ISO Fit Main

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No part of this publication may be reproduced in any form or by any means, including printing,
scanning, photocopying, or otherwise without the prior written permission of the copyright holder.
The author has attempted to present information that is as accurate and concrete as possible.
The author is not a medical doctor and does not write in any medical capacity. All medical
decisions should be made under the guidance and care of your primary physician. The author
will not be held liable for any injury or loss that is incurred to the reader through the application
of any of the information herein contained in this book.
The author makes it clear that the medical field is fast evolving with newer studies being done
continuously, therefore the information in this book is only a researched collaboration of accurate
information at the time of writing. With the ever-changing nature of the subjects included, the
author hopes that the reader will be able to appreciate the content that has been covered in
this book. While all attempts have been made to verify each piece of information provided
in this publication, the author assumes no responsibility for any error, omission, or contrary
interpretation of the subject matter present in this book.
Please note that any help or advice given hereof is not a substitution for licensed medical advice.
The reader accepts responsibility in the use of any information and takes advice given in this
book at their own risk. If the reader is under medication supervision or has had complications
with health related risks, consult your primary care physician as soon as possible before taking
any advice given in this book.
ISOMETRIC FIT ALBY GONZALEZ

HISTORY OF ISOMETRICS
Isometric exercises have been dated so far back that it’s considered Time immemorial. There
is documented evidence of isometric exercises having been used throughout history by various
cultures. Throughout other countries such as Asia, isometric exercises have been practiced
within martial arts and yoga.
In the twelfth century, Bodhidharma who was a well-known Buddhist monk that developed a
system called Yi Jin Jing that focused of twelve basic tensing exercises. Bodhidharma is credited
for bringing the Yi Jin Jing to the monks of the Shaolin Temple in China. Variations of these
isometric exercises were also then adopted by other martial arts such as Kung Fu, Tai Chi, and
Ki Gong. These isometric exercises and variations of them are still used by athletes and trainers
all around the world.
What are isometrics?

An isometric exercise involves the static contraction of a muscle without any visible movement
in the angle of the joint...
The term “isometric” combines the Greek words “isos” (equal) and “metria” (measuring). With
isometric exercises, the length of the muscle and the angle of the joint do not change, though
contraction strength may vary.
This is in contrast to isotonic contractions, in which the contraction strength does not change,
though the muscle length and joint angle do.
Overcoming Isometrics Training in ISO-FIT

In overcoming isometrics, subjects can safely do 100 percent effort and continue with 100
percent available effort as strength is depleted. This allows for longer time under (maximum
volitional) tension.
How Isometrics Work

Isometric training is great for building strength and muscle mass. It does this by recruiting the
largest motor units and increasing time under tension. In addition, isometrics helps with the
increase of the mind and muscle connection. You might be wondering what the mind has to do
with gaining muscle mass and strength. Improving your mind muscle connection increases the
number of muscle fibers recruited during lifting.
When combined with increasing the time the muscle is under stress, it leads to increased strength
and muscle mass. Other “hardcore” training methods will put massive amounts of wear and tear
on the joints.
Isometrics can trigger hypertrophy without any wear and tear.

