High Rep Training Or Isometrics: Which One Is Better As You Get Older?

 With advances in science, nutrition and fitness training, it still boils down to how an individual adapts and maintain throughout their lives. High rep training can be very beneficial when it comes to being in top condition, hell I'll do up to 500 Step Ups in a workout and have written about it a time or two, also do 500 total reps in circuit workouts with the Dopa Band. To an extent, it has its perks and can do wonders. However, certain exercises are not meant to be done in high reps like one arm push-ups or hundreds of burpees, what's to be gained from that? Where's the long term benefit? 

The greasing the groove method of high rep training is a lot more beneficial than trying to hundreds of reps within a fixed time. Do pushups here and there throughout the day, pull-ups or whatever BASIC movement. Gives you time to rest and be fresh when you get to a new set. Herschel Walker was a big advocate for this and other athletes. Do what works for you. As you get older, you might need to do as high of reps or total reps. You're not going to see many people do hundreds of squats and pushups at 70 or 80, some can at that age and it's incredibly impressive but how necessary is it?

With Isometrics, it can benefit just about anybody. If you've never worked out a day in your life or are a seasoned vet, you can enjoy the benefits of Isometrics. Once you feel it, even at a small percentage, it can work your musculature like a charm and develop strong tendons and ligaments. There are different types of Isometrics but the Yin & Yang are Overcoming & Yielding Isometrics. Overcoming is doing a hold at a fixed point and you can't go any further. Going against something immoveable. Yielding is holding a position where you fight against gravity and keeping that position as best as possible (plank, horse stance, wall sit, L Sit etc.). Now there's a way to combine the two called Super or Hybrid Isometrics where you take a position where there's a stopping point but you're fighting to keep that position using a strap or a loop like putting a strap on your legs to squat up but you stop and hold that position while fighting gravity at the same time. 

Isometrics can be extremely adaptable and virtually done anywhere and depending on the intensity, it can be short or long with the type of goal you're going for. Isometrics can be used in a variety of ways to warm ups, cool downs, in between sets, working around injuries, strengthen an area of the body to even things out, a workout in and of itself or as a method to use for purely strength training and do activities the rest of the time. 

What method of training is better for you as you get older? In a nutshell, neither is better or worse than the other. It comes down to what benefits you the most and gives you the type of quality training that helps you live long and prosper (for you Trekkies). Both have their pros and cons but both can be used in different ways. They can be used on alternate days, used for recovery, used as supersets, do splits for certain muscle groups, whatever keeps you strong and going. We all follow different things and make changes but it doesn't mean we can't do what we love. Train to what helps you. I've done both in the same workout and on different days or done one exclusively for a period and changed it up. 

Keep training and make the most of what's possible and learn the basics. Have an amazingly awesome day. 

Are Isometrics The Forgotten Secret Of Strength Training?

 If you've ever read my article on Isometrics being the Game Genie Of Fitness, it should give you a hint to the answer to this question, but just in case you haven't gotten the memo....When it comes to the old time strongmen, the one thing they have in common in most cases throughout the early 20th century to today's legends is the use of Isometrics. For some in today's world of the influencer and trendy shiners of gadgets and other equipment, Isometrics isn't as big of an influence or not as understood as it should be. It can be seen as a foreign thing and it doesn't give off a massive following. 

For centuries, Isometrics whether inadvertently or intentional, has been used as a means to keep certain aspects of strength in the realm of warriors, laborers (slaves in many cases), athletes, archers, gladiators, farmers and many more. I didn't understand much about Isometrics until I read Matt Furey's Gama Fitness Course and started studying up on it all the way up to learning about Zass, Maxick, Otto Arco, Dennis Rogers, Steve Justa and the man of the 1000 lb Squat Bud Jeffries. Getting several courses like Overcoming Isometrics and others, it became apparent that Isometrics truly have stood the test of time and have become a lost art along the way.

I've shown a few Isometric videos here and there and performed a few myself on film and it's awesome to see how known they've become in some circles but at the same time it's sad that many can't even do some of the simple holds, but hey there's always time to learn them. The truth is, despite the simplicity, even the simple Isometric holds can be very demanding and holding for 30 seconds can feel like an eternity. It happens a lot and it can be grueling doing various Isometric positions for 7-12 intense seconds and then with little rest, adjust to the next one and keep going, most can't handle that.

When you truly start to understand the concept of Isometrics and how to apply them whether doing Overcoming, Yielding or a Hybrid style, you'll start to see why they've been a real backbone to how getting fit and strong is. Do what you can and make little progressions but never turn away from the basics and using Isometrics to enhance your strength and fixing some of the weak parts of your body. 

For simple equipment to train with Isometrics, check out here... 

Happy Veterans Day

Keeping The Body Loose

 As we get older, the numbers game when it comes to high rep isn't so much a priority as to what keeps the body flowing and being able to move with ease. Not everyone at 70 or 80 is going to be doing 500 push-ups or jacking up weights like they did in their 20's and 30's but they can learn to do things that lessens the injuries and gains certain aspects of energy. It's called mobility work.

We all at one point want to prove ourselves that we can keep up with others and fill our egos with such pride that we forget to do what keeps our bodies going even after all those "glory days." You do what you can but at some point, there's nothing left to prove unless it's to yourself and understanding that the numbers game was just part of the process and not so much the resolution or the true answer to what happens once we can't always do those things anymore.

Mobility Training and/or Joint Loosening Workouts have a much greater impact than we give them credit for, hell I've taken them for granted at times and learned some hard lessons that the less you do them, the harder things might get but if you consistently do them with intention, the more you find out that keeping the joints healthy bares greater merit than seeing how many push-ups and squats you can do. If you're consistent with certain numbers and sticking to the basics, that could be a totally different story but don't mistake what keeps the body loose yet powerful as some side piece for training. 

