friend and director Our Bronze Bow forum members. saving me and bringing me opportunities beyond my dreams. Neal Eslinger. and my friend • for Alt All for One. but who are now a part of me. for drafts of this manuscript. for using II II And. • John E. Lance Wubbels. Thanks. Dave Koechel and I'm truly grateful. for proving firsthand • of inspiration. along with my friends torian. who are too numerous to the power of the methods we teach. Gregory Rohm. Peterson his incredible artistic gifts on my behalf. • Doc. students. To Roger Fillary and Gil Waldron in grateful appreciation for all their generous contribuSPECIAL THANKS TO: tions to physical culture and especially for My Wife. undying the website. For being mine and for constantly reviewing unpolished To my Lord and Savior Jesus Christ. My photographer. who litof literary development for Bronze Bow erally prove each day the truth of "One Publishing. for the superb job of modeling the various Thanks to all of you. encouragement.

Some of my friends invited me to join them for a workout in the gym. In only 4 to 5 months I reached a level of fitness that 7 years of weight training couldn't deliver. I feel a bit silly. I suffered from a variety of muscle/tendon problems. 278 I ISOMETRIC POWER ReVOLUTION . The evidence for this is that since I have been practiCing this protocol I have gained in both size and strength. I even have myoid drive back to believe that I can achieve new things. I came across John Peterson's Pushing YourseLf to Power and began practicing the Transformetrics™ techniques diligently (with some skepticism at first). My only regret is that I didn't discover Transformetrics™ sooner. I had tried every workout system under the sun. testimonial #2 From: Reverend Barry Hobson. I have been rejuvenated.testimonial #1 From: Joris Schlotz. To my absolute astonishment. What is a 49-year-old man doing believing he can set new strength and health targets he failed to achieve when he was younger? Truth is. I could even crank it up a notch and train with weights that had been beyond my limit. My friends were shocked as well. I was a little worried that I had pushed it a bit too far in the gym. I noticed a definite increase in muscle mass after having been on the system for a mere three weeks! However. I now train almost every day and feel I am in control of my training and am not stuck on some preordained weight that I have to lift no matter what. For example. In fact. and before I adopted John's training methods I lifted weights for many years. Until that moment they had never taken my "weight free" workout seriously. I am truly amazed by what the Transformetrics™ system has done for me. To my delight. The Netherlands I'm 30 years old and live in the Netherlands. but a year ago I had to give up training because of a shoulder and back injury I sustained during training. which were exacerbated by years of macho weight training. United Kingdom I am 49 years old. In May 2006. I was not only able to bench press and lift the same weights I had used when I was in my weight training prime. this stuff simply WORKS. Since I discovered Transformetrics™. but I didn't experience any muscle ache or soreness. but in reality my health and physique were in decline. I worked out with weights since I was 22. it wasn't until a few days ago that I really became a convert.

and why I didn't see the results I desired. I began to see slight improvement in muscle definition all over my body. The books Pushing Yourself to Power and The Miracle Seven were indeed a godsend. "What good are you? You can't even carry your own body weight!" When I discovered Bronze Bow and the Transformetrics™ training system on the Internet. I read the books intently and told myself the Tiger Moves were absolutely doable.testimonial #3 From: Edward Yah. and I continued. I felt so awkward in a gym and was concerned that people would laugh at me. I was exhilarated. doing 10 reps in a set. TESTIMONIALS I 279 . the fact that I could do the exercises at home was appealing. For the first time I discovered the joy of working out without feeling sore all over. but it is something of a miracle for me. All those questions added to my frustration and despair. and my confidence soared. and within a week I mastered the basic ability to control the muscles in my chest that I didn't even know were controllable! That gave me great encouragement. Going from 0 to 100 push-ups per day may not be a monumental accomplishment for many people. Republic of Singapore I started exercising about a year ago and gave up almost immediately. And. I was not into sports and lived a sedentary life. and now I'm looking forward to the day when I can accomplish what John Peterson. advocates-the ultimate Trinity of Health and Fitness.. As a child. the friendship and encouragement I found on the Bronze Bow forum helped me keep going no matter how I felt. I could complete my first 6 reps of push-ups! This reinforced the endless possibilities that the Transformetrics™ training system offered. the most important role model in my life thus far. I decided it was time to overcome a power calisthenics that had always terrified and disappointed me-the push-up! I was pleasantly surprised that after only 3 weeks of Tiger Moves. I started doing the Tiger Moves every day at slightly higher tension. how I should progress. After the second week. and I felt good about it in every way. In high school. I continued doing sets throughout the day and accomplished 100 reps in a single day. my physical education teacher gave up on me and said. I discovered that the Transformetrics™ system was easy to learn and do. fortunately for me. I have never looked back . To say I was highly motivated was an understatement! Last month. I wondered if I was doing the exercises correctly. Whenever I started exercising. and my muscles felt harder and tougher.. Since learning the Bronze Bow principle.

