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TitleIsometric Power Revolution: Mastering the Secrets of Lifelong Strength, Health, and Youthful Vitality
Author
LanguageEnglish
File Size88.7 MB
Total Pages292
Table of Contents
                            Isometric Power Revolution (2007)
TABLE of CONTENTS
Introduction
01: Begin with the Goal in Mind
	That Master Key is:
	ISOMETRIC POWER BREATHING
	HOW TO PERFORM ISOMETRIC POWER BREATHING
	MORE THAN JUST THINKING
	THE POWER OF YOUR THOUGHTS
	YOU MUST BELIEVE
	HOW TO APPLY POSITIVE EMOTION TO YOUR GOAL
	SOAR LIKE AN EAGLE
	SO WHAT DO YOU WANT IN LIFE?
	CHOOSING ONE GOAL
	BEYOND YOUR WILDEST DREAMS
02: A Concise History of Isometric Contraction
	INDIA AND THE ORIENT
	ISOMETRICS IN THE ORIENT
	ISOMETRICS IN WARFARE
	ISOMETRICS IN POPULAR LITERATURE
	ISOMETRICS AND THE GOLDEN AGE OF PHYSICAL CULTURE
	Bernarr MacFadden
	Alois Swobada
	Maxick
	George F. Jowett
	Tromp Van Diggelen
	Alexander Zass
	Joseph Greenstein
	Charles Atlas
	AT LAST! SCIENCE PROVES IT
	The Springfield Study of 1920
	1946
	Bob Hoffman
	THE ISOMETRIC BOOM OF THE 1960s
	Paul Bragg & Noel Johnson
	NOEL JOHNSON-A DUD AT 70, A STUD AT 80
	"BATTLIN' BLUE EYES" MAKES A COMEBACK!
03: Nutrition for Health, Strenght, & Lifelong Vitality
	NUTRITION AND LONGEVITY
	SEVEN GOLDEN KEYS TO NUTRITIONAL FITNESS
	1: EAT BETTER FOOD WHILE CONSUMING FEWER CALORIES
	2: DON'T OVER CONSUME PROTEIN
	3: ENJOY A WIDE VARIETY OF NOURISHING FOODS
	4: TRUST YOUR INSTINCTS AND DON'T BE AFRAID TO EXPERIMENT
	5: PRACTICE PERIODIC CLEANSING OR FASTING
	6: ENJOY MORE RAW FRUITS AND VEGETABLES
	7: PAY ATTENTION TO HOW YOU EAT AND DRINK
04: Isometric Q & A's
	01: How long should each Isometric Contraction be for maximum effectiveness?
	02: Will Isometric Contraction give me a bodybuilder's physique?
	03: Is it true that Isometrics can cause a dangerous elevation in blood pressure?
	04: How often do I need to train with Isometrics in order to acheive maximum results?
	05: Can I achieve a complete workout with Isometrics alone?
	06: Do Isometrics pose the same risk of injury as other forms of strenght training?
	07: Did Charles Atlas teach a course In Isometrics?
	08: How many variations of Isometric exercises are there?
	09: Will Isometrics make it possible for me to lift heavy weight?
	10: In simple English, what is the concept behind Isometric Contraction? And why is it so effective?
	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?
	12: Is Static Contraction the Same as Isometric Contraction?
	13: Will Isometrics help me gain solid muscular weight?
05: Blood Pressure & Isometric Contraction
	WHAT HYPERTENSION IS
	HYPERTENSION AND ISOMETRIC EXERCISE
	HERE'S HOW IT'S DONE
	MUST READ-NOW!
	SEVEN GOLDEN KEYS TO LOWER BLOOD PRESSURE
06: The Magnificent Seven
	01: Forward Bend
	02: Up, Over, and Down
	03: Side-to-Side Twist
	04: Torso Circle
	05: Tiger Bend Squat
	06: Tiger Stretch Push-Up
	07: Abdominal Double Curl
07: Classic Isometrics for a Powerful Physique
	GENETICS: THE MYTH THAT HOLDS SOME PEOPLE BACK
	CLASSIC ISOMETRIC CONTRACTION
	IMPORTANT MUSCLES OF THE BODY
	CLASSIC ISOMETRIC CONTRACTION
