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. 

Train To Play: Our Body, Our Breathing And The Earth Beneath Us

A rigid regimen has its place and we learn the value of control, but other times, we feel the need to express ourselves and not act like robots just given a task and not feel like we have any control. As kids, we didn't know what the value was when we played. It just came natural to us, the imaginative things we thought of, how we expressed them and made up some weird scenarios that became our game. 

We moved with expressive detail, let go of what was normal and formulated our own style to what made us want to run, jump, crawl, putting things in perspective without understanding the words we were using. In a twisted way, we taught ourselves to train. The sad thing is, as we grew up, playing became less and less. We became analytical, we stopped what made us have all these ideas and only took into consideration what we thought we can control yet took away our ability to play.

We breathe everyday, we have to in order to live. But our breath was compromised in many aspects because we are taught to breathe this way or that way, our breath becomes shallow when we panic, we live in fear of what is natural and attempt to take control of what others made us believe which in fact is not controlled by you, it's being conditioned to think we are. The body becomes rigid or soft, it stops being expressive because we stopped using our natural functions for imagination so we can express it outwardly. 

Fitness is more than just how we move our bodies through various planes of motion (weight training, gymnastics, push-ups, pull-ups, bodybuilding), it's what it also gives us mentally. The fitness industry has both good and bad points that comes with greed, self loathing and the ability to manipulate those that are convinced this person or that person is the answer to their problems. We as individuals slowly lose our own abilities to express what was already natural to us.

Within a couple ticks shy of 30 years of practicing various forms of exercise, very few can match the ideals of what it means to move and let go of the rigid mentality of you have to be this way in order to get results. No matter what you do when it comes to training, results will come but not in the way you always think they're going to go. Results vary from person to person, we build our bodies for whatever purposes but we can't look the same otherwise what's the point of your own individuality?

First and foremost, the best equipment we have doesn't come from a machine, a dumbbell or a barbell, hell not even rings or straps; it's the earth. We can jump on it, crawl, run, flip, roll and whatever can make us have it be the platform for self expression. The grass, the dirt, the feeling of our bare feet. The second, some of the best exercise is not pre-set moves like numbered squats, push-ups and weights; it's moving like a wild animal or combining elements that are the successors of putting yourself in a series of moves that are creative and full of life. The ability to switch from one thing to another in the blink of an eye, the idea of learning on the fly and controlling your own destiny within every step. It's bringing back what was already there but amplifying it with even more enthusiasm.

In one of my recent videos of doing various animals and other moves, I just wanted to express myself and not care that it looked weird, not graceful like Ballet or Circ Du Soleil and just let go. Make shit up and combine moves I normally don't do. I don't roll very much yet in one video I'm going backwards and forwards without giving it any real thought. Just an idea and go with it. It was the need to play with what was possible. 

Training to play is more than just learning moves, it's enhancing the ability to be creative, to give yourself the gift of movement and not necessarily use it to make it your identity but to use it as a tool to show what you're capable of. It takes time and practice. Yeah I do Isometrics and other things and they're a part of who I am but the practice of moving freely hits different. It's putting you into a different world altogether. A form of individualism that ties many things together, a family of exercises that forms your being. 

Courses like Movement 20XX teaches this and not just in the exercises themselves, but to give a person the freedom to express themselves. Yes you learn how each exercise works but you also learn about yourself, how to tie the exercises and moves together for your own goals and what you want to accomplish. Not just physical results but the mental aspects as well. You'll see things differently, you'll move in awkward positions yet it'll feel like nature, it's enhancing your brain to think outside the norm. You let go of things for a while and reevaluate what was great as a kid doing things that showed personality, being bold and making a game out of something. 

Train to play. Use the body as a tool, breathe into the earth and find the value what makes fitness amazingly awesome. It's not childish, it's child-like and you get to go back to a place where life is simple and fun. Find your creativeness, use your imagination and learn things that were part of our lives before we became overthinkers and self sabotaging our own individuality.   

The Unyielding Power of Dumbbell Training

In the realm of strength training, few tools rival the dumbbell's versatility, effectiveness, and raw, unadulterated power. These humble, yet mighty weights have been the cornerstone of countless physiques, from the chiseled gods of ancient Greece to the modern-day titans of the gym. Dumbbell training is more than just a form of exercise – it's a journey of self-discovery, a test of willpower, and a declaration of strength. Men such as Brooks Kubik, Arthur Saxon, Franco Columbu, Sig Klien, all used them and benefited them immensely.

