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. 

Back At The Bands And Getting Some New Updated Pics Going

The weekend has been a good one so far and getting back to the Dopa Bands after a couple days off from them was a breath of fresh air. Did my 500 Hindu Squats & 500 Steps on Wednesday, spent Thursday doing some crawls, Friday I was back at it doing a circuit. Took my Hercules Pre-Workouts Capsules and whether it was the two day recovery or something really clicked with the Capsules, this workout had a surprise for me.

As I was still feeling some soreness in my thighs, figured I'd get some upper body training in with the band and see what I can do. Chest Flys, Wave Pulls, Hook Pulls, Curls & Tricep Pulls for 10 reps each. Like I said, I don't know if it was the recovering or the capsules but as I was getting into the rounds, this insane burst of energy came over and I was cruising through that fucker like a breeze. 10 Rounds in (500 Reps), I knew I had to keep going. 20 Rounds in (1000 Reps) and still didn't feel anything was peaking so I went even further. Went 30 Rounds (1500 Reps) and still didn't feel tired or winded. I did want to keep going but something told me to take the win because I already broke my PR by 10 Rounds. 

My conditioning has gotten a hell of a lot better and now, at least for the moment, progress to doing a minimum of 1000 reps with the band during this coming week. As an experiment and give it a couple workouts to see where it leads. So yesterday, visiting some family, I did some Isometric Training earlier in the day and then a short bit after I got home, went to the park and did 500 Reps with the band doing my Deck Of Cards workout from the Pirates. Put on some tunes and went at it. If there was one moment that made me question my sanity was getting 2 Jokers in a row which I had to do 50 of the Propeller Exercise each. Since I was still feeling some soreness in my thighs, it was slightly more difficult than usual but I kept at it and pushed through. Finished the deck with a smile on my face man.

So, when it came to the Isometrics, I thought I'd take some new shots post workout for a bit and some of these came out not too shabby, not going to let it go to my head because I still have work to do and improve on things (always room I say) but after months of Bands and other things especially with my Isometric Training, I'm happy with what I've achieved. It's no Classic Physique stuff or looking like some meathead with an ego, just me and my development. No Steroids, No HGH, No Peptides or any of that crap. Hard work, focused energy and keeping the journey going. I'm between 228-232 at the moment and that's fine with me. Lose a bit more little by little as time goes on and not try anything stupid like lose something like 60kg in less than 2 months, I may be nuts with what I do but I'm not risking my physical and mental health for something as messed up as that or itching for a hospital visit. 

Small improvements, may not be seen as a wow factor or anything but I do like knowing that I can make those things happen and keep kicking ass. Going to be doing more bodyweight stuff as the spring rolls along going into summer, maybe focus more on stimulating the muscles and not do crazy high reps. Every now and then maybe but do enough where I'm near 85% fatigued but still have reps in the tank. I don't plan on doing more of the band stuff once the summer hits but that doesn't mean I'm not getting rid of it completely. Use it more of a warm-up or finisher to the other stuff I do. Maybe a finisher after hammer training, that'll be fun as hell.

Training is about discovering yourself and finding your capabilities in those moments of what is possible as you progress. Conditioning is your greatest asset but don't neglect your tendons and ligaments. Work with what you have, listen to your body and keep things low skilled especially with bodyweight training, the basics are where they're at. You got this and always leave your sessions with gas in the tank. Don't ever push to exhaustion or even unable to move well for that matter, that can be more harmful than good. Be amazingly awesome. 

Can Disney Inspire You To Move?

Some things will just give you the urge to move and play in the most random places. Or was it designed that way? Who really knows, but what I do know is that last night, I had the urge to do Isometrics but something else had me doing something completely different. I was watching the new film Disneynature put together about Orangutangs and really enjoyed it. 

The little story about the species in different families, forming bonds and seeing the young ones learn by mimicking their mothers was just fun to watch. So fun that it made me want to move around like an animal in our living room. Just crawling, doing switches, forming patterns and playing for several minutes. No structure or routine, did whatever came to my head and had a blast. My back was loosened up, felt very relaxed and the soreness in my legs from the squats and step ups yesterday faded out.

Took patterns and moves from things like Movement 20XX and Ed Baran's old Animal Kingdom Conditioning books. I wish Ed was still in business selling these, they were my true introduction to Animal Workouts. It's exciting to do stuff like that and reap the benefits of muscle building, conditioning and hitting those neurons in the brain. 

Sometimes a few minutes playing like an animal will give you that boost of energy that makes you feel great. Endorphins kicking in, that relaxed state of being and just letting go and be wild. I couldn't stop smiling afterwards, that's the effect it has on me. Took a cold shower afterwards and let things sink in. I wanted to keep going but didn't want to wake up the wife. 

Whenever I do this, something within me changes, something amazing and having that surge of strength and power. It's like transforming into a Super Saiyan without needing to get angry. It's a release that puts you into another realm of calmness and focus. That's the true nature of moving like a beast in the wild. Get Movement 20XX and learn exercises that are just insane to test out, plenty of beginner to advanced exercises but overall, let your mind run free. 

I encourage you for those who have Disney+ to check out Orangutan and see a story unfold of the Heaviest Tree-Dwelling Ape of them all. Be wild, play and have a blast using your imagination. Be amazingly awesome.