BENEFITS OF ISOMETRIC TRAINING
Better Muscle Fiber Recruitment: Isometric training teaches your body to recruit more muscle
fiber for each movement, thus your increased strength comes not just from more muscle, but
more efficient muscle. Safer Than Conventional Training: Because it doesn’t involve movement
or weights, isometrics are far safer than any other form of exercise and often used in rehabilitation.
Increased Strength: Isometricshas been proven to increase the strength in lifts, such as the
bench press, by as much as 40% up to an average increase of over 84%, as seen in the Nautilus
North Study.
Injury Rehab: Isometric exercise is intense and contributes to burning fat and building muscle.
When you are nursing an injury back to health, isometrics are great for rebuilding strength in
that area just by holding for 10 seconds at a time. An example of this would be performing a
shoulder shrug after a rotator cuff surgery.
Take a short break and repeat the hold at least four more times. You can perform isometrics for
whenever your schedule will allow. In addition, compared to conventional methods, isometrics
works the muscles more intensity and in a shorter space of time.
Time: Most routines using isometrics can be done in 30 minute or less. Since isometric exercises
are so powerful, you won’t need as much volume as you would with traditional training methods,
thus reducing the amount of time spent in the gym.
Mobility: Performing isometric exercises routinely helps with improving the flexibility of the
joints. Isometric exercises can help improve the performance of damaged joints, due to injuries,
age, etc. Isometrics are highly recommended to those who look to rehabilitate major damage
done to the ball-and-socket joints such as the knee, hip or shoulder; it does this by improving
bone density, and helps minimize the risk of arthritis and osteoporosis.

ISOMETRICS FIT WORKOUT PROTOCOL
You will perform your sets as followed.
There will be 3 sets per exercise: the interconnection, iso-mass, and breakdown set.
Each set plays a crucial role in the training program. It is recommended that you take notes with
you to the gym to maintain consistency.
Set 1 is called the interconnection set.

The purpose of this set is not only to warm up the muscles, but to focus on the mind and muscle
connection. The rep range for the interconnection set is 15-20.
Rest 30-45 secs before starting set 2.
Set 2 is the iso-mass set.

The purpose of this set is to recruit more motor units and increase time under tension. This leads
to growth and strength in the muscle. The rep range is 15-30 with the same principals as the
interconnection set.
Remember, controlled movement at all times. Right after the last rep you will hold an isometric
contraction at the mid-point of the range for 15-30 seconds. When doing the isometric hold
focus on the mind and muscle connection while flexing the muscle as hard as possible.
Rest 30-45 secs before starting set 3.
Set 3 is the breakdown set.

The purpose of this set is to finish breaking down the muscle tissue, which leads to the muscle
growing back bigger and stronger. For this set you’ll perform as many reps as possible. breakdown
(a.k.a performance failure). This is where you leave it all. Keeping your form tight on this set is
crucial. Stay focused on the mind and muscle connection. Right after the last rep you will hold
an isometric contraction at the mid-point of the range for 15-30 seconds.
Rest 3-5 mins before starting next exercise.

HOW TO PROGRESS
The Interconnection Set:
In the Isometric Fit Workout program you’ll notice that the Interconnection Set prescribes a rep
range (i.e. 15-20).
Once you’re able to complete the maximum number of reps, then and only then will you will hold
an isometric contraction at the mid-point of the range for 10-30 seconds after the last rep. if
you fail to reach the maximum number of reps (20). Do not add the isometrics hold at last rep.
Try again next week
For Example:
Week 1: 20 Reps + 15 Second Iso
And so forth.
Iso-Mass Sets:
The iso-mass set prescribes a rep range (i.e. 15-30) and 15-30 second isometric hold after last
rep. Once you’re able to complete the maximum number of reps (30), while still being able to
complete a 15 second isometric hold, then and only then will you increase the isometric hold by
5 secs. However, you fail to reach the maximum number of reps (30) or fail to complete to 15
second hold—keep the isometric hold the same next week and try again.
For Example:
And so forth.
Breakdown sets:
During this set you will use the same exact rep range as the iso-mass sets as a guide to progress.
If that results in using the same exact reps and isometrics hold as the previews week, then your
goal is simply to increase the number of reps you are able to perform. For example, if you where
able to perform 15 reps, then your goal would be to do 16 reps or more the following week.
On the other hand, if you had to increase the rep range due to achieving the rep goal during the
iso-mass set the previous week, then your goal with the breakdown set is simply to perform as
many reps as possible and increasing the isometrics hold time.

