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MAXIMETRICS
My Exclusive Method for Adding Inches and Packing on
Pounds of Rock Hard Muscle in a Matter of Minutes....
By Paul "Batman" O'Brien
3 www.maximetrics.isometricmastery.com www.Isometric-Training.com
Contents
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Why does Superman 'look' like Superman?
Chapter 1
- What is The Secret of the Hidden Growth Command?Chapter 2
- How to Grow Your Own Growth Hormone?Chapter 3
- How Does Central Command Dictates Your Muscle Mass?Chapter 4
- The Secret of the Ooze...for Size?Chapter 5
- Want to Be as Strong in Mind as You will Be in Body?Chapter 6
- Want to Master the Body? The Secret I teach to the Special Forces...Chapter 7
- Maximetrics Revealed!Chapter 8
- Contraction Set 1 - Chisled Chest and Arms of BlacksmithChapter 9
- Contraction Set 2 - Atlas Arms and Unbreakable BacksChapter 10
- Contraction Set 3 - Legs of a God, Calves of MarbleChapter 11
- Contraction Set 4 - The Final CountdownChapter 12
- Figuring Out Your Frequency?Chapter 13
- What is A.R.M.?Chapter 14
- Learn the Ancient Pressure Points for Perfect Pain Relief...Chapter 15
- Want the Low Down on the Rub Down?Chapter 16
- Conclusion4 www.maximetrics.isometricmastery.com www.Isometric-Training.com
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Introduction
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Why does Superman look like Superman?
As many of you know I am a major comic book fan (fun fact - I actually legally changed my name to Batman a year ago...more on that another day), and this is something that ALWAYS struck with me. Why does Superman look like Superman?
What do I mean by this...
Well Superman looks about 6 foot and has muscles built on muscles. In nearly every comic book, Superman is tall, broad and muscular, and of course he is depicted as being incredibly strong - strong enough in fact to push a planet out of orbit in some comics.
But here's the thing, Superman's strength is based on his Kryptonian (the alien planet he was born on) DNA. His genetics store solar radiation and process it, creating his super powers, including his super strength. So he doesn't need big muscles to be strong, they are simply for show.
And really that's why Superman has big muscles, at least today.
Originally Superman was drawn as a fit in shape guy. He didn't have big 19 inch biceps, he didn't have a massive chest and legs the size of horse's flank. He was just a regular, in shape guy, in the 1960's with powers far beyond those of mortal men.
Today however Superman looks like a bodybuilder or Mr.Olympia - because today that is how we visually associate strength. And that, for a while was a problem for me....
You see Isometrics are amazing, if you've read any of the hundreds of articles I've had published on the subject, or read my definitive work on Isometrics, 7 Second to A Perfect Body, then you know my story....
Me...'Skinny Fat' at 130lbs 7 weeks later - 160lbs lean muscle
6 www.maximetrics.isometricmastery.com www.Isometric-Training.com I went from being a skinny fat 130lbs weakling to a 160lbs lean and muscular strength machine. I couldn't leap tall buildings in a single bound or run faster than a locomotive, but I COULD do things far beyond those of mortal men...
I lifted grown men above my head and pressed them for reps with one arm.
I could balance my bodyweight on just my thumbs I could literally bend over backwards in a full neck
bridge and have bodybuilder stand on me. I could bicep curl a grown man and leg press and
deadlift a car. That's pretty Superhuman...
But I was still a lean 160lbs...which to many isn't that big and isn't that muscular....
Isometrics gave me staggering near superhuman strength and
gave me a Perfect Body, sure...but I wondered how far I could push it with isometrics.
It had taken 7 weeks on Perfect Body to develop 40lbs of muscle and drop 5 lbs of fat. You'd be forgiven for assuming it would be impossible to add new mass quickly after that...
So I refined my technique, changed a few things and developed an isometrics program SOLELY devoted to mass.
In 3 weeks I added 24lbs of muscle ...
and freaked out ....when I hit....184lbs!
I never published my week 10 pictures when promoting Perfect Body. A few people have seen them over the years in private emails....but I never published them - I was, in my opinion too big. My chest was massive, my traps INSANELY big, my biceps bulging, forearms mistaken for bowling pins. I couldn't find clothes to fit and ripped my jeans along the
side seam of the thigh while climbing a staircase because my legs looked like horse flanks...I built a Superman Comic book physique in a total of 10 weeks. 7 Week on my Perfect Body program and then 3 weeks on this...what I have referred to as Maximetrics...
And this is what I'm going to show you how to do....I am going to teach you how to pack on an INSANE amount of muscle, fast using 8 simple Isometrics...
Oh and for those interested in strength... as you'll see in this program the methods used, a t least used in the conventional sense produce NO increase in strength. But that's not's good enough for one of my programs....no...I want you to be....
STRONGER than you look...and You'll look Really Strong
My NEVER before published Wk 10 Pic - check out the massive traps,
7 www.maximetrics.isometricmastery.com www.Isometric-Training.com With that said I couldn't quite remember what my strength increases were during this program
when I did it all those years ago...so I recently decided to retest that using this method. Now keep one thing in mind before your read these results. I'm in near peak physical condition. I need major recovery time between workouts because I use the methods outlined in Project Dragon to
isometrically contract my muscles against enormous weight....as such it's very hard for me to make huge jumps these days (in saying that I still routinely add 10-15lbs per workout whereas most only increase by 0.5 of a lb). Yet, using this routine...and I kid you not..
I added over a TON (that's 1,000lbs) to my cumulative total in
Just 7 days with One Workout - Under 5 Minutes
Here's the EXACT BREAKDOWN... Week 1
Bench = 3264 lbs Row = 1648lbs Deadlift = 2952lbs Leg Press = 17,072 lbs Lat Pull Down = 2320 lbs Shoulder = 960 lbs Triceps = 2488 lbs Bicep Curl = 1088 lbs Week 2
Check out Chapter 1
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Chapter 1
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The Secret of the Hidden Growth Command...
In 7 Second to A Perfect Body I've explained in great detail the science behind isometrics, how and why they work. I encourage you to re-read that section in extreme detail...it's important stuff. In this workout, for the Maximetrics program it's important to understand a few new concepts...in particular how a muscle is formed and the role of the central nervous system in the development of physical muscle mass.
