Back To Isometrics

             It is of great value to practice Isometrics but also to practice pertaining to your goals. They are the key to tendon and speed strength and give you some of that extra juice of explosive power that can be beneficial to your training. It doesn't matter if you’re a lifter or a bodyweight enthusiast or a sports athlete, Isometrics give those little muscles the fire they need to burn through your plateaus and give your body a reason to be injury free. Many people suffer injuries because of weak tendons so why give them that strength to put us through life that can keep us young and vibrant?

            Isometrics when done right takes quite a bit of concentration and gives into that inner connection you have between mind and muscle. There are many ways to do them but when you do them right, it’s like a surge of electricity running through your body like very few things can and feels incredible. Muscle Control is a great way to do isometric training because you’re concentrating on individual muscles by contracting and relaxing. Certain holds or postures work as isometrics like in Yoga such as the Wheel Pose, holding Warrior 1, Cobra, these are examples of Isometric Postures that can gain you strength from within. Isometrics have been used for countless centuries and as we evolved we learned how to breathe during certain holds.

            Some of the simplest exercises can turn into a hardcore workout or a relaxing workout depending on what you do and think and feel. Think holding a horse stance is easy; ok try it out, squat down just a little bit hold your arms out and just sit there say maybe 1 min. Not easy is it? How about the push-up, most call this a plank but not what I want you to do. Most people put their forearms down and not use their hands, I want you to get into a full push-up position, back is straight, hands on the floor and the torso and legs are as straight as possible. Now hold for 30 seconds. Again, not so easy is it? What most don’t understand is that Isometrics build internal strength, the ability to hold a position without moving a muscle yet muscles are firing all over the place and in turn will build tendon strength.

            Your breathing patterns are going to determine how your strength proceeds. Deep breathing is the key to holding certain postures but when you exert so much force you won’t last that long. If you wanted to hold say for 7-10 seconds, what you can do is breathe in and on the exhale make a “sssss” sound as you contract as much as you can without hurting yourself, don’t ever hold the breath when you do isometrics, this can cause bad flow to the body and can result in injury. Breathe deeply into your exercise and experiment doing different positions, different exertions of strength, hold at 30% or less force so you can hold for as long as you want. If you plan on hitting 100% of your strength it’ll only last maybe 2 seconds because any longer can probably hurt you.

            One of the key strongmen to understand Isometrics is the legendary Steve Justa. He practically knows more about isometrics than anyone in the world maybe next to Bruce Lee but he knows things most people are just now figuring out yet he’s been doing it of and on for 20+ years. Check him out here and learn his secrets to superhuman strength using the power of Isometrics. You guys are awesome and deserve to be in great health and have great strength to back it up. Isometrics can be used by anybody and can be done anywhere and anytime, make it a habit to do some form of isometric training at least a few minutes a day. It is one of the key secrets to life-long health internally and externally as your body will begin to show definition and muscle you have never seen before and your strength will shoot through the roof. Keep up the great work everyone.

Isometric Philosophy Developing Strength of Body and Strength on Mind

     I'm an isometrics devotee. If you're unfamiliar with isometric training it is very simply the contraction of a muscle or series of muscles without moving the angle to the joint. Essentially you tense and hold a muscle in a given position without moving for a set number of seconds. Doesn't sound like much does it. I mean you're not even moving. But Isometrics are the most intense form of physical exertion - and the most effective.

In this article I want to introduce to some of the physical benefits of Isometrics, but beyond that I want to share with you the great secret of Isometrics, beyond the ripped, warm marble physiques, beyond the near superhuman physical strength (I leg pressed over 17,000 lbs during a one and a half minute period in my last workout), but the remarkable mental strength one develops - The Immovable Mind.

   Isometric Training is the SINGLE most effective method of strength training available. In 1954 two German Scientist, Muller and Hettinger conclusively proved in over 5,000 independent clinical trials, that one could increase strength by 5-15% with a single 7 second stimulation once a week. Subjects in a later study performing a daily 7 second contraction increased their strength by 72% in 46 weeks. The fall of strength after the end of training is very slow. 70 weeks after the end of training their strength was still 42% higher than before the beginning of training. After doing nothing for over a year and a half they were still 42% stronger than when they started. Since then hundreds of studies have been conducted reinforcing this conclusion.

  Isometrics are, due to their static nature an incredibly safe form of training and far safer than weight lifting which can cause severe problems not just to pressure and, bone and joint shearing but have been shown to seriously damage the heart. More over you can train in isometrics without moving, using contraction alone, or you can alternatively use your bodyweight or various bands and cables should you wish - depending on what resources you have and what your current fitness levels are. There are an infinite number of ways to incorporate Isometrics into you daily life or workout routines. And the best part is you can finish a workout in as little as 7 seconds per muscle – so you can finish working out your entire body in less than 3 minutes of exercise. What’s more, at advanced levels, you don’t have to exercise every day. :-)

  From a physical point of view Isometrics offers safer, more effective and rapidly more time efficient results in terms of muscle building and strength...but that's not their greatest gift...that is within the realm of the mind.

I train in the martial arts, in particular, Japanese Swordsmanship daily. It's a cornerstone of my life, so my sword is very important to me. A lot of time and thought went into the design of my sword and it reflects my desire to improve myself. Why am I telling you this?  Because of the little man on the handle of the sword (tsuka). I have an image of a Buddhist deity known as Fudo Myo-o. Now I am not a Buddhist, and for me this images contains no religious significance, but I like the mythology of this guy.

  Fudo Myo-o legend tells us is a guardian of the Buddhist Deities. He is often depicted as livid blue in colour standing upon a rock covered in flames. In his right hand he holds a sword, in his left a rope. Fudo uses the sword to cut through delusion and untruth. He uses the rope to bind these. And while I won't go into the philosophy behind Fudo at length, he represents to martial artists and warriors (bushi) the concept of an immovable mind.

  Isometrics teaches us to strain our muscles maximally against and immovable force. As a result we grow remarkably strong and thick muscles. To do this however, to strain the muscles voluntarily to their upmost requires great mental strength, great will. Isometrics thus teaches us to not only to develop the strength of the body, but the strength or our minds;  an immovably strong Isometric Mind. In Japanese this is called "Fudōshin" (Japanese: 不動心) a mental state of equanimity or imperturbability (literally and metaphorically, "immovable mind", "immovable heart" or "unmoving heart"). It is a philosophical or mental dimension to Japanese martial arts which contributes to the effectiveness of the advanced practitioner. This is turn gives the isometric trainee great mental clarity and teaches them to cut through the delusions and loose ends that sap you of energy, distract you from purposeful and productive action and ensures that you reach your goals without interruption.

