7-12 Seconds Of War Doing Isometric Contractions

Strength isn't always built on bodyweight or weights for Insta Likes. It's built on stillness. When it comes down to it, Isometrics especially that dials in that 7-12 seconds of pure contraction and power, you unlock a method that's fucking brutally effective and can still be done practically daily.

The Method Of Going To War For 7-12 Seconds

How does this work? You pick a position like a Curl using the WorldFit Iso Trainer and you hammer it out hard. Not for 30 seconds or a minute where you can tone down the intensity, but as high of intensity as you can make it. 

Why that specific window though? If you were to get it to 100% max strength, it would be only for 1-3 seconds which isn't a bad thing when you've had enough experience. Steve Justa was a master at this along with holding for much longer times with less intensity. 7-12 in many cases is the sweet spot where you're blending the maximum motor unit and the peak levels of intensity without breaking your form.

You're not moving, you're becoming a machine. All those muscle fibers from the tendons to the trunk is switched to a serious capacity. You're not using momentum, no way of cheating, just you. The irresistible force meeting the immovable object. That's the true nature of Overcoming Isometrics.

Here Are Some Benefits The Fitness Industry Won't Tell You

1. At peak efforts, Isometric Training teaches your CNS to fire much harder. The recruitment of fibers that conventional lifting can't even begin to touch. It opens up the Mind/Muscle Connection to new levels of strength you didn't think existed. Next time you go for a deadlift or press, the bar might feel lighter.  

2. Isometrics don't shear, it doesn't have ballistic loading, your knees/shoulders/spine get stronger without wearing and tearing down the ligaments. You get the prehab, rehab and strength training all rolled into one super entity. You are in control of the angle.

3. Brutal Time Efficiency

Within 15-20 minutes, you can hit the full body in an Isometric Session. Don't need much if at all of a warm up set. You don't have to wait around for anybody or anything, things like a wall, a doorway, your own bodyweight, the floor or the Trainer for that matter are all the best options. 

The Power Of Doing Isometrics Daily

Overcoming & Yielding Isometric Training for 7-12 seconds create neural adaptation with less damage than typical weight training. Your CNS adapts fast (like Quicksilver fast). The tendons get denser and the ligaments thicken like steel chords. Adamantium anybody?

Legends like Bud Jeffries & Alexander Zass made Isometric Training an art form. The old-time strongmen called it Steel Sinew Training. They did them daily because Isometrics don't break you, they build your ass up. 

If you ever thought you missed a workout, pick a few exercises and do 1-3 positions of that exercise before hitting the sack. Isos are the perfect training style for traveling because you can do them while waiting for your plane, work various muscles on the train, as a passenger in a car and many other things. 

Purity In Stillness

You want to talk about the essence of strength training? This strips it down to its very core. You don't need to master a technique (although it'll help with your other techniques outside of the sessions). It's just straight up tension man. It's safe because you can't get out of the position. It won't crash on you and your form doesn't degrade itself. It's true honesty. It also doesn't lie to you. Work this type of training into your repertoire for a period and you'll begin to understand why the old timers said "motionless exertion, breeds motionless power." 

It's not some silly gimmick or something generic and unoriginal that promises you a Rolls Royce but you end up with a broken down Yugo. Don't fall for bullshit scams like that. It's a foundation, the Game Genie Of Fitness and it has been waiting for you to tackle it with heart and soul. 

Train hard, be smart, listen to your body and be amazingly awesome. For more info, grab the book Overcoming Isometrics By Matt Schifferle and learn what it means to open up a new world of possibilities with strength that will last and building a legacy that transcends generations. 

Are You Thinking 4th Dimensionally When It Comes To Training?

More like in 3D but hey, Doc Brown was onto something LOL. Anyway, one of the things Bud Jeffries taught me was to think outside of the box and expand your imagination to how you can train without always relying on conventional wisdom. Let's face it, the man was a genius when it came to training and the way he thought about things was part of his unique personality and been tested by world class people. For this post today, I blame him for putting this concept into my brain (in a good way of course).

For a few days, I was digging into my thoughts on what could be different in terms of what we can do to train the brain and learn multi-task exercise or in this case, training Multi-Dimensionally. Yesterday, I put this to the test and although it's a work in progress (isn't any training style?), I let out a side of me that took the inspirations of Matt Schifferle, Bud Jeffries and the guys at DopamineO and molded them into a very different and somewhat of a mind-fuck way of exercising. 

Let's start with why I wholeheartedly blame my mentor and brother in strength for this. Bud was a major advocate for Isometrics and came up with some crazy ideas on how to apply them in terms of using not just little implements but using rocks, chains, kettlebells, bodyweight, tires and things you don't look at from a normal point of view. In one of his Seminar DVDs on Isometrics, he applied what he calls 3D Isometrics or 3D Training where he takes weights and other things and go for Isometric Holds on one end while moving dynamically with the other. An example would be, taking a chain and hold it in a mid overhead press or use a strap to create a stopping point with one hand and as he applies the pressure, takes a kettlebell in the other hand and does overhead presses with it. 

This challenges your muscles to fire in that mind/muscle connection to the next level while applying control to two or more things at the same time. I remembered this and was thinking "what if I applied something similar but with the band and Isometric strap?" When we trained together, he always had something cooked up even when he was just shooting the breeze, he had thoughts going on about what he could do differently while applying the basic styles whether it was with hammers, kettlebells or even the steel bending. The way his brain worked was just mind blowing.

So, I applied Bud's Isometric IQ into working with Schifferle's Hybrid style of Isometrics and utilized the Dopamineo band's dynamic moves of rows and waves to create one powerful element. I made a demo of this and still working on some of the kinks in it, not to mention this was post workout of 5x5 Sprints with the Band. 

The strap I'm using here isn't available anymore but the WorldFit Iso-loop would work just as good if not better for some. In the demo, I start out with going into a Hybrid Squat where I would apply isometric pressure trying to stand up and open up the legs at the same time while doing a row with the band in either hand. What does this do? It forces you to work the legs creating strength and stimulus in the legs and back while dynamically rowing to apply the muscles from the upper body at the same time. This challenges the brain to fire the nerves creating a Super Exercise.

The next one was interesting because of doing two different elements of pushing and pulling at the same time. This was doing an Overhead Press Isometrically and creating a Wave and Pull at the same time. The unique thing about this is that while you're creating a wave that takes a certain level of coordination to do, you're also pressing and holding onto the strap as hard as possible without letting go of the press itself. This type of multi-tasking is way harder than it seems because the focus is chaotic yet stabilizing and controlling two very different aspects. It's one thing to do both pushing styles but to do pushing and pulling at the same time is on another level of insanity. 

The final one wasn't as difficult as the Hybrid Squat and Overhead Press. This was more of just trying to stand up in an isometric squat while using both hands to do the wave and pull move, It still isn't easy to coordinate because you're trying hard to straighten the legs but you're also finding the flow in a complete different move while in it. It's that unique element that makes you appreciate what is possible and what can be beneficial. 

In a normal training circumstance, we are taught to move singularly, up and down and focus on things that work the body from angles at a specific level of straight forward focus. Things like Push-ups, Curling a dumbbell, pressing a kettlebell overhead, bodyweight squats with foot patterns going up and down. The coordination is different but you can teach certain things easily with simplistic moves and holds. This however, goes out the fucking window because it forces you to move and hold while in a chaotic state yet be in control. Coordination is on another planet but also you have to think in different aspects than just what is normally understood. 

It is an advanced form of exercise. It's still using basic things, it's easier to learn an isometric exercise and dynamic moves individually but to challenge the construct of fitness intelligence by putting those elements together is a whole other sport in and of itself. Like I said earlier, it's a work in progress but it gives off a whole new vibe of what you thought of as exercise. It's not meant to be some kind of circus act or anything, not like me or someone else teaching and showing how to perform as if you're doing a barbell squat on a stability ball, that's just stupid and dangerous. What I'm showing here, is a different level of Fitness Intelligence to enhance your ability to create exercises that have more to give and offer in terms of function and strength than just conventional styles that most have already seen. You don't see stuff like this almost at all. 

It's not reinventing the wheel, it's opening up and expanding knowledge to where we learn what our capabilities are beyond just typical exercise and routines. What are you willing to give a go that's a little out there but has real benefit? Let me know in the comments or go to my linktree and find me on social media. Be amazingly awesome and keep at it. 

Hybrid Isometric Training: Two Worlds Linked Together To Create Insane Strength

How's it going everyone? Hope you're well and ready to get into one of my favorite subjects/methods in the world of Physical Culture: Isometrics.

In most cases, people often think isometrics means one thing: freeze in place and hold. That’s only half the story. If it’s the only half you train, you’re leaving strength on the table that can benefit you beyond what you were taught.

Matt Schifferle of the Red Delta Project breaks down a style of isometrics into two camps in Overcoming Isometrics: Yielding and Overcoming. You’ve done both or one or the other at one point in time, even if you didn’t call them that. Here's a lesson in what these two super powers are.....

-Yielding isometrics are the ones many would know. You hold your position against gravity. Pause at the top of a pull-up or sitting in a horse stance and fight to keep from dropping. The resistance is quantifiable but it’s static.

There is a small problem though. 

Your muscles adapt to the load fast. Neural drive stagnates. You build endurance in that exact angle, but your mind-to-muscle connection doesn’t have to work very hard. You’re just... holding. And holding alone can compromise neural synergy — the skill of firing everything together under chaos. 