In Perfect Body I taught exercises for every single body part and muscle group. From head to toe every muscle was developed and strengthened in the most efficient and effective way possible. I structured the course to account for full muscle fibre and organ recovery making sure that the Central Nervous System, the CNS was stimulated. Thus ensuring the release of your body's own Growth Hormone. But the CNS was never the primary focus...in this work, in the Maximetrics program it's a key concern.
Any intense workout program will produce muscular growth and an increase in growth hormone, the chemical necessary for that growth...and as you know Isometrics provide and most intense muscular stimulation possible. However the amount of growth hormone released is dictated by the impact of the stimulus on the Central Nervous System.
In order for massive and rapid muscular growth you need to not only impact the muscles themselves you need to impact the Central Nervous System. The two however are NOT stimulated in the same manner.
To maximally stimulate the muscle fibres we need to isolate and stress them - this is the goal of Perfect Body, as such you'll develop remarkably strong muscles and a great physique, with bigger muscles to boot.
To maximally stimulate the CNS you must NOT isolate but stimulate the totality of the body's muscle at once. This not only stresses the muscles but overloads the CNS, producing a maximal growth response from the body. This produces an increase in naturally occurring human growth hormone and improves not just your muscle mass but your overall health.
Thus this workout represents a major change in focus;
We are not going for a SINGLE
contraction...but MULTIPLE
muscle group contractions per
9 www.maximetrics.isometricmastery.com www.Isometric-Training.com Before we apply this principle let's look at the role of each aspect necessary for this program to
produce results, once you understand this, you can better apply the Multimetrics approach: Growth Hormone
The Central Nervous System Sacroplasm
Turn to Chapter 2
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Chapter 2
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Growing Your Own Growth Hormone
The Importance of Maximising Your Hormonal Health
Say NO to Drugs
First I want to make something very clear. I have a ZERO TOLERANCE policy on drugs. No GH injected, no steroids, no recreational drugs, including hash or marijuana (that may upset some readers, but I'm a medical professional, I am very familiar with the medical benefits and side effects of these substances, including "medical marijuana" - while I won't get into it here - these substances offer you little to no benefit and a lot of problems. It's not worth it, if you smoke stop - you're damaging your mental ad physical health). I'm also an advocate of avoiding alcohol - the damage it does to your overall health, testosterone etc is quite staggering. Even light "recreational" use isn't great - again not the focus here, just something to keep in mind and I'll expand on it Project Dragon and my other publications later.
It's important to make this point right now though because when I start talking about Growth Hormone many are going to assume I'm talking about injecting something. I'm not. I'm talking about maximising YOUR OWN health, and a part of that in ensuring your hormones are properly produced and balanced and this includes naturally occurring growth hormone.
What is Growth Hormone?
Growth hormone (GH) is a protein-based peptide hormone, produced by the pituitary gland and known to promote growth, cell reproduction and regeneration in humans and other animals. It is produced and released in a rhythmic fashion, influenced by various physiological factors. Part of this program is to positively influence those factors.
Growth hormone plays an important role in the regulation of our metabolisms, practically regulating all reactions that occur within the human body. It also has a role in immunity and healing and of course muscle growth.
The amount of secretion is at its maximum during the younger ages and tends to decline with increasing age. This natural slowdown has prompted an interest in the use of synthetic human growth hormone (HGH) to stave off the realities of old age. Produced synthetically, HGH is the active component in a number of prescription drugs and in other products available widely over the Internet.
11 www.maximetrics.isometricmastery.com www.Isometric-Training.com It's often illegal without a doctor's prescription and application and will slow down and even could halt your body's own production on HGH. I'm going to show you a workout system that will naturally lead to an increase in your own body's production of GH.
The drive to popularize growth hormone began many years ago with publication of the book Life Extension: A Practical Scientific Approach, by Durk Pearson and Sandy Shaw [New York: Warner Books, 1982] The book mainly talked about how the intake of large amounts of vitamins, minerals, amino acids, and other substances would help people to add muscle, burn fat, and live much longer. Thereafter several research studies came up dealing with the same topic.
What Great Things Can Growth Hormone Do For You?
In recent years, growth hormone replacement therapies have shown promise in the fight against ageing and obesity. Reported effects on GH-deficient patients (but not on healthy people) include;
decreased body fat, increased muscle mass, increased bone density, increased energy levels,
improved skin tone and texture, increased sexual function, and improved immune system function.
At this time, hGH is still considered a very complex hormone, and many of its functions are still unknown.
Some research studies point out that the side effects of artificial human growth hormone treatments may have higher prevalence in older adults as compared to younger adults. Since the studies on healthy adults using human growth hormone have been short term, it’s unclear if the drawbacks could eventually fade away or magnify.
And while these are important benefits...our focus in this program is on GH's role in muscle gain....
How Does Growth hormone Influence Muscle Gain?
In 1990, The New England Journal of Medicine published a study that attracted mainstream media attention. The study involved 12 men, aged 61 to 81, who were apparently healthy but had IGF-I (Growth Hormone) levels below those found in normal young men. The 12 men were given growth hormone injections three times a week for six months and compared with 9 men who received no treatment. The treatment resulted in a decrease in adipose (fatty) tissue and increases in lean body (muscle) mass and lumbar spine density. (Rudman D and others. Effects of human growth hormone
12 www.maximetrics.isometricmastery.com www.Isometric-Training.com Use of growth hormone (GH) as a performance enhancing substance was first promoted in lay publications, long before scientists fully acknowledged its benefits. Athletes are believed to make use of GH to enhance their athletic performance and aid in quick recovery of injuries sustained during sporting events. Several studies support these facts like the findings of Godfrey, R., et al., 2003 which stated that Growth hormone is involved in the turnover of muscle tissue, which is particularly important for those of us who are looking to add lean muscle mass, as well as the remodelling of bone and collagen tissues (Godfrey, R., Madgwick, Z., & Gregory, P.W. (2003). The
Exercise-Induced Growth Hormone Release in Athletes. Sports Medicine: 33 (8).)
These studies were conducted in a medically controlled facility under the guidance and supervision of a qualified physician. It proves the benefits of increased levels of HGH, however I'm going to show you a way of producing these benefits naturally as...
Isometrics offers one of the most influential environments for exercise induced growth hormone release (EIGR).
Studies have shown that high volume resistance training incorporating short inter-set rest periods produces significant short-term elevations in human growth hormone (HGH) following the
completion of resistance training exercise.