  Incomplete actions drain our energy; they are the quite leak that sinks the ship. They manifest in many ways, a dietary plan that's on the fridge but is never followed through on, someone ripping you off leading to a lingering resentment, or as experience with being "halfway" through that "project" for MONTHS.

You've probably noted by now, much of my philosophy (I have a degree in Philosophy by the way) is rooted in the Japanese Martial arts. There is a reason for this. The concept used to succeed in life and death combat can be applied to any struggle, this includes the work / life balance, work itself, diet and training and more. Unsurprisingly the primary method of strength development in the martial arts is Isometrics. The trick to success in any endeavor and in Isometrics is to apply that small amount of will power to keep moving you in the right direction, to move you towards habitually right choices. For when we are in the habit of training, of eating well, of living well, we no longer have to expend will power on ensuring this. Then we can move on to the next goal knowing that we will automatically continue upon the path and repeat the steps necessary to succeed.

  In order to succeed in Isometrics or any program or choice you make in life that steers you towards improvement and away from easy and comfortable choices that lead only to poor results and lifestyle you need Will Power and Awareness, Isometrics, carves both the body and the mind, providing you with an immovable bedrock of strength in each. With an Isometric Mind, Immovable Will, Fudoshin you can resolve yourself to confront poor habits and build better ones. Cut away your delusions and bad habit. It will be a battle, but one Isometrics can teach you to WIN.

  If you'd like to learn more about Isometrics and the Isometric Mind check out my complete 7 Week Training Guide – 7 Seconds to A Perfect Body, The Scientifically Proven Method for Transforming Your Body in Just Seconds! Over 250 pages and filled with more than 100 photos it will transform your body from your face down to your toes, sculpting your physique and letting you develop astonishing strength with just seconds of exercise.

About the Author

Paul "Batman" O’Brien, is a fully qualified Acupuncturist and Traditional Chinese Medical Practitioner. He is also a certified in Western Clinical Medicine, Oriental Body Balance, and holds additional qualifications as a Fitness Instructor, Personal Trainer, and Whole Body Vibration Trainer.

He runs a busy private medical practice in Dublin, the Meridian Acupuncture Clinic and is also a Reality Based Combat Instructor, Iaido (Japanese Swordsmanship) Instructor, President of the Iaido Association of Ireland and dedicated martial artist having studied the martial arts for over 20 years.

Isometric Conditioning

            

              I seriously believe and quite a few others believe this to is that Isometrics really are the ultimate anytime, anywhere fitness program. Why do I believe this? For good reason, you can’t really bring a barbell into a grocery store, you can’t really do jumping jacks in the middle of a movie at a movie theater and you certainly don’t want to be doing aerobics during dinner but you can do Isometrics during all those times and if you’re smart, no one will ever know. In reality, Isometrics give you that power you can’t get anywhere else and its fun to do even with simple exercises.

            When it comes down to it, Isometrics give you that tendon strength, the strength you need the most. Muscle building is great to do but it can only take you so far, tendon strength moves you far forward and the more you do it right, the stronger you’ll be in many areas. Sure it’s tough to find what to work on because Isometrics focus on that positional strength but with the right mindset, you can find a way to get that strength that will give you an edge beyond your competition. In sports, injuries happen all the time but the most common ones are on the tendons and it’s because they’re not trained enough, if they were the less chance you’ll get injured.

            Conditioning in this manner you won’t be able to get from much else because even though it’s different directions, you still won’t have that speed power. We all move in various directions but at times we get stuck in a certain position that is just tough to do, whether it’s from a certain number of push-ups, or that last rep in a Bench Press hell even curling a Dumbbell can be tough but if you worked on that tough position to gain speed wouldn't you want to get it going? Hell yeah you would.

            Isometrics go as far back as ancient Egypt, the golden era of Greece & Rome, Asia and other cultures around the world. One of the great examples of Isometrics was for practicing warfare believe it or not because when soldiers were preparing for battle when at a time when the Bow & Arrow was the most fierce weapon, they’d have men pull a bow they couldn't possibly pull hard enough to shoot so when they used the bows in battle, that pulling speed strength would have the advantage and can shoot faster than their counterparts. Even in Japan where Sumo Wrestling is as old as the culture itself, you’d have these big guys pressed up against pillars pushing and pulling for long periods of time and you wonder why they’re so strong in that position. Isometrics have a long and rich history that it’s almost forgotten today even though there are some things here and there.

              

            To keep the great level of Isometrics going today isn't easy but we can all take part in learning, showing each other different ways to do them and what can we do to prevent the wrong ways of doing them (trust me they’re there) and help others show the way to keep fit, healthy and vibrant throughout their lives at any age. This type of training is a healing form of training and can help rehab old injuries and build stronger bones, tendons and ligaments. You don’t need to exercise for hours on end, most you’ll need really is like 10-20 min. at best and you can spread that out throughout the day without having to do it all at once. Be open minded, learn and practice different styles to find what works for you. If there’s a way to make the world healthier and living a pain-free life, let’s help teach the wonderful and powerful ways of Isometric Conditioning.

Why Learn Your History

               In the world of fitness, you learn a few things here and there but not many want to learn where certain things started or how they got there in the first place. In just about every program there’s a historical significance to it. Say you wanted to learn about Barbells and Dumbbells so you can get strong and usually the first people they learn about is Arnold Schwarzenegger or a today’s Ronnie Coleman or Jay Cutler. There’s a difference between lifting strength and bodybuilding. If you really want to learn about those two pieces of equipment you could really learn from guys like Reg Park, John Davis, Doug Hepburn, Arthur Saxon and quite possibly the strongest of them all Louis Cyr. The more you glimpse of what lifting’s history the more you’ll want to take it up.

            Strength Training dates back thousands of years as far as ancient India with the wrestling sport of Kushti where you learned to wrestle, run, swim, swing clubs and the mace which were used as weapons during a period when battles required the utmost of strength. In the golden eras of Greece and Rome, they had to train harder than most can fathom today and especially as soldiers because they learned how to handle a heavy sword or shoot tough arrows so they used a style of Isometrics in order to increase the strength and speed of the arrows in battle. Here’s something you may not have known but in the time of Leonardo da Vinci at a young age he was quite the athlete and even had strength to bend horseshoes.  You see, fitness and exercise ends up in places you didn't think were possible. Some of these vary same things are what makes training today even though mainstream training has become a nuisance.