-Overcoming isometrics flip the script. Now you’re the one creating resistance. Think pushing against a doorframe or trying to curl an immovable bar. No gravity, no weight. The load is only as hard as your intent. 

That can also have some issues.

If your focus slips for half a second, the resistance vanishes. You can trick yourself into thinking you’re working hard when you’re really just leaning on the wall. Without gravity or an external load, it’s tough to know if you’re actually forcing adaptation. Intensity becomes a mental game, not always a physical certainty.

(He talks more about Neural Drive, Strength, Endurance in other chapters so it gives you more ideas of where they come from)

So on one side of the coin, you’ve got one method that’s quantifiable but static and on the other, one that’s dynamic but not unmeasurable. 

What if you didn’t have to choose?

-Enter hybrid isometrics.

This is Schifferle’s bridge between the two worlds. You combine these 2 beasts together. Gravity gives you a real, measurable load to fight. Then you add a second source of resistance you have to overcome — a strap, a yoga band, an Iso-Loop — and now you’re pushing or pulling against something that won’t move. 

Think of it this way: If you're a Dragon Ball Z fan and you've seen Goten & Trunks use Fusion, they form the hybrid being Gotenks. 

Go into your mind and see this from a training perspective: You’re in a split squat. Your bodyweight is the yielding component. Gravity is pulling you down, and you’re resisting it. Now loop a nylon strap under your front foot and drive up into it with your hands like you’re trying to rip it apart. That’s the overcoming component. You’ve got gravity keeping you honest, plus an immovable force demanding max intent. 

The benefit? You’re not just holding anymore. You’re fighting while you hold. That combination hammers your muscles harder than either method alone. It forces your nervous system to recruit more fibers, to coordinate under load, to create tension in multiple directions at once. It's quite difficult to hold most of these for more than a minute at best.

Matt points out that these are more advanced than basic holds. You’re putting your body against gravity and against a prop. That double demand pushes you past the sticking points you hit with yielding or overcoming on their own.

Why does that matter for real-world strength? Because life isn’t a paused rep. Picking up a couch, holding a door while you shove a box through, wrestling a dog into the tub — you’re yielding to one force while overcoming another. Hybrid isometrics trains that exact quality.

You don’t need a gym full of gear. A $10 yoga strap turns just about any bodyweight hold into a hybrid. Plank while trying to pull the strap apart. Wall sit while driving your knees out into a loop. Hold the bottom of a push-up while trying to screw your hands into the floor. The load is real. The intent is max. And your nervous system has nowhere to hide.

Yielding teaches you to survive. 

Overcoming teaches you to attack. 

Hybrid teaches you to do both at the same time. That’s where real fucking strength you can actually use gets built.

Be amazingly awesome and get strong as hell that is functional and powerful. It isn't some new trend or fad, this is time tested and proven that although it's a different style of Strength Training, it carries over to other areas of life outside of workouts and fitness training in general. 

2001: An Isometric Odyssey....Unlocking Potential with Isometric Training For Women

In the realm of fitness, women often find themselves navigating a sea of conflicting information. Should they focus on cardio for weight loss, or hit the weights for strength? Amidst the noise, a powerful and often overlooked methodology still stands high like a Warrior Queen: Isometric Training. This ancient yet underrated approach offers a plethora of benefits tailored to the unique physiological and lifestyle needs of women. Let's fin out about the world of isometrics and uncover how it can be the game-changer for female fitness enthusiasts.

What are Isometrics?

Isometric exercises, or "static exercises," involve contracting muscles without moving the joints. Unlike traditional weightlifting or resistance training where you lift, lower, and repeat, isometrics focus on holding a position or applying force against an immovable object (overcoming) or going against gravity (yielding). This static contraction can be applied to various muscle groups, offering a versatile and efficient workout.

Benefits of Isometrics for Women

1. Time-Efficiency*: In today's fast-paced and "be quick on your feet" world, finding time for a lengthy gym session can be daunting. Isometric exercises can be completed in a fraction of the time, making them perfect for busy women. A 10-15 minute daily isometric routine can yield significant strength gains and health benefits.

2. Injury Rehabilitation and Prevention*: Isometrics are low-impact, reducing the strain on joints compared to dynamic movements. This makes them ideal for women recovering from injuries or those with joint issues. By strengthening muscles without excessive stress on the joints, isometrics can also play a crucial role in injury prevention.

3. Core Strength and Stability*: A strong core is the foundation of overall fitness and functional movement. Isometric exercises like planks, wall sits, and other bad ass holds target the core muscles effectively, enhancing stability, posture, and reducing the risk of back pain.

4. Muscle and Definition*: Isometrics can significantly contribute to muscle building without the bulk. For women looking to achieve a lean, athletic physique without excessive muscle mass, isometrics offer a perfect solution. Exercises like wall push-ups, glute bridges, and leg holds such as the Horse Stance & Split Squat can sculpt and define muscles without the need for heavy weights.

5. Improved Mental Health*: The focused nature of isometric exercises, often requiring concentration and breath control, can have a meditative effect. This mindfulness aspect can reduce stress, improve mental clarity, and contribute to overall well-being. Stress can be a pain in the ass.

6. Hormonal Benefits*: Strength training, including isometrics, can have a positive impact on hormonal balance. Regular practice can help regulate menstrual cycles, improve bone density, and support menopausal health by maintaining natural muscle mass and strength.

7. Accessibility*: One of the most compelling benefits of isometric training is its accessibility. With minimal to no equipment required, women can perform these exercises anywhere – at home, in the office, or while traveling. This opens up to greater freedom to fitness, making it possible for everyone to stay active and healthy.

Isometric Training offers a unique blend of efficiency, effectiveness, and accessibility that can cater to the diverse needs of women. Whether you're a busy professional, a stay-at-home mom, or an athlete, incorporating isometrics into your fitness regimen can yield profound benefits. By embracing the power of isometric exercises, women can unlock their full potential and be one hell of a spitfire. 

Be amazingly awesome and stay strong ladies, you got this. 

Isometric Experimentation

 I like coming up with stuff to train differently or put them in a different perspective. That's the beauty of fitness, you learn various things and experiment while setting goals and getting the most out of what's possible. In this case of experimentation, I've been working on a Isometric Style program that blends TUT (Time Under Tension) and 7-12 Second Intense Contractions with the 1 Minute Push-Up.

Have done a few so far and it really has me going through a routine that switches up some muscle groups and working the Core & Legs consistently. I'd start it by doing the 1 Minute Push-up (On my fists) for 30 Seconds at the top, 30 seconds at mid point (doing my best to not have the chest touch the floor) and then go into a 7-12 second intense isometric exercise in three positions (Like the Curl or Deadlift for example), rest a bit, do another 1 minute push-up, another Iso exercise and so on until I've completed whatever exercises and the push-up. I'll do up to say 5 1 minute push-ups and many 7-12 second contraction exercises at 70-85% max. Here's a sample workout I've done....

1 Minute Push-up

Wall Sit (Feet Flat. Heels Up, Toes Up)

1 Minute Push-Up

Core (Hollow Body, Dead Bug, Arch Body, Side Bends (Feet Wide, Feet Shoulder Width, Feet Together))

1 Minute Push-Up

Overhead Press

1 Minute Push-Up

Curl

1 Minute Push-Up

Total: 5 1 Minute Push-Ups & 15 7-12 Second Contractions

This is a hell of a workout and gives off some crazy vibes at the end. Not easy by any stretch and it adds an element to ancient techniques mixed with modern strength training. 

Last night, I tried another experiment where I did a Superset of the 1 Minute Push-Up and a 1 Minute Wall Sit. Did 3x with little to no rest. This is a different look at keeping TUT instead of just doing reps of squats and push-ups. Nothing wrong with doing them dynamically, those are essential but this builds a different level of strength and conditioning. This is more in tuned for joint health and working the little muscles, toughening up the tendons and lessening the chances of having knee pain, elbow and shoulder issues. As a Superset, it becomes a battle of the lactic acid that builds up as you do more sets. I only did 3 but I plan on doing more and seeing what's possible. If rest is needed at first, do so but the objective is to test your mental fortitude and physical endurance. These can also harden the muscles to where they'll feel like solid oak lol. Shaolin Monks would do something similar but they would go for long ass periods of time and they're pound for pound strong motherfuckers. 

This is where Isometrics becomes something that is needed in the realm of health and fitness, it's not always about ego and seeing if you're better than anyone else, it's about what you can do that becomes better and better as time goes on. You can go long, you can shorten it to a micro workout, whatever you want to do but remember to find what works best for you. Isometrics have been getting a bit more traction as of late because of studies being done but it's still a very underrated style of training because it's not shiny or always some exciting blend of crazy moves that seem almost acrobatic or speeded up; it's tough, hard yet so simple, can seem boring cause you're just holding positions but in the end, some of the strongest and athletic people on the planet do Isometric Training. From Dan Gable to the Great Gama, Baseball Legends like Mickey Mantle & Hank Aaron did them, fighters such as high ranking Boxers and BJJ Legend Royce Gracie did them, they're part of a puzzle that we don't normally see under the surface.

Isometric Training has benefits that can be not only Game-Changing but Life Changing As well. What would it be like to go through your golden years with little to no pain in your joints, your muscles are as strong as ever and you can still do things with the grandkids, be active without being hurt, get up off the floor without being in agony and even feel like you're light on your feet. That's the true goal in life, to have strength that lasts, powerful ligaments that lessen the chance of hip/shoulder/knee replacements and have the stamina to keep up with the little ones. See what I'm saying? Give them a go. Books & Courses such as Overcoming Isometrics cand give you plenty to keep you on your toes and be able to Strength Train without wrecking yourself. 