Studies that have followed the 1990 report by Rudman et al. confirm the effects of growth hormone on body composition but do not show improvement in function. In contrast, isometric resistance training improves muscle strength and function, indicating that real maximal effort training is beneficial. You can check out these studies and more for greater detail:
Specific Exercise is also known to influence the
growth hormone release through varying
mechanisms.
(Kraemer, W. J., Marchitelli, L., Gordon, S. E., Harman, E., Dziados, J. E., Mello, R., Frykman, P., McCurry, D., &
Fleck, S. J. (1990). Hormonal and growth factor responses to heavy resistance exercise protocols. Journal of
Applied Physiology, 1442-1450.)
(Kraemer, W. J., Gordon, S.E., Fleck, S. J., Marchitelli, L. J., Mello, R., Dziados, J.E., Friedl, K., Harman, E.,
Maresh, C., & Fry, A.C. (1991). Endogenous anabolic hormonal and growth factor responses to heavy resistance
exercise in males and females. International Journal of Sports Medicine, 228-325.)
(Smilios, I., Pilianidis, T., Karamouzis, M., & Tokmakidis, S. P. (2003). Hormonal responses after varied resistance
exercise protocols. Medicine & Science in Sports & Exercise, 644-654. Retrieved March 4, 2007, from Ovid
13 www.maximetrics.isometricmastery.com www.Isometric-Training.com With this in mind let’s take a look at How Central Command Dictates Your Muscle Mass?
Turn to Chapter 3
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Chapter 3
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How Does Central Command Dictates Your Muscle Mass?
Why Your Central Nervous System is Vital for Muscle Growth
The nervous system, comprising of the Central Nervous System and Peripheral Nervous System, overlooks the sending and receiving of sensory inputs, their interpretation and coordinates changes in external environment in response to these stimuli. Simply put isometric load and resistance on the muscles is a change in the external environment - bigger muscles is the response to that stimulus, including the release of increased amounts of that all important HGH we just talked about...
What is the Central Nervous System?
Neurons of the brain influence the consciousness and mental activity whereas neurons of spinal cord nerves bring about a change in the skeletal muscles and organs of the body. Basically, the Central Nervous System and Peripheral Nervous System together form a control unit which regulates all physical activities in the body.
What is the Role of Central Nervous System in muscle growth?
Muscular Power, the relative strength of muscles, is an important fitness parameter and key to successful performances of athletes in various sport forms. There exist different factors that aid in developing muscle power – increase in muscle size makes significant contribution. However the Central Nervous System which monitors and coordinates the transmission of impulses to the muscles is possibly the prime factor involved in building muscle power.
How Do You Do Central Nervous System (CNS) Training?
A Nervous System training program essentially incorporates specific set of exercises involving different planes and motions with focus on the intensity and frequency. Basically it tries to involve different muscles within the body which work collectively to bring about effective results. Training the CNS involves targeting the CNS, resulting in overall anabolic stimulation which leads to uniform muscle growth via the release and increase of growth hormone among other factors.
The Central Nervous System needs to be
stimulated to a certain threshold in order to
elicit a desirable response - in this case -
BUILD MORE MUSCLE!
15 www.maximetrics.isometricmastery.com www.Isometric-Training.com Research on Central Nervous System have indicated how indulging in a particular sport form influences the functioning of the CNS, specifically the control of CNS on muscle assimilation and patterning. A 2003 study by Eloranta[1] stated that constant training in a particular sport will cause the CNS to program muscle coordination as per the demands of that sport and will in turn effect the working of other tasks as well.
In another study on Periodisation Training by Bompa[2] the subject of study were two processes of CNS – excitation and inhibition and how their training influenced sports performance by improving the speed of athletes.
The Danger of Central Nervous System (CNS) Training
As you know from my previous programs adequate rest and recovery is ESSENTIAL for muscle growth. It is even more important in this program. Due to the extremely high level on intensity and muscular output it is VERY easy to become over trained.
Since the CNS controls the entire physical activities of the body, muscular contractions being a part of this function, it is equally important not to overload the system and allow for adequate recovery time between training sessions. If taken lightly, it can lead to CNS fatigue which will be harmful for the trainee’s health. The manifestation of CNS fatigue symptoms can be psychological as well, in addition to physical. This issue needs to be taken up seriously.
Basically - follow the guidelines I've laid out. Don't get creative, don't think you know better and don't think you can take more than I advise. You can't, you're body will be over trained, under recovered. The power of the techniques in this program are not to be under estimated. Applied properly you can rapidly increase muscle mass. Applied improperly you won't get bigger muscles and you'll end up instead, weak, injured, depressed and sick
One Final Point....
CNS training has a uniform effect on muscle increase throughout the body - EVERY PART OF YOU GETS BIGGER - but it does not involve symmetric training. So a balance needs to be maintained between body part training and Nervous system training to maximize the desired results of larger muscle growth. This is why my Perfect Body Program is VITAL for your long term muscle balance, mass increase and life-long health.
The key to this is repeated multiple muscle
unit activation with short intense bursts. This
isometric program builds upon that principle
by generating the maximum muscle overload
in as many muscles groups as possible while
16 www.maximetrics.isometricmastery.com www.Isometric-Training.com To harbour the maximum benefits of CNS training it is essential to undergo proper training which along with a specific regime also involves taking care that the body gets ample time duration to rest and recuperate between workouts.
You can check out these studies and more for greater detail:
With this in mind let’s take a look at The Secret of the Ooze for Size
Turn to Chapter 4
The Secret of the Ooze for Size
?
ELORANTA, V. (2003) Influence of sports background on leg muscle coordination in vertical jumps.
ElectromyoClin Neurophysiol, 43(3), p. 141- 156
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Chapter 4
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The Secret of the Ooze for Size
Okay I admit - that's a terrible reference to the Teenage Mutant Ninja Turtles, I couldn't help it. Sorry. But in this section I'm going to reveal to you the secret of sarcolpasm - this is the stuff that makes the difference between Bodybuilders with large round (balloon like) muscles and weight lifters (with hard flatter dense muscles - like marble).
Just as there are these two distinct types of physique, they are created by a difference in muscle hypertrophy or muscle building. There are 2 types of ways you can build muscle: sarcoplasmic or myofibrillar.
The Perfect Body program is dedicated to the development of myofibrillar muscle growth and strength development. The myofibrils are the muscle fibres themselves - they get thicker as you get stronger and that makes you bigger. However the muscle fibre doesn't have to thicken much in order to produce big gains in strength - at a lean, ripped and 160lbs I can still press upwards to 600lbs, deadlift over 900lbs and leg press just a cut above 3,000 lbs and yet, I'm not a gigantic muscle bound bodybuilder - or at least I don't have that look. This is because I developed thick dense myofibrils.