            We've all seen records broken right after another but there are records that most people don’t even know exists. We've all heard at one point in sports like Basketball where the Boston Celtics won what 8 straight titles but what about one man who went 15 years undefeated in weightlifting in three different decades 1938-1953, that man was the legendary John Davis. How about another record that most likely will never be broken, The great Gama won 5000 matches in wrestling and not lost once, you know what record is more popular than that, Rocky Marciano’s Boxing record of being undefeated. Records come and go all the time and whenever we see one today there’s not much of big thing about it but think about what record breaking was like back in the 20’s, even when the 1900’s rolled in, it was huge. How about this, did you know that back in the early 20^th century, pressing more than 350 lbs. overhead was unheard of and was the talks of the town, now imagine that weight being pressed overhead with one arm, got nothing to say now huh?

            No matter what you’re in whether its sports, music, weight lifting, Archeology or even certain types of science, learn the history, educate yourself. Continue to use your mind and you’ll soon understand why using the mind and body work together, not just in exercising but with everything. Something always started somewhere, learn where it came from and learn about the people that made those things happen. I just wish they can put the history of Physical Culture as an academic curriculum in schools such as High School and College. There’s a lot to be learned in this world and the more educated you are with the right tools of mind and body working together, you’re on the right path. 

The Deck Of Destiny

              One of my favorite workouts is simply using a deck of cards and going as far as I can go. He didn't create it but he certainly gave it greater purpose especially if you’re a combat athlete and that was Karl Gotch. If you were to get in superior condition it was important to stick with the fundamentals and that was squats, push-ups and bridging. With the deck, you just shuffle them however you want and when you flip one card you do that many push-ups or squats, face value is up to 15, Aces are 20 and Jokers are 25-50.

Numbered As Is

Aces- 20

Face Cards- 15

Jokers-25/50

            Once you have it down and you can finish the deck in a reasonable amount of time (keep it under 45 min.), you can switch things around, make certain parts of the cards different types of push-up and/or squats along with an abdominal exercise or maybe add in pull-ups that’ll be an ass kicker. It’s good to switch things up, keep the body working in different directions and ways that’ll keep your heart rate up and challenging your body to a different degree. My shortest time with the cards ever was just over 21 min. and that’s cruising, that’s just on various push-ups and squats, however with only 4 exercises it takes me just under 45 min. at a time.

            Gotch always found that conditioning was the base for every combat sport and in general all sports for that matter. You can do all the techniques in your sport all you want but if you can’t last very long on the mat or on the field even on the court you might as well walk out the door. Another legendary sports figure whose conditioning training helped bring a series of championships was the late John Wooden of NCAA Basketball lore at UCLA. If his guys weren't up to par to stay in the game efficiently, they didn't get to play much, it was this golden rule that put his teams in the best of the best during the 60’s and 70’s that had Hall Of Famers such as Kareem Abdul Jabarr and Bill Walton. This type of training gives your workouts a twist because it’s never the same every time so there’s no guess work it’s just there.

            When it comes to timing, you should attempt to finish the deck with as little rest as possible to the point where you’re just zooming like lightning. In the beginning, you might need to rest after a few cards to catch your breath and let the tension out because of the lactic acid build up. Each workout should have a little less rest than the last time so you can build that endurance and your mental strength. A key component to learn is that after a while, your form might be a little off, this happens often so do your best to keep your form as best as possible because if you start to get sloppy, it’s going to bite you in the ass.

            If you want to jump up to a level of conditioning that is different and a bit more hardcore than doing reps, do the deck in an Isometric format. You’re probably wondering “how the hell do you do that?” Instead of doing reps, you hold a certain position for time either for a few seconds or a few breaths for example, you got a 5 and it’s a squat, you can hold a horse stance or wall sit and hold for 5 seconds or take in 5 breaths. Jokers are a killer and you’d be in great shape if you can hold a position for up to 50 breaths but 50 seconds is still ok. This takes your body to a level most never dare go to. At best this kind of workout can take as long as an hour or more, that’s a lot of trying to hold still.

            The deck can work in many ways and no matter how you do it, if you can do the whole deck you’re in reasonably good shape. Gotch took to a level only a small group has ever achieved and that’s doubling the number of squats and kept the push-ups as is. I once read he did the deck twice in a row, no wonder he was a beast on the mat. It’s a lot of fun to work on and you can do it just about anywhere at anytime. See how you do it and how it can work for you. 

My Take On Isometrics

            While I was recovering from my accident and learning about Bodyweight exercises, I first learned about Isometrics in a specific manner from Matt Furey’s course Gama Fitness. Not understanding very well, I just went through the “non” motions and just tried them out. They were good and I learned how to hold certain positions especially for my legs because I was still in that stage of just getting in shape.

            While using those Isometrics and others from another book, I started noticing my strength in certain areas. My ankles were getting stronger, I was healing from arthritis from my lifting days and my days in Shot Put/Discus and my body began to repair itself to the point where there was very little pain and I was moving in ways I couldn't do as a teenager. Because of that, I strengthened certain weak points not just in my legs but my shoulders, my neck, my back and even my torso. Now granted I don’t have a 6 pack of washboard abs but because of my training, my core became pretty damn strong and when I did lift weights again every now and then, some of them got better than I ever did when I lifted full time.

            First learning Strength Feats from my boys Logan Christopher & Tyler Bramlett, they showed me about short bending and how to bend certain types of Steel. I ordered Ironmind nails to get me started and the best I got up to was the Green nail which to me was just incredible, I hadn't got to the spikes yet and was learning about phonebook tearing around that time. They gave me little hints and learning from my books on Isometrics I began incorporating that into my feats. How did it affect my strength? Let me sum that up by saying I was able to easily rip a brand new 1700 page phonebook the moment my sister gave it to me and my first 60D penny spike was at my friend Logan’s former gym. So safe to say it affected me in an awesome way.

            I have mentioned certain secret weapons I have that give me that edge in the Isometric realm but my biggest weapon has always been my will power to run through what I wanted to accomplish. I wanted to desperately bend a wrench even it was a little toughie and I did it, it doesn't look much like a wrench but damn son that S.O.B took me out after putting it out of its misery. You can have all the equipment and all the tools you want but your real weapon is what’s inside you that defies logic, reasoning and in the case of Dennis Rogers or Bud Jeffries, the laws of physics.

            Is Isometrics the end-all-be-all type training? For some that’s all they can do but to the majority, no it shouldn't because you want to be able to move and work your body from as many angles as you can both static and dynamic. There are guys out there that give this type of training a hard time and others look at it as if it was the highest honor and then there are guys that are so damn stubborn that only one type of training is all they will ever use and say it’s either that or nothing. For me, I love variety. Using different elements and styles gets my mind going and there are times where I can’t choose just one in particular so I just make it up.