My style of Mobility Work consists of utilizing Joint Loosening, Flexibility and Flowing exercises that give my body the juice it needs to stay healthy. The Joint Loosening is more doing movements to relax the ankles, knees, shoulders, elbows, neck and hips, the Flexibility can be something like static or isometric stretches, DDP Yoga, Stretches from the book Stretching and other things, the flowing movements are more animal combinations and mix and matching things that go together to create a workout that can be intense but feels great at the same time. Sort of like Movement 20XX.

You don't have to turn yourself into a contortionist to have a flexible and mobile body but it is important to make sure the body is healthy for the long haul. Injuries come and go, some have been more severe than others and it is apparent that we keep our joints strong more than how big our muscles get or have some type of physique that looks like a million bucks but buckles quick after a bum knee. Our body is a tool that should last as long as possible and not go through such extremes to make it look or act like it only has a short time and the rest is just waiting for death. 

When it comes to Strength Training, you can lift weights, do bodyweight or whatever that keeps the body strong and durable but when it comes down to it, the most versatile form of Strength Training IMO is Isometrics. I've said it before and I'll say it again, Isometrics are the Game Genie Of Fitness meaning they're the cheat code to youthful strength that keeps on going and makes the joints so damn powerful that it may seem like you have an adamantium skeletal structure. If you ever heard of Wolverine from the X-Men you'll know what I'm getting at. I've had my own share of injuries but if it wasn't for Isometrics, I'd have tons more and may even be completely crippled but I do my best to not think or dwell on that kind of thing. There are many ways to do Isometrics but my favorite style is Overcoming & Hybrid. Some days, my workouts are exclusively Isometrics, others are in combination to what else I do. 

Another way to keep the body strong and loose is doing Dopa Band Workouts. You may not be as explosive, fast or even technically sound as a wrestler or MMA fighter but you can adjust things that strengthen the muscles in a variety of ways that reduces injuries and have an automatic coach that shows you what you may be doing wrong and helping you correct mistakes so you can be better at your other endeavors. I've done enough workouts now with this thing that I know what it can do in terms of keeping the body strong and healthy without needing to go full bore all the time. It stretches you, it makes you learn new ways to move effectively and you can adjust the resistance by just a few steps. 

Keep up with maintenance even when you're young, it goes a long way because the less you do mobility type training, the more it might bite you in the ass later in life and end up like a lot of injured people that do things like hardcore Crossfit, Powerlifting and other things. Be amazingly awesome.   

Get your 10% OFF Discount at Dopamineo by entering POWERANDMIGHT at checkout.  

The Double Whammy Of The World Fit Iso Trainer

 When it comes to equipment, very few can top the other but depending on the goals you have, the type of equipment is more suitable to what you want to do more than just having tons of stuff laying around. Over the years, I've gotten Sandbells, Resistance Bands, Hammers, Clubs, Mace, 60d Penny Nails and have a few ab wheels and they're all essential to my regular training but a personal favorite is the Worldfit Iso Trainer. I got the thing on accident as it was part of the wrong order I ended up getting since I ordered the Worldfit Pull-up Handles originally. I got the handles eventually but the Strap was a blessing in disguise.

The Iso Trainer is not just a thing for Isometrics, it doubles as a Suspension Trainer as well. I call it the double whammy because you get more out of it than you think. Having it as a Suspension Trainer adds variety and a whole other plethora of exercises to choose from. I've done Pull-ups, Push-ups, Rows, Rollouts, even Tricep Extensions with this thing and it just feels awesome. The handles are very comfortable and the strap is very sturdy and durable as it can hold up to 400 lbs from what I understand so many people are able to use it. 

You can mimic many exercises of isometrics and when I train with it along with my other Iso Strap, it gives me some of the best workouts I've ever had. It brings that old school vibe like the way Alexander Zass did with his Isometric Chain exercises. You can mimic practically the same exercises as he did and build serious muscle along with developing the tendons that look like they were carved out of granite. It's also very simple to use and van be put into a carry on bag for traveling. I would take it to the park with me, put it around the back of the basketball hoop and do some suspension work or do Isometrics on the ground. Very light as well.

Equipment should be versatile and utilized to the degree where it gives you a good workout almost regardless of where you are. Since my Sciatica is healing up, I will be getting back to Isometric Training and it's making me anxious to whip out that strap again. Isometrics is one of my all-time favorite styles of training and have written countless times about the awesomeness of Overcoming Isometrics. Some days, Isometrics is all I want to train on and it fuels that relaxed yet at the same time ready type of energy and strengthens those weak areas. 

How much does this thing cost? Well certainly not more than 200 bucks like some "Bodyweight Exercise Guru" sells for a single book (fucking ridiculous man), it's roughly 40 bucks which is crazy since you are able to make up so many workouts and learn way more exercises than you would've thought of. When you add Red Delta Project's Suspension Calisthenics book for maybe another 10 bucks on Kindle to the mix, you get a great variety to create virtually any type of workout you want almost anywhere. That's less than the cost of the average monthly gym membership. You'll learn the ins and outs of what works and what doesn't along with having fun with this bad boy. If you throw in a door attachment, there's no reason you can't do some solid suspension training at home and progress. These three things can make the world your oyster and train in ways that didn't seem possible before and it's very well within most people's budget. 

