The Shocking Truth that the Fitness Industry tried to Bury…..

The Stunning Scientific Method Behind
A 130lbs Weaklings Transformation
Into 180lbs of Rock Solid Muscle
With Spectacular Strength and
Fantastic Fitness
Using NO Weights and
Just SECONDS of Exercise!

Wk 1 – Skinny Fat @ 130lbs

Wk 7 – Lean + 30lbs of muscle!

These are REAL photos showing REAL results produced in just 7 weeks, working out less than 10 minutes a day! But it didn’t stop there. Read this letter to see the incredible transformation from a weak and wobbly body to a stunning physique and super strength without weights – you’ll be amazed…

These aren’t professional studio photos designed to look like the cover of a men’s fitness magazine. These are unedited, not photo-shopped or changed in any way – (believe me if they were you wouldn’t be seeing the bed sheets of my spare bedroom drying in the background). There are no fancy camera tricks or lighting effects. These are just the ACTUAL photos my brother took of me before and after 7 weeks following the advice below….working out for less than 10 minutes a day…

This is unlike anything you have ever seen before. I will show you exactly how you can achieve an incredibly fit physique while developing devastating strength without weightswithout injury and best of all without a great deal of time….

But I don’t expect you to take my word for it…so below with your own eyes you will see demonstrations of the spectacular strength that you too can achieve…..

Now is your chance to learn the forgotten secrets of the old time supermen – breakthrough techniques that can transform your body and it’s abilities in just seconds! Secrets that the fitness industry has tried to bury! You won’t need equipment, you won’t need expensive supplements…you’ll just need….. 


Greetings Friend,

                  Your Complete Guide to Physical Perfection

I hate to admit it, but that pasty “dead rat hair” chested, skinny-fat failure is me. That’s what I looked like after working for a year as a personal trainer! Not the type of body you’d expect, and certainly not one I’d listen to for fitness advice. Unfortunately being a personal trainer does not automatically make you buff, in fact, irregular 14 hour long shifts, working 7 days a week and living on a “eat as much as you can in 5 minutes cause you might not have the chance to eat for another 10 hours” diet destroyed my health, my fitness and my physique….and perhaps worst of all my enthusiasm and joy for fitness. …

You see, in the fitness industry they don’t want you to succeed and get in great shape – they don’t want fast results. They want you to progress slowly or not at all, so that you come back year after unproductive year and pay your hard earned money for a membership that doesn’t produce.

That was the lesson I learnt fairly quickly working as a trainer in one of Ireland’s top gyms. And if you’ve ever been a member of a gym you probably know just what I mean…

Luckily as you can see in the after photo…I stumbled upon the secret to fast results and super strength….so if you were like me and rushing around like a headless chicken trying to get everything done and make everyone happy, only to allow your waist line to expand as your free time shrank no thanks to workouts that just don’t work, then listen up.

You’ve been lied to – I know, I used to do the lying.

There is a myth, a great lie and conspiracy about getting fit and in shape – that you need to spend hours a day to do it. And it’s not true.

As a fitness instructor in a Premier Gym, I thought I knew everything about transforming the human body through exercise. I was wrong. My clients got results but it took time, and a lot of hard work. With today’s lifestyles most couldn’t dedicate themselves to the long hours needed to transform their body. Neither could I.

I was working back to back, client after client and when I was done I didn’t want to see another weight or look at another treadmill.

As my health declined and my waist expanded I began looking for a faster way to workout and keep my body in tip top physical condition…and I found it…..the secret the fitness industry tried to suppress…

It’s not about how long you spend – it’s about how intense you train. In fact…..

You Can Build

  • A Stunning 6 Pack
  • A Breathtaking Back
  • A Chiselled Chest
  • Wide Sexy Shoulders
  • Awe Inspiring Arms
  • Legendary Legs and
  • Killer Claves with..

Simple 7 Second Exercises!

How can this be? Every fitness magazine out there tells you have to lift weights, hit the treadmill and spend hours a day training, all while slurping down expensive supplements that are the “missing link” in body mastery. And every gym instructor is telling you the same….and they are all lying to you.

