Weightlifting Workouts And How To Increase Your Bench By 10x Using This Old-School Trick

You can find a lot of exercises that are often really good for muscle size and strength

gains like full body weightlifting but there are additionally workouts that many people don't do anymore.

There is an old school trick for training that will help you get really strong, strong men of old that used it gained the ability to bend metal bars and break chains, this might seem like I am over exaggerating but I assure you I'm not, Bruce Lee him self made use of it(stated in The Art Of Expressing The Human Body by John Little).

Just before I mention it I want you to know that you cannot gain 10 pounds of muscle in a month just by doing this alone, actually this way of training is primarily for strength gains, as soon as you combine it with weight training then you might notice some awesome visual gains (assuming you put in the work).

It's known as isometrics...

Beginning Of Isometrics

Isometrics go back as far as the first world war, Alexander Zass (who is known as the father of isometrics), as hostage of that war was put in chains.

For the period of his time in captivity Alexander developed immense strength by tugging on the chains he was put in until at some point he broke free and escaped, in fact according to Wikipedia he was caught 3 times and was able to escape the POW camp all 3 occasions.

From then on Zass joined up with the circus where he went by the stage name Iron Samson to hide his identity, there he performed amazing feats of strength like carrying a horse on his shoulders and catching a cannon ball that it was shot out of a cannon.

This guy was about 5.4 foot tall and weighed at 165 pounds, he was not very big and undoubtedly did not look particularly strong.

The point is, isometrics will make you really strong if you incorporate them into your training.

Do I Need To Do This 60 Minutes A Day?

You can invest only 10 minutes out of your entire day into isometrics and you'll do fine, the key here is doing isometrics consistently.

"In the 1950s, Dr. Theodore Hettingler and Dr. Eric Muller established that a daily isometric effort at 66 percent of maximum intensity, held for 6 minutes, could increase strength by approximately 5 percent per week." - Never Gymless by Ross Enemait

You don't need to waste hours on this, all you need is a few minutes of your day by spending a few seconds on each exercise, thats right each exercise takes merely a couple of seconds.

Do I Need Fancy Gear?

Nope!

You may either make your own equipment or use your home environment to exercise, isometrics are mostly done by resisting against something without any actual movement with as much intensity as you can, for example...

Easy Shoulder Exercise

Find a low ceiling, can be in the house or something ceilingish on the outside, set your hands against it and push against it with all of your strength for 10-15 seconds (or a bit more if you wish). Don't spend too much time on the exercise otherwise it will get boring with you standing there feeling like an idiot.

More Exercises

I included a resource in the links area down below to a really beneficial site that will help you with anything related to doing isometrics, also theres a link to an online book referfing to Bruce Lee using isometrics (the one I mentioned above).

Also isometrics have the tendency of being called static contraction, you might find a few exercises on Google, just be wary of useless information.

Why Do I Use This If It Wont Help Me Build Muscle

Isometrics are good for getting over plateaus, if for example there is a particular weight that you can't bench for more than 10 repetitions, you can use isometrics to get past the plateau.

Plus if you do this you will get really strong, that is if you stick to it over the long-run.

Remember that this is not a cure all and by itself will give you limited results if you want to gain mass.

One thing that you have to remember is that nothing in life is guaranteed, don't expect magical results from doing isometrics, the only thing in life that is guaranteed is that we all will die someday. Try to have realistic goals, by that I mean don't expect yourself to be able to lift a horse in a month, that could take a few years...but it is possible if you set out to do it.

Weightlifting Workouts And How To Increase Your Bench By 10x Using This Old-School Trick

By: Alex Allmert

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