Isometric Power Revolution: Mastering the Secrets of Lifelong Strength, Health, and Youthful Vitality

Isometric Power Revolution (2007)......Page 1
TABLE of CONTENTS......Page 5
Introduction......Page 6
01: Begin with the Goal in Mind......Page 11
That Master Key is:......Page 13
HOW TO PERFORM ISOMETRIC POWER BREATHING......Page 14
MORE THAN JUST THINKING......Page 16
THE POWER OF YOUR THOUGHTS......Page 17
YOU MUST BELIEVE......Page 18
HOW TO APPLY POSITIVE EMOTION TO YOUR GOAL......Page 19
SOAR LIKE AN EAGLE......Page 20
SO WHAT DO YOU WANT IN LIFE?......Page 21
CHOOSING ONE GOAL......Page 22
BEYOND YOUR WILDEST DREAMS......Page 23
02: A Concise History of Isometric Contraction......Page 25
INDIA AND THE ORIENT......Page 28
ISOMETRICS IN THE ORIENT......Page 29
ISOMETRICS IN WARFARE......Page 31
ISOMETRICS IN POPULAR LITERATURE......Page 32
ISOMETRICS AND THE GOLDEN AGE OF PHYSICAL CULTURE......Page 33
Bernarr MacFadden......Page 34
Alois Swobada......Page 36
Maxick......Page 40
George F. Jowett......Page 43
Tromp Van Diggelen......Page 46
Alexander Zass......Page 49
Joseph Greenstein......Page 52
Charles Atlas......Page 56
The Springfield Study of 1920......Page 60
1946......Page 61
Bob Hoffman......Page 66
THE ISOMETRIC BOOM OF THE 1960s......Page 68
Paul Bragg & Noel Johnson......Page 72
NOEL JOHNSON-A DUD AT 70, A STUD AT 80......Page 74
"BATTLIN' BLUE EYES" MAKES A COMEBACK!......Page 77
03: Nutrition for Health, Strenght, & Lifelong Vitality......Page 79
NUTRITION AND LONGEVITY......Page 81
2: DON'T OVER CONSUME PROTEIN......Page 82
4: TRUST YOUR INSTINCTS AND DON'T BE AFRAID TO EXPERIMENT......Page 83
5: PRACTICE PERIODIC CLEANSING OR FASTING......Page 84
7: PAY ATTENTION TO HOW YOU EAT AND DRINK......Page 85
04: Isometric Q & A's......Page 87
01: How long should each Isometric Contraction be for maximum effectiveness?......Page 89
02: Will Isometric Contraction give me a bodybuilder's physique?......Page 90
03: Is it true that Isometrics can cause a dangerous elevation in blood pressure?......Page 91
04: How often do I need to train with Isometrics in order to acheive maximum results?......Page 92
05: Can I achieve a complete workout with Isometrics alone?......Page 93
06: Do Isometrics pose the same risk of injury as other forms of strenght training?......Page 94
07: Did Charles Atlas teach a course In Isometrics?......Page 95
08: How many variations of Isometric exercises are there?......Page 96
09: Will Isometrics make it possible for me to lift heavy weight?......Page 101
10: In simple English, what is the concept behind Isometric Contraction? And why is it so effective?......Page 102
11: John, my son, Adam, is 10 years old. Do you think it is safe for him to follow the Isometric training methods that you have outlined in Pushing Yourself to Power?......Page 103
12: Is Static Contraction the Same as Isometric Contraction?......Page 104
13: Will Isometrics help me gain solid muscular weight?......Page 105
05: Blood Pressure & Isometric Contraction......Page 107
HYPERTENSION AND ISOMETRIC EXERCISE......Page 109
HERE'S HOW IT'S DONE......Page 111
SEVEN GOLDEN KEYS TO LOWER BLOOD PRESSURE......Page 112
06: The Magnificent Seven......Page 115
01: Forward Bend......Page 118
02: Up, Over, and Down......Page 120
03: Side-to-Side Twist......Page 122
04: Torso Circle......Page 124
05: Tiger Bend Squat......Page 126
06: Tiger Stretch Push-Up......Page 128
07: Abdominal Double Curl......Page 130
07: Classic Isometrics for a Powerful Physique......Page 133
GENETICS: THE MYTH THAT HOLDS SOME PEOPLE BACK......Page 137
CLASSIC ISOMETRIC CONTRACTION......Page 138
IMPORTANT MUSCLES OF THE BODY......Page 140
THE SEVEN GOLDEN RULES OF ISOMETRIC POWER......Page 144
NECK EXERCISE #1: Reverse Neck Contraction......Page 146