Wait a minute there….surely thanks to all the modern day research and focus on health and exercise we must know every hidden secret, every little tip to makes us look trimmer and sexier? We must finally have the answer to getting the body of our dreams and the strength to live life with ease?

I thought that and I was a fitness instructor and top personal trainer, but I was wrong…in all the glamour of fitness, its increasing popularity and the rampant profiteering done it in its name, all the gadgets and gizmos, the liposuction and cosmetic tanning had only buried the truth and it lay there dormant, waiting forgotten….

These methods have been rigorously studied, with over 10,000 independent studies conducted and a huge body of evidence showing this method produces:

                                      5 STAR REVIEWS
  • The greatest increase in strength per exercise - A German study showed that a SINGLE contraction lasting only 7-12 seconds performed once a week, produced an increase of strength by 6% PER WEEK. (Published in the Isometrics-The Regulation Of Muscular Strength, 1953, Muller, Erich. A)
  • The greatest increase muscle mass produced per exercise - Little et al, 2006 springs to mind, a study which showed a single 5-minute routine comprised of ten 7 second contractions produced up to 9.3lbs of muscle tissue. That’s one 5 minute workout producing the amount of muscle tissue developed through conventional training after a minimum of 3 months.
  • The greatest consumption of calories per training session - The right Isometric Training Routine can trigger an expenditure of upwards of 49,000 calories per week! (Campbell, W., Crim, M., Young, V. and Evans, W. 1994. Increased energy requirements and changes in body composition with resistance training in older adults. American Journal of Clinical Nutrition, 60: 167-175.)
  • The greatest muscle activation per exercise - Isometrics activates your muscles by as much as 95.2% far higher than any other form of training! (“Activation of Human Quadriceps Femoris During Isometric, Concentric, and Eccentric Contractions” by Nicholas Babault et al, 2001)
  • The longest lasting results - Subjects in a later study of Muller and Hettinger performing a daily 7 second contraction increased their strength by 72% in 46 weeks. The fall of strength after the end of training is very slow. 70 weeks after the end of training their strength was still 42% higher than before the beginning of training. After doing nothing for over a year and a half they were still 42% stronger than when they started.

Isometric Training and Exercise remains the most studied form of resistance training and the results of over 10,000 independent scientific studies conclusively show that the most efficient, safest and most effective way to increase, strength, muscle mass and many more benefits besides, is Isometric Exercise.

Lifting my 156lb cousin with one arm..

And it’s about to get even more unbelievable. These same techniques that will sculpt your body from the inside out will transform your strength and fitness levels. And I don’t mean simple little things….like being able to carry a heavy TV with 1 arm, fly up flights of stairs like they were nothing but a single step, and easily move or lift any object….no…what I am talking about is the staggering impossible strength of the classical physical culturists…

Men who were capable of lifting an elephant or 18 people at a time. Men whose strength inspired comic book legends – able to break chains bound across their chests, catch people fired form cannons or have the superman strength to lift a grown man over head with just one arm.

Surely that’s an exaggeration – a claim of science fiction? I wouldn’t believe it either – but I’ve done it and here’s the proof – opposite is a photo of me ng around and pressing my 156lbs cousin over head with JUST ONE ARM! And it’s not just him, I’ve easily done this with no preparation time, no advanced training and on the spur of the moment with dozens of different people of different shapes and sizes. And you can too.

And I’m going to teach you the very same forgotten exercises and scientifically proven methods for building the body of your dreams and the strength that will surpass them.

7 Seconds to the Perfect Body is my revolutionary 250+ page course, 50 Chapters and over a hundred highly detailed full colour photos showing you each and every exercise in crystal clear detail, taking you through the complete 7 Week Transformation I and over 10,000 of my clients have experienced.

I know. It sounds crazy, but it’s true. You can develop the same near Superhuman-like Strength!

Take a Look at What You Will Learn in this Groundbreaking Course…

Chisel Your Chest!