However - I did want to put on a bit more mass after Perfect Body - I did want to see those bigger muscles for a time - so I developed THIS program - Maximetrics to develop SARCOPLASMIC growth. So what is this Sarcoplasm...
The Secret of the Ooze...
Okay it's not ooze per say....the fluid and energy sources that surround the myofibrils in the muscle is called sarcoplasm. It comprises of ATP, glycogen, creatine phosphate and water. Essentially sarcoplasmic growth fills the water with more fluid, thus making it substantially bigger in appearance. Another benefit of sarcoplasmic hypertrophy includes capillirisation, which is increase in size of blood vessels which bring blood to the muscles. Thus you get a more "pumped" feeling.
It's important to note that this size increase DOES NOTHING FOR STRENGTH. Nothing.
This is why there are HUGE guys in the gym that can't lift anywhere close to what I can at half their size. Sarcoplasm growth makes the muscles bigger but contributes nothing to the muscular strength, while myofibrillar growth substantially increases strength (hence the Perfect Body course) by increasing actin and myosin proteins.
So how to do you increase your Sarcoplasm for Bigger Muscles
It's pretty simple really - it's a result of overcompensation during the recovery phase after your energy sources have been depleted during a workout. With sufficient stimulation your body increases energy stores such as ATP and glycogen to prevent depletion during further training.
18 www.maximetrics.isometricmastery.com www.Isometric-Training.com This exhaustion of resources and initial depletion of the present ATP and Glycogen is traditionally achieved by fatigue training. Traditional fatigue training involves training at an intensity of 75% of your 1RM with reps in the range of 10-15 and short rest periods 45-90 seconds. It is called fatigue training as it rapidly uses up a lot of the stored energy in your muscle cells and fatigues your muscles. However there is a more efficient way and that's what I'm going to teach you in this program... This involves higher than 75% intensity and VERY short rest periods, if any...with each 'set' being more difficult than the previous one. Essentially we shall be suing a series of Maximum intensity Isometrics sequentially combining to deplete glycogen and ATP while at THE SAME TIME producing a MAJOR SURGE in HGH via the stimulation of the CNS. (And that produces major myofibril growth and strength as a bonus ;-) )
The time under tension will then be FAR greater than the immediate energy available from your ATP and creatine phosphate stores. These are generally depleted in 7-10 seconds. (What a surprise...;-)- that's isometric strength right there_ but for this we need longer times - to give your body the opportunity to break down glycogen for energy, which will produce lactic acid. Therefore we must maintain a time under tension of over 10 seconds per set. You're going to do a cumulative total of 64 seconds with a whole series of Maximetrics (maximum tension multiple isometrics).
This higher volume of training helps sarcoplasmic hypertrophy muscles by increasing the number of mitochondria in the cells that are responsible for ATP production. It also increases the enzymes which are concerned with glycolytic and oxidative pathways. This doesn’t substantially increase the muscle strength but increases endurance due to growth of mitochondria as also growth of connective tissue.
Typically Sarcoplasmic hypertrophy is non-functional hypertrophy, as it just increases the storage of glycogen inside the muscle without contributing to its expansion of contraction forces. You can easily add an inch on your arm and calf muscles in a month, looking bigger, but not as effective as you look. With the Maximetrics program you'll be doing this - while stimulating the CNS and HGH production which will simultaneous increase your major myofibril growth and develop real world function strength too!
Sarcoplasmic hypertrophy can be achieved quickly and effectively using the methods in this manual. You can add inches of bulk to your arms and calves and have a better bodybuilder muscle structure - but I won't let you simply build show size - I want you to be stronger than you look - and you'll look Superhumanely strong....
Before we can look at the method know - you need to prepare - a strong body needs a stronger mind - PARTICULARLY for the intensity I'm about to put you through. ;-)
Turn to Chapter 5
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Chapter 5
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Want to Be as Strong in Mind as You will Be in Body?
Let me Introduce to MY Method of Mental Strength
I won't lie, this is a hard workout.
It's brief but it's tough and very, very intense.
And while I am ALWAYS excited to do it, it can require some mental preparation to ensure I really push myself and get the most from those few seconds of exertion. As such you too will need a strong mind and I want to share with you a few of my insights and techniques into metal strength and preparation.
DO NOT overlook the importance of what you will read here. These strategies have ensured not only my physical strength and appearance; they've allowed me unparalleled success in multiple fields.
Unstoppable Momentum
The mind is the most important tool you have, and something I spend a LOT of time on in my coaching programs. If you can focus your mind, body and emotion on a goal it WILL be achieved. There is simply no way of stopping that momentum.
That's a lesson I learnt well over the years of martial arts, training with Special Forces unit's around the world and in the field of fitness and business.
It's why I have packed fitness programs that are booked out years in advance. It's why I have a packed dojo with a 3 month waiting list for admission. It's why I have a fully booked out medical practice
It's why I can simultaneously run those business, my multiple online programs, write these books, travel the world, go on crazy adventures and continue to learn.
Just the past 3 months alone I've completed a 3 year post graduate course in herbal
pharmacology, a certified NLP course, a certified photography studies course, a life coaching course and more.
It's also why I have the physique and the strength I do.
And it's something I want you to have access to as well. Each of us has that power, that will off unified strength and determination that allows you to achieve any goal you set yourself, to succeed in any venture, because you will imply keep going, undeterred until you do. It is an attitude where you do not quit.
20 www.maximetrics.isometricmastery.com www.Isometric-Training.com A Bokken is wooden training sword used for sparring practice in the martial arts. While it can easily be dismissed as a wooden toy it's as dangerous as a live blade, perhaps even more so. A slight slip in concentration while fighting an opponent and you could easily end up with a broken limb, or worse a crushed skull. I am showing you this to share with you a deeply personal message I had engraved on the handle.
You can see the kanji, Japanese script, on the handle. It reads,
"Nana Korobi Ya Oki".
Translated that means,
"Fall 7 Times, Rise 8 Times".
It is a call to me, a reminder to constantly strive and persevere in the pursuit of my goals until they are accomplished. Once I set a task, I pursue it until complete. No matter how many setbacks, no matter how obstacles that knock me down, I get back up and I finish what I started.