That's one of things I love about training is finding things that are suitable for a budget that works and get the most out of it without needing to use up your paycheck. I'm sorry but I'll take those things over a book some shmuck who thinks it's worthy of pricing that looks like shit and can't make it affordable to people that could use it for their benefit. If it's worth it to you and you've saved up enough to get it, go for it and I really hope it brings you incredible results but it shouldn't take you weeks or even months to save up for something like that, that's a lot of money that doesn't involve groceries or bills. It's robbery in my opinion and full of snake oil crap. There's a difference in someone being cheap and someone who's on a budget, learn it. I believe in top quality things that are in a comfortable range for someone, never should someone be guilt tripped into choosing either a book that costs more than a family meal or getting groceries for your family for the week, that's just not right. 

Anywho, I hope you find this article interesting and take a chance on the Worldfit Iso Trainer, the book and door attachment can be bought later if you want or not at all, it's up to you. I just want to give you an idea of what is possible without the need of a ton of equipment and you can snatch it up and use it for long term health and fitness. Be amazingly awesome and keep at it. 

Why Are Hybrid Isometrics So Effective?

First of all, what in the blue hell are Hybrid Isometrics? Some kind of supernatural entity of exercise? Doubled forms of fitness to create some kind of Superhuman? Although it sounds cool, Hybrid Isometrics are mainly an advanced variation of Isometric Exercise that takes you some steps further to achieving great strength and muscle building. I didn't make up the name, that goes to one of the most prominent trainers in the art of Isometric Training today and that's Matt Schifferle.

Now, what makes up of Hybrid Isometrics? It's literally a combination of Overcoming Isometrics & Yielding Isometrics. Overcoming is the style where you work against something immoveable and stay at that sticking point for intense contractions in a Push/Pull/Squat/Grip Format. Yielding in a nutshell is the type of Isometric Training where you're fighting against gravity such as a plank or horse stance for example. The Hybrid style by definition of the first two styles is the combination of hitting a sticking point while going against gravity at the same time. Here's an idea of doing a Hybrid Plank (This engages the Core far more than the regular Plank plus you're working your lower back and hips from sagging by pressing against the strap). 

How are these as affective if not more than typical Isometric Exercise? Because of the combination of both Yielding & Overcoming styles, you're generating a different level of strength training in order to successfully hold positions for either time or through the 7-12 seconds of intense contraction. It puts a different spin on what constitutes being in a position where the muscles are working harder than normal and not particularly isolating certain muscles either, you're literally working many muscles in order to stabilize yourself. The real effectiveness is that it doesn't take long to really feel it and you aren't going to last very long doing some of these exercise which in the case of plank, if you can hold the elbow or even palm plank for 2 minutes or more, the hybrid would put most people down within 30-45 seconds or less. It is very tough to do and is a plank on steroids. However, because of the short amount of time you'll hold this position, you're going to build strength in ways that the regular plank can't. 

Isometrics are a fascinating form of training and the plethora of ways to work them can turn you into a fitness machine or can help you in rehabbing injuries. When it comes to Hybrids, they rank right up there as some of the simplest yet toughest exercises you can do. I use them as an addition to my regular Isometric Training. A great product you can use to work Hybrid Isometric is the Iso Loop. For other forms of straps to work your exercises check out StrapWorks on Amazon. Get the most out of your Isometric Training and for more info on what Hybrids are and some of the exercises you can learn, grab a copy of Overcoming Isometrics by Red Delta Project. RDP also has a Youtube Channel that shows tons of exercises, workouts and other tips on fitness training. 

Have an amazingly awesome day and train well. 

Combining Isometric Equipment For A Great Workout

 Isometrics can be done in so many ways that it's almost impossible to understand what's better when it comes to equipment or just your bodyweight. Right now I have three different things of Isometric Exercise Equipment that has more exercises than anybody knows what to do with: The Bullworker Iso Bow, The Worldfit Iso Trainer & The Transformetrics Isometric Power Belt. The Power Belt never really got off the ground because of the lack of reasons I'm not going to get into but it is a hell of a piece of equipment that you can take with you just about anywhere. The Iso Bow may not look like much but it packs a hell of a punch if you use it right and gives you a hell of a workout. The Iso Trainer is extremely versatile as it not only does Isometric Exercise but it can also be used as a Suspension Trainer that holds up to around 400 lbs so you can do pull-ups, dips, rows, one-legged exercises, Triceps Extensions, Twists and other things as well.

Yesterday, I worked on all three to get in a great workout doing exercises ranging from pulling apart, curls, squat, presses, bow and arrow, hybrid isometrics and others. It was one of the most fun Iso workouts in a while and felt like I got a lot done in a short amount of time. I've been leaning towards Isometrics in addition to Sprint Training which has helped me shed some fat lately and although I have a good road ahead of me, I'm already ahead of the curve. I will be showing results around next week in regards to achieving over 100 sprints since I started. 

All three of these pieces of equipment can fit into your bag and you've got an entire gym that weighs less than a few pounds. The only people that I know that have experimented with Isometrics far beyond most people were/are Bud Jeffries, Steve Justa, Zenkahuna and a few others. They practically wrote the book on what you can do with your imagination when it comes to Isometrics. There are authors who've written basic elements and a few creative ideas but these guys took Isometrics to heights that just can't be matched. With the exception of Matt Schifferle's Hybrid Isometrics which are very innovative, very few can match the amount of exercises you can come up with. 

From the days of Alexander Zass & Maxick to the overwhelming plethora of training modalities today, Isometrics are a timeless form of training that can be done in so many ways it's not possible to count all the exercises you can do when there's so much to be added onto. As long as you keep it basic, creative and just enough to work with, you can go a hell of a long way to getting strong, fit and keeping you interested for years on end. Isometrics are essential to a healthy life and reap more benefits than I care to count.

