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Animal Kingdom Workouts presents
Power Arm Isometrics
Lean How To Build Powerful, Strong, Toned Arms In Only Minutes A Day!
By David Nordmark www.animal-kingdom-workouts.com
Table of Contents
Disclaimer! 3
Power Arm Isometrics !

Introduction! How To Perform These Arm Exercises ! Biceps Curl! Single Arm Triceps Press Down ! Biceps / Triceps Cross Arm Contraction!
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Whether You Want The Strength and Power of Alexander Zass, the Physique of Bruce Lee, or to be t at any age like Noel Johnson Isometric Exercise can help you achieve the body you desire ! 16 Other Products From Animal Kingdom Workouts.com! 27
Power Isometrics - The Complete System of Natural Strength Training And Body Sculpting For Men And Women! 27 Lose Weight Without Dieting - The Animal Kingdom Way ! 27
Natural Fitness - Natural Body Weight Exercises for Men and Women ! 28 Animal Workouts - Animal-Inspired Strength and Conditioning Workouts for Men and Women! 28 About the Author! About the Model! 29 29
Copyright 2009 David Nordmark. All rights reserved. www.animal-kingdom-workouts.com!
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Disclaimer
The exercises and advice contained within this course may be too strenuous or dangerous for some people, and the reader(s) should consult a physician before engaging in them. The author and publisher of this course are not responsible in any manner whatsoever for any injury which may occur through reading and following the instructions herein.
Power Arm Isometrics

No part of this course may be reproduced or transmitted in any form or by any means, electronic or mechanical, including photocopying, recording, or by any information storage and retrieval system, without permission in writing from the publisher. Copyright 2009 David Nordmark. All rights reserved. www.Animal-Kingdom-Workouts.com
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Introduction
Nearly everyone I know of who begins a physical tness program wants a great pair of sculpted arms. Men typically want large, powerful, and dened 'guns' whereas women desire strength but more of a sleek and toned look. Whether you prefer variation A or B (or somewhere in between) these simple isometric exercises can help you achieve them. Taken from my popular full body "Power Isometrics" course (in which you can exercise your entire body in less than 30 minutes a day) these modern exercises are incredibly effective. If you apply yourself diligently to them you too can have a great set of arms in only minutes a day. How is this possible? The secret is Isometrics. Let me explain. Like many words, Isometrics is derived from the Greek. Iso meaning equal and metric meaning distance. When we refer to isometric exercise we are talking about an exercise system in which, although force is applied to the muscles, the muscles themselves never contract. Their muscular length remains the same. This is called an isometric contraction and it is the key to the effectiveness of these arm exercises. Here"s how it works. Any muscle in your body is made up of thousands of muscle bers of varying lengths and abilities. Some are explosively quick, others posses great endurance, still others are extremely powerful. Any time your body needs to move a muscle, your brain commands whatever muscle bers it needs to start contracting. Here is the key point. Your body is very efcient and it only activates the bare minimum number of muscle bers required. Imagine you pick up a paper cup. As it only takes a few muscle bers to generate the necessary force to contract the muscle to pick up the cup, that is all that is used. If you go to pick up something heavier like, say, a jug of lemonade, your body will use more muscle bers. Still, it will never use ALL of them if it doesn"t need to. This is the whole principle behind weightlifting. The reason you have to do 3 sets of 12 repetitions when performing a biceps curl is that you are trying to tire out and work ALL of the muscle bers. So, as you initially start curling, your mind activates only the bare minimum of muscle bers required. However, as you keep going, those bers tire and your brain has to activate others to keep going. This process of muscle bers tiring and being replaced in the task by others continues until (ideally) all of the muscle bers have been worked. When you reach this point you may nd it impossible to perform one more rep. This is called muscle failure in weightlifting and it means you"ve worked every muscle ber in your biceps. Now, instead of performing biceps curls with weights, what happens when you work your muscles against each other? Instead of curling a barbell imagine that you are trying to curl your right arm while resisting it with your left. Your brain is getting the message that it is trying to curl your right arm. In order to do this it attempts to contract
Copyright 2009 David Nordmark. All rights reserved. www.animal-kingdom-workouts.com! Page 4
the biceps in your right arm. It starts to do this but as your left arm is resisting no contraction occurs. How does your brain respond? It keeps recruiting more and more muscle bers in your right biceps in an attempt to contract the muscle and curl the arm. Your brain has no idea that this is a futile exercise as the arms are acting against themselves! In a way with an isometric contraction you are tricking your brain into using ALL of the available muscle bers at the same time. This is why it is possible to exhaust ALL of the muscle bers in 7 to 12 seconds. This is the secret of the isometric contraction and isometric exercises in general. It is also the reason why it is possible to get a great arm workout done in only a few minutes!
How To Perform These Arm Exercises

