Isometrics

In order to gain rock hard muscle definition, you can combine isometrics with your weight training.




Overview:

When exercising your focus body part, generally you want to break down the muscle for a select focus area. Let's use the example of shoulders. Say you are focused on shoulders for about 3 weeks in your workouts. This would mean you are working your shoulders extremely hard ( to failure) about once per week, and very hard another day of the week. The rest of your body is just maintained during this 3 week cycle where you do moderate workouts on your non-focus areas, such as chest, arms, back, and legs. These areas do not go to failure on sets.

Isometrics:


Eg. Shoulders... Your first 3-6 sets of exercises on shoulder day will be to absolutely break down and kill your shoulders. You go until failure on each of your initial 3-6 sets ( i.e. Shoulder presses 3 sets - 12, 10, 10 ), but immediately following each set take a deep breath, extend your arms out to the sides and back. Now squeeze your shoulders tight. Crush them. Make them shiver in a solid contraction. What this does is it helps to force blood deep into your muscle tissues, where it can start to bond with myosin, a protein in your skeletal muscles. This bonding effect is where your muscles will form receptor sites for absorbing and utilizing protein. You know protein, that expesive supplement that everyone tells you to buy.

So in doing this with your shoulders, biceps, back, etc , you will be gaining a major shaping and hardening factor. This idea follows a technique called negatives in which once you have failed a muscle, biceps, chest, back, etc... you then release your last repetition very slowly to help break the muscle down. Isometrics, however, allow you to fully contract that same muscle as much as possible, giving you better circulation and definition, and a distinct advantage of a growth factor.

By using this method, it is possible to pass the progress of others who are 6 months ahead of you in muscular development.

Ladies:

Just a note to ladies reading this. Women can also benefit from isometrics to quickly gain shape in their legs, back, arms, ass, etc... This technique is not for building larger muscle, it is more for developing the shape and definition of the muscles. Muscles burn fat, especially conditioned ones. So, if you are using higher repetitions, as women often do, this will give you a more firm build, not necessarily more bulk.

Build Strength

To build strength you want to focus on 1 body part for about 3-4 weeks, and then change to another focus part. Once you have focused on hard workouts for say "the back" for 3-4 weeks, you will hit what is called a plateau, and any further changes to your program or weight used will not be as effective, take a rest, or change your focus area and come back to "back" a few weeks later for more progress.

Note: You still work out your other body parts during your "back" phase, but they are essentially in maintenance or just getting moderate workouts. This ensures that you can grow or become stronger in your focus area. The body changes very slowly, but it can change a little faster when you apply proper technique, nutrition, and rest.

Best way to loose fat easy.

The best way to loose fat is to run. More specifically you should run twice a week for about 45 minutes. Even more specifically you should run before breakfast when you first wake up. This will add an extra 20 minutes of fat burning for each run that you complete. The reason for this is because your body is still in the krebbs cycle burning fat and oxygen in first 10-15 mins of waking up. In this krebbs cycle your body will be utilizing a hormone called glucogen which helps to transfer fat out of the fat cells and into the mitochondria of the muscle cells where fat gets burned as energy.

By the way, you should find running first thing in the morning as easier than any other time of day because you will already be in this second wind stage upon waking up. Also, your body will not be digesting food while you are trying to run. Once you have done this more than once, you will agree it is easy.

Don't kid yourself there is no secret to fat loss other than burning calories. More specifically, stored calories. So, get up, get your shoes on and go running. This process all begins with do you want to get in shape or not. If yes, do it, if no, then go back to sleep, but don't bitch about being fat, tired, and out of shape.

Get a six pack

There is no secret to fat loss people, you gotta get off your ass and run. Hey I'm just telling ya.

This is my favourite body builder. Hamdullah Aykutlug, from Turkey. This photo is from 2000 or earlier, so I'm not sure what his status is now, but wow..! This is the ultimate physique..! This has been on my refridgerator and wall for several years. My personal goal would be to come close to this. He is weighing in here as a Light Heavyweight. I believe still close to 200 pounds.

A body builder would not be able to maintain himself at this condition of course, this is the peak of successful training. Your body fluctuates by several pounds daily with water and nutrition. Fact: Your first meal of the day determines the amount of water you will need to drink throughout the entire day.