Be amazingly awesome and stay strong.  

A Deep Dive Into The Worldfit Iso Trainer

Experimenting and learning about various tools to stay fit in the world of strength training has been a part of what I do for decades, I'm always on the lookout for something innovative yet simple that can help take my workouts to another level. In that regard when it comes isometric training it's exciting to share thoughts about the Worldfit Iso Trainer. This device has been one of my go to tools for some time now, and I'm confident it can be for you too.

What's the Worldfit Iso Trainer???

The Worldfit Iso Trainer is a versatile device designed to help you tap into the benefits of isometric training. This portable, compact tool allows you to perform a variety of exercises that target different muscle groups, from your legs and core to your upper body. With the Worldfit Iso Trainer, you can customize your workouts to suit your specific needs and goals. Being able to switch from one exercise to the next just by small adjustments is insane and the surge of strength I get is priceless. 

I've been using this thing for quite some time and its effectiveness is nothing short of fucking awesome. One of the things I appreciate most about this device is its portability, being able to throw this in a bag and travel with it is a godsend, used it in airports, at parks, hotel rooms, even the beach. It suits me to be able to train wherever I go and get the most out of a good workout without the wear and tear on the joints.

One of my favorite exercises to do is the Zercher Squat. By positioning the handles in the inner area of the elbows, legs bent about half or quarter squat position and have at it. This exercise targets the legs, lower back and core muscles and whether going hard for 7-12 seconds or at a lower intensity for time or Time Under Tension it's like a combo of a Squat & Deadlift at the same time, practically a hybrid that will give you bad ass drive and strong fucking knees. 

The Science Behind It

So, how does this thing work its magic? The science behind this device is rooted in the principles of isometric training. When you perform an isometric exercise, you're creating a static contraction in the muscle. This type of contraction can be incredibly effective for building strength and endurance, particularly in the stabilizer muscles.

The design takes advantage of this principle, providing a stable platform for you to perform a range of isometric exercises. By engaging your muscles in a static contraction, you can tap into the benefits of isometric training and take your workouts to the next level.

Who Benefits from it?

It is an excellent tool for anyone looking to incorporate isometric training into their workout routine. Whether you're a seasoned athlete or just starting out, this device can help you build strength, improve muscle endurance, and enhance athletic performance. It's also awesome for those in rehab to build strength back from injuries. Also a great tool for Prehab. 

Here are some of the individuals who may benefit most from the WFIT such as:

- Athletes looking to improve power and speed

- Individuals recovering from injuries or dealing with chronic joint pain

- Bodybuilders and strength trainers seeking to add variety to their workouts

- Fitness enthusiasts looking for a new challenge

If you're new to isometric training or the Worldfit Iso Trainer, here are a few tips to get you started:

- Start slow: Begin with shorter contractions and gradually increase the duration as you build strength and endurance.

- Focus on proper form: Make sure to engage your core and maintain proper posture throughout each exercise.

- Experiment with different exercises: It is versatile, so don't be afraid to try out different exercises and find what works best for you.

Last (but not least) bit of a great addition to the WFIT:

This device goes beyond just a tool for Isometric Training, it can also be used as a Suspension Trainer, giving you even more of a variety of exercises to choose from that will have you getting fit literally anywhere. Wrap it around a poll or hook it up to your door with a solid Door Attachment device and do exercises like Rows, Push-ups, Lunges, One Legged Squats, Curls, Tricep Extensions, Pull-Ups and so so much more. Get ideas using the book Suspension Calisthenics from Matt Schifferle. The only limit is your imagination. 

Be amazingly awesome and get your hands on one of the most bad ass devices in the world. Be able to workout anywhere, have an arsenal of exercises to suit your goals and build routines whether using the trainer by itself or in your current routine either as a warm up, a finisher or in between sets to keep the blood flowing. 

Matt Schifferle’s Hybrid Isometrics Training: One Of The Ultimate Strength-Building Methods Around

Time to dig deep into the very depths of a training method that’s not just a workout—it’s a fucking revolution. Matt Schifferle’s Hybrid Isometrics, straight from the crucible of his Red Delta Project, is the kind of game-changer that makes your muscles roar and your nervous system sing like a canary. This ain’t your grandma’s yoga class or some off the wall gym routine. This is some powerful stuff that is built to forge you into a living juggernaut. So grab your iso-loop, and let’s break down why Hybrid Isometrics is arguably the ultimate path to power, resilience, and badassery.

What Are Hybrid Isometrics?

Imagine: You’re pushing hard with incredible force in the push-up position, every fiber in your body screaming with effort, while gravity itself dares you to hold your ground. That’s the essence of Hybrid Isometrics—a beastly blend of overcoming isometrics (pushing or pulling against an unyielding force) and yielding isometrics (holding a position against gravity’s pull). Schifferle, the mastermind behind this method, takes these two insane gods of tension and fuses them into a single, mind-blowing training style that’s as efficient as it is brutal.

With Hybrid Isometrics, you’re not just lifting a weight or chasing rep after rep. You’re tapping into your nervous system’s hidden reserves, commanding your muscles to fire at max capacity, and building strength that’s as functional as it is ferocious. Think of it as a neural hack that unlocks your body’s dormant power—strength that’s been lying in wait, ready to be unleashed.

Benefit #1: Strength That Shatters Limits

Let me make something very clear here: strength isn’t just about big muscles. It’s about your nervous system’s ability to rally every muscle fiber into intense combat. Hybrid Isometrics is like a battle cry to your neurons, forcing them to wake up and work harder than ever. By combining overcoming and yielding isometrics, you’re training your body to generate maximum tension without the wear and tear of dynamic movements.

Schifferle’s approach, laid out in his book Overcoming Isometrics, emphasizes that strength comes from neural conditioning. When you push against a strap or hold a deep lunge with an iso-loop, you’re not limited by a barbell’s weight. You can contract your muscles as hard as humanly possible, building strength that translates to real-world power—whether you’re deadlifting a Tonka Truck or wrestling a bear (you know, normal burly type stuff). Users report seeing strength gains in just weeks, with one reviewer noting, “A couple weeks in, I am seeing progress that I haven’t seen in years.”

Benefit #2: Joint-Saving, Body-Protecting Badassery

Here’s some harsh truth guys: heavy weights and endless reps can grind your joints into dust. But Hybrid Isometrics? It’s like Captain America's shield for your body. Because there’s no movement, you’re not stressing your joints with a crazy amount of repetitive motion or heavy loads. This makes it a godsend for older lifters and trainees, those nursing injuries, or anyone who wants to train like a beast without waking up feeling like they got hit by a train.

Schifferle’s method is especially clutch for folks in their 50s, 60s, or 70s who thought their lifting days were done. One 73-year-old lifter shared, “Lifting weights gets very hard on your joints. Isometrics can let you use maximum power but in a very controlled way. Much safer than weights.” Hybrid Isometrics lets you push your limits while keeping your knees, shoulders, and hips happy. It’s strength training with a built-in bodyguard.

Benefit #3: Minimal Gear, Maximum Gains

Tired of shelling out for fancy gym memberships? Hybrid Isometrics laughs in the face of overpriced fees. All you need is your body, a sturdy surface (think doorframes, countertops, or walls), and maybe a iso-loop from Worldfit.com. Schifferle’s true genius lies in making elite-level training accessible to everyone, anywhere.

Whether you’re in a hotel room, a park, or out on a side walk in your neighborhood, you can crank out a full-body workout that leaves you shaking. No barbells, no dumbbells, no bullshit. As one fan put it, “The new book is introducing great new strength training methods that require no equipment (or just stuff I had around, like rings or stuff in your home).” This is training for the modern day warrior and I'm not talking Kerry Von Erich (RIP) —lean, mean, and ready to dominate with nothing but grit and a strap.

Benefit #4: Mental Toughness Forged in Fire

Listen up, because this one’s pretty damn massive. Hybrid Isometrics isn’t just a physical grind; it’s a mental crucible. Holding a position for 10, 20, or longer than 30 seconds while pushing against an immovable force demands focus, discipline, and a willingness to embrace the burn. It’s you versus your own limits, and every second you hold out is a victory that is yours.

This mental toughness spills over into every part of your life. Whether you’re facing a brutal work deadline or staring down a personal challenge, the resilience you build in those isometric holds makes you unshakeable and full of vitality. Schifferle’s training doesn’t just sculpt your body—it forges your mind into a weapon. As one user said, “I already feel physically and mentally better, and I’ve just begun the journey into Isometrics.”

Benefit #5: Flexibility and Mobility That Defy Age

Think isometrics are just for strength? You haven't seen anything yet. Hybrid Isometrics can boost your flexibility and mobility like nobody’s business. By holding positions under tension, you’re engaging in a form of PNF (proprioceptive neuromuscular facilitation) stretching, which relaxes muscles and deepens your range of motion. Tight hamstrings? Stiff hips? Schifferle’s exercises, like the hybrid lunge or push-up with a strap, can unlock your body’s potential for movement.

This is huge for longevity. Strong, mobile joints mean you’re not just jacked—you’re functional, agile, and ready to move like an apex predator well into your later years. One source nails it: “Isometric training can actually improve your flexibility… allowing you to stretch deeper and more effectively.”