It can be a fitness goal, a work goal, a dietary goal and relationship goal, but I don't stop until I achieve it and when you can harness the mind, body and emotions on the pursuit of that goal it doesn't matter what come in the way, you too will achieve it.
This is the type of mindset, the type of focus and determination you need to succeed in your quest for muscle mass, strength or any other goal you may set yourself. Ultimately you are responsible for your success but there are steps you can take that will make that success practically inevitable.
21 www.maximetrics.isometricmastery.com www.Isometric-Training.com Teaching you the full techniques I use to achieve and harness that power are beyond the scope of this book, that's a course in itself, (coming soon) but there are some key tools I want to share with you here to help you...
The Mental Desk
This is a technique developed by Jerry Ballinger that I've had great success in using and it's a first step I take with my patients in clinic and my personal fitness clients. It's simple and remarkably effective.
We all know it's hard to find things on a cluttered and messy desk. Important documents are buried and hidden under junk mail and scribbled notes, trash and more. You cannot find relevant
information quickly. Thus you cannot take definitive action.
The same is true of the mind. Now I won't tell you to "clear your mind", or "empty your thoughts", that is neither possible nor relevant. Instead here is a practical method to ensure you mental focus. That Top 10 List is something to work on and give you structure over the next 90 days. Given that you've purchased this program you should have things such as: Dedicate time to exercise, focus on my nutrition etc. These are things you directly control and take positive action on.
Incidentally you make this exercise even more efficient by consciously letting go of the items you ticked off as outside your control. When you've completed this exercise, you'll have released the
The Mental Desk Cut Loose Ends
Zanshin and The 30 Day lift Off
Clearing the Mental Desk
1. Take out a blank sheet of paper and write down everything you
think about, worry about etc.
2. This takes about 15 minutes.
3. Tick the ones you can't control, for example you can't change the
weather.
4. Draw a star besides the things which you can control, eg diet, your
personal time, your reactions and decisions etc
5. Then prioritize the things you can control.
6. Take another blank sheet.
7. Write out the TOP 10 items that you can take immediate action on
and resolve.
22 www.maximetrics.isometricmastery.com www.Isometric-Training.com things that are not critically important and those outside your control and you'll have a clear concise list of the most important things that you can take action on.
I re-do this every month. It's excellent for maintaining my productivity and ensuring I stay on track to success.
Once you have your blueprint it's time to free up some time and energy to accomplish them.
Can You Develop Fudoshin - The Immovable , Isometric Mind?
Here's a picture of my sword. 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 showing you this?
Because of the little man on the handle of the sword (tsuka). That little guy is a Buddhist deity known as Fudo Myo-o. Now I am not a Buddhist, but I like this guy. Here's a larger image. He's a fearsome guy, isn't he? Which is kind of the point.
23 www.maximetrics.isometricmastery.com www.Isometric-Training.com 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.
We strain against the immovable to develop the strength or our minds in Isometrics, so to we must develop this 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.
In this exercise I will teach you cut through the delusions and loose ends that sap you of energy, distract you from purposeful and productive action and ensure 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 I've had personal experience with you've been "halfway" through that "project" for MONTHS. We're going to cut through these distractions and bind them.
24 www.maximetrics.isometricmastery.com www.Isometric-Training.com It's perfectly ok to decide it's just not worth it to allow them to rob you of energy any longer.
This can be hard, because our ego can get involved and it hurts us to acknowledge areas where we may have feel we failed. We ignore and avoid things that cause us pain, but now it's time to step up and resolve this problem. Make the conscious decision to either get completion... or "release it to the universe."
Do that now.
For example this was one of my lists -1) Updating the Isometric and Acu websites. I blocked booked the time off and completely updated the look and feel of both sites. In fact it was such a great release I built another on martial arts soon after.
2) My Tao Clinic software inputs - I am terrible at digital uploading my clinic notes. I prefer to write by hand. But it has to be done. I admitted to myself I wasn't going to do it. I disliked it and felt it wasn't a great use of my time. So I hired someone to do it for me.
3) My accounts. Once I had let go of the waste of time that was trying to type up all my notes, I was able to sit down and review the accounts. I actually like doing that. Weird, I know.
4) My MS book - I have been 50% of the way through writing a book on MS for about 2 years now. I've let this go. It's no longer on my to-do list. I have more pressing concerns and that's ok. When I'm ready I'll come back to this. Right now, it's no longer a priority.
What is the Secret State of Zanshin?
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. I want to briefly introduce you to one last concept...Zanshin
Zanshin (Japanese: 残心) is a term used in the Japanese martial arts. It refers to a state of awareness – of relaxed alertness. The literal translation of zanshin is "remaining mind".
In Iaido, the martial art of Japanese Swordsmanship we are trained to maintain and show constant zanshin. This is not simply a matter of being aware of the our bodies and the physical position we are in, our surroundings or our opponents. This state of awareness is extended to all things. What you eat, how you eat, how you sit, how you walk. Everything is done from a state of zanshin.
Zanshin - The Isometric Mind Exercise
1. Get a sheet of paper and make a list of all the areas of your life
where you have a sense of "incompleteness."
2. Keep this to 1 page - max. This should take you longer than ten
minutes.
3. Go through the list and prioritize the ones that are robbing you of
the most energy. These are the items we want to cut down first.
25 www.maximetrics.isometricmastery.com www.Isometric-Training.com As you can imagine that takes work, and practice but here's the thing in both Eastern and Western thought on prodcutivity, success and self-management the most important and most powerful state we can be in is the state of awareness.
Awareness fundamentally is remembering that you're alive and here. Many of our actions,
particularly those that limit and damage us are taken from a point of where we forget, where we are unaware, mindless. Think about popcorn and junk food in front of a cinema screen. You're focused on the on screen action. Not on what you are eating, how it tastes, if you want it, if you're full, if you're even enjoying it.
I would encourage you to expand your awareness, see yourself as the witness to your own life. When you can do this and see the bigger picture, you can see the next step on the path to your success much easier.
In as much as the most important state we can exist in is awareness, zanshin, the rarest and most valuable form of energy we have is will power.
We get a tiny bit of it each day, and we often waste it on things that aren't that important (like holding back our true emotions). Part of the process I've been taking you through is to help you remove such obstacles and thus free your will power to implement far more important matters. The trick to success in any endeavour and in these workouts and this program 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.
And that process takes about 30 days.