Sometimes one piece of equipment isn't enough because to me, it's not about expanding equipment per se, it's about expanding your horizons and creating workouts that hit those sweet spots that certain things may not hit. I'm not saying MORE is better, I'm saying that options can be a good thing. You don't need to try to build an entire gym in less than 300 square feet, just a few things that give you that edge and that are inexpensive without killing your budget. 

The closest thing to the Iso Power Belt I know of that can be used is the Iso-Loop but you can also utilize a strap from Strapworks which you can find on Amazon as well to use for the length you need to get the most out of your workouts and are very affordable as you can do DIY work. It's just as strong and durable. The Iso Bow is just a bad ass and yeah it's smaller but like I said before it packs a punch as you can do both isometrics and dynamic tension exercises. 

Get crazy strong using Isometrics and unlock some of the creative exercises you can come up with to achieve insane goals. In recent times, one guy who did Isometrics for the majority of his workouts got so freaking shredded that it took notice on the bodybuilding stage while being in his 60's. Richard Monoson is a chiropractor in Southern California that has one of the most intense physiques of a man at any age. His Isometric training is pretty basic but proves what it can do for your body regardless how old you are. Very humble man as well. 

Keep being amazingly awesome everyone and keep achieving your goals. 

Isometrics In The Days Of Zass Compared To Today

 Isometric Training has gone through many variations over the years from the days of the Shaolin, Yoga and throughout the 60's. The man that took Isometric Training to a peak until many decades later was Alexander Zass who utilized Isometrics to create the best strength program for building tendons and ligaments which evidently helped solidify him as one of the greatest strongmen of all-time. Using handles and an adjustable chain, Zass turned simple and advanced exercises into a powerhouse of training modalities that still baffles those in the Physical Culture World today.

Although he was around 5'7 and 170 lbs, Zass had strength that many today can't even fathom. The way he bent steel was extraordinary and the musculature would make even today's physique contestants look weak. His style of Isometrics can still be seen today from another perspective. Very few famous strongmen since then have really dug into the very depths of Isometric Training and some even refer to Charles Atlas as an Isometric Advocate. Although Atlas did practice certain aspects of Isometrics, Dynamic Tension wasn't an actual Isometric intended program. The exercises done in DT can be used as Isometric Exercises but it was never programmed that way. 

In today's world of miss/complicated information, gadgets, gizmos, gimmicks, equipment that is sometimes a little out there and costs more than a down payment of a car, Isometrics is pushed more to the side and even fewer people truly practice it as an art and programmed training system. I would think in some ways, Zass would be rolling in his grave in shame to what has become in Physical Culture. Don't get me wrong, some of the stuff today is good and some people really go after Isometrics with a vengeance such as the Bioneer, Matt Schifferle of Red Delta Project, Johnny Grube, the mysterious Paul Wade with the Iso-Chain and others. The two biggest advocates of Isometrics in their time were Bud Jeffries & Steve Justa. In their time here on this big blue, green and crazy rock we call earth, they were experimenting with Isometrics more than anybody else. They came up with stuff some of us are still doing today and there were things they were doing most wouldn't even try to attempt cause of how crazy they were. Justa himself was doing workouts that lasted hours, did holds that ranged from 3 seconds to over 5 minutes and exercises that hit angles more than the Wonkavator went around a city in England. They were revolutionary in the modern era, they were our generation's Zass.

More studies have been done in recent times on Isometrics but it's still not so much a taboo in fitness but more of a Black Sheep in the world of Fitness in the sense that it's pushed to the side and doesn't get the attention that it deserves. It isn't sexy or glamorous looking unless you see some crazy motherfuckers at a playground in New York where exercise is treated like the badassery of Basketball in Rucker Park. One of the best authors today on the subject of Isometrics is Matt Schifferle of Red Delta Project who's enthusiasm is just contagious. His take on using your bodyweight and/or minimal equipment goes to another level of building muscle and strength. His style of Hybrid Isometrics takes strength training to another realm of 21st century Physical Culture. Although guys like Steve Maxwell gives a ton of credit and powerful admirations to Isometrics, Matt brings that youthful and simplistic approach that's relatable to a younger audience. Maxwell is a legend no question and his style works great with most people, I'm just a bigger fan of Matt's approach. I find he brings more energy and excitement as oppose to Maxwell who's a bit more low key, still simple and full of knowledge since he's been training longer than most trainers today have been alive. 

I will always say that the best Isometric Equipment is the Transformetrics Isometric Power Belt but it's hard to promote that since it never really got off the ground. You can use just about anything to do Isometrics with and some have made DIY equipment like Maxwell, Schifferle and the late Bruce Tackett that made the Hook. Today's big products on Iso Training is more geared towards the Bullworker (like the Iso-Bow) and the Worldfit Iso Trainer. These are incredible for training Isometrics and can be used by anybody from the couch potato to the world-class athlete. Create workouts that take your fitness into the stratosphere. Zass would be a big fan of these. 

Practice Isometrics regardless of your age and make them interesting, simple and as low-skilled as they can be because those are the best exercises that will get the job done. Build strength most would be baffled by and lessen your chances of injuries. Keep being amazingly awesome everyone. 

Another piece of equipment that is great for Isometric Training is using The Rings, grab a set and use my Discount Code POWERANDMIGHT at checkout to get 10% OFF. 

Why Hybrid & Overcoming Isometrics Are So Damn Effective

 

The bulk of my training, at least 70% of it is Isometric Training working exercises from all sorts of angles and using my bodyweight, a strap, a hand towel and a wooden dowel as equipment. The rest of the time, I just pick and choose various things like step-ups, loaded carries, hammers, mace and resistance bands. When it comes down to it, Isometrics is the most versatile form of Physical Culture. You can do them practically anywhere and just about a limitless variety of exercises that can stretch the imagination. 