Benefit #6: Time-Efficient Domination

Who in the blue hell has time to do a 2 hour session?. Hybrid Isometrics is the ultimate hack for busy badasses who want results without wasting hours. A 20-minute session, 4-5 times a week, is enough to build strength, torch calories, and leave you feeling like you just conquered Mount Olympus. Schifferle’s routines are designed to maximize muscle activation in minimal time, making them perfect for dads, CEOs, or anyone juggling a million responsibilities.

One lifter summed it up: “I’m essentially doing around 20 minutes of OI exercises mixed in with more classic calisthenics, 4-5x per week. That’s all it takes!” This is training that respects your hustle while delivering results that COMMANDS respect.

Benefit #7: A Neural Hack for Explosive Gains

Here’s the science, guys: Hybrid Isometrics is a crucial class in neuromuscular efficiency. By combining overcoming and yielding isometrics, you’re training your brain to recruit more muscle fibers—especially the big, powerful Type II fibers that drive strength and size. Schifferle explains that overcoming isometrics, where you push against an immovable object, create resistance proportional to your effort, making it the perfect environment for neural growth.

Add in yielding isometrics, like holding a plank or split squat, and you’re hitting stabilizer muscles and building endurance. The result? A body that’s not just strong but smart—primed to perform at its peak. As one expert put it, “Isometric contractions are proven superior… in terms of recruiting motor units, it is peerless.”

Why Matt's Approach is the REAL THING???

Matt Schifferle isn’t some ivory-tower fitness guru or some egotistical brain dead dickhead with a god complex. He’s a 5th-degree black belt in Taekwon-Do, a PCC Leadership Team member, and a guy who’s spent decades honing his craft in the trenches. His Red Delta Project is all about fitness independence—staying jacked without letting training or diet rule over your life. He’s the kind of coach who feels like a brother in arms fighting right beside you, sharing wisdom that’s practical, proven, and straight-up epic.

His book Overcoming Isometrics is a battle plan for Hybrid Isometrics, packed with exercises, programming tips, and a special chapter on combining overcoming and yielding for the ultimate workout. Reviewers call it “the best book on isometric training next to Physiology of Strength by Theodore Hettinger” and praise its no-fluff approach. Plus, his YouTube channel (Red Delta Project) is a goldmine of free tutorials to get you started.

Start Simple: Try a hybrid push-up (push against a strap while holding the position) or a wall sit with an overcoming press against the floor. Hold for 10-30 seconds, max effort.

Program Like a Man On A Mission: Use isometrics as a warm-up, finisher, or standalone workout. Schifferle suggests pairing them with dynamic moves like push-ups or squats for a balanced attack.

Stay Consistent: Hit 20-minute sessions 4-5 times a week. Track your progress and watch your strength skyrocket.

Hybrid Isometrics isn’t just a workout—it’s a strategy to conquer your weaknesses. It’s for those who want strength that makes the gods think twice about, resilience that defies time, and a body that’s as functional as it is fearsome. Matt Schifferle’s method is the forge where you’ll craft your ultimate self, with minimal gear, minimal time, and as Deadpool would say "Maximum Effort".

So, what are you waiting for? Step up, grab that strap, and start pushing against the immovable. Your inner Zeus is waiting to roar and strike with glorious purpose with those thunderbolts. Let’s get cracking and be amazingly awesome.

Disclaimer: Always consult a doc before starting a new training program, especially if you’ve got injuries or health concerns. Train smart, stay safe, and dominate.

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Isometrics for Muscle Growth and Fat Loss

Happy Monday everyone. Let's dive into the primal, unyielding power of isometrics—the forgotten art of muscle-building and fat-torching that doesn’t require fancy equipment, endless reps, or a gym membership. This is raw, unfiltered strength training that’s been battle-tested by ancient warriors, modern athletes, and anyone who dares to develop a body of granite while burning fat like a furnace. Buckle up, because it's about to get a little crazy! 💪🔥

What Are Isometrics? The Art of Immovable Force

Isometrics are the ultimate expression of strength without motion. You’re not lifting, swinging, or curling. You’re pushing, pulling, squatting and holding against an immovable object—or your own body—with maximum intensity. Think of pressing against a wall with all your might, squeezing every fiber of your being into a single and very intense moment in time. That’s isometric training. It’s you versus resistance, locked in a battle where neither budges, but your muscles scream and grow without the wear and tear on the joints.

Why should you give a damn? Because isometrics are the secret weapon for building muscle, torching fat, and forging mental toughness—all in less time than it takes to scroll through your X feed. No fluff, no bullshit, just results.

Why Isometrics Are a Game-Changer

Let’s be real about this:

Muscle Growth that doesn't require the Gym

Isometrics trigger hypertrophy—that sweet, sweet muscle growth—by recruiting maximum muscle fibers in a single, intense contraction. When you push against a wall or hold a plank (especially on your fists) with every ounce of your soul, you’re firing up more muscle fibers than most dynamic lifts. Studies show isometric contractions at 70-100% of your max effort can rival traditional weightlifting for muscle gains. No barbell? No problem. Your body is the ultimate resistance.

Fat Loss That Hits Like an Epic Sledgehammer

Isometrics are a metabolic inferno. Holding a position with maximum tension spikes your heart rate, ramps up EPOC (excess post-exercise oxygen consumption), and keeps your body burning calories long after you’re done. Pair that with caloric balanced eating, and you’re shredding fat like Zeus DE-STROYING the Titans with his Thunderbolt. Plus, the high-intensity nature of isometrics boosts growth hormone and testosterone, which are fat-loss dynamos.

Time-Efficient Domination

In less time than a Sitcom Episode, that would be all you need. Isometric workouts are short, brutal, and effective. A few max-effort holds, done right, can leave your muscles quaking and your metabolism roaring. Perfect for those who are too busy conquering life to spend hours in the gym.

Joint-Friendly, Iron-Tough

Unlike heavy lifts that can grind your joints into dust and leave you in pain later on in life, isometrics are low-impact. You’re not moving, so there’s less wear and tear on your knees, shoulders, or spine. But don’t be fooled—this isn’t “easy.” You’ll feel the burn, and your muscles will beg for mercy.

Mental Fortitude Forged in Fire

Holding a max-effort isometric isn’t just physical—it’s a mental crucible. You’re not just fighting gravity or fighting hard at a sticking point; you’re fighting doubt, weakness, and the urge to quit. Every second you hold that position, you’re forging a mind of steel. This is where legends are made.

The Science of Isometric Domination

Time to get a little nerdy for a second (because knowledge is power). Isometrics work by creating maximal muscle tension without changing muscle length. This tension recruits fast-twitch muscle fibers—the ones responsible for explosive strength and growth. Research from the Journal of Strength and Conditioning Research (2023) shows that isometric training at 80-100% of max voluntary contraction for 6-10 seconds per hold can increase muscle size and strength comparably to dynamic resistance training.

For fat loss, isometrics shine because they’re high-intensity. A 2024 study on X highlighted that isometric protocols, like wall sits or plank variations, elevate heart rate and calorie burn similar to HIIT workouts. Plus, the hormonal response—spikes in growth hormone and adrenaline—supercharges fat oxidation.

But here’s a real kick in the ass that you'll want to know: isometrics improve neurological efficiency. Your brain learns to recruit more muscle fibers, making you stronger without adding weight. It’s like upgrading the software of your nervous system. Hence, Muscle Control.

Mindset: Visualize crushing your goals with every hold. This is your time to dominate.

Why Isometrics Are the Ultimate Equalizer

Isometrics don’t give a shit about your age, size, or experience level. Whether you’re a grizzled gym veteran or a newbie stepping into the Colosseum, isometrics meet you where you are. No fancy equipment? Use a wall, a doorframe, the Worldfit Iso Trainer or your own body. Stuck in a tiny apartment? You’ve got enough space. Traveling? Do it in your hotel room. Injured? Isometrics can be tailored to avoid pain while still building strength. This is where the Iso-Bow can really come in handy.

And let’s talk mental gains. Every hold is a test of will. You’re not just building muscle—you’re building discipline, resilience, and an unbreakable spirit. In a world full of distractions, isometrics demand focus. They demand you show up. Respect it and it'll reward you.

Start forging your body into a weapon. Isometrics are your ticket to muscle growth, fat loss, and a mind of steel—all without stepping foot in a gym. This isn’t a trend; it’s a lifestyle. It’s the path of the Spartan, the samurai, the olympian.

So, stand up, find a wall, and push with everything you’ve got. Hold that push-up at mid point until your arms, shoulders, chest, back and core screams. Squat until your legs quake. This is your moment to rise, to conquer, to become a beast incarnate.

Drop a comment here and tell me how you’re unleashing your isometric fury. Let’s build an army! 🦁💥

Be Amazingly Awesome

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Get Jacked with Isometrics: The Ultimate Power Hold for God-Tier Strength

What's up everyone, it’s time for some more kick ass stuff about Isometrics that has been forging unbreakable bodies since the days of ancient gods and gritty old-school lifters. A lost art of flexing so hard you make the universe jealous without moving a single inch. If you’re ready to crank up your strength, build a physique that screams “I HAVE THE POWER”, and dominate like an Olympian God, this one’s for you. Let’s dive into why Isometrics are just unbelievable and unleash the beast within you! 😤

Isometrics for the most part are like the quiet, stoic badass of the strength game. You push, pull, or hold against an immovable object (or your own body) with max effort, no movement, just pure, raw tension. Think of it as flexing so intense you’re basically telling gravity to sit down and shut the fuck up. Whether you’re pressing against a wall, gripping the Worldfit Iso Trainer like it owes you money, or locking your core in a plank that’d make a statue sweat, you’re building strength, stability, and mental toughness.