Perfect Your Pecs and Develop the Strength to Press OVER TWICE Your body-weight…in Just Seconds…

The muscles of the Chest, the Pectorals have long been seen as the definition of masculine strength, health and virility. Simply think of Tarzan, beating away on his chest just before he swings down to grab and appropriately infatuated Jane out of harm’s way. Every Iconic figure of modern male culture, from Comic Book characters like Superman, to action heroes like Arnold Schwarzenegger and Sylvester Stallone have possessed large imposing muscular chests. And what image does it portray – simple, look at the Man of Steel, it’s one of being bulletproof.

But don’t get me wrong, this section isn’t just for the guys….these techniques equally sculpt and firm the bust and improve posture, poise, lung capacity and health.

Using these techniques, you will, as have all of my clients...

  • Build Strong, Hard, Dense and Thick Chest Muscle
  • Develop A Wide Muscular Frame
  • Chisel An Imposing Masculine Physique
  • Increase Your Lung Volume and Capacity
  • Have A Healthier Heart
  • Increase Your Explosive Upper Body Power
  • Increase Your Lifting Strength
  • Increase Your Pushing Power
  • And much, much more

In this section I’ll teach you the scientific and proven methods I discovered for firming and strengthening the muscles of the chest and developing wide, thick and powerful pecs. So powerful in fact that at only 160 lbs I can easily perform a strong range bench press of OVER 400 LBS! That’s more than TWICE MY BODY-WEIGHT. Furthermore, I gained this incredible strength and rock-hard muscle without blowing out my shoulders, damaging my joints or succumbing to busted up weight lifter syndrome.

Check out the Video Below!

But don’t take my word for it – check out the quick video I made above a while ago, showing a light strong range bench press of OVER TWICE my body-weight! Today, I can do over 600 lbs!


Loose Up to 3 Inches Off Your Waist with 1 Exercise!

Develop Rock Solid Flat Abs And A Punch Proof Stomach Using a 7 Second Exercise That Can Be Done Anytime, Anywhere!

In Chapters 22-25 I will teach you the same the tips, tricks, and tactics I discovered, and that the great bodybuilders of the past used to develop and forge abs of steel…and it’s surprisingly simple. It’s something we have all experienced and seen, but few realise the potential of. And you can get your hands on this forgotten principal in just minutes from now.

Using these techniques, you will, as have all of my clients

  • Develop a lean and powerful waist line.
  • Develop increased overall coordination and balance
  • Reduce your waist line by up to 3 inches (one client I taught this to lost 4 inches in 2 weeks)
  • Reduce body fat and weight (one client lost over 10 lbs using only these techniques and my meal tips in a 2 week period.)
  • Improved strength and function of your internal organ. This means improved breathing, circulation, digestion and elimination of toxic waste from the body.
  • Improved energy levels, more energy as result of burning fat faster and more efficiently…

And there’s MUCH more – guaranteed!

You might not have the time right now to hire a personal trainer, dedicate hours to the gym, get your diet right – but YOU DO have 7 SECONDS FREE, and that is all it takes to get started on exercising your abs!


Build a Breathtaking Back

That is Strong, Supportive and Pain Free in Just Seconds!

How many times have you found it hard to get to sleep because of the dull nagging pain in your lower back? How many times have you had to get up out of chair slowly and carefully because of the sharp pain you experience down your spine? How many times have you failed to lift a weight that challenged you and risked pain and injury?

I spent years in that position, or more actually trying to find one that didn’t hurt my back.Weight lifting and spinning classes had left my back sore and tired. Walking around a gym, after another disappointing training session didn’t help much either. I tired physiotherapists, chiropractors, you name it I tried it. And none of them succeeded in relieving the constant pain I felt.

I couldn’t find an exercise that didn’t strengthen my back without damaging or compressing my spine, and I was going to give up hope of ever improving. This might be a story that sounds familiar too you – it should. Thanks to modern day work habits, compounded by poor training methods, all of us will experience back pain at some point in our lives, and for many it will become chronic.

Luckily for me, I stumbled across forgotten fitness techniques that not only transformed my back from a broken twisted train wreck, to the one that was not only pain free, but so strong I could pick up a car!