Like the full "Power Isometrics" course the arm exercises here are all divided into three different (A, B and C) positions. You will want to perform these exercises over a 3 day cycle. So on Day 1 you will perform all of the exercises in the A position. Day 2 perform position B and Day 3 position C. On Day 4 you can either rest of start the cycle again. It's up to you. When performing these exercises you must always focus on two things: 1) Your breath and how you are breathing, and 2) Your mind - you must always focus on which muscle you are working. Let me explain further: Your Breath - There are three distinct breathing phases for each isometric arm contraction. 1. Breathe in through your nose for 3 to 4 seconds. As you do start to build tension in the muscles you are working. When you have nished deeply inhaling the muscles you are working should be at maximum tension. 2. Once your muscles are at peak contraction you will want to perform a controlled exhale through your mouth for 7 to 12 seconds. This is done by making a sssssssss sound through your clenched teeth or lips. Done correctly you should sound like a snake or like a tire losing air. Throughout the exhale you will maintain maximum tension in the isometric contraction you are performing. 3. To release the tension slowly inhale again through your nose for 3 to 4 seconds. As you do so, relax your muscles slowly. Once you have reached 4 seconds your muscles should be relaxed completely. Your Mind - Most people nd this surprising, but it is the truth. The power and strength to contract your arm muscles with greater and greater intensity and efciency does not exist in your muscles, it exists in your mind. Your brain controls your muscles. Because of this it is imperative that you think into your muscles and perform each contraction as powerfully as possible with laser-like intensity. If you are performing an isometric contraction on your biceps imagine in your mind the blood racing into the muscle. Visualize your biceps muscle growing larger, stronger and more dened as you do so. In order to achieve maximum results it is imperative that you do so.
To further illustrate this point I want to take a quote from a work entitled Muscle Control by Maxick in 1911. Maxick was a famous strongman and physical culturist at the beginning of the previous century. These are his thoughts on the mind-body connection:
How Mechanical Exercise May Hinder Muscle Development

One day I was watching a journey-man ling metal. I fell to wondering vaguely why it was that his arm and deltoid development was so small in comparison with that of the rest of his body, knowing, as I did, that the man had worked at the bench for years. Surely, according to accepted theory, it was just these parts which should be the more developed considering the nature of this work! I was so interested in this case that I began to take careful note of the other workmen; and my The Great Maxick observations at length convinced me that mechanical exercise will not increase bulk of strength beyond a certain degree. I found out later by experiment that mechanical exercise will only produce good results if interest is directed to the muscles being used. If the mind is directed only to work being performed, a certain point of muscular resistance is reached; but there it stops. To secure full benet from the exercise it is essential that the mind be concentrated on the muscles, and not on the work performed.
The Case of the Stonemason

Instances by way of example may be given by the hundred. Take the case of the stonemason, who has to use a hammer or mallet for many hours daily, during which thousands of blows are struck, and the shoulder and the arm have to bear the weight, as well as use the mallet. Now, according to the theories enunciated by many teachers of physical culture, the greater the number of repetitions performed of one exercise, the greater the development of the muscles employed. But here is a at contradiction of these theories, for it will be observed that
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the majority of stonemasons do not evince anything exceptional in the way of arm and shoulder muscle development. And the explanation? Perfectly simple! The stonemason!s mind is necessarily concentrated upon the work before him, and he pays little or no heed to his muscles I"ve heard similar thoughts on the importance of the mind from modern bodybuilders as well. Rachel Mclish, who was the rst Ms. Olympia, stressed the importance of using her mind and imagination to make her muscles larger and more dened. Arnold Schwarzenegger advocated the same thing. If you want to get the most out of performing these isometric contractions, do not let your mind wander. Always focus on the task at hand and what you are trying to accomplish.
If You Desire Larger Arm Muscles