            My take on Isometrics is everyone should use them to a certain degree especially if you’re in a sport or rehab. It strengthens the tendons in ways you can’t get with anything else and wouldn't it be awesome to not get injured as often? Even just for that purpose it could make a hell of a positive impact on your life. Learn them as much as you can or use them as a backup it’s up to you but the main point is, they teach you how to use your body internally more than any other method. There are thousands of different Isometrics just ask Steve Justa. Expand your knowledge and apply them to whatever you want to do, it’s shocking sometimes what you’ll find using them. 

Making The World Your Little Playground

            It doesn't matter if you’re locked in a cell or have the freedom to run around outside, you can find a way to adapt to training any way you want. A lot of people look at exercise as a closed minded ordeal that you have to be in a gym in order to get results. There are guys in prisons that have very limited space and yet some of them do some basic training methods like push-ups, squats and Isometrics yet are pretty damn fit. What about those who have an outdoor lifestyle, they don’t use smith machines or leg extensions, they use trees, the water, the playgrounds and benches. Imagination is a key to developing the type of fitness you want.

            Anybody can move some kind of weight but if they can’t move their bodies well and handle awkward positions it’s going to bite them in the ass one day. To move with power and grace is essential, you don’t have to move like your instructor exactly to the T but you want to be able to move your body naturally according to the realms of your structure, moving like a wild animal is a great example of this . Move the way you can handle and if you need to progress in certain stages than do so but the more your body moves in a natural state, the stronger and healthier you get.

            A key component in developing your fitness is to find ways to gain that positional strength to help with your Range Of Motion and nothing does that better than Isometrics. When you’re in a locked position, your muscle fibers fire off harder than anything else and because you’re pushing/pulling against an immovable object, your body’s nervous system shifts into overdrive and it causes the fibers to shoot at a higher rate, thus building strength in various positions and building muscle from odd angles that you can’t get anywhere else.

            No matter where you are, you have the world as your playground, in your imagination, you can create anything you want. Believing what you can do can accelerate your progress by 10 fold. If you live on a beach, your imagination can run wild, if you happen to be in prison, it’s a bit tougher but you can still be fit and strong so use what you have but make it count no excuses. Your imagination can work wonders and help you unlock the powers of your potential. There’s no excuse for finding some form of training but the more natural the exercise, the better off you’ll be. 

One Of The Fastest Fat Burning Methods

To burn or not to burn? That is the question. The way certain people train, they try different things like weight lifting, bodyweight exercise, aerobics, sports specific strength training and/or Yoga. We don’t always look to finding ways to not only build muscle but burn the fat off as well like a furnace. If I had to pick one of the fastest methods to burn fat faster than just about anything else is the use of Isometrics.

            When it comes to Isometrics, when done properly they torch the fat as if it was being cooked on a grill. There are many ways to use Isometrics and you can do them just about at any given time. Some look at them as just positions or holding a plank. Isometrics incorporates the 2 structured links that bring harmony to the Mind/Muscle Connection because if you try to do one or the other it’s not going to fit right so using the two is like bringing PB & J together or Fruits & Veggies, The bat and the Baseball or a football to a quarterback that kind of connection. Anybody can hold some kind of position but when you hit the muscles in a specific position whether you do it all out for a few seconds or easing the tension and hold for more than a minute the way your mind fights, the body will follow.

            I've experimented with many types of isometrics including various postures, holding in an arm Wrestling position, parts of a body weight exercise like the Hindu Push-up and tried unusual types of Isometrics from the Nebraskan Wild-man Steve Justa. When you a hold a position, your nervous system shifts into overdrive and your working more than a specific muscle, your whole body comes into play. I've held positions ranging from 5 seconds to 10 straight minutes and the same principle applies no matter what you do.

            I've been experimenting holding and pulling in various positions for Arm Wrestling and what I've noticed is how the muscles begin to tire after a bit but the power is still there. No matter what you want to work on, I would bet Isometrics will help you get that little edge you need. Fat Burning using isometrics will strip fat off your body because when you hold a position, the body builds internal heat and because of the strength to hold the position all the fibers start firing and that causes the body to burn fat. 

            Isometrics when you apply them with intensity and using specific breathing patterns, they can make you feel lighter and move better with speed. Ease up on the tension of a specific hold and hold for 1 min. You will that after that one minute you work that position with a dynamic movement and your body moves with a bit more speed and power but you feel lighter at the same time. Steve Justa uses one particular method doing Jerk Reps which means you’re still contracting but using very little movements to the point where an inch or so is all you need. This still gives you that lighter feeling and your body feels good and relaxed afterwards. Keep your mind open and remember that when you practice Isometrics, your body will begin to change, kind of like natural reconstruction, your muscles will be more defined, your tendons will feel like steel rods and your strength will increase and fat will pour out of your body like crazy.

. My Review Of Justametrics

When it comes to underground of the Physical Culture world, no one has held that title better than the man himself Steve Justa. For those that know little of him know about his book Rock, Iron, Steel that brought a whole new meaning to the term “Backyard Warrior.” This man was one of the top strongest men in the world with unofficial world records in lifting odd objects and other unusual styles of lifting. What some don’t know is his hand on how he uses Isometrics.

            A while back, he lost a large portion of his strength due to Type 2 Diabetes and his recovery is nothing short of a miracle. For a man once weighing near 400 lbs. lost a ridiculous amount of weight and had to completely turn his diet and training around, he began to work almost exclusively on Isometrics and changing his diet from drinking sodas and bad food to eating seaweed, high potent supplements and good whole foods. He has literally studied more on Isometrics than just about anyone in the Physical Culture World.

            Isometrics are a key ingredient to developing super strength because for one, you have nearly unlimited amount of exercises to use and can do them just about anywhere. Another look at them is that it builds the nerves in the body that help generate power in the tendons, ligaments and those little muscles most people neglect, most work on the major muscles. When you look at the DVDs onhow he uses Isometrics, its quite a sight despite being in a garage with a “little” rack he built but the principles still applies.

            There are some who believe isometrics is the cream of the crop for fitness and there are others that just seem to believe that its just as much bullshit as building superhuman strength through isolated movements. Justa’s intake on them is very unique and more philosophical than you would just train them. Just working so many muscles and tendons all in a period of time can be used anyway you want, work for holds, time what he calls jerk reps and how to apply them to anything you want to achieve. I like his style and he gives a pretty weird insight but hey it’s normal for him and I admire the man for that.