testimonial #S Baldwin. I was proud of my ability to run for 2 hours straight. and definition. Your system has been a lifesaver. For the past 3 years I have been exercising every day for at least 1 hour with the Transformetrics™ methods. I exerdse at home every evening in the same room as my wife. my wife said 1 was the only man of my age without a sagging belly! I have progressed a lot in my martial art. Before this. I couldn't even do a push-up. I can play with my children and carry the smaller ones for long distances without strain. I am so pleased to have found Transformetrics™. I am there. Recently. My physique has improved remarkably since I met John. and when I tried to kick. Switzer/and I am a 40-year-old Swiss physidan. Lorenz Buswell. at 38 years old! 280 I ISOMETRIC POWER ReVOLUTION . Every evening I did the Tiger Moves and a few other exercises outside the tent. I needed a system I could use at home after 10 o'dock. I am in the best shape of my life . even though I had an unreasonable amount of abdominal fat. If the children need me. and my teacher has asked me what I was doing to transform my physique. USA From: Mark John Peterson is the KING of Isometric and body weight training. an Israeli self-defense system. strength. Three years ago I started Krav Maga. No problem. changing routines frequently. Before I would be gone from the house in the evening for 2 hours at the gym. but quickly realized my body was globally out of shape. Then I got The Miracle Seven and started to do the Tiger Moves regularly. You have no chest and no arms. The other practitioner went from being critical to saying he would like to look like I do now. This DVD even got my lO-year-old daughter started on doing the exerdses almost every night.. I bought the Trinity of Health and Fitness DVD and did the three exerdses almost exclusively for 3 weeks with great results. Applying his vast knowledge about using your body to achieve maximum gains in muscular size. who started exerdsing regularly 7 years ago. Arizona. I don't even want to imagine what my life would be like without them. I surfed the Internet and ended up ordering Pushing Yourself to Power and began creating different routines from the exercises in that book. I used to run and cycle regularly and thought I was in good shape.. I lost my balance and sometimes fell over. One of the other practitioners used to make fun of me: "What are you doing here? Look at you. This summer we went camping for a few days in a tent.testimonial #4 From: Dr./I With my profession and 4 children to father. My energy levels are high all day. Recently.