If you perform the isometric exercises as I"ve outlined above you will get stronger and your muscles will get more dened. However, if you really want to add serious size to your frame you will need to do two things: 1. Repeat every exercise, but for the second set, perform them longer and at less intensity. So if you are performing the biceps curl you will perform it once for 7 to 12 seconds at maximum intensity. The second time you perform it though you will want to perform it at 35% intensity for 2 to 3 minutes. When you perform the isometric contraction this way, breathe in through your nose and out through your mouth. Never hold your breath. Holding the contraction for longer and at this lower intensity will allow the blood to rush into the muscle being worked and help it to get bigger. 2. You must focus on your diet. It order to add size you must eat healthy food and consume MORE in calories than you body needs. These extra calories will be used by your body to build the muscle you need. If you are looking for a great program that will outline how to build muscle you can check out the following program: http://tinyurl.com/burnfatprogram
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Some Final Points Before Beginning
When I"m performing an isometric contraction, I like to combine the act of breathing and counting with my mental visualization. Let"s say I"m performing an isometric contraction with my biceps. As I"m breathing in for 3 to 4 seconds, I imagine the numbers appearing before me over my biceps in big, colorful, balloon-like shapes. At the same time I"m imagining the blood owing into my biceps, and the muscle growing and becoming more dened. This technique of seeing the numbers as well as your muscles really helps to concentrate the mind. When performing these exercises I like to go from one to the next with minimal rest. However, if you are really out of shape or haven"t exercised for a while this is not the best approach. In such cases it is wise to pause for a minute or two between each exercise and take 5 to 10 full deep breaths through your nose. You should never feel faint when performing these exercises. If you do feel faint, you will want to ease up, take some deep breaths and maybe even sit down for a moment.
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Biceps/Triceps Exercise #1
Biceps Curl
The biceps are made up of two bundles of muscles whose primary purpose is to rotate the forearm and ex the elbow. The triceps are made up of three bundles of muscles whose primary purpose is to straighten the arm. The biceps and triceps work together. Whether you want a functional athlete"s strength or just a great look, it"s important to work both together. This is what the following exercises do.
Position A 1. Stand tall with your feet shoulder-width apart and your knees slightly bent. 2. With your right arm by your right side, bend the elbow and clench your right st tightly. Your st should almost be parallel with your shoulder. 3. Place your left hand over your right st. 4. As you breathe in through your nose for 3 to 4 seconds, slowly begin to use your biceps in an attempt to raise your arm. Resist this motion with your left hand. 5. At the point of maximum tension breathe out for 7 to 12 seconds while making a ssssssss sound. 6. Slowly relax the tension while breathing in for another 3 to 4 seconds. 7. Repeat this procedure for the left arm.
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Position B - Repeat the steps as outlined in Position A, except this time begin with your right arm at a 90-degree angle.
Position C - Repeat the steps as outlined in Position A, except this time begin with your right elbow only slightly bent.
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Single Arm Triceps Press Down
Position A 1. Stand tall with your feet shoulder-width apart and your knees slightly bent. 2. With your right arm by your right side, bend your elbow so that your right st is in front of your right shoulder. 3. Clench your right st tightly and grasp it from below with your left hand. 4. As you breathe in through your nose for 3 to 4 seconds, slowly begin to use your triceps in an attempt to press your arm down. Resist this motion with your left hand. 5. At the point of maximum tension breathe out for 7 to 12 seconds while making a ssssssss sound. 6. Slowly relax the tension while breathing in for another 3 to 4 seconds. 7. Repeat this procedure for the left arm.
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Position B - Repeat the procedure in Position A, except this time begin with your right arm exed at a 90-degree angle.
Position C - Repeat the procedure at outlined in Position A but this time begin with your right arm only slightly bent at the elbow. Your right st should be below your waist.
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Biceps / Triceps Cross Arm Contraction
Position A 1. Stand tall with your feet shoulder-width apart and your knees slightly bent. 2. Clench both sts as tightly as possible, then place your left st over your right st in the center of your body. Your arms should only be slightly exed at the elbows, so your sts should be at waist level. 3. As you breathe in through your nose for 3 to 4 seconds, slowly begin to use your left triceps to press your left arm down with resisting with your right st (which is using your right biceps). 4. At the point of maximum tension breathe out for 7 to 12 seconds while making a ssssssss sound. 5. Slowly relax the tension in your arms while breathing in for another 3 to 4 seconds. 6. Repeat this procedure with the right st over your left st.
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Position B - Repeat the procedure as outlined in Position A, except this time with your arms bent at a 90-degree angle.
Position C - Repeat the procedure at outlined in Position A, but this time begin with your sts at shoulder level.
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And that"s all there is to it. If you apply yourself to these isometric arm exercises diligently you can expect to see terric results in no time and in only minutes a day. If you have any questions about Isometrics or other health and tness issues feel free to contact me using the contact form at www.animal-kingdom-workouts.com. If you are interested in taking your health and tness to the next level with my complete full body Power Isometric course check it out here: http://www.animal-kingdom-workouts.com/isometric-exercise.html
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Whether You Want The Strength and Power of Alexander Zass, the Physique of Bruce Lee, or to be t at any age like Noel Johnson - Isometric Exercise can help you achieve the body you desire
This Lost System Of Training Can Get You in Amazing Shape In SECONDS. Here's Why. Dear Friend, No matter your age or present physical condition isometric exercise can put you on the road to achieving optimal health. Who are you exactly and what do you want? Are you an athlete who wants to get stronger for a sport? Are you looking to achieve greater muscular size and denition? Are you a woman who simply wants to get in great shape and possess a healthy, feminine "Fit N Sexy" look? Are you an older man or woman who hasn't exercised for awhile but is looking for the easiest and quickest way to get back in shape and turn back the clock? If any of the above applies to you then isometric exercise might be just the ticket you are looking for. A properly designed program of isometrics can reshape anybodies physique and add strength beyond imagination without ever actually moving a muscle! By performing and holding powerful isometric contractions for just seconds it's possible to create lean, perfectly sculpted muscles, shed fat and achieve the glow of perpetual youthfulness. How is this possible? Let me explain. Understanding How Muscles Work And The Miracle Of The Isometric Contraction Every muscle in your body is made up of of hundreds of individual muscle bers or varying lengths and abilities. When you move a limb your brain sends a signal to some muscle bers to contract. It is this contraction that actually moves your limbs. With me so far? Good, because the next point is important. When your brain contracts muscle bers it only activates the bare minimum necessary. Let's say you pick up a paper cup. Does your arm need every muscle ber working in order to lift the cup? Of course not! That would be a waste of energy. It activates the minimum required to complete the action required and that's it. How Traditional Exercise Works Now let's pretend you're curling a barbell in a gym. When you perform this action the same principles apply. In order to curl the barbell your brain activates some muscle bers to move the arm. However you want to get bigger and stronger which is why you curl the barbell for 3 sets of 12 repetitions. When you do this you tire out the rst bunch