My favorite forms of Isometrics are the Overcoming & Hybrid variety. For those wondering what these are, Overcoming Isometrics are exercises where you push/pull/squat against an immoveable object such as a strap, a wall or using your own bodyweight. A Hybrid is a combination of both Overcoming & Yielding Isometrics where you do an exercise such as a Push-up, Pull-Up or Squat that tackles the immoveable format while fighting against gravity. To learn more about Hybrids, check out the book Overcoming Isometrics by Red Delta Project. These forms create what I call the Game Genie of Strength Training (In other words a cheat code) to develop strength that not only can be utilized maximally but also doesn't put wear and tear on your joints while also developing a powerful physique.

The results you see above are just part of the journey of my fitness career and one that has helped me heal injuries when needed and to build strength in the tendons and ligaments to sustain a strong skeletal structure. Isometrics are so damn effective because of the intensity you can put into it and create workouts that are short and to the point without needing to do hundreds of reps of anything unless that's your choice to go for. They provide a structure of being utilized as a warm-up to get the muscles ready for dynamic movements but also as a cool-down or finisher to keep yourself strong and energized after a hard workout. By themselves they're incredible for those days where you don't want to do a whole lot but can get plenty done and depending on the intensity, you'll feel it almost immediately when done right.

I try to keep the exercises to a minimum working as many muscle groups as possible without tiring out. Hitting the arms hard with curls and Hybrid Push-Ups, work the back doing mainly deadlifts and various rows, shoulders are bow and arrow pulls and overhead presses, legs are wall sits and Zercher Squats, Chest are also done with the Hybrid Push-up & Hybrid Plank along with The Crossover using the Iso-Bow and the Core is pure Bodyweight doing Gymnastic type Isometric Contractions such as the Hollow & Arch Body Holds, Side Planks, Dead Bug Crunch & the Side Bends. All in all, a workout varies from 5-20 min depending what I want to do that day. To make the intensity effective and efficient, I do the classic "SSSS" sound on the exhale for the 7-12 seconds or until the breath is completely done. 

I like the Yielding Isometrics which is basically fighting against gravity and just holding a position with less intensity which I do from time to time such as Fist Planks, Horse Stance, Iso Pull-Ups, Lunges and the Gymnastic/Wrestler's Bridges. They're awesome for building strength and endurance in certain positions and sure as hell are great for flexibility but the Overcoming versions always made me feel tighter, faster and gives me greater focus on what I want to work on. When I really focus on them, I always also feel lighter and leaner. You do have to be careful however because if you go too hard for too long, they can wipe you out and tax the CNS so be sure to recover when needed. You can do them everyday just vary the intensity. 

They're also very effective because it doesn't also rely sole on strength, they can have a cardio effect too because you can blast through a ten minute workout and feels like you ran sprints because of the jacked heart rate. When you contract hard and put as much as you can into it, you can be breathing hard after just a few seconds and need to recover. With less intensity, you hold for let's say a minute or more and slowly but surely your heart rate goes up and the lactic acid builds up after a bit (try doing the Hybrid Push-up or Squat for a minute and see what happens). I've done a Hybrid Push-Up for a little over a minute and was breathing hard like I just ran a 10 second sprint, it is that intense. 

In Overcoming Isometrics, the author throws in the scientific analysis along with the compartments of the various chains (Push, Pull ect) that equip the level of intensity and strength needed to make a workout effective. Now many know that Isometrics have been around forever yet is still so underrated because it's not fancy or so complex like with other Mainstream Fitness Formats. The real key here, is the simplicity in how you train the muscles to contract along with low-skilled exercises that just about anybody can do. 

When it comes to equipment, there isn't a whole lot you need but if you want to add variety to get the most out of your Isometric Training, you can use the Rings, The Worldfit Iso Trainer, The Iso-Bow or the Swisses Pull-Up Handles. Just these few alone can provide more exercises than you can name. BTW, when you click on the rings and pull-up handles, there's a special discount in it for you when you punch in POWERANDMIGHT at checkout, just FYI.

Get the most out of your training with little equipment and build incredible strength and power that gives you explosiveness, agility, endurance and mobility in your other endeavors such as sports or other recreation. Be amazingly awesome and keep the journey going.

Lost Empire Herb Of The Day: Reishi Mushroom

Results Of Leg Training

I normally don't like showing off my legs when it comes to the results I've attained because of the accident and some areas seem off to me but overall from years of Squats, Step-Ups, Sprints, Animal Walks, Isometrics and other things, I think I've developed some decent legs with some muscularity. Not shredded by any means and I wouldn't call myself Quadzilla or anything like that. These legs have been through a lot and have kept myself in really good condition for the most part.

For a long time, I have always believed in keeping the legs strong, durable and having that workhorse mentality of doing what was possible yet still have gas left in the tank. Stumbled a time or two and have gotten my ass kicked on a few occasions especially on the mat doing BJJ but never thought about not doing some kind of leg training almost daily. Numbers have come and gone, workouts change, forming exercises that don't risk injury and keeping the joints healthy. 

I was never big on the Barbell Squats back in my teens and have done around 400 lbs but that's about it. Squats & Sprints were the big thing for me in those early years of bodyweight training and as time went on, switched to Isometrics and Step-Ups but the Animal Exercises were always my favorite. Not the biggest fan of Plyometrics but I did like the Frog Jumps & The Hindu Jumpers. For a period with the Jumpers, they were part of my 500 Rep Workout with the Hindu Squats and have done as many as 100 Jumpers in a row but never went beyond that. 

