Alexander Zass was a Russian spy from World War I who was taken prisoner on four different occasions.

He escaped each time.

How?

By ripping off the heavy shackles around his ankles, and prying open thick steel prison bars with his bare hands.

And he used similar strength techniques (isometrics!) that I’m about to share with you in today’s article to perform these shocking strength feats that set him free.

Check it out:

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Iso Mass – Sample Push Up Workout

Check out Iso Mass here

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 12-15.

The weight should not be so light that you can perform more than 15 reps but not so heavy that you can’t reach the 12 rep mark.

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 10-12 with the same principals as the interconnection set. The weight should not so light that you can perform more than 12 reps but not so heavy that you cannot reach 10 reps.

Remember, controlled movement at all times. It is called weight lifting not weight jerking.

Right after the last rep you will hold an isometric contraction at the mid-point of the range for 10 seconds.

When doing the isometric hold focus on the mind and muscle connection while flexing the muscle as hard as possible.

You should be shaking like a leaf from the amount of energy being used.

Rest 45-60 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 use the same weight used for the iso-mass set and perform as many reps as possible before form 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.

Rest 3-5 mins before starting next exercise.

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Let’s give it a try with push ups!

You can hop down and give this a go right now 

“Interconnection” set – pick a version of push ups you can do for 12-15 sets. Let’s try elevating your hands on a bench or box.

“Iso Mass” set – pick a version of push ups you can do for 10-12 reps. Let’s try regular standard push ups.

“Breakdown” set – do the same push up version of push ups that you did for the last set – so regular standard push ups on the floor this time. Only now, you’re going to do an many reps as you can.

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Killer pump, right?

This is a way you can gain muscle, with minimal equipment.

Check out the full Iso Mass program HERE.

And gain strength like Alexander Zass, a Russian Spy from World War I.

– Forest Vance
ForestVance.com