of muscle bers which forces your brain to activate more. These then tire out, so your brain activates still more. This process continues until every ber in your muscle has been worked and is exhausted. Your body responds to this stress of exhaustion by strengthening the existing bers and adding new ones. This is how you get bigger and stronger via weightlifting. There MUST be a Better Way Makes sense doesn't it? This is why you see so many men and women in gyms lifting weights like there's no tomorrow. In order to build strength, size and muscular denition they are constantly working to exhaust all of their muscle bers. With a lot of time and effort it denitely works but wouldn't it be great if there was another way? A way that would work ALL of the muscle bers at once WITHOUT having to endure hours in a gym performing a boring weight training regimen? There is actually. It's called Isometric Exercise. The Wonder of the Isometric Contraction and how it can work for YOU Here's how isometric exercise turns traditional weightlifting on its head. Isometric exercise works by pitting your muscles either against themselves or an unmovable object in order to get to the LAST rep FIRST. Imagine you are pressing your palms together in front of your body. How does your brain react? Like usual it activates some muscle bers in order to move both arms. However as the arms are pitted evenly against each other no movement occurs. So what does your brain do? It starts to activate more and more muscle bers in an effort to move your arms. However your arms STILL don't move. In a way, you're tricking your brain. It has no idea that you're forcing your arms against each other! In desperation to lift what it thinks must be an incredibly heavy weight your mind will activate ALL of the MUSCLE FIBERS it can WITHIN SECONDS! This is why it's possible to work EVERY muscle ber within your arm within SECONDS with isometrics, whereas it takes 3 sets of 12 with traditional exercise. This is the secret of Isometrics and how it allows you to "GET TO THE LAST REP FIRST!" Still not convinced? Well, let me illustrate how powerful these exercises can be by telling you the story of Alexander Zass How Isometric Exercises Turned Alexander Zass Into "THE AMAZING SAMSON" Alexander Zass was a world famous strongman during the rst half of the 20th century. Going by the stage name "The Amazing Samson" he was known far and wide for performing feats of strength like the following: Bending iron bars with his bare hands Wrapping chains around his chest and then breaking them by expanding his chest Carrying small horses around over his back Lifting 500 pound girders with his teeth
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Allowing professional boxers to punch him in the stomach In short, Alexander Zass possessed almost unbelievable strength. How did he get this way? Let's go back to beginning ... His Youth Zass was born in Vilna, Poland in 1888 although he spent his youth in Russia. One day his grandfather took him to the circus where he became enthralled with the circus strongmen. He decided he wanted to become just like them and he started training immediately. His training methods consisted of traditional methods like lifting barbells and dumbbells. However he also developed his own techniques by performing acts such as climbing trees and bending green branches to develop his grip strength. After practicing diligently he was able to joint a circus troupe as a strongman in his own right. A Prisoner Of War Life took a dramatic turn for Alexander though when World War I broke out and he was held captive in an Austrian Prison Camp. Not only was he conned to a small cell but he was handcuffed and shackled as well! Alexander Zass became incredibly concerned as he feared that without exercise he would lose the great strength that it had taken years for him to develop. Out of sheer desperation he started to pull on his bindings and chains as well as the immovable prison bars. Without knowing it he started practicing isometrics. The results? To his astonishment he became stronger that he ever had before. In fact he became so strong that when the opportunity presented itself he was able to break off his chains and shackles by hand! He then ripped out the prison bars, bent one into a J Hook, and was thus able to escape the prison. The Father Of Isometric Exercises Once the War was over Alexander Zass returned to touring Europe billing himself as "The Mighty Samson" and thrilling crowds with his unmatched displays of strength. Aside from training exclusively with isometrics he even put out the rst isometric training course known. It was as huge hit which is why Alexander Zass is known as the father of isometric training. Considering the above I'm sure your mind is swirling with questions. Is this for real? Can this really work? If this is the case let's answer some of the most common questions right now. Common Question #1 - Alexander Zass was obviously incredibly strong and built. However I'm curious. I really want to build muscle and add serious size onto my physique. Can Isometric training do this for me? Answer - A well designed isometrics course can denitely add size and mass to anyone's physique if that's what you want. The key is how long you hold the contraction for. For myself I'm more interested in strength and muscle tone as opposed to having
size. This is why I hold the isometric contraction for 7 seconds only when I train. However if I wanted to build SERIOUS SIZE you can hold the contraction at a lower intensity for a longer period of time. This will force that much more blood into the muscles and will help them to grow. In addition if you really want to increase muscular size you will also need to focus on your diet. You will need to consume MORE high quality calories than your body burns. These extra calories will be needed to build your muscle mass. However I should note that although isometrics can make you much bigger and more muscular you will not be able to achieve the freakish look of contemporary bodybuilders. The reason for this is because that kind of size can only be a achieved with steroids. I do not recommend you do this. Common Question #2 - I'm not interested in building a bodybuilder physique. I want lean and dened muscles like Bruce Lee. Can Isometric Exercises do this for me? You bet they can. In fact isometric exercise was one of the main methods that Bruce Lee used to build his amazing physique. What happened was that Bruce used to lift weights in order to stay in shape. However he suffered a serious back injury while weight training. It was so bad that he never lived another day without agonizing pain. After his injury Bruce abandoned weight lifting and became an isometric fanatic. The results of Bruce's training were obvious to all to see. He managed to achieve a ripped to the bone look even though he didn't have great muscular size. Despite the fact that he only stood 5 foot 7 and weighed less than 140 pounds Chuck Norris stated that Bruce was pound for pound the strongest man he ever met. And what was one of the main reasons for his amazing functional strength? Isometrics of course! Isometric Exercise - Scientically Proven Scientic studies have proven how extremely effective isometric exercises can be when done properly. Let me tell you about one of the earliest studies done - The Springeld Frog Study of 1920. Frogs? Yes frogs. Let me explain. The Springeld Frog Experiment When World War I was over the medical community had a problem. There were so many wounded soldiers in need of physical therapy yet there was not enough medical equipment or personal to go around. There was a real concern that many of the solder's limbs would atrophy from lack of movement. How long could a limb remain motionless before the effects of atrophy became permanent? A Question Posed ... Hoping to answer this question researchers at Springeld College performed an experiment. They took a number of otherwise healthy frogs and tethered one leg of
