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, inspired by watching a lion at the zoo.

Here’s a simple routine, which Atlas called the Maximum Voluntary Contraction routine:

Exercise #1: Hand Press

Place your hands together in a “praying” formation with your elbow up and hands across from your chest. 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.

Give that routine a try today.

Get the complete recommended Isometrics routine on the next page:

complete recommended Isometrics routine

To your success! –

– Forest Vance
Master of Science, Human Movement
Certified Personal Trainer
ForestVance.com

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