A lot of people ask me what exerdses I do. and I got so weak I could barely stand up. I can perform 10 pull-ups.testimonial #6 From: Matt Gunther. This is great for a busy person such as me. USA I am 42 years old and have been a consistent and disciplined practitioner of Transformetrics™ for about a year now. And. In 2005. where I badly strained both my arms. Isometrics are the workingman's best friend. and all the exercises made sense. but I'm much stronger and actually have better definition than when I was at 190 pounds. I was excited about it. The real beauty of John's program is that you can devise your own exercise program. Canada I first realized the benefits of calisthenics when I started Tai Chi Chuan back in 1979. and it helped. and my transformation continues to evolve. I took up Aikido. About the same time. a modern Japanese martial art. I received the famous Charles Atlas Dynamic Tension Course. testimonial #7 From: Henry Marczak. I came down with pneumonia and had a huge cyst in my right lung. New Jersey. however. I originally had the course in 1970. yes. I fully recovered from my lung illness. TESTIMONIALS I 281 . Ontario. and I still struggle with them but practice them often from wooden beams at work. and I also discovered the true power of Isometrics. Everybody's doing it. but instead I gave acupuncture a try. this program could put a lot of health clubs out of business. The only exerdses I could do were the non-apparatus methods I had been learning. These books are great and have given me more scope to work with. This time. and since then I have exercised regularly. In my opinion. The funny thing for me is I'm lighter now than I've ever been (about 175 pounds). Eventually I got copies of Pushing Yourself to Power and The Miracle Seven. and doing Aikido four times a week doesn't allow for the use of weights. Transformetrics™ is the way. In 2000. but I did start to use a home weights set in 1984. and I tell them about Transformetrics™. I was amazed at how strong and muscular my legs got. Pull-ups were impossible. I never got into bodybuilding. which I could never do until I started using the exerdses in Pushing Yourself to Power. The doc set me up with a surgeon who was going to remove the lung. and then got a job on a building site. Push-ups were a regular drill. using it anywhere and anytime. but I didn't have the diSCipline to stick with it.

My only regret is that I didn't find this system earlier. Michigan. I mention Bronze Bow and its many publications. I searched the Internet for "non-equipment"-based workouts and was surprised to find many sources. But when I went to college and was working fulltime.testimonial #8 From: Rob Gillson. I have a desk job. But there were few that actually met my criteria for no equipment. which the martial arts alone did not help me accomplish. That kept me busy. Whenever I hear someone talk about wanting to start working out. And all those hours in the gym took away from my practice of martial arts. I wanted to increase my strength. I traveled out of town for a conference. with learning and practicing the movements. I soon noticed my sports jacket fit tighter. So. my exercise time quickly diminished. Michigan. Now. I attribute this to my performance of the" Abdominal Contraction. because that amount tired me out. When I was 25. for years I played around with different routines and joined a couple local gyms. And within a few months I noticed I had to tighten my belt another notch. I found Bronze Bow Publishing and its Internet forum. And. the results I achieved were amazing and fast. especially under the arms. I immediately began practicing the Tiger Moves. USA I'm 36 years old and live in Battle Creek. so finding a system of exercises I can do anytime. I was already experimenting with what I now refer to as "dynamic self-resistance" exercises. While I wasn't an elite athlete as a youth. starting with one set of 10 reps of each move. I thank God and John Peterson for the development of Transformetrics™. A couple years later." Recently. I don't see how a person can go wrong there. but I just couldn't grasp the concept of "Dynamic Visual Resistance" at the time. as my waistline was decreasing. Still. what's better is that I never experienced the typical muscle soreness I got with weights. I was one of the many forum members who preordered The Miracle Seven book. To say I was impressed with what I received is an understatement. the only resistance workout I do is Transformetrics™-based. so I stayed with what I knew and enjoyed. However. It's the first time I've ever been able to work out when I wasn't home. so I quit the gym. I participated in sports and was active with my friends. anywhere has definitely been a blessing. Eventually I came upon John Peterson's Pushing Yourself to Power. But the gym environment didn't help me get into the condition I wanted. 282 I ISOMETRIC POWER ReVOLUTION . I enrolled in a martial arts school.