For Example:
And so forth.
Breakdown sets:
During this set you will use the same exact rep range as the iso-mass sets as a guide to progress.
If that results in using the same exact reps and isometrics hold as the previews week, then your
goal is simply to increase the number of reps you are able to perform. For example, if you where
able to perform 15 reps, then your goal would be to do 16 reps or more the following week.
On the other hand, if you had to increase the rep range due to achieving the rep goal during the
iso-mass set the previous week, then your goal with the breakdown set is simply to perform as
many reps as possible and increasing the isometrics hold time.
For Example:
And so forth.
BREAKING DOWN THE 4 DAY TRAINING SPLIT

LEG LIFTS SQUATS PUSH-UPS
DAY
BICYCLE CHURCHES LUNGES PULL-UPS

WORKOUT 1
1

FLUTTER KICKS SQUATS DIAMOND PUSH-UPS
FOREARM PLANK | 3X 30 SEC HOLD JUMPING SQUATS CLOSE GRIP PULL-UPS

WORKOUT 2
DAY 2

DAY 3
OFF
SIDE PLANKS SUMO SQUATS RAISED LEG PUSH-UPS
AB TWIST WALL SQUATS 3X 30 SEC HOLD REVERSE PULL-UPS

WORKOUT 3
DAY 4

DAY 5
OFF
LEG LIFTS SQUATS WIDE GRIP PULL-UPS
FOREARM PLANK 3X30 SECS SUMO SQUATS WIDE GRIP PUSH-UPS

WORKOUT 4
DAY 6

DAY 7
OFF
WHY GUT WRENCHING P90X-LIKE WORKOUTS ARE THE WORST
FOR GETTING IN SHAPE AND BUILDING LEAN, TONED MUSCLE
Not getting sore after a workout does not always mean you did not make progress.
Olympic and professional athletes rarely train so hard

daily that they are so sore that they can barely move or
have to take the day off. That is because consistency
is king. Going as hard as you can daily will only
lead to being extremely sore and not being able to
train optimally for the rest of the week. In addition,
being too sore also can increase chances of injury and
wear and tear. All these lead to missing training days
as well. This kills your consistency of training. Less
times your training, less progress and also hinders you
from perfecting your form. That is why these exercise
routines that burn you out are not optimal for gaining
muscle and burning fat. Not saying you should take it
easy, but going about 80% of your max is ideal.
ISOMETRICS, PROTECTING JOINTS, BUILDING STRENGTH & SIZE

Performing heavy weight exercises is not the best way to build muscle...
If you’re looking to build muscle, I’m just going to tell you off the bat:
You’ve been doing it wrong.
You’ve been cranking out endless amounts of repetitions, loading on plates of weight, crafting
out super-sets and drop-sets and failure-sets and every other kind of set.
But I’m here to tell you that there’s a better way...
Despite what you’ve been told, optimum muscle growth doesn’t take place in the “down-ups”,
“down-ups” but in the “hold-its.”
A recent study revealed that isometric training increases muscle growth by just over 12% after
a 10-week training period.
The gains were attributed to the focus placed more towards stress on the muscle rather than
shared stress between muscle and joints during the movements. Now, don’t get me wrong. You
need to put some plates on the barbell, and you need to perform repetitions if you want to see
gains. But if you want to see better muscle gains, supplement your sets with isometrics sets
instead of more repetition sets.

THE SINGLE MOST POWERFUL ISOMETRICS TRAINING TECHNIQUE…
ALSO KNOWN AS THE “LOST EXERCISE”
The history of isometrics is pretty fascinating...
In fact, legend has it that Alexander Zass, a former Russian spy (I mean, c’mon. How cool is
that?) turned strong man used isometrics to break out of heavy prison shackles and bend thick
jail bars.
Zass created his own type of isometric exercises and practiced them even while in prison after
being captured by Austrian forces during WWI. He escaped three times and left the country on
his third attempt.
So you want to know his secret?
Push or pull (with all of your strength) against immovable objects. This technique is called
Overcoming Isometrics and the premise is simple... Because the objects are immovable, you
can force your muscles to full exertion. It beats the crud out of doing 20-reps to failure for half
the results.
Maximum voluntary contraction routine
One of the many benefits of isometric workouts is that you don’t need equipment to get
superhuman muscle growth and strength gains. In fact 1920’s bodybuilder and magazine cover
model, Charles Atlas used a specific isometric training routine to build his awe-inspiring physique.
In fact, Atlas’ methods were inspired by watching a lion at the zoo… A lion. Not sure how much
manlier it gets than that.