            Now granted he’s not your typical fitness dude and he even makes old school guys look weary but in the end he’s a man who lives in his own universe. The man dresses up as if he were Mel Gibson in Mad Max, you know, post-apocalyptic warrior type thing, end of the world fighting to survive type of guy. For him it’s another day at the office but for others he’s as weird and a little messed in the head but he doesn't give a damn. He’s not rich and live in a nice house; he lives practically out in the middle of no where in Harvard, Nebraska and doesn't many luxuries but yet, he’s got what he needs and mostly made himself. You see most guys in the old days trained in backyards, back woods and lifted or practiced different feats of strength but this is where Steve just takes it to a whole new level which at times I can’t even fathom but I love his idea of mastering your own style and making it your own.

            The reason why anyone in this wacky world of ours called Physical Culture should learn from Steve Justa is because he’s develop a way of training that can turn you into an athlete or just want to get crazy strong. Learning from him can give you a different perspective on how one should be training, yeah we all can lift a weight, lift a few barrels and do some basic bodyweight training but no one is at a level he’s been at and most likely never will be at. On these 2 DVDs alone, he shows practically over 1000 different Isometrics and a plethora of ways to do them that no one has seen.

            One of my favorite scenes on the videos is how he shows a unique way to train for Arm Wrestling. I modified my own method from his philosophy and my arms and whole body felt like they were on fire, worked different directions, held for certain periods of time and once did a total of 200 jerk reps and I felt incredible. He even talks about how he went from being one of the strongest men on the planet to literally falling over from the Diabetes to coming back far stronger and healthier than ever. It’s one of the most remarkable stories I ever heard.

            Watching the DVDs at first you might think “who the hell is this guy.” I know how you feel, I felt the same way but I kept an open mind and just paid attention to how he trains and what I can do to learn. I respect him for what he wants to do and I do love his style of training; no bullshit, just go out and do it, pace yourself and master your own way of training. Sure he’s a bit rough around the edges but that’s ok, I admire guys that are unique and would be a hell of a trip to train with him.

            If you’re serious about building strength in ways most people can’t, then get your ass in gear and get these DVDs, the investment is worth 100 times more than you’ll ever imagine. Imagine having strength from multiple angles, infusing rich blood into the muscles to stimulate growth and power, having tendons that are as strong as an ox and working many exercises as often as you want, however you want and in any amount of time you want.  Also, Isometrics have been known to help burn fat faster than almost every other method and you’ll learn how to lose weight. Get strong and toughen up your body like never before.

What’s The Point Of Daily Training?

            Many people get discouraged about the use of daily exercise because in their mind reading from the dumb-ass magazines, it has to be hardcore and the go big or go home attitude but most can’t deal with that and they just leave it alone. They don’t see the point but what if we shifted that mindset, instead of telling them and showing them the hardcore style; let’s show them how to progress on their own.

            Others might say they don’t have the time to exercise. Unless you’re working 24 hours a day, I think you can put in a little time to train. Doing a set of push-ups really quick doesn't take that long. You’re sitting at your desk, typing away when every few minutes or so, do a few simple exercises that take about what a few seconds on your counter-top  How about when you get home, you’re tired and worked a hard day, do some deep breathing exercises to help keep your energy up. There are many ways to make time yet you keep that negative mindset of not making the time. Do it.

            Daily exercise is beneficial because it helps release stress and builds up hormones in the day with the right amount of exercise but its tough to find your starting point. If you’re new to daily exercise it’s important to ease into it and build yourself up. Starting with a minute of exercise is very simple to do, if one minute is too much, start with 30 seconds. I want to encourage you to do what you can and make it a habit to have fun with it. The benefits of training helps your body function better, you’ll be happier because of the amount of endorphin's released, your attitude will change for the better and you’ll glow even more.

            The key to successful daily training is to have fun. Go to the park, play in the snow, throw the football around, be a wild animal. There are many ways to have fun. Jack Lalanne first emphasized this when he did his show way back in the 50’s and it’s still being used today.

            One of the things I've modified lately into my training is what’s called Animal Flow, it’s combining different elements into one program like Animal Exercise, Yoga and others but in a sufficient and safe manner and can be done anywhere. Another style of training I highly recommend is the use of Isometrics. There are many versions of this method but I can only think of a couple guys who have practiced just about every style possible on Isometrics and that’s Bud Jeffries and Steve Justa. If you’re really into wanting to build strength from every possible angle, Isometrics can help get you there and they’re crazy fun to do.

            With your daily training it’s important not to worry how well or bad you are, the important thing is to adapt, keep your body moving and do what you can. One of the most important figures in Wrestling was Karl Gotch who once said “You must adapt and improvise.” What this means is that you don’t have to do the same old routine all the time, to get the results you want, get fixated on what works for you and disregard what doesn't and adapt to how your body works into it.  There is no right or wrong on how you exercise, learn basic principles and learn how your body fits that exercise. We all have different body types and we all have to adapt to what our bodies can handle so don’t try to be the next Arnold Schwarzenegger or Jack Lalanne or whatever, be yourself and learn to take things one day at a time. You have only one life, use it to your best advantage and be happy.

You Have Great Choices

Confused on what to get?

I knew a guy that hated going to Baskin Robbins for ice cream. If you're not familiar with the place the idea was they had 31 different flavors. This guy hated it because he didn't know what to choose. He'd rather go to a smaller ice cream place that only had ten flavors.

Well with these workshop videos you might be feeling the same. There is something for everyone, but there just may be too many choices.

Superhuman Workshop DVDs

To help you narrow it down this is what's most popular:

#1 The whole set (this makes it easy, no need to pick, just get it all)

#2 Extreme Power with Isometrics Volume 2

#3 Myofascial Mobility

#4 Advanced Bodyweight Exercises

I have to say the crowd has made some pretty good choices on this one. 

Best Choice

Ben Bergman

Add 100 lbs. to your Deadlift with One “Common” Isometric

Actually that’s a lie...

Doing this one exercise Noah found his deadlift go from 350 to 550 lbs.

Badass Isometric Training

It’s covered at the end of this great video on isometric training.

And it’s just one of the several isometric training ideas you’ll find here.

There’s another great one for the deadlift, and other moves, using a burst style of isometric.

Isometrics aren’t used all that often, and when they are, unfortunately they’re not being using to the beneficial effects they can be.

Bud Jeffries has probably experimented with isometrics more than anyone and you’ll catch a glimpse of his knowledge in this brand new video.

Check It Out

Ben Bergman

P.S. This stuff works for beginners and advanced trainees so be sure to check it out.

TV Will Never Be The Same To You Again

Television is a window to the world and it has its blessings and its bad habits. There are movies, shows, infomercials, sports, news ect. With all this information, why can’t people realize that watching TV can be one of the best reasons to get in awesome shape? Most never see it as an opportunity to develop strength and health, not saying you should spend all day at the TV, in reality you should avoid as much of it as possible. To be honest, I haven’t watched a single show that had commercials or changed the channel in over a month and a half, I watch Movies.