Why should you give a damn? Because isometrics is the Game Genie for unlocking superhuman strength and a body that looks carved from granite. Plus, they’re versatile AF—do ‘em anywhere, anytime, no fancy gym required. Just you, your will, and a whole lotta “I ain’t quittin’” energy.

Why Isometrics Is One of the GOATs 🐐

Strength Gains That Hit Like a Freight Train 🚂

Studies (Look into them) show isometrics can boost strength by up to 5-15% in just weeks. Why? You’re firing every muscle fiber at once, teaching your nervous system to recruit max power. It’s like overclocking your body’s CPU.

Build Muscle Without Moving 💪

No reps, no problem. Holding a max-effort contraction for 7-12 seconds can spark hypertrophy (aka muscle growth) just as well as grinding out sets. Your muscles don’t know the difference—they just know you’re making ‘em work with a vengeance.

Injury-Proof Your Body 🛡️

Isometrics are low-impact, so you’re not beating up your joints. They’re a godsend for rehab, prehab, or just keeping your body bulletproof while you chase those PRs. Injuries suck so here is a way to minimize that and still make some serious gains.

Mental Fortitude Forge 🧘‍♂️

Holding a max-effort iso is a battle of mind over matter. You vs. you. Every second you don’t quit, you’re forging a mindset that laughs in the face of your enemies of the mind.

Do It Anywhere, Look Cool Doing It 😎

No weights? No gym? No excuses. Push against a doorframe, hold a bodyweight squat, or flex your lats like you’re about to deadlift a Buick. Bonus: people will think you’re some kinda fitness ninja. Push/Pull against a pillar at the park, try to throw a tree like the Great Gama and cool other things.

How to Crush Isometrics Like a Warlord ⚔️

When you add Isometrics to your repertoire, here’s a playbook to dominate:

1. The Classic Wall Press (Chest, Shoulders, Triceps) 🏛️

Stand facing a wall, hands at chest height.

Push like you’re trying to move a mountain—max effort, no mercy.

Hold for 7-12 seconds, breathe like a dragon and give it almost everything you got.

Pro tip: Angle your hands to hit different parts of your chest. Feel that chest working!

2. Deadlift Hold (Posterior Chain Power) 🏋️‍♂️

Take a strap or Iso Trainer, stand it up at knee height.

Grip it, pull like you’re ripping the earth apart, but don’t move it.

Hold for 7-12 seconds. Your hamstrings and traps will thank you. Breathe, do not hold the breath.

3. Plank of the Gods (Core of Steel) 🛠️

Get in a plank, on the palms.

Brace your core like you’re about to take a punch from Thor.

Pull Your Hands & Feet towards your chest without moving For 7-12 seconds. Want extra spice? Add a side plank to carve those obliques. Again, pull the hands and towards towards each but no moving.

4. Doorframe Row (Back & Biceps) 🚪

Stand in a doorframe, hands gripping the frame at chest height.

Pull like you’re trying to collapse the house, keeping elbows tight.

Hold 7-12 seconds. Your lats will pop like never before.

5. Bodyweight Squat Hold (Quads of Destiny) 🦵

Drop into a half squat, thighs parallel to the ground.

Hold it like you’re sitting on a Clydesdale Horse ready to march into battle.

Aim for 7-12 seconds flexing the legs hard. Feel the burn, embrace the glory.

Pro Tips to Level Up Your Iso Game 🎮

Max Effort, Every Time: Don’t half-ass it. Give it close to your max force (70-85%) for short bursts to spark gains.

Breathe, Don’t Pass Out: Exhale slowly during holds to keep blood flowing and avoid seeing stars. Making the SSSS sound as well helps with blood pressure.

Mix It In: Combine isometrics with dynamic lifts or other bodyweight exercises. Example: hold a horse stance squat iso, then bang out 5 explosive bodyweight squats.

Track Your Holds: Time your holds or measure force (if you’re fancy with a dynamometer). Progress is power.

Mind-Muscle Connection: Focus on the target muscle. Visualize it growing stronger with every second.

Real Talk: Why Isometrics are NEEDED In Life 🗣️

In a world full of flashy fitness trends and TikTok workouts, isometrics are the OG, no-BS path to strength. They’re not just about building muscle—they’re about building you. The discipline to hold a position when every fiber screams “quit.” The power to push past limits. The swagger of knowing you’re stronger than yesterday.

Plus, you can do ‘em while stuck in traffic (flex those glutes!), waiting for your coffee, or even during a boring Zoom call (desk push, anyone?). Isometrics don’t care about your schedule—they just demand you show up and bring the heat.

Join the Isometric Revolution! 🌋

So, what’s it gonna be, guys? You gonna keep scrolling or start flexing your way to god-tier strength? Grab a wall, a bar, or just your own body, and start holding like your life depends on it. Share your favorite iso moves or epic hold times in the comments—let’s build a legion of the unmovable! 💥

Stay strong, stay relentless, and never stop chasing the grind. Be amazingly awesome.

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Why Matt Schifferle's Overcoming Isometrics Is The Most Bad Ass Cheat Code For Strength

Ladies and gents, welcome, gather ‘round the altar of strength, because today we’re diving into one of my personal favorite courses that’ll make your muscles quake and your nervous system bow in reverence. Matt Schifferle’s Overcoming Isometrics: Isometric Exercises for Building Muscle and Strength isn’t just a book—it’s a manual for developing power, a blueprint, a fucking Excalibur for carving out a physique that screams dominance without ever stepping foot in a gym. If you’re ready to tap into the primal entity dormant in your bones, buckle up—this is gonna be a hell of a ride.  

The Gospel of Isometrics: Strength Without Movement

Let’s cut through the bullshit. The fitness world is a circus of fads—an overwhelming level of "influencers", over the top "gurus", and don’t even get me started on those Youtube Videos where a guy does 1 Pull-Up and acts like he's god's gift to fitness. But amidst the chaos and questionable tactics, Overcoming Isometrics stands like a monolith, unyielding, rooted in the timeless truth that real strength comes from tension, not gimmicks. Schifferle, the mastermind/jedi behind Red Delta Project, doesn’t waste your time with fluff. He delivers a system so potent, it’s like hacking your nervous system to unlock Herculean power.  

Isometrics, for the uninitiated, is the ART of generating maximum muscle tension without movement. Think pushing against an immovable wall, squeezing a strap until your veins pop, or holding a position until your soul screams. It’s not about reps or set schemes—it’s about pure and unadulterated intensity. Schifferle’s approach, specifically overcoming isometrics, takes this to another level. Unlike yielding isometrics (like planks, where you’re fighting gravity), overcoming isometrics pit you against an immovable force—your own body, a doorframe, or a WorldFit IsoTrainer. The result? A neural supercharge that makes every fiber in your body fire like a V8 engine.  

This book isn’t just a guide; it’s a manifesto for those who want to build muscle, forge strength, and defy limitations—whether you’re a grizzled lifter or a 75-year-old vet of Physical Culture reclaiming your vitality. Schifferle’s got no patience for dogmatic approaches, and neither do I. Let’s break down why Overcoming Isometrics is the most badass addition to your training arsenal.  

Why This Book Hits Like a Sledgehammer As If In The Hands Of John Henry

It’s the Ultimate Neural Hack

Schifferle drops a truth bomb: your strength isn’t just about muscle size—it’s about your nervous system’s ability to recruit those muscles. Most workouts—free weights, machines, even calisthenics—only use as much energy as needed to move the load. Overcoming isometrics? They demand EVERYTHING. By pushing or pulling against an immovable object, you’re training your brain to fire every motor unit in your body. It’s like overclocking a computer, except the computer is your goddamn biceps. Readers on Goodreads rave about this. One person, after years of push-ups and squats, said, “A couple weeks in, I am seeing progress that I haven’t seen in years.” That’s not hype—that’s your nervous system waking up and saying, LFG.  

No Gym, Not A Problem

You don’t need a fancy gym membership or a rack of dumbbells to get jacked. Schifferle’s system uses your body, your environment, or cheap tools like straps or an IsoTrainer. Doorframes, countertops, even a sturdy table—your house becomes a fortress of gains. This is perfect for travelers, the busy parents, or the minimalist soldiers of muscle who know real strength, doesn’t need a $5,000 squat rack. A reviewer in their mid-70s, who’d long abandoned heavy weights, picked up this book and started training three times a week. “I already feel physically and mentally better,” they wrote. That’s the power of a system that meets you where you are.  

Injury-Proof Your Gains

Let’s really get real here. If you’re over 30 or 40 (like myself), your body’s probably been through some crazy stuff. Dynamic exercises potentially can be brutal on joints, but isometrics? They’re like a warm hug from a grizzly bear. Schifferle explains how overcoming isometrics let you build strength without risking injury, making them a godsend for older lifters or anyone rehabbing. One reviewer noted, “Isometrics is specifically ideal for older individuals who have various injuries and health issues which make dynamic exercises counterproductive.”  

Practical as AF

Schifferle doesn’t bore you with 300 pages of theory or the history of isometrics (that has come and gone). He gets to the point: how to do it, why it works, and what exercises to start with. The book’s packed with clear illustrations, a 4-step process for building muscle, and a breakdown of muscle chains so you know exactly what you’re targeting. A UK reviewer has said without blinking an eye it's  “Not for those looking for theory or history of isometrics, this book is for people who want a practical guide and just get on and do it.”  