Here’s a simple routine, which Atlas called the Maximum Voluntary Contraction routine:
Exercise #1: Hand Press

1. Place your hands together in a “praying” formation with your elbow up and hands
across from your chest...
2. Press your hands tightly together. Pushing one against the other with maximal
effort until to tired to continue.
Exercise #2: Abdomen Punches

Tense your abdomen and then strike it repeatedly with your fists (gently). Do this for 45 seconds
to 60 seconds.
Exercise #3: Back Hyperextension

Lay your body flat across a sturdy chair, resting on your stomach. Bend head and feet upward
while clasping your hands around the back of your head or straight out in front of you. Do not
strain. Hold this position until you can no longer.
Exercise #4: Shoulder Flex

Standing straight up, with one foot positioned in from of the other. Hold wrist (palm facing down)
of one hand and force arms toward the shoulder. Be sure to repeat once per side. Hold each side
until you can no longer continue.
Exercise #5: Biceps Flex

Standing straight up, with one foot positioned in from of the other. Hold wrist (palm facing up)
of one hand and force arms toward the shoulder. Be sure to repeat once per side. Hold each side
until you can no longer continue.
Exercise #6: Calf Raise & Hold

Rise on your toes as high as possible. Make a few efforts to stretch as high as you can and tense
your calves vigorously. Hold for 45 - 60 seconds.

HOW ISOMETRICS TRAINING AWAKENS MORE MUSCLE FIBERS FOR
GREATER STRENGTH GAINS COMPARED TO ANY “MOVING” EXERCISE
When it comes to training, you want to invite as many muscle fibers to the gym as you can.
How do you do this?
It’s simple. You engage the muscle fibers through specific movements during their contractions.
What’s unique about isometric training is that your muscles are engaged for a longer period
of time throughout the movement, which makes it necessary for your muscles to recruit more
muscle fibers.
Consider holding a leg extension for 45 seconds compared to “repping out” with 12-repetitions.
There is a big difference between your quadriceps being contracted for 45-seconds straight,
rather than 2 seconds per rep, with a second 1 second of relaxation when you get to the end of
the movement.
The longer the muscle is contracted, the more muscle fibers it’ll recruit. The more muscle fibers
recruited, the better the growth of the entire muscle will be.

WHY ISOMETRIC STRENGTH IS ONE OF THE DEADLIEST WEAPONS
USED BY UFC FIGHTERS
“With great power comes great responsibility.”
I think Spiderman’s grandpa said that or something. But the motto is true as we talk about
isometric strength. Isometric strength is used in the Octagon during pretty much every fight It’s
a deadly weapon.
And I’m sharing this with you because I trust that you’re an ethical man, who’ll use your
knowledge on the topic for good and not for evil. I repeat… USE THIS FOR SELF-DEFENSE
REASONS ONLY.
Have you ever watched a UFC fighter coerce their opponent into a submission?
Picture it. Whenever a fighter is has their opponent in a submission (choke hold, knee lock,
triangle choke) hold, they’re squeezing with all of their might to get the other guy to tap. They’re
using isometric strength to force their opponent to submit.
So, how do you train for this same isometric strength without ever having to set foot in the
octagon? The isometric training that you do should mimic the movements of the octagon. For
instance, if you want to improve isometric strength to be prepared if you were in a dangerous
situation and needed to use a choke hold, you could work on your isometric strength by squeezing
a punching bag against your body as tight as you can. Mimic the movement.
This same principle applies to any octagon-inspired movement…
And remember, FOR SELF- DEFENSE ONLY!