From time to time I'll still do Squats and such like doing 100 or so with my 50 lb Sandbell and holding in various positions like Bear Hug & The Shoulder To Shoulder. Step-Ups are my big leg exercise these days as I'll do several hundred to 1000 in certain workouts but also because of my attention span, I have to back off and do other things to keep me interested. Doing hundreds or more of Leg Work isn't my biggest priority but I will do them in spades to maintain conditioning. When it comes to strength, Isometrics are right up there because as long as my tendons and ligaments are strong, it keeps me strong in the long run especially if I'm hiking for a long period of time, hauling furniture up flights of stairs. I haven't even touched a barbell squat since I went to a seminar way back in 2011 when I met Bud Jeffries for the first time and as weird as that was even just doing partials, I just never got right with that kind of squat.

One workout I've now done a couple times recently was doing Step-Ups & Hindu Squats using a Deck Of Cards. I have to where the numbers come out to 450 Step-Ups and 225 Hindu Squats and that's a pretty good workout for the legs. You get both the Unilateral Work and Squat work in the same session which is a hell of a test for lasting strength, quad building, cardio and conditioning. I do my best to only rest by flipping a card and getting into position other than that, I'm off and running at a good pace for myself. One of these days I'll have to time it and see how fast I can do it. It's like paying tribute to Bob Backlund & Karl Gotch in the same workout. I do get bored doing just one exercise for an entire workout and as many times as I've done 500 Squats with those cards, this workout I find more appealing cause I get great leg work from the best of both worlds. If you think Step-Ups are a "lazy man's form of leg training" than you haven't done something like this and do it with solid efficiency and are full of shit in the first place to think like that. It's anything but lazy and as you do the squats, you'll sometimes feel heavier going up the step to do Step-Ups, it can be that brutal on the legs. 

 Most of the time, I like to show the results of my upper body because that's what you see the most from me since I wear baggy shorts and they cover the thighs. I'm just more skeptical of my legs because my scarring from my shin and my legs aren't my best feature. It is what it is but with the way I train, my legs feel great and rarely ever get sore and do my best to work my joints so I don't stiff up. I won't ever have the legs of a Tom Platz (quite frankly who really would?) or a William Gerardi but I'll take what I can get and keep those Tree Trunk California Redwoods going for as long as I can. 

Condition your legs, keep them strong and keep being amazingly awesome. 

Lost Empire Herb Of The Day: Mucuna

SBD (Simple But Deadly) Workout That Will Have You Shaking Like Crazy

 One of my favorite workouts as of late has been the Tabata Formatted Isometric Workout where I do the Horse Stance & the Fist Plank for 20 seconds on, 10 seconds off each for a total of 10 minutes. Just a few minutes of this alone would kick most people's ass. When it comes to the rest period, all you're really doing is preparing yourself to get into position. It's one of those tests of your strength and conditioning using Isometrics as a form of training.

Every few times I do this workout, I switch it up and instead of the Fist Plank, I would hold the push-up position mid way during the 20 seconds of work. It gets harder to hold as time goes but it's an awesome way to test your mental toughness. Two exercises that hit the whole body and can be done anywhere, anytime. Builds incredible tendon strength, power in the legs and works the core like a charm. Start with the 4 minute format if you can and build up by adding rounds. The longer you do it, the tougher it gets.

Yesterday, I wanted to amp up the ante by wearing my 40 lb Weight Vest the entire duration of the workout. I was shaking like crazy every single round but I made it through and it felt so damn good once it was over and I took that fucking vest off. I had no idea what was the tougher, the leg work or the Fist Plank because both were killing me and with the vest on, staying straight and sturdy in either one was a hell of a challenge. 

20 seconds in either position doesn't sound all that hard but until you've done it, you have no clue how tough it really is. When you go a full 10 minutes, it's going to take you to another level of strength you didn't realized you tapped into. It's very hard but sometimes you have to do hard stuff to find out what you're capable of. It's a test of will and no one is there to help you and in a sense, it's sink or swim, you either work your way through to keep yourself up and sturdy or you'll drop on your face your ass from exhaustion. 

The Horse Stance is one of those Isometric exercises that's been around since the dawn of exercise especially in ancient qi gong circles where thousands of years of practice has been laid out by generation after generation of masters and students. It's been used by martial artists, wrestlers, fighters, shaolin monks and it has been used to help rehab and heal injuries. To hold even the most basic form takes a certain level of strength and control. The Fist Plank is basically a plank on steroids where instead of being on your forearms or palms, you're on your knuckles forming a fist holding in a neutral position. This really tackles the core, grip, tendons in the forearms, stresses the arms and shoulders and hits the chest differently. Holding up for a minute straight is a great start, some come go as long as 5 minutes or longer, that's high level control and strength. Put them together, they make a lethal training combo.

You can do this workout not only Tabata style but a variety of ways, you can hold each one for a minute, rest and and do another round or go without resting as long as you can. These really dig into the little muscles and work the joints without impacting them like jumping or high reps does. It's a different way to train your body. It puts a spring in your step and makes you durable so you have less chances of getting injured. Isometrics are not to be messed with and they don't discriminate, if you're weak in either position, you'll find out soon enough. Try it out (just bodyweight first) and see how you do. 

Be strong, get durable and keep killing it. Be amazingly awesome in your endeavors. 

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Yielding Isometrics And The Benefits

Although I'm more on the side of Overcoming Isometrics, Yielding versions still hold merit especially if you want to develop strength from another platform. For those playing the home game, Yielding Isometrics is a style of training where you're going against gravity and keeping still for short or extended periods of time. The most common example would be the "almighty" plank whether on the forearms or on the palms of your hands. 