In order to build a new habit, a new way of being and acting, takes about 30 days. If you do something every day for 30 days it will develop unstoppable momentum, and in fact it will take massive will power NOT to act in that positive manner. During these 30 days there are 3 distinct phases the body and mind move through a very distinct process that once understood will free you from cravings, relapses and the fear of failure.
Every 10 days represents a phase and different things happen in each.
Days 1-10: Defiance
. Trying to defy the habit and it's gravity. Everything in your body, mind and emotions will scream at you to stop, that it's too hard that you can't do this. Much in the same way that most of a rockets fuel is used to break free of gravity, you need great will and awareness to break free of poor thought and action patterns. Knowing that you're body, mind and emotions will seek to weaken you, you can steal yourself in advance against these obstacles.Days 10-20: Resistance
. Now the body/mind/emotion has an active resistance, it's not screaming in defiance, but you won't naturally feel like doing it yet. Your mind will naturally provide petty excuses. Be AWARE and counter this.Days 20-30: Acclimation. You start integrating the new habit and the resistance starts going away
and the habit is becoming the natural thing to do.26 www.maximetrics.isometricmastery.com www.Isometric-Training.com In order to succeed in this program or any 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 to battle through those 30 days.
With an Isometric Mind, Immovable Will, Fudoshin you can start the 30 day process. Resolve yourself to confront poor habits and build better ones. Cut away your delusions and bad habits over the first 10 days. It will be a battle, but one YOU CAN WIN.
With Awareness and Zanshin you can perceive the subversive and sneaky
threats that will try to talk you out of new habits in the next 20 days...
You must be conscious of this process - MUST apply early effort at the start until it becomes habitual.ONLY fight one battle at a time. You cannot fight a war on 2 fronts.
What I mean by this is commit to ONE new habit for 30 days. Choose to get your nutrition right for 30 days. Then the next 30 days choose to exercise daily, the next 30 days choose to spend 5-10 minutes meditating etc. DO NOT try to do everything at once. That will simply led to failure. Remember we are not given much will power. Make the most of it and focus on 1 task.
I would also recommend that you make that one thing something you can do FIRST THING upon waking. You're willpower will be strongest and nothing yet in the day can distract you. If it's nutrition sit down to a healthy breakfast that will set you up to eat well over the rest of the day. It set's context. If it's to follow this program then do your workout first thing. ;-)
Turn to Chapter 6
Want to Master the Body?
Then Practice Physical Preparation
The Secret I Teach to the Special Forces...
27 www.maximetrics.isometricmastery.com www.Isometric-Training.com
Chapter 5
______________________________________________________
Want to Master the Body?
Then Practice Physical Preparation -
The Secret I Teach to the Special Forces...
As with any form of resistance training or physical exertion it's a great idea to prepare the body. This reduces injury, increases the ability to exert strength, warms the body, increases blood flow and improves oxygen uptake; all vital components for a focused and strong workout.
The following warm up sequence is the one used by SWAT, SAS, Navy Seals and more. It is the same warm up sequence I teach when instructing or training with members of elite military units. It's also the same exact warm up I teach in my martial arts classes.
The reason is simple. It is the most direct and efficient method for lubricating and preparing the muscles and joints of the body. In addition it re-enforces 2 excellent key principles - the directions of attack and defence. There are limits as to how many directions a human can attack and defend from.
That's it. They are the only directions you can attack and defend from. They are also the only ways a joint can move.
Given the military background of this warm up sequence you can appreciate the importance of re-enforcing such critical information. Of course the methods of attack and defence devised by man correspond to the limitations of the human body - our joints can only move in certain directions. Once this is understood a comprehensive and effective warm up can be systematically applied from the Neck down.
So that's what you do. In essence start with your and slowly and gently move it through the above checklist of directions. When you've done that, 3-5 repetitions per plane of movement, move lower to your shoulders, then elbows, wrists, fingers, spine, hips, knees, ankles and toes. Literally this warm up will prepare every muscle and joint from head to toe, taking each through a full range of motion and increasing synovial fluid in the joints.
Forward and Back
Up and Down (vertical)
Side to Side (horizontal) (Left to Right and Right to Left)
Diagonally (X) (right to left, left to right, and those directions
reversed)
Circular (which is just a continuation of either a horizontal or
diagonal movement)
28 www.maximetrics.isometricmastery.com www.Isometric-Training.com You will see this is a Dynamic warm up. This means there are no static holds or "traditional
stretches". This is because static stretching is shown to be ineffective for improving Range of Motion. All it does is weaken supporting tendons and ligaments and ultimately undermines your structural integrity. Static stretching also reduces physical performance, and lastly INCREASES risk of injury.
Turn to Chapter 7
MAXIMETRICS REVEALED!
●
●
●
A complete video of the warm up routine I
recommend is available in the Deluxe
Edition of 7 Seconds to A Perfect Body.
And in the Deluxe Edition of this Course
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Chapter 7
______________________________________________________
Maximetrics Revealed!
My Exclusive Method for Adding Inches and Packing on Pounds of
Rock Hard Muscle in a Matter of Minutes....
The Basis of Building Boulder Size Muscles
The techniques used in this program are simple. Deceptively so, because they aren't easy. Now that may sound like a contradiction but I can assure you that once you try these techniques you'll realize the level of complexity in such simple movements. This is one of the reasons I classify this as an advanced course. It requires you to have developed a specific level of muscular control, one taught in the diligent practicing of 7 Second to A Perfect Body.
On that, if you haven't been practicing 7 Second to A Perfect Body - do so now, spend the next 7 weeks getting comfortable with the individual contractions of particular muscles. Once that's done and you've regained the necessary kinaesthetic sense, then by all means proceed with this program. Not before. Because if you try to do this BEFORE you've developed that awareness and muscular co-ordination, then you'll fail. It's really that simple.
What we will cover are on the face of it, a simple series of techniques:
That's all there is to it. In that sequence. That is a specific sequence. And we're going to shorten it to 4 "contractions sets".
1. A Chest Flex
2. A Triceps extension
3. An Ab Crunch
4. A Back Row
5. A Bicep Squeeze
6. A Vaccuum
7. A Leg Extension and
8. A Body Curl
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The Order of an Awesome Workout
The order of these exercises is vitally important. This workout is designed to progressively increase the intensity overload on the Central Nervous System until you reach the peak on the last exercise. Perform the workout as described. If there was a better way or a better sequence I'd be teaching you that. This is scientifically engineered to produce the most efficient gains possible. It progresses from triceps, pectorals and abs to and traps, rhoms, and biceps, to abs again, then to quads and calves before fishing with spinal erectors, hamstrings, glutes and more calves.