EXERCISES
	THE SEVEN GOLDEN RULES OF ISOMETRIC POWER
	NECK EXERCISE #1: Reverse Neck Contraction
	NECK EXERCISE #2: Forward Neck Contraction
	NECK EXERCISE #3: Side Neck Contraction
	NECK EXERCISE #4: Side Neck Contraction
	NECK EXERCISE #5: Trapezius Contraction
	SHOULDER EXERCISE #1: One Arm Press
	SHOULDER EXERCISE #2: Front Deltoid Contraction
	SHOULDER EXERCISE #3: Side Deltoid Raise
	SHOULDER EXERCISE #4: Back Deltoid Contraction
	BICEPS/TRICEPS EXERCISE #1: Biceps Curl
	BICEPS/TRICEPS EXERCISE #2: Triceps Press Down
	BICEPS/TRICEPS EXERCISE #3: "The Milo"
	FINGERS, WRISTS, AND FOREARMS: Exercise #1
	FINGERS, WRISTS, AND FOREARMS: Exercise # 2
	FINGERS, WRISTS, AND FOREARMS: Exercise #3
	FINGERS, WRISTS, AND FOREARMS: Exercise #4
	FINGERS, WRISTS, AND FOREARMS: Exercise #5
	FINGERS, WRISTS, AND FOREARMS: Exercise # 6
	CHEST EXERCISE #1: Pectoral Contraction
	CHEST EXERCISE #2: Pectoral Contraction
	CHEST EXERCISE #3: Pectoral Contraction
	LATISSIMUS DORSI MUSCLES: Exercise #1
	LATISSIMUS DORSI MUSCLES: Exercise # 2
	ERECTOR SPINAL MUSCLES: Exercise #1
	ERECTOR SPINAL MUSCLES: Exercise # 2
	EXTERNAL OBLIQUES: Exercise #1
	ABDOMINALS EXERCISE #1: Iso Sit-Up
	ABDOMINALS EXERCISE #2: Iso Leg Raise
	HIPS, GLUTES, THIGHS, AND CALVES: Exercise #1
	HIPS, GLUTES, THIGHS, AND CALVES: Exercise # 2
	HIPS, GLUTES, THIGHS, AND CALVES: Exercise #3-Leg Curl
	HIPS, GLUTES, THIGHS, AND CALVES: Exercise #4
	HIPS, GLUTES, THIGHS, AND CALVES: Exercise #5
	HIPS, GLUTES, THIGHS, AND CALVES: Exercise #6
	HIPS, GLUTES, THIGHS, AND CALVES: Exercise #6-1
	MUST READ!
	HOW TO USE CLASSIC ISOMETRIC CONTRACTION TO YOUR BEST ADVANTAGE
08: Isometric Power Flexes
	THE MIKE MARVEL DYNAFLEX COURSE
	YOGAMETRICS BY DR. FRANK R. YOUNG
	CHI MIND CONTROL BY MIKE DAYTON
	MUST READ!
	HOW TO PERFORM ISOMETRIC POWER FLEX EXERCISES FOR MAXIMUM EFFECTIVENESS
	NECK EXERCISE #1: Tendon Flex
	NECK EXERCISES #2-4 Neck Power Flexes
	NECK EXERCISE #5: Nose-to-Mat Bridge
	SHOULDER EXERCISES #1-4: Deltoid Power Flexes
	SHOULDER EXERCISES #5-6: Deltoid/Trapezius Power Flexes
	TRAPEZIUS EXERCISES #1-2: Trapezius Power Flexes
	TRAPEZIUS EXERCISES #3-4: Trapezius Power Flexes
	BICEPS EXERCISES #1-3: Biceps Power Flexes
	BICEPS EXERCISE #4: Forward Double
	TRICEPS EXERCISE #1: Triceps Contraction
	TRICEPS EXERCISES #2-3: Triceps Power Flexes
	TRICEPS EXERCISES #4-5: Triceps Power Flexes
	HANDS, WRISTS, & FOREARMS EXERCISE #1: Towel Squeeze
	HANDS, WRISTS, & FOREARMS EXERCISES #2-4: Forearm Power Flexes
	PECTORALS: Introduction
	PECTORAL EXERCISES #1-6: Pectoral Power Flexes
	PECTORAL EXERCISES #7-9: Pectoral Power Flexes
	LATS EXERCISE #1: Latissimus Dorsi Flex
	LATS EXERCISES #2-3: Latissimus Dorsi Flexes
	ABS EXERCISE #1: Abdominal Contraction
	ABS EXERCISES #2-5: Abdominal Contractions
	HIPS & BUTTOCKS EXERCISE #1: Hips & Buttocks Flex
	THIGH EXERCISES #1-2: Thigh Power Flexes
	THIGH EXERCISES #3-5: Thigh Power Flexes
	CALF EXERCISES #1-3: Calf Power Flexes
	CALF EXERCISES #4-5: Calf Power Flexes
	MUST READ!
	HOW TO USE ISOMETRIC POWER FLEX CONTRACTIONS TO YOUR BEST ADVANTAGE
ACKNOWLEDGMENTS
Testimonials
                        