 If you’re a fan of TV and want to watch something either by yourself or with family & friends, you should make an effort to do some exercises. Most shows have commercials and we all know how annoying they can be with ads that don’t really have any real morals for other people, so why not put that into an exercise program. When your show has taken a break and gone to the commercials, use it as a reminder to exercise. Do Push-ups, Squats, Sit-ups and Isometrics whatever you can do until your show came back on.

 Most commercials are pretty stupid and those god awful meds ads. I guess stupidity runs in advertisement, the only thing that commercials are good for are movies and those funny Super Bowl ads other than that you’re better off doing something to pass the time. One of the most famous athletes in the world Herschel Walker performed hundreds of push-ups and sit-ups while he watched TV and exercised during the commercials. There’s a lesson there that we all should learn.

 Would it be nice to enjoy your favorite show and get a workout in at the same time? I believe it be pretty freaking sweet if you ask me. Exercise done right gives you energy and that extra spring in your step. Sitting on your ass the entire time isn't always the wisest choice as you can burn calories faster and amp up your energy when you have time to do a few exercises for like what 30 seconds, that seems good don’t you think? Give yourself something to do while you watch TV instead of just sitting around looking like you just came back from a marathon. When a commercial comes on, do a few push-ups, the next do squats or hold a certain position. Make it work for you.

In 30 Minutes Or Less

 Hate to disappoint you people but the title does not mean I’m talking about ordering a pizza. I love pizza as much as the next guy but this is something more important than food. This is about learning to exercise with the little time you have as possible. Training for 30 minutes isn’t always about cardio training or doing one 30 minute workout, why not spread those 30 minutes throughout the day.

 One of the most powerful exercises you can do is Isometrics, more so what some people call Power Postures, meaning holding various positions at odd angles. Think of some of the Yoga Postures like the Downward facing dog or what we call the Hindu Push-up, just holding for time in the three positions can build internal power like you wouldn’t believe. How about holding a horse stance like the Shaolin Monks do, that builds some serious leg strength. These two examples can be used as a foundation to build your body from the inside out.

 Ever watch TV? Of course you do, you have a favorite show or movie you like to watch and take hold of the drama or one-liners that unfold, than the dumbass commercials come on and nobody likes those right except the trailers for upcoming movies. Why not use that time to get in some exercise, remind yourself to exercise a little bit, do a few push-ups or squats during the commercials, hold your leg(s) up in your chair for a few seconds, do jumping jacks, these are all things you can work on while the commercials are going and when your show comes on, take a break. Continue this until your show is over and there you go, you just did a workout within a 30 minute period.

 Stop thinking you need to do an hour of this or an hour of that, you don’t have a lot of time. When you wake up in the morning do a few stretches for about 15 minutes to get your day started, you’re at a red light in your car, while you wait push/pull and/or squeeze your steering wheel, and you can get in great shape no matter where you go. The people who tell you have to do cardio and an hour of weights to get in shape are the ones who are stealing everyone’s money and think they have full on expertise on what is good or bad for you in exercise. The less time you can workout, the more you can actually gain, not just physically but mentally and emotionally because you can have more time to do the things you have going on in your life. It’s all about making little effort that can turn into big impacts in a productive way.

 Don’t ever feel you have to go to a gym and use a cardio machine because someone told you to because it gets you in great shape and listen to your iPod or watch TV while on the treadmill, ask them to do 500 Hindu Squats and so how long they last, bet you a few bucks most likely he won’t be able to do it and he’ll be so out of breath he’s going to feel like dying. Real cardio won’t have to be 30 minutes, if you really learned it, it doesn’t need to be more than 15 at best. Cardio is a term that exercising to keep the heart rate at levels that burn fat and build muscle, most cardio methods only diminish muscle and yes you’re burning fat but not the way you really want it too. Doing a few squats for several minutes gets your heart rate up real quick and maximizes fat burning levels faster than anything else with the exception of sprinting which you only need to do for a few seconds at a time. Build your way up and make the best of the exercise time you have and believe me, it’s better to do exercise for a few minutes and feel awesome than doing exercise for a long, long time and feel like crap afterwards.

The Unknown Benefits Of Handstand Training

In the world of Physical Culture, a lot of things come and go, some things work, some don’t and others just have a way of taking things to a whole new level and one way to look at is looking at the world upside down. In training of the handstands, this teaches you to look at things from a different perspective and I mean this literally, when you hold a handstand either up against the wall or free-handed, you have to teach your body how to use it from a very different light. Think about it while you read this.

 It’s not easy at first to get into a handstand, believe me I know how you feel. At first it seems scary, like waking up in a different place and don’t understand where you’re at. With practice, you learn to shut that off and become comfortable in your new surroundings. Eventually when you hold a handstand, you will find out right away that you can’t be very loose otherwise you’ll fall. Keeping the body tight is essential to your progress. Holding the position isn’t just an exercise, it’s a test of will.

 Tighten up the body in a handstand is the foundation for Hand Balancing and when you hold it for a period of time, you’ll find out about the benefit of increased blood flow to your body especially in the brain. Flex your body in every position, point your toes, flex the calves, squeeze the legs together, tighten your torso and press your hands into the ground as if you’re going right through it. What this teaches is to use the body as a complete unit, powerful, strong and tight like a steel rod.

 Practicing on the wall is a start and whether or not you aspire to be a gymnast or an acrobat but the most important thing is to keep your body relaxed while in a flexed position. I realize that sounds like an oxymoron but yet you will soon understand the concept that holding the position itself brings great benefits to your body, making it strong and shrinking fat and building muscle while increasing strength in your tendons and ligaments.

 I’m giving you this tip not to progress to handstand push-ups which you should eventually progress to but to teach you the value of Internal Power meaning you’re strengthening the body from the inside out. Isometric Handstands bring blood flow into the body meaning stronger organs, increased flow to the muscles and strengthening the very things that help hold the body together meaning bones, tendons and again ligaments. This is what I like to call Isometric Practice, fusing the mind/body connection to build strength in every form of your body both internally and externally.

 I realize I have repeated a few things here but a lot of people don’t see how certain things work and a lot of people think that if you want to get stronger, lift weights, ok let’s test this theory, you picked a few barbells and dumbbells and you worked them hard, now test yourself in the handstand and see how strong you still are. I bet you, you won’t last more than a few seconds. Strength does not always mean picking up the most weight or how big your guns are and it certainly doesn’t matter how you look. Strength in different arenas gives the body variety of what it can do, it’s not just meant to pick up a weight, hell even in the old days of Physical Culture men and women didn’t just lift, they wrestled, did gymnastics, were circus performers, entertaining strongmen all these things and yet were strong and many different areas and sometimes lifting weights had nothing to do with it.