EVER WONDER HOW OLYMPIC GYMNASTS GET BIG ARMS…
Have you ever watched an Olympic
gymnast compete? If you have, I’m
sure you’ve noticed how ripped they
are.
Every Olympic gymnast has big

arms, broad shoulders and a massive
vtapered back. What’s the secret?
Isometric fit advanced bodyweight
workouts.
Think about an Olympic gymnast who

competes on the rings. Their entire
routine is composed of isometric
movements. It’s the key to their size,
strength and lean physique.
Check out the Isometrics fit advanced Bodyweight training routine to begin using the same
techniques Olympic Gymnasts utilize to grow rock-hard muscle and jaw-dropping strength.
However, here are a few key movements to get you started...
3 BEST GYMNAST EXERCISES TO GET YOU RIPPED IN THE

SHORTEST AMOUNT OF TIME
Let’s face it. We all have a little bit of envy when we see male gymnasts head onto the mat to do
their thing. If we aren’t impressed at that point, we’re definitely impressed when we see their
ripped physiques come to life in the middle of their routine.
Lucky for you I’ve listed out the 3 best gymnast exercises to get you ripped in the shortest
amount of time possible.
1) L-Sits
The L-Sit is foundational to any Olympic gymnasts workout.
This is easily one of the most challenging abdominal exercises on the planet. An L-Sit starts with
your palms flat on the floor, butt on the ground and legs sitting straight out in front of you. The
goal is to lift up on your palms, lifting your butt off the ground, and keeping your legs straight
out in front of you and keeping your abs tight. A good way to practice if you can’t quite nail the
L-Sit from the floor is to start using two bench presses of chairs to hold yourself up with, and
keep your legs tucked near your stomach. As you improve, continue to use the benches or chairs
while extending your legs straight out in front of you. When that gets easier, perform the
movement from the floor.
2) Front Lever
The Front Lever is the big dog when it comes to body strength development...
It requires upper body pulling power, core control, and the ability to keep your body in a wizard-
like, horizontal position in which you appear to be floating off of the floor. Holding yourself on
a pull-up bar of a cable tower, the end result of this isometric exercise is that you’re arms are
straight and your body is parallel with the floor below... A good way to build up to the Front
Lever is first by hanging from the bar for extended period of time. Afterwards, add a hanging
L-sit, with your arms on the pull up bar and your legs straight out in front of you. Finally, allow
your lower back to lean backwards until your body is parallel to the ground. I know it seems
daunting now. But I’m sure all of the Olympians thought the same at first.
3) Tuck Lever
Finally, we have the Tuck Lever...
Again you want to be in a hanging position on the pull-up bar of a cable tower of power rack.
Then, slowly lower your body until your back is parallel to the floor. Then, pull your legs in and
hold this position. To make this optimally effective, slowly extend one leg, pull it in and extend
the other leg as if you’re performing a calculated bicycle movement. It takes a lot of control so
be patient with it.

Why popular fitness websites have called the methods in Isometrics Fit “a potentially more
effective means of developing overall strength, power, and body control than traditional
weight-based movements.
Isometric exercises are mass-builders.
Not only that, but they’re time savers, too. Think about it...
When you give your all-out effort during isometric exercise, you’re for sure going to pack on
some muscle. Also, because you’re exerting more energy during your sets, you can cut your
workout time in half. Trust me. I know from experience. Here are the exact mass-building
secrets I’ve personally used to add inches of rock-solid muscle to my physique while gaining
freaky-lean vascularity. If you’re a man looking to build muscle well into your 40’s, 50’s, 60’s,
and beyond, look no further.
Why men and women as young as 20 and as old as 85 can use these exact methods to boost
strength and stamina regardless of your current age or physical shape…
The studies are in!
Isometrics is an optimal workout for anyone

from age 20-85. So yeah, that includes
you. Anyone can use these exact isometric
training techniques to boost strength and
stamina regardless of your current age and
physical shape.
Isometrics are not only effective for building

muscle mass and strength but they’re also
the safest type of exercise you can do
because they put less stress on your joints
than traditional exercises do.