The Unrivaled Benefits of Dumbbell Training

Dumbbells offer a multitude of benefits that set them apart from their machine-based counterparts. For one, they allow for a full range of motion, engaging stabilizer muscles and promoting functional strength that translates to real-life activities. This is particularly evident in exercises like the dumbbell shoulder press, where the absence of a fixed path forces the lifter to engage their core and stabilizers to maintain proper form.

Moreover, dumbbells are unilateral, meaning each arm or leg works independently. This unilateral nature helps identify and rectify strength imbalances, a common issue that can lead to poor posture, decreased athletic performance, and increased risk of injury. By strengthening each side individually, lifters can develop a more balanced physique and reduce their susceptibility to these issues.

Furthermore, dumbbells are incredibly versatile. With a single pair, one can perform dozens of exercises, targeting every major muscle group. From the classic dumbbell bicep curl to the more exotic dumbbell snatch, the possibilities are endless. This versatility makes dumbbells an ideal choice for those looking to streamline their workout routine without sacrificing effectiveness. For the most part, the basics will always be best.

The Mental Fortitude of Dumbbell Training

Dumbbell training isn't just about physical strength; it's also a mental gauntlet. The simplicity of dumbbells belies the complexity of the exercises and the mental toughness required to push through challenging workouts. As you stand in front of the mirror or sweating it out in your dungeon, dumbbells in hand, you're not just lifting weights – you're facing your fears, testing your resolve, and forging an unbreakable spirit.

The mental aspect of dumbbell training is often overlooked, but it's precisely this aspect that separates the champions from the mere mortals. The ability to focus, to push through in the face of fatigue, and to emerge stronger on the other side is a quality that transcends the gym and beyond. It's a quality that can be applied to every aspect of life, from the boardroom to the battlefield.

What Made Dumbbells Stand Out With The Old Timers Compared To Today?

The giants of yesteryear took Dumbbell Training a little differently. Although performed for aesthetic purposes in several cases, they were mainly pure strength builders as the physique was being developed. It was taken to a level where it wasn't merely relied on to build a body for the sake of bodybuilding, it tested the very best at their core to what strength truly meant in a time where muscle building was still a taboo thing. It wasn't like you can find a gym on every corner in the city, they were a secret sanctuary, a club for like minded men to harness their potential for being the strongest they can be. If you couldn't find a gym, you ordered the dumbbells through Mail-Order Courses that gave you a blueprint on how to develop your strength and physique, from the light work using tension made by Eugene Sandow, to building rugged muscle that used progressive overload by Bob Hoffman. 

Today, with more gyms (very few that matter) roaming around, there are more options than ever. This is a good thing but also has its flaws because in the Fitness Industry, things can be written using contradictions, scientific analysis that bares some merit but not fully as to what makes Dumbbell Training a tool for strength and not rinky dink aspects of group classes that involve weights lighter than a steel pipe. When it comes down to it, the old timers perfected the art but it has become a lost entity which we can reutilize to our advantage, to challenge our bodies but not kill ourselves in the process.

Being Smart About Dumbbell Training

It's important to understand the concept of how Dumbbells work to make you a powerful being. Like I said earlier, the basics work best and adapting to build on goals and developing the type of strength you want. Using too light of a weight and thinking you're going to turn into Superman isn't going to do much; on the other hand, using too heavy of a weight and thinking you're some bodybuilding resurrection of Ronnie Coleman, be prepared to be hurt and have trouble moving your body properly as you get older. It's about progression, alertness and understanding how to build the body while reducing injuries as much as possible. Strength through brains and brawn compared to just hoisting weight and hoping for the best. 

I would suggest investing in a home gym with Adjustable Dumbbells. You have options to get ones for lighter weights that could be useful and train that go up to 140 lbs, or you can get a set that goes up to a crazy amount of weight like 300 lbs and build strength that made men like Saxon, Grimek, Pearl & Park legends. Building strength that matters as opposed to just showing off what you can do. Stick to the basics such as presses, squats, pulls and grip work but also work on control, pace and weights that keep you strong; not just for muscularity but for health as well. 

For courses on the pure aspects of training with Dumbbells my suggestion is to check out Brooks Kubik's Books And Courses.....Mainly.

Dinosaur Training Secrets Vol. 1-3

Dinosaur Arm Training

Gray Hair & Black Iron (For Older Lifters)

Dinosaur Strength & Power Course #5 Dumbbell Training

And Dinosaur Dumbbell Training

Go kill it in your training endeavors and make the dumbbells work for you, not against you. Be healthy and amazingly awesome. 