The Mind-Muscle Connection

If you’ve ever watched a powerlifter psych up before a deadlift, you know the mind is the real engine of strength. Schifferle hammers this home with the thunderous force of Thor, emphasizing the mind-muscle connection as the secret sauce of isometrics. By focusing on tension, you’re not just training your body—you’re forging mental toughness. It’s not about looking pretty; it’s about becoming a force of nature.

The Grind Style Calisthenics Vibe

Overcoming Isometrics is part of Schifferle’s Grind Style Calisthenics series, and it’s got that same raw, in your face energy that makes his Red Delta Project YouTube channel a goldmine. He’s not some ivory-tower fitness guru—he’s a dude from Vermont who loves biking, skiing, and Ben & Jerry’s (respect). His approach is rooted in Fitness Independence, the idea that you don’t need to live in a gym or starve yourself to be strong. This book embodies that ethos, giving you tools to train anywhere, anytime, with nothing but your body and a will to dominate.  

On places like Reddit, the bodyweight fitness crowd has been singing Grind Style’s praises. One user, three months into the program, said, “I’m getting a lot out of it… I’ve noticed a big improvement in stability and such.” Another called Schifferle “underrated” and swore by the program’s ability to build strength and muscle. I humbly agree and should be recognized a hell of a lot more. 

The One Critique To Put Into Your Noggin': Keep It Simple, But Not Too Simple

No book’s perfect that's for damn sure and Overcoming Isometrics has one minor flaw. Some readers wanted more scientific depth or detailed programming advice. One wrote, “The book provides very little scientific explanation and very little advice on how to actually program workouts. It’s more of an exercise library.” To be fair, it's a reasonable assumption—if you’re a data nerd or a coach looking for periodization charts, you might need to supplement with other resources. But for most of us? The simplicity is where we thrive. Schifferle gives you the tools and trusts you to wield them. If you need more, his YouTube channel’s got your back.  

How to Wield This Power

So, how do you start? Schifferle lays it out clean:  

Choose Your Weapon Of War: Choose exercises that hit your push, pull, squat, or core chains. Use a strap, a doorframe, or just your own body.  

Max Out Tension: Push or pull against the immovable object for 6-12 seconds, focusing on maximum effort. Rest, repeat.  

Mix It Up: Combine overcoming isometrics with yielding isometrics (like planks) or classic calisthenics for a hybrid workout that’ll leave you feeling like Superman.  

Stay Consistent: 20 minutes, 4-5 times a week, is more than enough for the majority to see gains that’ll shock you like the Emperor's Lightning Strikes on Luke Skywalker.

The book’s got a chapter on Hybrid Isometrics, which is like the cherry on top of the most amazing sundae—a masterclass on blending techniques for ultimate results combining Overcoming & Yielding Isometrics into one beast. Schifferle also includes accessory exercises to target weak spots, so no muscle gets left behind.  

Why This Matters in 2025

In a world obsessed with quick fixes and Instagram filters, Overcoming Isometrics is a rebellion. It’s for those who know strength isn’t bought—it’s built. It’s for the animals who want to train smarter, not harder. And it’s for anyone who’s ever felt stuck, injured, or too damn busy to chase their potential. Schifferle’s book is a reminder that power lies within you, waiting to be unleashed. 

The Verdict: Buy It, Live It, Conquer It

Matt Schifferle’s Overcoming Isometrics is a 5/5 for anyone who wants to get stronger, smarter, and more resilient without the cookie cutter crap. It’s practical, powerful, and perfectly aligned with the raw, unfiltered ethos of Physical Culture.

 Whether you’re a beginner, a seasoned lifter, or a senior looking to reclaim your fire, this book will change how you train. Grab it on Amazon, pair it with Schifferle’s Red Delta Project YouTube vids, and start forging a body that commands respect.  

Now, go push a wall until it begs for mercy. Your inner titan’s waiting.  

Stay mighty, stay gritty, stay unbreakable and be amazingly awesome.

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Shoot me a comment or use the contact form to email me. Be respectful. 

Unlock Powers Like A Superhero With Isometrics

Are You Ready To Build Some Insane Strength???

Listen up fellow heathens of Comics & Superheroes! If you’re chasing strength that shakes the earth, power that makes mortals quiver, and a physique carved from the dreams of gods, then strap in. We’re diving deep into the world of isometrics—A secret weapon of superheroes, the forge of unyielding might, and the ultimate test of your mental and physical resolve. This ain’t no fluffy gym bro nonsense. This is powerful, primal, and as real as the sweat on your brow. Let’s break it down....

-What the Hell Are Isometrics, Anyway?

Isometrics are like the Hulk holding up a collapsing building—pure, unrelenting force without movement. You’re pushing, pulling, or holding against an immovable object (or your own body) with max effort, no joint motion, just raw tension. Think of it as flexing so hard you make the universe jealous. Examples? Wall sits that burn like a volcano, plank holds that test your soul, or pressing against a barbell that ain’t budging.

Why does this matter whatsoever? Because isometrics don’t just build muscle—they forge strength at its core, wiring your nervous system to fire like Thor’s hammer. It’s not about reps or sets; it’s about intensity, focus, and dominating the moment in time.

-Why Isometrics Make You a Damn Superhero

Strength That Breaks Chains

Isometrics hit your muscles at specific joint angles, building strength exactly where you need it. Isometrics train your body to generate max force in those positions. Studies show isometric training can boost strength by up to 15-20% in just weeks—faster than traditional lifting in some cases. That’s not theory; that’s science, bro.

Mental Fortitude of a God

Holding a Extremely Intense Effort isometric isn’t just physical—it’s a mental cage match. You’re not counting reps; you’re battling your own doubts, pain, and the urge to quit. Every second you hold that plank or push that wall, you’re forging a mind of steel. Superheroes don’t flinch, and neither will you.

Injury-Proof Like Wolverine

No movement means less wear and tear on your joints. Isometrics strengthen tendons and ligaments without the risk of dynamic lifts gone wrong. Got a bad shoulder? Tweaky knee? Isometrics let you build strength while healing like a mutant. Plus, they improve joint stability, making you a fortress against injury.

-Power Up Anywhere, Anytime

Isometrics don’t need fancy equipment. Push against a wall, grip a towel, or flex your own bodyweight. You can train in a prison cell, a forest, or a fucking spaceship. All you need is your will and something to resist you. That’s superhero-level adaptability.

-Explosive Gains for Explosive Feats

Isometrics supercharge your nervous system, teaching your muscles to fire faster and harder. That’s why athletes like sprinters and martial artists swear by them. Want to punch like Black Panther or leap like Spider-Man? Isometrics build the kind of explosive power that makes jaws drop.

-How Can We Train Like a Superhero with Isometrics?

Alright, you’re hyped up. You’re ready to crush it. Here’s how to weave isometrics into your training like a master of the arts. These are battle-tested holds to make you feel nearly invincible.

1. The Wall of Eternity (Wall Sit)

What: Sit against a wall, thighs parallel to the ground, like you’re holding up a mountain.  

How: Hold for 30-60 seconds (or until your legs scream), max effort. Rest 1 minute. Repeat a few more times if you wish.  

Why: Builds quads of steel and mental grit. Imagine you’re stopping a runaway train.

2. The Plank of Doom**

What: Hold a plank (palms, fists recommended, body straight as a blade, core locked like vibranium.  

How: Max tension for 20-60 seconds. Focus on squeezing every muscle. Rest 1 minute. Go at it a couple more times.  

Why: Forges a core that laughs at punches and stabilizes your entire body.

3. The Unbreakable Push (Isometric Push-Up Hold)**

What: Lower halfway into a push-up and freeze, arms trembling, chest screaming.  

How: Hold 10-30 seconds at max effort. Walk it off for about a minute. Repeat a couple more times. It's a nasty fight like Batman against Bane.

Why: Builds pressing power like you’re shoving a boulder off a cliff.

4. The Grip of Gods (Dead Hang or Towel Grip)**

What: Hang from a bar or crush a towel with both hands like you’re strangling a dragon.  

How: Hold for 20-60 seconds, max grip. Rest 1 minute. Repeat a couple times.  

Why: Forges a grip that crushes steel and shoulders that shrug off mountains.

Pro Tip: Focus on breathing—slow, controlled, like a warrior in battle. Exhale hard to amplify tension. Visualize yourself as unstoppable. This isn’t just exercise; it’s a mindset.

Add isometrics at the end of your workouts to fry your muscles or use them on recovery days to stay sharp without taxing your joints. You’re not just training—you’re building a legacy of strength.

Real-World Superheroes Who Swear by Isometrics

Alexander Zass: The “Iron Samson” used isometrics to bend steel and break chains while a POW. He credited isometric holds for his freakish strength.  

Bruce Lee: The legend used isometric presses to develop his lightning-fast punches and dragon-like physique.  

Gymnasts: Ever seen a gymnast hold a planche? That’s isometrics making them defy gravity.

These titans didn’t mess around, and neither should you. Isometrics are time-tested, battle-proven, and ready to make you a legend.

The Mindset of a Superhero

Here’s the truth: Isometrics aren’t just about muscles. They’re about dominating your limits. Every hold, every push, every second of your full on effort is you saying, “I am stronger than my excuses.” Superheroes don’t wait for permission—they seize power. So when you’re trembling in that plank, when your quads burn in that wall sit, remember: You’re not just training. You’re becoming unstoppable.