each to a pole completely immobilizing it. They allowed the other leg to remain free. What they hoped to determine was how fast the tethered leg wasted away vs the freely moving leg. From this they could extrapolate the results to the wounded soldiers. Unexpected and SHOCKING Results! After 2 weeks the researchers untethered the frogs and examined the results. To their amazement the tethered leg had not atrophied at all! Instead it was now FAR LARGER and STRONGER than the freely moving leg. Without intending to the Springeld researchers had conducted the rst tests on the value of isometric exercises. The tethered frogs were constantly trying to move and free their bound leg. As such they were always working ALL of the muscle bers. The tethered leg for all of the frogs was now so strong that the frogs actually hopped in a lopsided fashion! This is the power of the Isometric Contraction. Imagine what YOU can achieve if you follow a training program of isometric exercise! Common Question #3 - I can see how isometric exercises worked for people like Alexander Zass and Bruce Lee. However I'm a lot older and haven't exercised for years (more like "decades"). Can an isometric exercise course help me? You better believe it. What is great about isometric exercises is that they are uniquely tailored to the individual no matter what their current physical condition. Let's say you are Bruce Lee and you're performing an isometric exercise by pressing your palms together. Obviously "The Dragon" is going to be able to generate a tremendous amount of force which will benet him greatly. However if a person does it who is out of shape will he or she benet? You bet and just as much as the dragon. As long as you are exerting yourself to the best of your ability your muscles will react, get stronger, and grow. There's no need to guess which weight is best for you. With isometric exercises you are always be working your muscles to their maximum which leads to maximum results. Here's a story that will illustrate the power of isometrics at any age. Let me tell you about Noel Johnson. The self described "Dud at 70, Stud at 80". How Isometrics Helped Noel Johnson, a DUD at 70, become a STUD at 80! Noel Johnson was born in 1899 in Heron Lake, Minnesota. As a youth he exercised regularly and was in excellent shape. Although he excelled at all sports he found he had a particular aptitude for boxing. As a boxer he was known as "Battlin' Blue Eyes" and he compiled an impressive win loss record. He continued to box professionally until the age of 33 when he decided to retire (from boxing) and take on the task of raising a family. The "American Dream" Takes Its Toll Taking a job with Texaco Oil in California Noel began to live the American Dream. By this I mean he ATE TOO MUCH, DRANK TOO MUCH, SMOKED TOO MUCH and
DIDN'T EXERCISE ALL. Before long he started packing on the pounds and he quickly lost his chiseled, youthful physique. As the years zoomed by he developed a host of medical disorders including high blood pressure, gout, arthritis, bursitis, hemorrhoids and other chronic diseases. When he retired in 1964 neither he nor his wife Zola had the energy to do anything. This is how Noel describes it from his book "A Dud at 70, a Stud at 80" "When I went to work for Convair in 1939 I weighed 130 pounds and was in relatively good health. Looking back now and with the advantage of hindsight I expect my body began to really deteriorate about the time I stopped ghting professionally. There was no longer the urgency to keep in shape and our lifestyle, the average American "Good Life", included smoking, eating anything and everything I wanted and a lot of social drinking. When I retired in 1964 25 years later I weighed 170 pounds and was in bad physical condition. The result was inevitable. There is just no way you or I or anyone else can ignore the basic laws of nature and not wind up in the same shape I found myself in at age 65. Lack of exercise combined with nutritionally empty dead food, alcohol and tobacco made me a complete dud. Although Zola and I had many interesting things we really wanted to do after I retired we never got to do any of them. Neither one of us had the energy or the get up and go to leave the house and enjoy our plans. Out of the mainstream of life we were retired from everything." Personal Tragedy brings Renewed Resolution Shortly after retirement Noel's beloved wife Zola passed away and Noel found himself alone. But still something stirred in him and he wasn't about to give up on life or love. This is how he describes what happened next in his book (pg 59). "I nally did something I had been carefully avoiding avoiding for a long time. I thought. I used the intelligence the Creator had given me. My mind was a rusty and unused as my body, but I persisted and gradually ideas began to form. I was very clear on what I didn't want. I didn't want to be a burden to my children. I didn't want to be bed ridden and helpless. I felt it was still my personal responsibility to take charge of my own life and health and I didn't want to turn that responsibility over to anyone else. First I stripped down and looked in the mirror. All the classic signs of aging and ill-health were there. I was overweight with a bulging gut, lack-lustre eyes with unused muscles hanging slack. I looked defeated. But I used to be a ghter and the thought "defeated" stirred something in my ego. Here I was about to give up and take the count. I decided then and there to beat the bell and come out swinging. They can't count you out when you're trying."
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A Return To Healthy Living Leads To A Return To LIFE! Noel came out swinging by rst going to a health food store to discuss his situation with a knowledgeable sales lady. She recommended that he read a number of books on health and tness by Paul Bragg. Noel devoured them and followed Bragg's advice. Besides healthy eating Bragg was also a big advocate of isometric exercise. Armed with this knowledge started eating right and following a tness program that was largely made up of isometric exercises. Before long every debilitating health condition that had bedeviled him for most of the previous 40 years simply vanished. So much so that in 1971 at the age of 73 newspapers all over California were running articles about him with titles such as "Superman is Studied at UCD " (University of California at David). The articles emphasized that he had won three gold medals in the Senior Olympics that year - the marathon, mile and 10,000 meter races. A Return To Boxing From there Noel decided he wanted to resume boxing. In order to do this he needed a way to dramatically increase his punching power. He decided to go to Hawaii to meet with Paul Bragg personally in order to get his help. Once there Bragg taught Noel some isometric exercises that would help him maximize his punching power. Later that year Noel fought and beat a 40 year old at the senior Olympics. Not bad for an "old" man! The Rest Is History Armed with his knowledge of isometrics and healthy living Noel went on to win and defend his boxing title year after year and was a champion all the way. His radio interviews and television appearances were the stuff of legends and he was even featured on ve million Wheaties Breakfast of Champions boxes that proled his extraordinary exploits. Noel Johnson passed away in 1995 at the age of 96. Through the power of healthy eating and isometrics he was able to turn his life around at age 70 - an age long past when most people just give up (let's face it. Most people give up when they're 30). By doing so he gained 25 years of real life and adventure. No matter what your age, don't you want to do the same? Common Question#4 - I'm a woman who wants to get in shape and get toned. However I really don't want big muscles. Can an isometric exercise program help me? You bet they can. Isometrics are a natural form of exercise meaning they work WITH what nature intended. As a woman when you perform them you will get stronger and more toned but also more womanly. Your muscles will not get larger unless that is what you want. It really is the perfect exercise.
