Isometric Holds: The 10-Second Secret to Building Bigger Muscles


In 7 SECONDS you can develop new muscle tissue. That mean in less than 4 hours a year you can develop a whole new body adding anything from 12 – 25 lbs of muscle on to your frame while substantially reducing your body fat.

It may sound too good to be true, but it all boils done to one word: Isometrics. Here I will illustrate exactly what that is and demonstrate how anyone can begin to use it to better their lives. Before this article is over you will have implemented two workouts, one that targets your waistline and the other your chest, both of which aim to tone and strengthen those areas.

Are you prepared for this?


Isometric Abs

1. Sit using proper posture and straighten out your back.

2. Bring your stomach as far in as you can while you take a deep breath.

3. While continuing to suck your stomach, tighten the muscles there like you would if someone was going to punch you.

4. Can you feel it? How tight it is, how your muscles tremble? You have begun!

5. Make a long ‘S’ sound as you exhale, your abs should get tighter.

6. While you’re exhaling, bring your pelvis up and your ribs down in the form of ab crunch.

7. Finish exhaling.

8. Relax


How was it? If it was done correctly I already know the answer – great. Your stomach should feel worked, a little hot, exhausted and a little loosened up. Don’t stop! Keep doing it until you reach the end of this article.

This will ensure that you wake up with a stronger and more tones set of abs than you have right now. This method, done consistently, is equivalent to more than one thousand sit ups. Now, as you continue to work your abs we’ll go into the incredible and exciting science that makes Isometrics work.

Let’s first break down the word. What exactly does isometrics mean? Iso is a Greek prefix meaning “same” and metric comes from Latin word for “distance.” It is ultimately the technique of tightening your muscles while keeping angles of the joins the muscles are attached to the same.

The workout we just performed is an example of isometrics; another would be attempting to push an object too heavy to move. No matter what you do you won’t be able to move it but as your muscles strain in vain they are actually getting a phenomenal workout.

During the Victorian Age, when the seeds of physical culture were just beginning to take root, Isometrics reigned supreme. Thin, frail boys suddenly began to look more like Greek Gods and developed the strength to lift a man with one arm simply by tightening their muscles in various peculiar ways.

Obviously they were never able to jump over buildings or stop trains on their tracks but the stories of them lifting horses or ten men at once were true enough.

Maxick was one of these weaklings turned strong. He was originally called Max Sick because they did not expect him to live for very long after he was born. He proved everyone wrong by holding on and making it into adolescence despite his shortcomings and his health.

He developed his resolve to become as strong as Hercules after he witnessed a strong man’s performance at the circus. From that point on, Max began lifting anything heavy he could get his hands on.

Max’s parents did not like this new development and quickly forced him to stop because he did not have the frame to handle the stress of such an endeavor. Never losing sight of his ultimate goal, Max began to focus inward to achieve his dream. He learned to manipulate each of his muscles individually after extensive experimentation with tensing different muscles with all the strength he could muster. Before long, Max began to demonstrate more definition and increased strength.

Years later, as a teenager, Max started to attend gym sessions. Though he was not old enough to participate, he was fine with just simply watching others workout. One day he was invited by some of the main physical culturists (now known as bodybuilders) to attempt to lift one of the weights. They, of course, thought he would fail dramatically and were eagerly awaiting his failure. Much to everyone’s surprise however Max ended up lifting more than any of them.

No one knew what to think. Everyone simply stared. Soon after Max became a local legend by continuing to perform extraordinary achievements using his strength and his ability to control each of his muscles. He could make his muscles dance without even trying and could lift more than was previously thought possible.

His reputation followed him all the way to England where he soon proved to the people there just how strong he was. He met another strong man called Saldo and together formed his patented “Isometric Training System” that they later dubbed Maxalding. The system required no lifting and was comprised purely of exercises that alternated between relaxing and tensing different muscles, including abs.

How are the exercises going? Are you exhausted? That’s enough, let’s move on to a different workout for your chest.


Isometric Hand Press

1. Stand keeping your back straight.

2. Place your arms out in front of your chest.

3. Bend your elbows a little so that your wrist forms a triangle with your elbow.

4. Bring hands together.

5. While you bring your hands closer together focus on your chest, make it as hard and tight as you can.

6. Before long you should start trembling, this trembling is a result of your muscles working hard, this is the goal of Isometrics!

7. Hold for 30 seconds.

8. Relax your chest slowly, it is important to do it slowly and give your body time to recuperate after contracting so much


I hope it feels good! But don’t stop! Try to fit ten more while you continue to read.

Despite the primitiveness of the original Maxalding System, his pupils demonstrated incredible results. Funnily enough, another man by the name of Charles Atlas became unbelievably famous advertising his own brand of Isometrics he dubbed “Dynamic Tension.” Atlas’ system is still used widely today.

As with anything, time can erode away at popularity and fads can make older trends obsolete. Recently, however, a renaissance of physical culture has emerged that has been reminding people of the many merits of Isometrics. Science has followed the wake of this renaissance by publishing some astonishing things about this method of training – one of which is the fact that muscle growth can be promoted in just 7 seconds.

The finds do come with some strings attached though. For 7 seconds of stimulation, to promote any kind of growth it must be extremely intense. Luckily, the experience level of the individual needs not matter since the physical force generated by Isometrics works in direct proportion to the individual’s current level.

This means that weights or other expensive machinery are not required and thus, it is phenomenal safe way to practice physical exercise, especially for those who seek muscle rehabilitation (like the elderly.)

We focused on two of the main muscle groups of the body with this article: the abs and the chest. If you have listened to the instructions given in this article, you will enjoy a nicely toned waist and chest. It is imperative to implement these two exercises every other day and take care of proper breathing.