Some people have set world records in the plank position but it's not necessarily the only type of Isometric exercise that produces killer results. There's the Wall Sit, the Horse Stance, Side Planks, The Superman Hold (Arms Extended Out), The Warrior Pose in Yoga, The Gymnastic Bridge and all sorts of ways to do Yielding Isometrics. Each one has it's own variations and progressions but that's just the tip of the iceberg.

One of the things that I get a kick out of these kinds of Isometrics is that they can deceivingly hard and many have trouble holding certain positions for more than 10-30 seconds. Another thing is when you get into a certain position, many things are going on beyond just the sight of the exercise itself. You're trying to control the posture, your breathing, prevention of collapsing and targeting areas of your body you don't always realize you're targeting.

Back to the plank for a sec. I've held multiple variations for up to 3 minutes at a time and the key aspect is not just what's going on inside the body, it's about learning to be in control despite what is around you. One of my favorites is the Fist Plank whether holding straight up or with bent elbows, it's one of the most powerful core building exercise around. Holding it even for a minute can help you develop some serious strength. The Wall Sit is another favorite because you can do several variations from flat footed to heels up, toes up, one-legged or whatever. This was one of the exercises that helped me during my rehab. 

One of the toughest of them all was the Gymnastic Bridge. This exercise alone is brutal from head to toe even though your feet and hands are only touching the floor. In Yoga it's called Chakrasana and it takes a tremendous amount of Strength & Flexibility just to get into the position, let alone hold it for an extended period of time. This particular bridge is one of the most result producing exercises in existence. 

What are the benefits of these? First off, they can be done just about anywhere and anytime, think about how much time and money you can save just doing these exercises for a few minutes a day. Now, it is important to do dynamic movements as well but adding the Yielding Isometrics either as a warm-up, cool down or in between sets of your regular training can really give you a run for your money. Second, the longer you hold a pose or particular position, sooner or later the whole body will come into play and it will harness the power of fat burning and toughening your tendons and ligaments like steel. They're a hell of a strength and conditioning form of training. 

In sports like Wrestling, holding various positions and toughening the body can make you feel immoveable. The Wall Sit in particular is a love/hate exercise for wrestlers because it's either going to most likely end up being the first or last exercise of a practice and after drilling, conditioning and training until near exhaustion, doing any sort of isometrics would be far from the list of the last things to do because you'll be quivering and shaking like an earthquake is happening, your muscles are shot to hell and you're just so fucking out of it at times you won't always know what day it is. But it is effective.

The Horse Stance is a basic exercise that has been done by practitioners for thousands of years to the point where some of the strongest masters of qi gong, shaolin training and even Yoga can hold that one pose for mere hours without fail. Just holding it for 5 minutes would make most people drop to their knees let alone be able to concentrate for more than 1-2 hours. 

Try a few exercises for no more than 30 seconds and see how they feel, if you can go longer than do so. Remember, even a few minutes will make most quit but in the end, you're not setting world records or try to show off your strength, it's about the journey and getting the most out of it. Strength is more than just lifting, in a sense, Isometrics like these are a great metaphor for keeping yourself strong and composed in the midst of adversity. They could skyrocket your conditioning to another level. Try this workout for 5-10 minutes. Do Tabata Style timing of 20 on/10 off of the Horse Stance & Fist Plank.  

Stay strong, hold on for dear life and keep being amazingly awesome.

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Using Simple Exercises As Power Postures

           I have studied many aspects of training and one concept I have found very useful is the power of Qi Gong, not by moving but holding certain postures like in Yoga and building the body from the inside, creating that electric feel and Isometric Strength. Many people believe that to be really strong, you need to physically do something; lift weights, do tons of push-ups or squats or whatever which is all great but there is a whole other world, the world of being still. Jackie Chan once said in The Karate Kid “Being still and doing nothing are two very different things.”

            The key to understanding how to be still is not just holding but by your focus and your breathing; if you can’t focus, you won’t hold the posture very long. Your breathing is another factor, if you are a shallow breather, you won’t hold the posture very long. These 2 things cannot work without the other otherwise you’re not getting the full benefit of that powerful internal work of art that resides inside you.

            If you took a simple exercise and turned into a posture, it’s a whole different exercise. Let’s take the push-up for example; you can crank out a good 10-20 reps no problem, now hold it like the plank for 10-20 seconds; see how different it is and the way your muscles work differently? How about a weighted implement like simply holding a barbell overhead for time, pretty simple right? Wrong, there are many things going on in your body that you don’t realize, every single inch of your body comes into play and that’s where the real power comes in. My favorite posture is the Wrestler’s Bridge, being able to hold a position with my nose touching the mat, feet flat, hips and butt high and just letting the world pass by for a few minutes; after those few minutes, I come out of it and everything feels like the world was at peace where nothing is wrong, my body feels incredible and just smiling for no reason.

            That’s the embodiment of a power posture having that feeling from the endorphins and while you feel like a billion bucks, your body becomes stronger from within and your tendons just have this power of superb strength. With Power Postures, you open your body from the inside, building who you are and what strengthens you. The power of your mind has more to do with than just physically holding an isometric position. You can do this with just about any exercise, you can do it anywhere, anytime, sitting, standing or laying down. Learn some basic postures and you’ll see how powerful they are. 

4 Ways You Can Add Isometric Exercises To Your Current Routine

I've always been a fan of Isometrics no only for building superior strength but to learn how to focus on a single point without moving a muscle. When done right, Isometrics can increase your strength, create vitality & health, give you an incredible body and doesn't take up much of your day to get awesome results. There are different ways to include Isometrics but here are a few main ones to get you going......