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Common Question #5 - OK - from reading the story above I can see that isometric exercises can hugely benet everyone. However I've also heard that they can raise a person's blood pressure. Is this true? Far from it. In fact it will help LOWER your resting blood pressure overtime. However there is a small grain of truth to this. The fact of the matter is that any form of physical exertion, from raking leaves to isometrics, will increase your blood pressure. The key is to make sure that the rise in blood pressure does not happen too quickly or abruptly. In my "Power Isometrics" course I teach a technique that will help with this greatly. If you follow this protocol you'll be ne. (Regardless though before beginning any exercise program of any kind you should see your doctor rst. End of public service announcement) Common Question #6 - I can see that Isometrics are an incredible form of exercise. If you want to get stronger and more dened they can help you. If you want want to gain size they can help you. They only take a fraction of the amount of time as regular exercises do, plus they can help anyone at any age. However if they are so great why aren't more people doing them? This is the rst time I've really heard about them. That's a great question which I'll be happy to answer here. Let me tell you about the last time Isometrics were really popular and the reason they (unfairly) fell out of favor ... The 1960's Isometrics Boom And Why It Faded ... Every exercises form, like fashion, goes through times of intense popularity before fading, only to be rediscovered by another generation decades later. The last big boom for isometric exercises occurred during the 1960's. During this time period isometrics were EVERYWHERE. Popular sports stars such as Mickey Mantel and Roger Maris practiced isometrics. I've already mentioned Bruce Lee, but even President Kennedy followed an isometric training program on the advice of his doctor. You couldn't walk by a bookstore or newsstand without seeing books with titles like "Isometrics: Total Fitness Without Effort" and "The Lazy Man's Guide To Physical Fitness". Isometrics were everywhere. So why did this popular exercise method fade? All Fads Fade ... Isometric Exercises were so popular during this period that I think they could rightly be called a fad. When anything becomes a fad it typically explodes onto the public's consciousness like a supernova only to fade just as quickly. Take another look at some of the book titles I mentioned previously. Fitness WITHOUT EFFORT? The LAZY MAN'S GUIDE TO PHYSICAL FITNESS? These are idiotic titles. They are promising RESULTS WITHOUT WORK. Unfortunately far too many people, particularly people who fall for fads, heed this siren's call. Isometrics ARE EASY TO LEARN. However, THEY ARE NOT EASY TO DO. When people learned this it is inevitable that they would move onto the next no effort quick x scheme. Sad but true.
Unfairly Tarred With Steroids The second factor in the demise of isometrics has to do with their unfair association with steroid abuse. Here's what happened. Taking performance enhancing drugs to improve athletic performance started to really take hold in the late 1950's. When the weightlifters and other athletes at the time were asked how they were achieving their record setting performances they obviously didn't say "We're taking steroids." Instead they would often say that they were following a system of "Functional Isometrics". This was actually partially true. Isometrics are incredibly effective and they were being used by many athletes at this time to improve their performances. However steroids were still a major factor in their improved performances, and this wouldn't remain a secret much longer. The Truth Comes Out Overtime steroid abuse began to lter down from the elite athletes down to the more general tness community. Whenever anyone was asked how they were making such terric progress the athletes in question would respond with the same story ... "Isometric Exercises". Again, partially true but denitely not the whole story. When the truth DID come out though (and it always does) isometrics unfortunately become smeared by the steroid brush. In the public's consciousness ALL of the gains made by the athletes were the results of steroids and isometrics were only a cover story with no value in and of themselves. This is simply not true. However the damage was done and isometric exercises faded from the tness scene. An Isometrics Revival? Like I said before the truth, eventually, does come out. The fact remains that isometrics are an incredibly effective form of exercise that anyone can do. I think as the steroid scandals have faded people are beginning to rediscover this ancient and incredibly effective form of exercise. Why? BECAUSE IT WORKS! My Isometrics Story My name is David Nordmark and I created this website. It is my rm belief that if you want to get in terric shape you only need to use the tools that mother nature in her wisdom have already provided for us which is our own bodies. Any animal you can think of posses strength, endurance and stamina that puts modern man and woman to shame. Do they run on treadmills or lift weights? Of course not. All they need to do is to work with their own bodies. It's all you need too. Always Searching I'm constantly searching and trying out new forms of exercise. Originally I fell in love with bodyweight exercises as well as bodyweight exercises based on actual animal movements. I've actually written two ebooks on these subjects which you can read
about here and here. I'm also a big believer in Yoga. However when I rediscovered isometrics exercises I felt an excitement I haven't felt since I performed my rst Hindu Pushup. Here is a form of exercise that : Can be done anywhere Can be done at anytime Takes less than 1/2 an hour to perform Gives a full body workout Builds muscle as well as muscular denition Builds strength and muscle tone at the same time Is incredibly safe Is incredibly effective
It Just WORKS! Through trial and error I've tried many different kinds of isometric training programs and courses. However in my estimation they all were lacking in one degree or another. This is why I've taken the steps to create my own course. Introducing POWER ISOMETRICS - The Ultimate Strength Training and Body Sculpting Course for Men and Women This program is NOT an eBOOK. It is a full isometric course with accompanying DVD's that will show you how to achieve your health and tness dreams. By following my program you will be able to achieve maximum results in the minimum amount of time. When you follow my course it will not be long before your friends and family notice a difference. "How are you doing it?." they'll wonder. You can tell them if you want to, or keep it to yourself, it's up to you. So How About IT? Are You Ready To Change Your Body And Your LIfe? No Matter Who You Are POWER ISOMETRICS can help YOU! If You're an Athlete Looking to Get Stronger For Sport - Athletes as diverse as BRUCE LEE, ALEXANDER ZASS, MICKEY MANTLE and ROGER MARIS have ALL beneted from isometric training. Imagine what an ISOMETRICS COURSE can do for you! If YOU simply wanted to look stronger and more dened POWER ISOMETRICS can do it for you, and in a fraction of the time it would take you to do it in a gym! If You're a WOMAN who wants to STRONGER and FITTER without sacricing your femininity POWER ISOMETRICS is for you. By following this program diligently you'll develop muscle tone and strength. Say Goodbye to abby underarms forever! If You haven't exercised in decades POWER ISOMETRICS can get you back on the road to unreal Health and Vitality. It's never too late. Being out of shape at 30 is no
different than 70. Think of Noel Johnson. Don't you want to regain your health so that you can live the life of your dreams?
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Other Products From Animal Kingdom Workouts.com