ABOUT ALBY
Whether you’re training for your next powerlifting competition or you’re trying to overcome
arthritis, isometrics training has something for you.
If you have any questions about the program, feel free to email me and I’ll get back to you
ASAP. Enjoy the isometrics mass program! Time to build some freaky muscle with jaw-dropping
strength!
Sincerely,
Alby Gonzalez
FOLLOW ME ON INSTAGRAM! GET YOUR PAIR OF XERO SHOES!!!

http://instagram.com/albygonzalezfitness https://xeroshoes.com/go/Albyfittv

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DISCLAIMER

ISOMETRIC FIT ALBY GONZALEZ

What are isometrics?

Overcoming Isometrics Training in ISO-FIT

How Isometrics Work

Isometrics can trigger hypertrophy without any wear and tear.

ISOMETRIC FIT ALBY GONZALEZ

ISOMETRIC FIT ALBY GONZALEZ

Set 1 is called the interconnection set.

Rest 30-45 secs before starting set 2.

Set 2 is the iso-mass set.

Rest 30-45 secs before starting set 3.

Set 3 is the breakdown set.

Rest 3-5 mins before starting next exercise.

ISOMETRIC FIT ALBY GONZALEZ

Try again next week

ISOMETRIC FIT ALBY GONZALEZ

BREAKING DOWN THE 4 DAY TRAINING SPLIT

ISOMETRIC FIT ALBY GONZALEZ

BICYCLE CHURCHES LUNGES PULL-UPS

ISOMETRIC FIT ALBY GONZALEZ

FOREARM PLANK | 3X 30 SEC HOLD JUMPING SQUATS CLOSE GRIP PULL-UPS

ISOMETRIC FIT ALBY GONZALEZ

AB TWIST WALL SQUATS 3X 30 SEC HOLD REVERSE PULL-UPS

ISOMETRIC FIT ALBY GONZALEZ

FOREARM PLANK 3X30 SECS SUMO SQUATS WIDE GRIP PUSH-UPS

ISOMETRIC FIT ALBY GONZALEZ

Olympic and professional athletes rarely train so hard

ISOMETRICS, PROTECTING JOINTS, BUILDING STRENGTH & SIZE

You’ve been doing it wrong.

But I’m here to tell you that there’s a better way...

ISOMETRIC FIT ALBY GONZALEZ

The history of isometrics is pretty fascinating...

So you want to know his secret?

Maximum voluntary contraction routine

ISOMETRIC FIT ALBY GONZALEZ

Exercise #1: Hand Press

Exercise #2: Abdomen Punches

Exercise #3: Back Hyperextension

Exercise #4: Shoulder Flex

Exercise #5: Biceps Flex

Exercise #6: Calf Raise & Hold

ISOMETRIC FIT ALBY GONZALEZ

How do you do this?

ISOMETRIC FIT ALBY GONZALEZ

This same principle applies to any octagon-inspired movement…

And remember, FOR SELF- DEFENSE ONLY!

ISOMETRIC FIT ALBY GONZALEZ

Every Olympic gymnast has big

Think about an Olympic gymnast who

3 BEST GYMNAST EXERCISES TO GET YOU RIPPED IN THE

ISOMETRIC FIT ALBY GONZALEZ

Isometric exercises are mass-builders.

The studies are in!

Isometrics is an optimal workout for anyone

Isometrics are not only effective for building

ISOMETRIC FIT ALBY GONZALEZ

FOLLOW ME ON INSTAGRAM! GET YOUR PAIR OF XERO SHOES!!!

ISOMETRIC FIT ALBY GONZALEZ