Call to Action: Unleash Your Power

Enough jabbering. It’s time to act. Grab a wall, a bar, or just your own body, and start forging strength like a superhero. Share your isometric journey with the world—tag  me on X @powerandmight and show us your grit. Post that bad ass wall sit, that trembling plank, that moment you refused to quit. Avengers...Assemble, one hold at a time.

The world’s waiting. Will you answer the call?

Stay Mighty. Stay Unbreakable. Stay Superhuman. Be Amazingly Awesome

Go Crush It!!! 💪

UNLEASH THE BEAST WITHIN: THE POWER OF ISOMETRICS

One of the greatest greatest weapons in the arsenal of the elite, a force so primal, so unrelenting, that it has been whispered about in the shadows of gyms and dojos for centuries. It’s not flashy. It’s not loud. It doesn’t need a hype track or a neon tank top to prove its worth. It’s called Isometrics, and it’s the raw, unfiltered essence of strength—a titan’s roar trapped in a single, unbreakable moment.  

You think strength is all about heaving plates and chasing pumps? Think again. Isometrics is the art of war, a brutal stand-off between you and the immovable. It’s not about motion; it’s about domination. You push, you pull, you hold—and you don’t flinch. This is where legends are forged, where the meek crumble, and the mighty rise.  

THE CODE OF THE UNYIELDING

What is an isometric? Simply put, it’s a contraction where your muscles ignite, but the joint doesn’t budge. You’re a statue carved from granite, a god locked in eternal defiance. Picture this: you’re pressing against a wall that won’t give, or you’re gripping a bar that dares you to let go. Your fibers scream, your soul roars, and in that frozen second, you’re not just building muscle—you’re building character and insane willpower.  

The science? Oh, it’s there, etched in the annals of power. Studies show isometrics torch your nervous system, lighting up every motor unit like a thunderstorm. You’re not just holding on for dear life—you’re rewiring your body to be a fortress developing steel cords that give off the vibes of Wolverine's Adamantium Skeleton. Research from the old-school Soviet labs clocked isometric holds boosting strength by up to 5% per week. That’s no fairy tale guys—that’s a hardcore fact.  

THE BATTLEFIELD OF ISOMETRICS

This isn’t some cushy gym-bro fad. Isometrics are the Spartan’s shield, the samurai’s resolve, the cheat code to downloading the body. You don’t need a rack or a spotter—just a will of steel and something to defy. Here’s how you wage war:  

The Wallbreaker

Plant your hands on a wall, feet rooted like oaks. Push. Push like the wall insulted your bloodline. Hold for 30 seconds, 60 if you’re a beast. Feel your chest, shoulders, and triceps ignite. That’s power waking up and releasing a surge of power and energy.  

The Iron Grip

Grab the handles of the Worldfit Iso Trainer—or hell, a towel looped under your foot—and pull like your life depended on it. Don’t move it; just fucking own it. Biceps bulge, lats flare, and your core turns to solid stone. Hold it ‘til your veins pulse like war drums.  

The Plank of Eternity

Drop into a plank. Hands flat or make fists if you're really ambitious, body rigid like a steel rod. You’re not shaking, you’re not breaking—you’re a mountain. Hold it until time itself is yours for the taking. Abs, shoulders, soul—all forged anew even while screaming like a soldier's battle cry.  

The Squat of Defiance

Sink into a deep squat against a wall. Thighs parallel, back straight. Hold it. Burn it. Own it. Your quads will curse you, then thank you when they’re carved from marble. Sitting, has never felt so powerful yet hated at the same time.

THE EDGE YOU NEVER KNEW EXISTED

Why isometrics? Because they’re the great equalizer. No gym? No problem. Stuck in a cell, a cubicle, a foxhole? You’ve got your body, and that’s enough. They build strength at angles no dynamic lift can touch—pure, functional and yours to forge. You’ll push harder, pull stronger, and stand taller. The time? The most intense seconds of your very being, not tedious and boring hours. Efficiency is the mark of a king/queen that will conquer his/her kingdom.  

But it’s more than meat and muscle. Isometrics teach you to endure. That wall doesn’t move, that bar doesn’t yield—and neither DO YOU. Life’s a grind, a relentless siege. This is your training ground, your battlefield. When the world presses down, you press back. Unbroken and still.  

THE CALL TO ARMS

So, what’s it gonna be? You gonna scroll past this like many with a short attention span, or are you ready to step into that arena? Isometrics aren’t just a workout—they’re a god damn reckoning. Grab your destiny by the throat. Hold the line. Ride the storm on the back of Fenrir, hell BE THE STORM.  

Do not bend. Stand with every fiber in your strength  

Unleash hell. 

Be amazingly awesome and build the strength you were meant to have.

Key Benefits And Understanding Of Hybrid Isometrics

 When isometrics are defined, it usually comes in 2 styles: Yielding & Overcoming. What are they exactly?

Yielding Isometrics are in not so many words, fighting against gravity as you push, pull or squat at certain positions in a pause like fashion. Think of holding the plank or at a key point in a pull-up. For the squat, think of the Horse Stance. Another instance of this is holding a weight out in front of you like a Barbell Plate or 1 or 2 dumbbells in a full extended punch.

Overcoming Isometrics are when you going against something immoveable and pushing & pulling at a sticking point. Say you did self resistance of a curl where you're pitting one muscle against another and you can't move but you're using an incredible amount of force, that's an idea. 

Both have their good points and bad points yet can be beneficial depending on your goals. We've already covered how Overcoming Isometrics works with your Neural Capacity (Connecting The Mind/Muscle And Strength & Endurance). Yielding however, although it is geared to be more quantifiable in how you level it, can put limitations on the Neural Strength, Endurance and even how you connect when you work on holding for time. It's not the worse thing, hell a Horse Stance is great for building strength in the long run but it barely even scratches the surface to what really can be tied together. 

Overcoming is a great option as well and if you read the Important Aspects, but like anything else, they're not perfect since you'll be doing a great level of resistance that is purely on Focus & Concentration. It can be a challenge at times finding the right resistance without going against gravity as well. 

Hybrid Isometrics are a 2 For 1 Combo that potentially packs the ultimate Isometric punch. Using a good strap like the Iso Loop, it works both resistance at a sticking while going against gravity at the same time. Look at an idea of this HERE!!! It's more of an advanced style of Isometric Training by placing the body even more against gravity or get way more out of the resistance using the strap. 

The true benefits of Hybrids is pushing the muscles to an even higher level of strength and and mental focus beyond just doing yielding or overcoming. When you do the exercises, the timing may be far less than you would believe, doing Hybrids for more than 30 seconds to a minute will feel like an eternity and the shaking you'll feel is insane. This style also tackles the strength of the ligaments and tendons in a unique way and create a possibly even greater fat burning mechanism that aids natural muscular hypertrophy and fat loss at the same time.  

Important Aspects Of Overcoming Isometrics To Develop The Neural Connection

Recent articles are about the Neural Pathways that tie into the workings of Overcoming Isometrics such as Strength & Endurance but the way towards Connecting these two along with other Neural Entities is the foundation that brings incredible power to Isometric Training.

The Neural Connection is the door that opens to understanding Neuromuscular Proficiency. It brings the effectiveness to every exercise you perform, not just Isometrics. Utilizing this connection is one of the things many can struggle with to develop strength in whatever muscle group they work on. If you struggle to induce the brain by signaling to the muscles, it won't have an effective outcome when you work those muscles.

Certain muscle groups can be more difficult than others but the most common muscle groups people have trouble with is the Core, all of the muscles of the back, hammies and the hips. Primarily this is due to sitting a lot and making it a habit. The less you use that muscle, the more your brain won't signal to those muscles, hence atrophying the Mind/Muscle Connection. See where this is going?

However; the opposite is a great case because the more you're connected to those pathways, the stronger the signals to the muscles will become. Where does the connection come in when it comes to Isometric Training or in this instance, Overcoming Isometrics? In most cases from a certain POV, for most exercises is to simply do them. It is assumed in this manner that we automatically utilize the mind to believing what's best to use the muscles to get the job done.

From the perspective of this assumption in theory, that results you are seeking if you do the right programming or hitting the right exercises. Lifting the right amount of weight or hitting a certain amount of reps, the objective of the rep/set scheme and ultimately the workout itself quickly becomes the idea of doing the work as opposed to how well you utilize the muscles. I know this sounds weird but bare with me here. The assumption in theory can be easily made yet even the best workouts won't always give you the results you're shooting for if you lack the Neuromuscular Proficiency. The great masters of Muscle Control such as Otto Arco & Maxick knew this very well. 

In many cases nowadays, it is understandable and more common to perform movements with a great amount of effort to a higher degree than you would comprehend. The perspective or POV is that anybody can achieve excellent or immaculate results if they bust their ass hard enough. The thing is, individually, we don't always measure the same effort. Some like going for the heaviest lift, others are more rep/set efficient and some will focus more on speed to jack up their heart rate. Going after something with hard effort is an essential point of success in what you want to achieve, but effort is only available when your Neuromuscular Proficiency is within a decent amount to apply that effort. 

For those playing the home game....Neuromuscular Proficiency is the general idea of how you engage and use the muscles through mental focus. It is a skill where the mental muscular activation leads you to being able to control everything from how strong you can contract a muscle to utilizing muscular endurance, stabilization and your coordination. In simplistic terms, if your NMP is high, you'll be getting a far more productive training session regardless of the routine. If it dips and its low, you can go as hard as you want but you won't make much of a dent no matter how good the workout is, even if its the very best on the planet. 