Power Isometrics - The Complete System of Natural Strength Training And Body Sculpting For Men And Women
If you like the results you are getting by following an isometrics program for your arms, imagine what you can achieve when you exercise your entire body! This modern isometric program will allow you to strengthen and tone your entire body in less than 1/2 an hour a day. Note that this program is not an eBook but is a full isometric training course that includes two DVD"s as well as a full course binder. If you want to take your isometric training to the next level this is the course to do it. http://www.animal-kingdom-workouts.com/isometric-exercise.html
Lose Weight Without Dieting The Animal Kingdom Way

In this eBook I outline the steps I took to lose 30 pounds naturally and easily. Living in the modern world, most men and women nd themselves cut off from the natural rhythms of nature. Without realizing it, you have acquired many un-natural habits concerning food, and this is why it is so hard to lose weight and keep it off. However, once you learn what these habits are and make minor changes to them, you will nd the weight will come off an stay off. Your body WANTS to be at a healthy weight. When you follow these simple steps that worked for me, you will be working with your natural self and nature. You will become the person you know you can be, without the extra weight. No dieting involved. http://www.animal-kingdom-workouts.com/best-weight-loss-program.html
Page 27
Natural Fitness - Natural Body Weight Exercises for Men and Women
Animals are able to get as strong and healthy as they are by using nothing but their own body weight. If you want to be strong and healthy, the kind of person who turns heads, you would be wise to follow their example. In this eBook (with the help of Karen and Kerry) I teach you the best bodyweight exercises I know of. They can be done anywhere at anytime, in a little as 15 minutes a day. Take the rst steps to a new you today. http://www.animal-kingdom-workouts.com/bodyweight-exercises.html
Animal Workouts - Animal-Inspired Strength and Conditioning Workouts for Men and Women
In Natural Fitness - Natural Body Weight Exercises for Men and Women, I outlined some of the best bodyweight exercises I know of to get you in animal-like shape. In this book, I show you (with Karen and Kerry"s help!) exercises that are truly based on animal movements. What makes these animal workouts truly unique from anything on the market is how FUN they are. You"ve probably never seen anything like them. These exercises work great as a complement to Natural Fitness, or they can be an incredibly effective workout all on their own. http://www.animal-kingdom-workouts.com/body-weight-workouts.html
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About the Author