 It’s all about looking outside the box and using your body in ways that other things can’t transfer over. If you’re interested in Hand Balancing, practice it not just to hold a handstand but hold it and move it with intense will from your mind and your body together, you will see things from a new light you never thought of and find some unknown benefits that they didn’t teach in the course. You’ll know once you experience it, it’s a feeling you can’t get from anything else.

Making Little Things Count

Have you ever crammed for a test before whether it was in high school, college or studying for a high degree? We all one way or another have done this, you study a little and lay off for a while but just before test day, you have to get everything sorted together all at one time just to even make it there. A lot of people in the fitness world or even going to the gym have done this and where does it really lead them? They have to rush to the gym, change, get their cardio and weights in and that’ll be their workout before they really feel exhausted and out of it when they get home and have no energy. This is not the positive and productive way to exercise.

 No matter what you do throughout the day, you can get a little exercise in here and there using small effective exercises that leave you with energy instead of draining you. Think about it, when you get up in the morning, you can do a few stretches to get your day started, you can even do Isometrics when you’re in the shower getting ready, hell you can work on your grip strength while brushing your teeth. These are things to think about that you don’t need to rush to a gym and get in your workout. Spread your exercises out even at your office, even sitting at this chair at this moment, I’m pressing one arm into the chair and typing with the other; see you can exercise while working without anyone knowing it. You don’t ever have to complicate or compromise your workouts because you feel you have to go to the gym.

 We all get tired at some point during the day, what if we used that little energy we have to do a few exercises and just start bursting with energy instantly? You can even do exercises while sitting at a red light in your car, don’t believe me, test it. You’re at a red light and it’s going take a bit of time and traffic is all over the place, or it’ll take less than a minute for the light to change, grab your steering wheel at the top, bottom or sides and push or pull for a few seconds and switch positions, or squeeze it for no more than seven seconds, you just did an exercise or two that will keep your blood flowing and energy stays up.

 There are no excuses in exercising, if you can grab a cup of coffee at a Starbux, you can do a couple exercises while waiting in line. Learn to make time, your body will thank you for it, if you have a few seconds in the office, use it, if you’re sitting in a restaurant waiting for your food, use that time to do a few seconds of an exercise. There are people who say they’ll make time but never do because of their schedules, hate to break it to you but you can do it, just be willing to use when you can.

 Nobody has time for everything, that’s a fact and it’s understandable, you don’t have time for a half hour of cardio and an hour of weights, besides, unless you’re a gym rat, you won’t want to use that time because you have things on your plate you need to do  especially if you have kids. Spreading out exercises throughout the day can be beneficial to you no matter what kind of schedule you have; you don’t even need to do a ton of reps when you have the time, just do a few. Your body is a machine that needs fuel to keep you strong, like a very beautiful Ferrari, it needs water, gas and oil to keep it running right and all those little parts to keep it from breaking down, your body is the same thing, use that spare time to do something and your body will keep on running until you are ready to sleep. It’s all about looking outside the box and learning certain things that can be of use to YOU!!! Make it count, it’s the little things that make a big impact.

Muscle Control For Arm Wrestling

You’re on the table, arm is locked and loaded for the match of your life, muscles contract and you’re ready for battle, ready, set and go.Muscle Control is one of the best forms of conditioning your body to contract and relax whenever you want. You can use Muscle Control for just about anything, even lifting an imaginary weight. In an arm wrestling match, it’s not just how strong you are or if you have the biggest arms on the planet, it’s the ability to contract the muscles needed and the strength of your tendons to keep your opponent at bay. Imagine yourself in a match and you’re teaching your body to use the specific muscles needed and eventually it becomes a full body contraction.

 The key thing to understand about Muscle Control is using the Mind/Muscle Connection that incorporates your ability to think into the muscles you want to use for whatever you want to do, in this case learning to Arm Wrestle. Now it’s important to do some Arm Wrestling training while working on Muscle Control but for now I want to teach you how to think so you can train smarter, not harder. Practicing various tension levels gives your body an opportunity to learn how to contract, the harder you contract, the less reps needed to move, the lighter, you can move more.

 

 

 Another key ingredient to using Muscle Control is another version called Isometrics. This gives your body something to learn on how to contract from different positions. In Arm Wrestling, you need to pull down from different spots in order to increase strength for that position. Pulling power is the thing that separates the men from the boys in an arm wrestling match and you have to be able to use your body from all sorts of directions. Whether for 6 seconds or for 3 minutes an isometric contraction brings in that powerful energy that keeps you strong and tight.

 Contracting on commend can be one of your biggest assets because if you’re in a match and you’ve used up enough power to where he’s about to go down, you bring in that extra source of power that just blasts his arm into the table. Practice this when you train, whether with cables or weights or even just on Muscle Control alone, learn to use your mind to find the right timing to contract and relax when needed to. Don’t always waste energy contracting so hard that you’ll pull a muscle or rip your arms out of your socket; Muscle Control takes practice and listen to your body.  You are strong both inside and outside and with practice, you can get stronger, learn to focus and imagine how strong you want to get, you’d be surprised what will come out of it.

Getting In Shape While Gambling

 When was the last time you heard about doing that? When you gamble, you usually sit at a table or a slot machine and sometimes you stand at the Roulette wheels. Now this might be the most interesting and very unusual way to stay in shape while money is being won or lost so let me give you my take on it.

 Billions of dollars are being put into thousands upon thousands of slot machines and being thrown down on the tables just edging for someone to get their ass kicked or get rich and possibly come out even. Now think about this for a moment, there’s another set of dollar making business that people waste their money on and that’s the typical chrome and fern commercial gyms that they put a few bucks down and don’t bother showing up and their bills get rung up. The difference is, you can win at Gambling but in the gym you have to earn your body and that’s where most people give up and just drop the gym all together.

 If you live in places like Vegas, Lake Tahoe, Coeur D’Alene or the eastern parts of Washington, there are a few places to go to put your betting money on. I can bet you can get in shape while at the casinos and no one will ever know. This is no way of saying, you should workout at a casino because come on, as funs as it would be for you, there are others who don’t give a damn and will walk away from you. This is just a simple suggestion to use to remind your muscles that you can do something in between pulls on the machine or doing something while playing the cards or the wheel. Let me give you an example, you sit at a slot machine, doesn’t matter what it is (unless it’s that kick ass Wheel Of Fortune), you can do Isometrics or Muscle Control while you play. After your first pull, squeeze the lever as hard as you can for 10 seconds, that’s it, than you play and while those things are spinning you can press your hand against the side of the machine. See you just did a little of exercise.