The Eagle & The Hawk

A story I wanted to share with you today is one I forgot to mention around my birthday. Although it was brief, it was one of the coolest displays of nature I've witnessed in a very long time. While floating on the river and getting a farmer's tan (still have it in my arms, torso & my legs from the knee down LOL); me, the wife, her brother, his daughter were having a blast and I believe it was my other half that pointed out something perched up in a tree behind us. It was a bald Eagle.

Just seeing the site of one that was maybe 50-60 yards from us was insane let alone what was about to unfold. As this majestic bird just casually sits and take in the summer air, a hawk starts roaming around on the other side of the river that was the side of a mountain. The Eagle sees it and starts flapping its wings and starts flying above our heads. We didn't know whether the hawk was seen around a nest or it just flew around looking for prey but what began as two predators circling the river turned into something glorious that had to be seen to be believed.

The two powerhouses started circling each other and the Eagle would come back onto the tree it sat before or go towards a tree on the mountain side but then the Hawk stopped at a place the Eagle didn't like and they started going at it. The Eagle flew into the spot where the Hawk was at and put up one epic fight. They went at it for what seemed like an eternity but it only lasted maybe a couple minutes. You can hear the screeches from both birds in that spot and the Eagle chased the Hawk out. It was fucking bad ass and the Hawk leaves the spot just flying off into the distance while the Eagle was victorious and circled around the area in a glorious flight of triumph. 

If there was ever an unexpected birthday present, it was this. Being with family, floating the river, eating and drinking & getting to see two great Birds Of Prey fight a battle that ended with the American Bald Eagle winning. I don't know how much more American you can get than that. 

This was one of those moments that stand the test of time in your memory and witnessed by people you love and it's on your fucking birthday. What more could you ever want to happen or see? I feel honored to have witness such nature and having a blast that was full of laughter, music, pontoon boat, rafts, food, swimming and more. Cherish those times cause although I've seen Eagles roam here, I've never witnessed them battling until then. You don't get things like that in the big cities. I love living here and got to see that. 

Hope you enjoyed the story and have an amazingly awesome day. 

A Powerful Boost Of Testosterone Through Isometric Training

 When it comes to building strength and increasing testosterone levels, most guys focus on traditional weightlifting exercises like bench press and squats. But there's another, often-overlooked method that can deliver impressive results: isometrics. How the fuck does that even work? Let's jump in and see where it leads. These exercises might seem simple, but they're not to be underestimated – they're incredibly effective for building strength, increasing muscle mass, and boosting testosterone levels.

-The Scientific Aspects Of Isometrics and Testosterone

Research has shown that isometric exercises can stimulate significant increases in testosterone production. One study published in the Journal of Strength and Conditioning Research found that isometric strength training increased testosterone levels in healthy young men. Another study published in the European Journal of Applied Physiology discovered that isometric exercise-induced testosterone boosts were linked to improved muscle protein synthesis. For older men, it may give off great spikes with consistent training and other factors of exercise. So, how does it work? When you perform isometric exercises, you're creating intense muscle tension, which triggers a cascade of physiological responses. This includes increased muscle fiber recruitment, neural activation, and – you guessed it – testosterone production.

-The Benefits of Isometrics for Testosterone

1. Increased Muscle Tension: Isometrics allow you to generate maximum muscle tension, which is a key driver of testosterone production. By holding a contraction for an extended period, you're sending a strong signal to your body to produce more testosterone. 

2. Efficient Strength Gains: Isometrics are unbelievably effective for building strength, which is closely linked to testosterone levels. By getting stronger, you're creating a more anabolic environment in your body.

3. Time-Efficient: Isometrics are often quick and easy to perform, making them a great addition to your workout routine. You can fit in a few sets of planks or wall sits during your lunch break or after a workout. On Their own for a good 20-30 minutes, you'll be having a surge that feels like you can take on the world. 

4. Injury-Friendly: Isometrics are low-impact, which makes them perfect for guys who are recovering from injuries or dealing with joint issues. You can still build strength and boost testosterone without putting excessive stress on your joints. How can you not want to do this kind of training?

Since I've combined 60 Sec Isometric Push-Up holds and the 7-12 second intense holds into these workouts, my energy has shifted, strength has gone up, starting to see better definition, muscles have hardened more and my other workouts go crazy, even broke a small PR when I wasn't even at my best. That's part of the reason why Isometrics is so powerful in how they carryover to other forms of training and in life.  

Be amazingly awesome and build strength that would amaze others and have that surge of energy and lightness.