I have increased in strength. Alabama. I did whatever the muscle magazines told me to do. My shoulder and wrist feel great. It requires a focus and intensity I had not used in my previous training. feel better. For instance.com and read some good reviews . During the summer 200S. And consistency is the real difference between a good training system and a great one. I look better. and am stronger than ever. After only 2 weeks of using the Transformetrics™ workout. These workouts require a new kind of strength. I was sold. U S A I am a 32-year-old physician assistant. I found some personal identity in lifting heavy amounts of iron to the awe of others. who lifted weights on and off for many years. So I started playing around with body weight exercises and tried some books and programs that I didn't like. my shoulder had its days of pain. a tougher one than I used in lifting iron. Whoo-hoo! I am thankful to John Peterson and the Bronze Bow forum members for continuing to teach me that "You Are Your Own Gym . having been st uck just barely benching my body weight. and the torn patellar tendon in my knee is no longer a problem. Usually I would have hurt myself by now and had to recover or just gotten too bored. Then I herniated two lumbar discs in my back. and a torn tendon in my knee would be aggravated with squats. After one workout. My wife liked the fact that the book was cheaper than a kettlebell. promoting consistency. The Transformetrics™ system is built to heal and prevent injuries. I recently tested my strength at the gym and was thrilled with the results. I saw Pushing Yourself to Power on Amazon. "Your muscles look bigger." I've been working out consistently for a year now. my wife commented." TESTIMONIALS I 283 . I can now bench well over that for solid reps with no problems. I was amazed that I could get a great workout at home without equipment and achieve the same "pump" I got from weights.testimonial #9 From: Cliff Arceneaux. which is something of a personal record by itself. budget cuts forced me to dump my cherished but only used once-a-week gym membership. not just maintained. so with a hefty amount of skepticism and hope we bought it. Then I tore a ligament in my wrist when the weight wobbled while I was benching with two 90-pound dumbbells.

Florido. My family doctor worked on me in the emergency room that night and couldn't recognize me because my face was so messed up. and my pulse would shoot up to 132 or higher. Besides numerous other injuries. surgery on my lower back for a herniated L-4 disc. gave me a fractured sternum and dislocated thumbs. One phone call changed my life. In all. and I had to have a foot of my intestine removed. My doctor wanted me in the hospital for fear of a possible heart attack or stroke. He said that despite my joint pain. I was desperate and scared. I couldn't walk across the room without having chest pain. I've had 52 surgeries. I had complications from that surgery and couldn't work for 7 months. and numerous other fusions. 284 I ISOMETRIC POWER ReVOLUTION . I lost the sight in my left eye due to the accident. Last year my daughter had to rush me to the emergency room because I had an abscess on my intestines that burst. I decided one day to try to speak with John Peterson. I decided to take John's advice and set out to get better. I felt as though I was going to pass out. just think of the results it can have if you're healthy. My weight shot up to 188 pounds.testimonial #10 From: Lou Delpho. did The Miracle Seven exercises. A later car accident. and I am living proof that John Peterson's methods can change your life as well. tendons and ligaments stapled to my shoulder to prevent dislocation. After I hung up. That extra weight made my joint pain worse. and I'm only 5'1". I could still do Isometrics. a collarbone cut out due to injury. where I was hit by a car going 100 miles an hour. I had a choice to make-either continue on as I was or I could try to do something about it. but I couldn't afford it. After 3 months I had lost 32 pounds and looked as good as I did when I was in my twenties! My customers at the video store all ask me what in the world I did to change. and focused on Isometrics. USA I am 58 years old and fortunate to be alive. I have degenerative joint disease from head to toe. which probably started years ago when I was almost killed by a drunk driver who hit my car head-on. and he listened patiently and then told me something that changed my life. I'm on disability income and work 15 hours a week at a video store for minimum wage. including 2 cervical fusions. I told him what was going on. I tell them about Pushing Yourself to Power and The Miracle Seven plus Isometrics! The point is that if these methods can produce results in a busted up 57-year-old man like me. I found a way to modify my body weight exercises to lessen the pain.