1. Use Isometrics as a finisher:
Isometric Exercises are intense and build strength quickly. By adding an isometric whole body exercise to the end of your workout you fatigue the entire body to a greater degree.
What do I mean by Whole Body Isometrics?There are several isometric exercises that incorporate the entire body. Try this for example. Stand next to a wall. Place your hands on the wall about chest level. Get in a low lunge position and push against the wall with all of your strength.
Did you feel your whole body engage? I bet you did. You’ll feel it from your calves and quads up to your shoulders and arms.
Do this exercise for 30-60 seconds as a “finisher” to your current routine and you’ll be blasted.

2. Use Isometrics in your Super Sets:
A super set is a combination of exercises that you do immediately without taking a rest in between.
One example is doing push ups and pull ups. You start off doing a set of push ups then after you fatigue you go straight into pull ups. That’s a super set because you do one exercise after the other.
However, try adding an isometric into the mix and you’ll increase the difficulty of your super set. For instance, you can add palm pushes right after you do push ups and isometric pull ups after the normal pull ups.
Here’s how to do palm pushes. Place your hands together in a prayer position. Push your hands together as tightly as you can. Do it for 30 seconds. This works the chest muscle group which is why you would want to do it right after the push ups.
Here’s how to do isometric pull ups. Lift yourself up on a pull up bar and hold the position with your elbows at a 45 degree angle. Do it as long as you can. This works the back muscles which is why you would want to do it right after the normal pull ups.
Adding both isometric exercises to your super set will fatigue your muscles so much more quickly.

3. Include Isometrics To Your Drop Sets:
A drop set is a series of exercises that are slightly less difficult than the previous exercise. Each exercise works the same muscle group but you recruit more muscle fibers and tear them after each step.
Most drop sets are used in combination with weights. Let’s take dumbbell curls which work the biceps, as an example.
A typical drop set is to start with a weight that you can do for 8-12 reps. Then once you fatigue fully, you grab a lighter weight and try to do as many as you can. Then you keep repeating this process until you can’t even lift a 10-15 lb dumbbell.
Try this: After you drop down in weight, while doing a drop set, lift your arms so they are in a 90 degree angle and squeeze them as hard as you can for 30 seconds. Do this before each drop and the pump will be amazing.

4. Do Isometrics During Your Recovery Period:
Exercise programs that are focused on strength or muscular gains need to incorporate rest days. Your body needs time to recover and “take a break” from very intense physical activity.
Isometric exercises can be done on active recovery days to help recover from typical strength programs.

I don’t recommend that you do a 30 minute isometric routine on your off days. Yet, you can certainly spend 5-10 minutes moving through some isometric postures to keep your muscles engaged.
If you’re interested in seeing a full 8 week isometric training plan to help you build strength and size, check out my fitness buddy Todd’s Isometric Strength program. Its super intense!

There you have it to get you started in your Isometric Training. Remember to ease up on the tension at first because Isometrics can be very exhausting. Build yourself up and that Isometrics can be used for Muscle Control, Speed Strength and many more.
8 Week Isometric Strength Training Program 

Up Keeping Your Conditioning

            When you find different ways to condition your body, it’s important to keep them going until you move on to the next method. However, some of us like me can’t always keep up with what we want to do or get bored easily so now what? We improvise and become creative. When I say upkeep I don’t always mean tuning your exercises or routine but my way of up keeping is to train as daily as possible whether for 5 min. or 1 hour. It keeps you on your toes and you feel a sense of accomplishment.

            Make your goals interesting, don’t always be a straight arrow and generic with “I’m doing this to lose weight or doing that to build strength” and my personal favorite “Just to look good the season.” Those are great goals to have but there’s more to them than meets the eye. Go after your goals but put in a little extra something that keeps your goals interesting like adding an animal exercise for fun or slap in some isometrics that you always wanted to learn. I always believed in the value of having fun and challenging yourself with a smile because most look at it as punishment when in reality it’s all in their head. If you’re not having fun then your goals won’t be that satisfying or worth it.

            Whether you practice one method or many, it’s important to keep yourself progressing. The upkeep of exercise is not always what you have to do on a certain day or you have to do this or that at a specific time. Make it a habit to keep up with yourself, that’s the secret to up keeping your conditioning is by up keeping yourself. I practice a lot of things so I have many ways to keep up with my mind and how my body reacts to what I want to do. For some they focus on one method and believe it’s the end-all be all which is great for them but that’s only part of the puzzle. Training is like a puzzle, in your mind there are either so many pieces to put together or you have chunks of pieces and you have only a few to put together either way there’s something to put together. You can create your own puzzle, no one can build it for you, the question is what do you want to put together that creates what you want?

            There are 24 hours in a day yet most people don’t realize they can get in a kick ass workout in under less than 10 minutes, why because they don’t have the ambition and the motivation. It’s sad because if only they knew that even one small workout or spreading your exercises throughout the day can have a profound effect even on the toughest of schedules. Learn to remind yourself that it’s OK to not have a hardcore workout and train 4-5 hours a day, that’s impossible for most people, hell to me that’s way too much, put in a few minutes here and there; on a break, do a few push-ups and squats, got kids, play with them that’s a lot of exercise in itself and before you conk out on your bed do a couple minutes of stretches, it’s about working on what’s best for you. Make the time even if it’s a small chunk of your day.

            Start with 1 min. if that’s all you have, build it up by 30 seconds each time you train and before you know it, you’d have done 15 min. worth of exercise throughout the day. It’s not complicated, make it work for you and you will find it easier to get things done. Now get to it. Want to know what’s funny, if you read this, you can certainly do a few exercises. Watch your favorite TV show and do some exercise during the commercials, doesn't have to be a lot of reps, do what’s comfortable. Keep up with yourself, don’t try to keep up with everyone else.

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 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.