David Nordmark has a life-long interest in health and tness. In the past he has participated in such sports as soccer, basketball and hockey. He also was once an avid runner and weightlifter but has since come to his senses. Today he mainly does natural exercises like yoga, isometrics and the bodyweight exercises found on his website, www.animalkingdom-workouts.com. He is also available as a personal tness trainer to those who are really committed to changing their health and lifestyle for the better. Information on this can be found on his website: www.animal-kingdom-workouts.com David lives in beautiful Vancouver, British Columbia Canada, although he really wouldn"t mind living somewhere else during the winter. He"s currently working on making that dream a reality. If you have any questions for him, feel free to contact him using the contact form that can be found on his website. Here"s the link: http://www.animal-kingdom-workouts.com/contactme.html
About the Model

Carolina Sanchez is a Vancouver-based model who is available for tness, glamour and commercial modeling work. She can be reached at c_san85@hotmail.com. To view her portfolio visit http://www.modelmayhem.com/836271
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Animal Kingdom Workouts presents

Power Arm Isometrics

By David Nordmark www.animal-kingdom-workouts.com

Power Arm Isometrics !

Copyright 2009 David Nordmark. All rights reserved. www.animal-kingdom-workouts.com!

Power Arm Isometrics

Copyright 2009 David Nordmark. All rights reserved. www.animal-kingdom-workouts.com!

How To Perform These Arm Exercises

How Mechanical Exercise May Hinder Muscle Development

The Case of the Stonemason

If You Desire Larger Arm Muscles

Copyright 2009 David Nordmark. All rights reserved. www.animal-kingdom-workouts.com!

Some Final Points Before Beginning

Copyright 2009 David Nordmark. All rights reserved. www.animal-kingdom-workouts.com!

Copyright 2009 David Nordmark. All rights reserved. www.animal-kingdom-workouts.com!

Single Arm Triceps Press Down

Copyright 2009 David Nordmark. All rights reserved. www.animal-kingdom-workouts.com!

Copyright 2009 David Nordmark. All rights reserved. www.animal-kingdom-workouts.com!

Biceps / Triceps Cross Arm Contraction

Copyright 2009 David Nordmark. All rights reserved. www.animal-kingdom-workouts.com!

Copyright 2009 David Nordmark. All rights reserved. www.animal-kingdom-workouts.com!

Copyright 2009 David Nordmark. All rights reserved. www.animal-kingdom-workouts.com!

Copyright 2009 David Nordmark. All rights reserved. www.animal-kingdom-workouts.com!

Copyright 2009 David Nordmark. All rights reserved. www.animal-kingdom-workouts.com!

Copyright 2009 David Nordmark. All rights reserved. www.animal-kingdom-workouts.com!

Other Products From Animal Kingdom Workouts.com

Lose Weight Without Dieting The Animal Kingdom Way

Copyright 2009 David Nordmark. All rights reserved. www.animal-kingdom-workouts.com!

Copyright 2009 David Nordmark. All rights reserved. www.animal-kingdom-workouts.com!

About the Author

About the Model

Copyright 2009 David Nordmark. All rights reserved. www.animal-kingdom-workouts.com!

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