Now, back to our regularly scheduled program...

If your NMP is off, it can bring more harmful than you realize because the high level of effort and the incredible intensity can develop habits that are dysfunctional. The more you push the boundries, you're putting bad habits into play along with most likely muscular imbalances. That can be a total bitch if muscles are off and aren't providing movement properly. If you cut back on the intensity, go a little lighter, decrease the volume or go at a slower pace, things may fall into place at a much better rate. 

I know what you're thinking, "where the hell does Overcoming Isometrics fall into this?" I get it, it seems like a drag but trust me, it's better to be knowledgeable and be wise enough to understand what could work and what gets results. In truth, the Overcoming Isometrics completely throws that Neural Compensation out the window because it teaches you not to hit some crazed ego maniacal numbers or to satisfy with being taken to the cleaners with your workout. The real neat part here is that it teaches you to focus on the engagement of every exercise you do in Overcoming Isometrics Training and improve how well YOU CAN engage and be able to flex and control the muscles at will. That one small difference leads to a much larger piece of the puzzle in developing your strength into an even more productive outlook.  

Be amazingly awesome and kill it with your Isometric Training. 

Important Aspects Of Overcoming Isometrics To Create Neural Endurance

 Our Neural Endurance is a reference to how much time we can continue to send signals to the muscles so we can push a continuance for them to keep working. This form of endurance is beyond just our Physical Stamina of the muscles themselves. In truth, our stamina is more on the lines of the mental game. How long can we sustain this level of concentration to send strong signals to the muscles we are working?

There are mental tricks or "hacks" to help send those signals to the muscles; one way to do it is to work an exercise and let counting reps just go out the fucking window. Go as long as you possible can. One example of this is let's say Bodyweight Squats, how many can you normally do? This time, don't think or count the reps, just keep going. You may even go past that threshold of that number you can normally do. Is it like the Jedi Mind Trick? Not really and here's the reason why.....We have become accustomed to doing a certain number of reps (like a gold standard or something) so our minds can shut off that neural signal so we can count those reps. If we don't count, the mind doesn't have numbers to think about so it doesn't shut off those signals.

Neural Endurance can also factor in how we can build muscle. Effectively, a program based on Muscle Building Principles, tends to require a level of pushing the muscles to a high form of fatigue. This is really only possible to instill growth. 

Now, how does Overcoming Isometrics take on the idea of utilizing Neural Endurance? In movement, it requires a certain level of strength. Continuing to perform a movement will go only so long but only by producing some level of tension or contracting the muscle(s). When those muscles have been pushed to where fatigue becomes too much, stop the movement. It can be difficult to generate strength & endurance at the same time because, the more strength you use, the less time you'll be performing, with endurance, you back off the tension in order to last longer. Overcoming Isometrics requires practically no movement at all, meaning you'll never reach a level of muscular failure and completely stop the exercise. You can go hard and maintain tension as you maximize strength and endurance at the same time.

This advantage makes Overcoming Isometrics a bad ass way to create Neural Training that is jammed packed. It is another benefit to be able to train these types of Isometrics everyday and make numerous progress. Keep being amazingly awesome and practice your Isometrics. 

Important Aspects Of Overcoming Isometrics Creating Neural Strength

 The specific style of Isometrics isn't just working the tendons and ligaments, not to mention making you incredibly strong in the long run but it programs you to have an advantage of what's called Neural Strength. What does this mean? It means the strength of the signal to your brain that goes directly to the muscles. The stronger that signal is, your muscle fibers will be engaged a lot more in a given time next to the contraction of the muscle. The advantage you receive is due to what's called, Force-Velocity or something along those lines in the realm of Physiology. The idea is your basic format of, the more contraction you create, the slower you move. 

Excessive Tension that is used in sports can make or break within that sport. Say with Boxing or Sprinting, if you use excessive tension, it's not going to bold well because those sports are not meant to be used in a slow manner, they're more on the lines of Speed which downplays the tension to an extent. On the other hand, something like Powerlifting or some Strongman Lifts require a lot of tension which in turn creates a slower movement in order to move a great amount of weight.

 To challenge your strength, the method needed is to not be allowed to go at a high rate of speed. The slower, the more tension utilized in the muscles. The slowest however, is to not move at all, in other words, Isometrics. The elimination of moving through space, you throw limitation out the window to see how much you can contract a muscle. Feel free to find out what is possible (without heavy risk of injury) to squeeze just about everything which in turn will condition your neural strength. 

Overcoming Isometrics is one of the safest forms of exercise and comfortable ways to learn how much tension you can build. Doesn't matter of you're a beginner or a seasoned veteran, you can create heavy tension that pushes new levels of strength you didn't think were possible. Be amazingly awesome and work on your Isometric Training. 

Snow Battles, Dopa Band Training & Isometrics

 Well, more or less just shoveling snow when it comes to the battles. It has started snowing here a little more consistently but it isn't too bad. Get up at 5 in the morning, put on the jacket, the beaning, snow boots, got sweats on, put the gloves on, grab my shovel and have at it. It's so peaceful out, just the sound of the light wind, seeing footprints of deer, still dark out and being in the moment. The perks of being out in the fucking cold LOL.

Staying consistent with the Dopa Band Deck Of Cards Workout doing a total of 500-1000 Reps at a time. It has become more of a breeze to get through and my breathing is steady throughout most sessions. It's fun, quick and practically meditative. My favorite deck to use is the Golden 100 Dollar Bill Cards, easy to shuffle and it's just cool to look at. So far my best time doing 1000 Total Reps is around 43 min and change, high as a kite afterwards and have such a huge grin on my face (mostly cause that fucker is finally done). 

At times if I need a break from the band, I'll do 500 Step Up Workouts and/or do Isometrics to keep the joints strong. With the Isos recently, I have mimicked picking up and moving a shovel to stay durable and strong. Shoveling snow isn't too difficult but it does have you use muscles that aren't used everyday unless that's your job or it snows 95% of the time where you're at like on the East Coast or something. It's important to keep the joints healthy as well and Isometrics can help make things like this more consistent without straining yourself. Never had issues with snow shoveling whether it's powdery or wet and heavy but some people have and it can make a person ache afterwards cause the movements can be hard on the body. 

More on Isometrics, it's just also another method to work with on days where it's better to do holds than do crazy calisthenic stuff or weights. Some holds I'll do for 7-12 seconds of high intensity, others I'll go for 30 seconds to a minute or longer depending on what I want to do. Have a variety and strengthen areas that will help you keep active without pain. It's another part of the journey and doing what works best for you. Stay in shape as best as you can at just about any point in time. You never know what you'll need to be in it for.

You can keep going with what gives you the best benefits. There's no one method that will give you every result you ever wanted, spice it up, learn things and see what makes it enjoyable, challenging and fun for you to do in order to live life like a badass. You got this and you have the power to make things happen. Get at it and keep being amazingly awesome. As always, if you're interested in the Dopamineo Bands, use my discount to get 10% OFF your order and have a blast with these bad boys. 

12 Push-Ups That Kicked My Ass

Wow, only 12 push-ups. Can't be that great if that's all you can do. Why not? Some people haven't done any either in a long time or ever, everyone starts somewhere and has their own journey. Granted it also depends on the variations you're talking about. Most likely though, some crazed nutcase might think doing only 12 push-ups is pathetic and they should be doing better. Should they?

Now when I say I did only 12 Push-ups, that doesn't mean I did 12 straight through doing regular push-ups. Come on, after all these years, do you think it would be that simple and easy just to say that coming from me? That sounded a little egotistical don't you think? Shiver at the thought of it. No, these 12 Push-ups were spread out in a span of time that is more than meets the eye. Always experimenting with stuff and seeing how to do simple exercises that are still tough to do but effective AF. 

What did I do that only ended up with 12 of them? Well, first off, I did them on my fists so it manifested more into the tendons and ligaments. Second, it was in a timely manner and third, I made a game out of it to really make things interesting. These push-ups were a minute each. Literally, I would hold the top position for 30 seconds and then hold the mid point position for 30 seconds and push back up, that was it. Truth is, it's not as easy as you may think. These really tackled the little muscles and worked my core like crazy, let alone hitting everything else just to be stabilized.

So how did I make a game out of them? So 9 of these were done while I was playing MLB The Show 24 on my PS5. I would do my set, play one full inning and do another minute of the pushup until I did all 9 innings in completion. The other 3 sets were done prior to playing the game. Some innings were shorter than others cause I out quicker and some were longer cause I just kept scoring so it was a nice little rest. Some sets were tougher than others but I held onto them each and every time. Did this the other day.  

You see, exercise doesn't have to be boring or some crazy chore, it can be be an interesting entity whether it's one big workout, or doing stuff throughout the day. It's good to have discipline and a solid mindset to train but at the same time, you want to have fun with it too. It's a hell of a motivator and if you're a gamer, it helps you stay fit while playing your favorite games. Now I wouldn't recommend playing online against other people cause it's unpredictable and if you pause or leave a person stranded while playing, you lose quite a bit of things but that's for another time. 

Fitness is about discovery, experimenting, being consistent and doing what needs to be done but also get to live a life. Keep yourself moving, it can suck at times but we also can't always afford to lose out the important things in life. Find what works for you and get into it. You might be surprised what you could accomplish. This is just another idea to use and mess around with. You can do all sorts of exercises and create weird yet awesome scenarios and still kill it. Be amazingly awesome and GAME ON!!!