NECK EXERCISE #2: Forward Neck Contraction......Page 148
NECK EXERCISE #3: Side Neck Contraction......Page 150
NECK EXERCISE #4: Side Neck Contraction......Page 152
NECK EXERCISE #5: Trapezius Contraction......Page 154
SHOULDER EXERCISE #1: One Arm Press......Page 156
SHOULDER EXERCISE #2: Front Deltoid Contraction......Page 158
SHOULDER EXERCISE #3: Side Deltoid Raise......Page 160
SHOULDER EXERCISE #4: Back Deltoid Contraction......Page 162
BICEPS/TRICEPS EXERCISE #1: Biceps Curl......Page 164
BICEPS/TRICEPS EXERCISE #2: Triceps Press Down......Page 166
BICEPS/TRICEPS EXERCISE #3: "The Milo"......Page 168
FINGERS, WRISTS, AND FOREARMS: Exercise #1......Page 170
FINGERS, WRISTS, AND FOREARMS: Exercise # 2......Page 172
FINGERS, WRISTS, AND FOREARMS: Exercise #3......Page 174
FINGERS, WRISTS, AND FOREARMS: Exercise #4......Page 176
FINGERS, WRISTS, AND FOREARMS: Exercise #5......Page 178
FINGERS, WRISTS, AND FOREARMS: Exercise # 6......Page 180
CHEST EXERCISE #1: Pectoral Contraction......Page 182
CHEST EXERCISE #2: Pectoral Contraction......Page 184
CHEST EXERCISE #3: Pectoral Contraction......Page 186
LATISSIMUS DORSI MUSCLES: Exercise #1......Page 188
LATISSIMUS DORSI MUSCLES: Exercise # 2......Page 190
ERECTOR SPINAL MUSCLES: Exercise #1......Page 192
ERECTOR SPINAL MUSCLES: Exercise # 2......Page 194
EXTERNAL OBLIQUES: Exercise #1......Page 196
ABDOMINALS EXERCISE #1: Iso Sit-Up......Page 198
ABDOMINALS EXERCISE #2: Iso Leg Raise......Page 200
HIPS, GLUTES, THIGHS, AND CALVES: Exercise #1......Page 202
HIPS, GLUTES, THIGHS, AND CALVES: Exercise # 2......Page 204
HIPS, GLUTES, THIGHS, AND CALVES: Exercise #3-Leg Curl......Page 206
HIPS, GLUTES, THIGHS, AND CALVES: Exercise #4......Page 208
HIPS, GLUTES, THIGHS, AND CALVES: Exercise #5......Page 210
HIPS, GLUTES, THIGHS, AND CALVES: Exercise #6......Page 212
HIPS, GLUTES, THIGHS, AND CALVES: Exercise #6-1......Page 214
HOW TO USE CLASSIC ISOMETRIC CONTRACTION TO YOUR BEST ADVANTAGE......Page 216
08: Isometric Power Flexes......Page 219
THE MIKE MARVEL DYNAFLEX COURSE......Page 222
CHI MIND CONTROL BY MIKE DAYTON......Page 224
HOW TO PERFORM ISOMETRIC POWER FLEX EXERCISES FOR MAXIMUM EFFECTIVENESS......Page 226
NECK EXERCISE #1: Tendon Flex......Page 228
NECK EXERCISES #2-4 Neck Power Flexes......Page 230
NECK EXERCISE #5: Nose-to-Mat Bridge......Page 232
SHOULDER EXERCISES #1-4: Deltoid Power Flexes......Page 234
SHOULDER EXERCISES #5-6: Deltoid/Trapezius Power Flexes......Page 236
TRAPEZIUS EXERCISES #1-2: Trapezius Power Flexes......Page 238
TRAPEZIUS EXERCISES #3-4: Trapezius Power Flexes......Page 240
BICEPS EXERCISES #1-3: Biceps Power Flexes......Page 242
BICEPS EXERCISE #4: Forward Double......Page 244
TRICEPS EXERCISE #1: Triceps Contraction......Page 246
TRICEPS EXERCISES #2-3: Triceps Power Flexes......Page 248
TRICEPS EXERCISES #4-5: Triceps Power Flexes......Page 250
HANDS, WRISTS, & FOREARMS EXERCISE #1: Towel Squeeze......Page 252
HANDS, WRISTS, & FOREARMS EXERCISES #2-4: Forearm Power Flexes......Page 254
PECTORALS: Introduction......Page 256
PECTORAL EXERCISES #1-6: Pectoral Power Flexes......Page 258
PECTORAL EXERCISES #7-9: Pectoral Power Flexes......Page 260
LATS EXERCISE #1: Latissimus Dorsi Flex......Page 262
LATS EXERCISES #2-3: Latissimus Dorsi Flexes......Page 264
ABS EXERCISE #1: Abdominal Contraction......Page 266
ABS EXERCISES #2-5: Abdominal Contractions......Page 268
HIPS & BUTTOCKS EXERCISE #1: Hips & Buttocks Flex......Page 270
THIGH EXERCISES #1-2: Thigh Power Flexes......Page 272
THIGH EXERCISES #3-5: Thigh Power Flexes......Page 274
CALF EXERCISES #1-3: Calf Power Flexes......Page 276
CALF EXERCISES #4-5: Calf Power Flexes......Page 278
HOW TO USE ISOMETRIC POWER FLEX CONTRACTIONS TO YOUR BEST ADVANTAGE......Page 280
ACKNOWLEDGMENTS......Page 281
Testimonials......Page 282