Document Text Contents
Page 2

ISOMETRICS, when done correctly, can reshape a person's
physique and add strength beyond imagination without the
person ever moving a muscle. By powerfully contracting the
muscle in an isolation hold, a person can create lean, perfectly

sculpted muscles, shed fat, and achieve the unmistakable glow
of perpetual youthfulness without ever having to go to a gym
or lift weights or invest in expensive equipment. But the power

of Isometrics lies in being taught how to do them correctly.

JOHN e.PETERSON is a li fe long fitness expert, the author of Pushing Yourself to Power,
and coauthor of The Miracle Seven and The Ihnity of H ealth and Fitness workout

DVD. H e created the Transformetrics'" Training System that maximizes strength

and fitness as well as wellness and is the founder of Bronze Bow Publishing.

Page 146

NECK & TRAPEZ I US

NECK EXERCISE #1

Reverse Nee k Contraction

POSITION A: Stand erect with your feet about 12" apart. Clasp your hands behind your
head and interlock your fingers with your chin tucked close to the chest as shown. Now push
your head firmly up while resisting with your hands. Maintain an intense contraction 7 to 12
seconds while following correct breathing procedures. Relax.

PO SIT ION S BAN DC: Repeat exercise following the same breathing procedures,
relaxing and then moving to exercise #2.

144 I ISOMETRIC POWER ReVOLUTION

Page 147

POSITIONS

c

Page 291

From OHN PETERSON
IF YOU'VE BEEN LOOKING FOR AN EXERCISE SYSTEM that will

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Based solidly upon the most effective exercise systems as taught by
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Precisely illustrated with 100s
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iii! Available at www.bronzebowpublishing.comlti

Page 292

From OHN PETERSON
THE TRANSFORMETRICS™ TRAINING SYSTEM offers the most honest,
straightforward approach to safe, lifelong strength, youthfulness,
and long-term fat loss ever created. It is founded on the premise
that there are no quick fixes , no magic diets, and nobody has a
magic wand to give people the lithe, athletic, sculpted physique
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right balance of nutritious foods, the right strength-building, body-
sculpting exercise system, and the knowledge and commitment to
put them together.

In the 60 Day Personal Power Health & Fitness Journa~ John and
Wendie offer:

• A complete exercise program
featuring the Transformetrics ™
Training System to help people
slim, strengthen, and help their
body achieve its natural, God-
given strength and fitness poten-
tial. . . without the requirement of

. .
a gym or expenSive exercise
eqUipment.

• Complete food charts that
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• And inspiring quotes,
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It! Available at www.bronzebowpublishing.com li

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