The Method of Maximetrics
In conventional isometric training we do 1 rep that's it. One contraction of 7-12 seconds produces the maximal possible results. This is undisputedly scientifically proven...in terms of strength development. However in this case, strength and the isolation of muscle is NOT our goal.
As we covered earlier the focus here it to build massive amounts of muscle...and thus we need to stimulate the CNS and we need to induce Sarcoplasmic growth. I've covered the science behind this in detail earlier; however I'd like to expand on some of that here so that you better understand the TIMING of these exercises.
In conventional bodybuilding you've probably heard the term "Super Set", yes? A Superset is a terribly inefficient technique popularized by bad fitness magazines. Essentially you would do a bench press followed immediately with a pec fly or a cable crossover. Or a French press immediately followed by a triceps dips. The rationale behind this is that the super set produces and extra overload to the muscle targeted. As you will be aware from the detailed works of Perfect Body and Project Dragon the thinking behind this is flawed, that's simply not how muscle growth works. There is one benefit to Super Set however. They tax the central nervous system more than a standard muscular isolation as found in Perfect Body and Project Dragon. The idea again is not to isolate a muscle a strain it to its maximum but to strain a collective group of muscles beyond their maximum, hence MAXI-METRICS.
We will be performing a sequence of contraction of multiple
isometrics in one set.
For example, the first "Contraction Set" as it were, will involve the sequential contraction of the chest (McSweeny Twist), a Triceps Contraction, a forearm contraction and an Abs Contraction (Stomach Flattener). Ultimately you'll work up to a point where you fully contract the Chest, triceps, forearms and abs all at once. This creates a staggering amount of muscular output in a very brief time window. The intensity has to be felt to be believed!
The combinations I will outline below deliver an unbelievable overload stimulus to the Central Nervous System. Again I want to point out that this is NOT the ideal way to train an individual muscle - that's what Perfect Body and Project Dragon are for. Our goal here is not to overload the muscle, but the cumulative strength and resources of the body thus trigger a major CNS response and increase in natural growth hormone...
31 www.maximetrics.isometricmastery.com www.Isometric-Training.com To achieve this we will repeat this set for 8 reps. If you've trained with my previous methods then you know exactly how exhausting and fatiguing a single contraction is. Now you'll be doing up to 4 of them at once, and then doing that 8 times. After that those body parts will be completely fatigued.
This is why this Maximetrics is an advanced program.
Now, you could be tempted to say, hey hold on, why can't I just exhaust one body part and achieve the same effect and what about recovery?
The simple reason is because that won't work. It's an all or nothing type of gig.
To build the strength and size of a single muscle by thickening the FG muscle fiber, you need to isolate and contract maximally, just once for 7-12 seconds. That's Perfect Body.
To increase sarcoplasma in the muscle and overall levels of natural human growth hormone, then you need to deplete the body's resources systemically. You need to tap everything, and as much of it as possible in one go. Then rinse and repeat to ensure complete depletion on every level.
In the next chapter I am going to walk you through each contraction and how to combine them to produce a Maximetric response in the body.
Turn to Chapter 8
Contraction Set 1!
32 www.maximetrics.isometricmastery.com www.Isometric-Training.com
Chapter 8
______________________________________________________
Contraction Set 1
A Powerful Commanding Chest, Rippling Muscular Arms, Shoulders
that could carry the weight of the Earth and Forearms that would
make Popyee envious.
This Contraction Set focuses on utilising every pushing and pressing muscle of the upper body, working the chest, arms and shoulders to their combined limit. Using this method I took my already impressive cumulative bench total from 2,450 lbs. (1 rep of 675lbs, 5 reps of 355 lbs.) which is already insane to 3080 lbs 7 days later.
When's the last time you add 600lbs of raw strength to your
workout in that time?
I felt I could bounce bullets off my chest after this.
It's remarkably intense and produces a level of muscular and neural exhaustion that floods the body with signals to pack on pounds of muscle.
The Sequence of contraction goes :
1. The 7 Second Stomach Flattener
2. The McSweeny Twist
3. Exercise 3- The Triceps Flex
4. The Forearm Extension
In order to learn each Contraction Set efficiently and secure the
proper individual contractions I'm going to first examine each
contraction as individual maximum contraction.
Practice each of these in isolation and then we'll slowly build up to a
full sequential contraction set.
33 www.maximetrics.isometricmastery.com www.Isometric-Training.com
Exercise 1 - The Second Stomach Flattener
1. Stand tall and straight, feet hip distance apart.
2. Breathe in and as you do so pull in your stomach.
3. Keep this tense and held in place 4. Contact the abs as hard as you can, you
rib cage will dip down slightly and your pelvis may rotate upwards
5. Breathe out making an “sssss” – this will cause inter-abdominal contraction 6. Continue this for 7 seconds.
7. Breathe in for 3-4 seconds, keeping your abs under tension.
34 www.maximetrics.isometricmastery.com www.Isometric-Training.com
Exercise 2 - The McSweeny Twist
1. Stand tall and straight with your feet hip distance apart and your toes pointing forwards. 2. Keep you knees soft, that is slightly bent, and your abs tucked in tight.
3. Hold your arms straight down in front of you and rotate them so that the backs of your fists face inwards.
4. Breath in slowly for 3-4 seconds and build up the tension in your chest by flexing your arms inwards and downwards with the shoulder. Try to pull your shoulders together over the front of the body.
5. Tense your chest shoulders and arms as powerfully as you can while breathing out in a “SSSS” sound for 7-12 seconds.
6. Slowly relax and breath in gently for 3-4 seconds
35 www.maximetrics.isometricmastery.com www.Isometric-Training.com
Exercise 3- The Triceps Flex
1. Stand tall and straight with your feet hip distance apart and your toes pointing forwards. 2. Keep you knees soft, that is slightly bent, and your abs tucked in tight.
3. Hold your arms straight down in front of you and rotate them so that the backs of your fists face inwards and your elbow points out in front of the body.
4. Breath in slowly for 3-4 seconds and build up the tension in your triceps, (the back of your arm) by straightening the elbow joint as much as possible.
