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. 