as always.8995 . O Now. the difference between greatness and mediocrity begins with a choice. CONTACT: BRONZE BOW PUBLISHING 2600 East 26th Street Minneapolis . and training seminars will bring you the very latest in scientifically validated information that has been carefully extracted and compiled from leading scientific. proven. But that statement is a half truth.com www.724. and fitness journals worldwide. MN 55406 WEB SITES www.com 612. nutritional.8200 Toll Free 866. and in wisdom there truly is power. videos. newsletters. I is said that knowledge is power. fitness.AT BRONZE BOW PUBLISHING WE ARE COMMITTED to helping you achieve your ultimate potential in functional athletic strength. and all-around superb health and youthfulness.transformetrics.8200 FAX 612. At that point knowledge becomes wisdom. I I FOR INFORMATION ON ALL OUR EXCITING NEW SPORTS AND FITNESS PRODUCTS. Web sites.bronzebowpubl ish ing.724. and applied to your life. It l our goal is to empower you! To arm you with the best possible knowledge in all facets of strength and personal development so that you can make the I right choices that are appropriate for you. I health. natural muscular development. ur books. medical.724. Knowledge is power only when it has been tested. The power to help you choose wisely So join us as we bring you the finest in health-building information and natural strength-training strategies to help you reach your ultimate potential.

A program you can do anytime and virtually anywhere.com iij . • The exhilaration that comes from knowing that you have complete control over your body. a program that covers every muscle group from your neck to your toes and delivers visible results in as little as 3 weeks. and your destiny! i1i! Available at www. The Miracle Seven offers: • A 20-minute per day weekly plan that sculpts the entire body to its own natural perfection. your life. Using the revolutionary Transformetrics™Training System that utilizes time-tested body sculpting techniques along with high-tension Isometrics that literally allow you to become your own gym. A program so complete it requires no gym and no exercise equipment. • A comprehensive nutrition plan that allows you to lose body fat faster than you gained it while providing easy to follow guidelines for eating healthy.From OHN PETERSON ANYTIME. • Detailed day-by-day exercise instruction. ANYWHERE. and sculpts your entire body in just 20 minutes a day.bronzebowpublishing. TOTAL STRENGTH & FITNESS FOR MEN & WOMEN. fully illustrated with photos that show each and every exerCise. • A special "speed it up" program that accelerates fat-burning results for those who want to see their results yesterday. Imagine a complete strength and fitness program that slims. Best of all. shapes.

bronzebowpublishing. Feel what it's like to have twice as much energy as you ever thought you'd have! iii! Available at www. Based solidly upon the most effective exercise systems as taught by Earle E. Whether your desire is simply to slim down and shape up. athletic fitness. you will find complete training strategies specifically tailored to the achievement of your personal goals.comlti . you'll never have to guess if you're doing it right again. you're holding it in your hands. You'll achieve the stamina you've always wanted in less time than it requires to drive to a gym and change into exercise clothes. detailed photos showing every facet of every exercise. does not require either a gym or expensive exercise equipment. Pushing Yourself to Power provides you with everything you need to know to help your body achieve its natural. Precisely illustrated with 100s of clear. and natural muscularity. God-given strength and fitness potential. Liederman and Charles Atlas during the 1920s. or to build your maximum all-around functional strength.From OHN PETERSON IF YOU'VE BEEN LOOKING FOR AN EXERCISE SYSTEM that will give you the results you've always dreamed of having. can be done anytime and anyplace without requiring an outrageous commitment of time.

and the knowledge and commitment to put them together.From OHN PETERSON THE TRANSFORMETRICS™ TRAINING SYSTEM offers the most honest. athletic. and help their body achieve its natural. and carbohydrate grams as well as calories. and long-term fat loss ever created. fat. . without the requirement of . . In the 60 Day Personal Power Health & Fitness Journa~ John and Wendie offer: • A complete exercise program featuring the Transformetrics™ Training System to help people slim. • And inspiring quotes. no magic diets. and more to help them stay motivated. strengthen. Godgiven strength and fitness potential. and nobody has a magic wand to give people the lithe.com l i . . straightforward approach to safe. It is founded on the premise that there are no quick fixes . a gym or expenSive exercise eqUipment. • User-friendly exercise charts to help people keep track of their daily progress. the right strength-building. youthfulness. It! Available at www. • Complete food charts that feature protein.bronzebowpublishing. lifelong strength. bodysculpting exercise system. scriptures. Three things are required: the right balance of nutritious foods. sculpted physique they've always dreamed of having.

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