 One of my favorite types of training is from the Charles Atlas course and doing self resistance exercise. After I do a turn on a machine I would do curls by resisting one arm against another and after do another turn, than I would do something like squeeze my feet down on the ground to build some tendon and leg strength. Don’t waste your energy just sitting there like you just threw your house away, if you want to play a little bit, why not give your body a chance to do some work, in a small twisted way, you’re paying money to exercise, plus if you win, it makes things that much sweeter.

 To me Gambling really is a waste of time and there are people who are addicted so bad with it that they end up losing everything. This is for those that want to put a few dollars down and have a little fun with no reason to overdue it. It’s like exercise, if you overdue it, you can get hurt, when you gamble and you’re putting too much into it, you can hurt your mental state and I better hope you never have to use a loan shark and get your legs broken, that to me for yourself is adding insult to injury, literally. If you want to have a little fun, why not give your muscles a run for their money and use small but effective exercise which you can learn where no one will ever know you’re doing them. I know what it’s like to win big and lose just as bad so hopefully you never have to go through losing a bunch of money. There’s time for fun and there’s time to just walk away, like exercise, you can only do what you’re body is capable of and there are times when you just need to catch your breath and call it a day, gambling might be a bit harder but it’s the same thing, if you’re losing and its not helping you, walk away and move on or just get out and go home. Be safe and get your exercises in my friend.

Be Proud To Wake Up In The Morning

Most people really hate getting up in the morning because they have to work or take care of kids and feel like crap from some of those nightless sleeps. To avoid this, practice your thinking and how it helps you be energized when you do wake up in the morning. The usual thinking “god I hate waking up, 5 more minutes.” How often have you heard that one whether you’re working, going to school or whatever? Changing your thinking can make you or break you as you decide what to do when you wake up.

 Creating a mindset using positive thinking and the will to say to yourself “I’m getting up and it’s going to be awesome.” Being able to create Vitality is a powerful and effective tool to build that energy that just makes you fly with gusto and vigor. Waking up shouldn’t be a bad thing, it should be a great thing because when that sun hits you in the morning and that warmth just surrounds your body, it really feels good.

 One of the best things you can do when you wake up is waking up with a smile and give your body great and powerful energy that just nourishes your system where when you get up you’re ready for whatever the day lies ahead. Exercising in the morning is a vital ingredient to your success in creating energy that gives you strength and power throughout the day. Now I’m not saying you wake up and have no choice but to exercise, what I’am saying however is that exercise, even for 5 minutes can be the best start to your day. A key component is to strengthen your body from the inside meaning by breathing deeply and when you stretch make it an Isometric exercise by squeezing the muscles for a few seconds and let that energy flow out as you exhale. Trust me it’s worth the try.

 Strengthening your joints after getting up is crucial because keeping them loose brings not only great energy but gives you great power and strength to do things throughout the day. Believe me, 15 minutes of loosening your joints is not all that long and it keeps you from being stiff and slow. A lot of people don’t do this and this is why there’s aching backs, stiff necks, tight shoulders, crackling ankles and bad knees. Being able to move without aching is a beautiful feeling and your body can move faster and more efficient when you have taken care of the pieces that hold your body together. Too many focus more on muscle than on tendons and ligaments and that’s not a good thing as that can lead to injuries you don’t want or don’t need at all, it’s better to pull a muscle than rip a tendon, I know trust me, I’ve gotten my legs broken.

 The number one key ingredient to having a great wake up call is the one thing mot take for granted and that’s Deep Breathing. There’s an old saying from Martin Farmer Burns which you can find here, said “Deep Breathing exercises alone can make many a weak man strong and many a sick man well.” When you breathe, you’re taking in life that is needed, we can go for weeks without food, days without water but can’t hold our breath for more than a few minutes before we pass out or end up dead. Breathing deeply after waking up and bringing in that powerful energy goes a long way to having better health,stronger immune systems and fighting off diseases like heart problems, diabetes, insomnia, lung issues, all kinds of things. If all else before diet and exercise, learning how to breathe should be your health’s number one priority and you can do this by meditation, qi gong, a favorite using a system to build super strength and speed or even working on Isometric Exercise. Don’t forget to breathe and wake up with power, positive energy and unlimited vigor. 

Advancing In Short Bending

 

When it comes to being a strongman in the old-time style, one of the main feats to perform is bending a short piece of steel whether it is a nail, bolt, spike, rod or even an extremely tough piece of silverware. Steel Bending is one of the toughest forms of strength there is period. Anyone can lift a weight or pick up an object one way or another but to bend steel is a whole different realm.

 There are different types of Steel to bend. There are even pieces of steel that my not be of the same structure, for example when you bend a 60D Penny Nail, you can find certain types of that nail that can be as easy as it can get but that next nail may not take it so lightly. I have experienced about three types of 60D nails that are extremely easy, a few that are difficult and even one type I can’t bend at all because the structure is different, the size is the same but the steel isn’t. You will come across this in your bending endeavors and be careful what you find and learn the aspects of different steel.

 Progression in Steel Bending is like anything else, you start with that are easy and build yourself up, once that becomes too easy, find ones that are slightly more difficult, after that you find ones that are extremely tough and practice with those. The best form of training for steel bending next to progression is Isometrics. Isometrics give you that positional strength with the case of bending if you hit a spot you can’t bend; you do an isometric contraction until it becomes your strong point.

 The very best benders in the world have frequently used Isometrics to destroy the toughest of short bending objects and because of Isometrics; they have built a level of strength that can be only explained by experience. One of the biggest names in the old-time strongmen-lore is the great Alexander Zass. He was the man at one time in Europe that mangled more steel then anyone at that time, his trademark was long piece bending but he was no stranger to the short styles and what was his main form of conditioning? You guessed it Isometrics. You can find a new book devoted to the beloved Strongman here.

 Whether you’re a performer or a person who wants to have insane strength, short bending is an art and builds levels of strength that you can’t even imagine. Picture this when you learn about Steel Bending….

 

Iron Cord like Forearms

 

Powerful Wrists

 

Hands as tough as rock

 

A strong upper body

 

Eagle Claw like Fingers

 

Tendons that are as strong as Steel

 And there’s plenty more but you get the jist of what I’m saying. I want you to do what you love and if you’re not into Steel Bending that’s fine, there’s plenty of other feats to choose from and many of them are worth putting on a show for because no matter how you slice it, every one loves a strongman.