5. Tense your arms as powerfully as you can while breathing out in a “SSSS” sound for 7-12 seconds.
6. Slowly relax and breath in gently for 3-4 seconds
36 www.maximetrics.isometricmastery.com www.Isometric-Training.com
Exercise 4 - The Forearm Extension
1. Stand tall and straight with your feet hip distance apart and your toes pointing forwards. 2. Keep your knees soft, that is slightly bent, and your abs tucked in tight.
3. Hold your arms straight down in front of you and rotate them so that the backs of your fists face inwards and your elbow points out in front of the body.
4. Slowly build up the tension in your forearms (as though you were trying to pull your kunckles up towards your face) as you breathe in for 3-4 seconds.
5. Tense completely and pull hands upwards tensing the forwarms as hard as you can while breathing out in a “SSSS” sound for 7-12 seconds.
6. Slowly relax and breathe in gently for 3-4 seconds
The Complete 1st Contraction Set
Now that you've practiced and mastered the individual muscle contractions it's time to put the complete sequence together.
Once each contraction is set up in the 3-4 seconds, pre max tension, add in the next...thus the complete sequence would read a follows....
1. Stand tall and straight, feet hip distance apart.
2. Breathe in and as you do so pull in your stomach.
3. Keep this tense and held in place 4. Hold your arms straight down in
front of you and rotate them so that the backs of your fists face inwards.
5. Breath in slowly for 3-4 seconds and build up the tension in your chest by flexing your arms inwards and downwards with the shoulder. Try to pull your
shoulders together over the front of the body.
6. Breath in slowly for 3-4 seconds and build up the tension in your triceps, (the back of your arm) by straightening the elbow joint as much as possible.
7. Slowly build up the tension in your forearms (as though you were trying to pull your kunckles up towards your face) as you breathe in for 3-4 seconds.
8. Contact the abs, chest, arms and forearms as hard as you while you breathe out making an “sssss”.
9. Continue this for 7-12 seconds.
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11. Take a deep breath in and repeat 7 more times, for a total of 8 reps.
Take a moment to rest and recuperate if you need it, but understand the longer you rest, the less intense and thus the less stimulation and growth you will develop. A useful exercise I recommend is to time your workouts. And make sure you do not go over this time in subsequent workouts as you will be using less stimulation so less need for the body to adapt
The recommended time for you to complete this, the first of 4 contraction
sets, is between 88 - 128 seconds.
Remember results come with the conscious application of supreme effort.
Of course if you feel any pain, discomfort, dizziness and pressure, stop IMMEDIATELY and make sure you are breathing (many new to this training unconsciously hold their breath, breathing is VITAL, so make sure you breathe!!!!)
Let's Finish off the Upper Body...it's Time to Put Your Back Into It!
Turn to Chapter 9
Contraction Set 2
38 www.maximetrics.isometricmastery.com www.Isometric-Training.com
Chapter 9
______________________________________________________
Contraction Set 2
A Bristling Wide Back, that Creates the Ultimate Triangle Taper,
Biceps Like Boulders, and Traps that could Suspend a Bridge.
The 2nd Contraction Set balances the work of the first, straining and contracting the entirety of your pull strength system. I went from a cumulative row of 1536 lbs to 1808 lbs in just 7 days. My back was nearly too wide to fit through a door and I ripped 2 shirts. It rocked.The Sequence of contraction goes:
1. Upright Iso Row
2. Trap Squeeze
3. Bicep Flex
4. Forearm Curl
In order to learn each Contraction Set efficiently and secure the proper
individual contractions I'm going to first examine each contraction as
individual maximum contraction.
Practice each of these in isolation and then we'll slowly build up to a full
sequential contraction set.
39 www.maximetrics.isometricmastery.com www.Isometric-Training.com
Exercise 1 - Upright Iso Row
1. Stand tall and straight with your feet hip distance apart and your toes pointing forwards. 2. Keep your knees soft, that is slightly bent, and your abs tucked in tight.
3. Bring both arms straight out in front of you. Grasping an imaginary object pull them back straight behind you as though trying to touch your elbows together behind your back. 4. Slowly begin to pull inwards with equal tension from both arms. Squeezing and tensing your
shoulder blades.
5. Build the tension in the back muscles as you breathe in for 3-4 seconds.
6. Tense completely and pull inwards as hard as you can while breathing out in a “SSSS” sound for 7-12 seconds.
7. Slowly relax and breathe in gently for 3-4 seconds
40 www.maximetrics.isometricmastery.com www.Isometric-Training.com
Exercise 2 - The Trapezius Pull
1. Stand tall and straight with your feet hip distance apart and your toes pointing forwards. 2. Keep your knees soft, that is slightly bent, and your abs tucked in tight.
3. Bring both arms straight out in front of you. Grasping an imaginary object pull them back straight behind you as though trying to touch your elbows together behind your back. 4. Slowly begin to raise/shrug your shoulders back and inwards, as though trying to touch
behind your ears.
5. Build the tension in the upper back and neck muscles as you breathe in for 3-4 seconds. 6. Tense completely and raise upwards as hard as you can while breathing out in a “SSSS”
sound for 7-12 seconds.
7. Slowly relax breathe in gently for 3-4 seconds.
Row Front
Vs
Traps Front
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Exercise 3 - Bicep Curl
1. Stand tall and straight with your feet hip distance apart and your toes pointing forwards. 2. Keep your knees soft, that is slightly bent, and your abs tucked in tight.
3. Bring both arms straight out in front of you. Grasping an imaginary object pull them back straight behind you as though trying to touch your elbows together behind your back. 4. Slowly try to pull your hands to your shoulders and your forearms to touch your upper arms,
squeezing your biceps.
5. Build the tension in the biceps muscle on the front of your arm as you breathe in for 3-4 seconds.
6. Tense completely and squeeze as hard as you can while pressing down with the other hand, breathing out in a “SSSS” sound for 7-12 seconds.
7. Slowly relax and breath in gently for 3-4 seconds
Biceps Relaxed
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Exercise 4 - Forearm Curls
1. Stand tall and straight with your feet hip distance apart and your toes pointing forwards. 2. Keep your knees soft, that is slightly bent, and your abs tucked in tight.
3. Bring both arms straight out in front of you. Grasping an imaginary object pull them back straight behind you as though trying to touch your elbows together behind your back. 4. Slowly build up the tension in your forearm (as though you were trying to pull your hand in
towards your biceps) as you breathe in for 3-4 seconds.
5. Tense completely and pull your fists inwards as hard as you can while breathing out in a “SSSS” sound for 7-12 seconds.
6. Slowly relax and breathe in gently for 3-4 seconds.