The Back, and the Spine, support our whole body and are vital to our health. In Chapters 8-16 I’ll teach you the scientific and proven methods I discovered for firming and strengthening the muscles of the back and developing wide, thick and powerful Lats that define the masculine physique, and developing perfect posture and unbelievable back strength with postural muscles like steel cables.

The techniques I show you in 7 Seconds to A Perfect Body are so powerful that while in a wrestler’s bridge, with a full arched spine I can support a 6 foot 220+ lbs bodybuilder standing on me. So powerful in fact that at only 160 lbs I can easily perform an isometric deadlift of OVER 500 LBS! That’s nearly THREE TIMES MY BODY-WEIGHT. Furthermore I gained this incredible strength and rock hard muscle without compressing my spine, slipping a disk or ending up with back pain.

Testimonial:Pain Free and Fit!

I have been seeing a chiropractor for the last 18 months due to problems with my spine, especially in my neck. I was experiencing a lot of stiffness and movement loss in my back & hips and also instead of having the correct curve in my neck, it was actually straight and even starting to curve the incorrect way.

This was from many years of poor posture, incorrect weight training technique and not to mention that I thrash myself around way too much when I’m on stage with my band haha. Anyway, for the first year or so, I was having treatment 3 times a week and was doing traction for my neck every night at home.

I discovered your 7 seven seconds to a perfect body program last year around August and liked the fact that I could develop muscle and exercise without weights, as I could not perform many exercises correctly due to weakness caused by the degeneration in my spine.

Since using your program, both myself and my doctor have noticed a huge improvement in my strength and mobility. I have gone from seeing my chiropractor from 3 times a week last year to 1 visit per MONTH, which is just for maintenance.

I cannot tell you how happy I am with this Paul. By using your 7 seven seconds to a perfect body program, I have improved my quality of life by more than I ever thought possible. One thing that I am really stoked on is for the first time ever this week I was able to perform a bridge and push myself up off the ground into the correct position.

I only held this position for around 15 seconds, but for someone who 6 months ago couldn’t even sit or stand without feeling discomfort and pain, it is a massive achievement. It actually brought tears to my eyes. So I just wanted to share that story with you and I cannot thank you enough.

Take care 🙂

– Reece

Check out the Video Below!

In fact I relieved and cured myself of chronic back pain using some of the techniques found in this e-book – and it works not just for me and my clients, but even casual readers of my website. I’ve even included a specific chapter on it.

And just listen to what top personal trainer Dave Cunningham had to say….


Hey Paul,

I’m going to level with you, when you came in to the gym shooting your mouth off about how much you can lift, I thought you were taking the mickey.

I mean you seemed like a nice guy and all, but there was no way a guy your size could deadlift more than twice your body weight.

Well I apologise. You did. You did more, you lifted three times your body-weight,and I have to tell you it was impressive….but not as impressive as when you showed me how to do the same thing!

Dave shown above displaying the effects of 7 Seconds to A Perfect Body Back Training

I mean, I was pretty happy when I pulled 300 lbs in a deadlift, but I couldn’t believe what I was lifting after training with you.

400 lbs….not enough….

500 lbs….not enough….

I mean I wasn’t even tired when we had every weight in the gym on the bar and you and Ben had to hold the plates on the side because the bar was warping on a whopping 600 lbs deadlift.

Damn man, that was just incredible.

Thanks for showing me a new way to train brother!



In this 7 Week Course I provide you with the same incredible and amazing results I have achieved for myself and for my clients. Using the exercises in this guide you can;

  • Build A Strong, Supportive Back
  • Develop Wide Powerful Lats that Define Masculinity
  • Taper and Contour Your Body to Look it’s Best
  • Eliminate, Ease and Relieve Back Pain
  • Develop Proper Posture
  • Sleep Better
  • And Much, Much More…

Free yourself from back pain, limber up and loosen yourself for a fun, energised life with the strength and vigour of a super spine and brilliant back.


Add Inches to Your Arms in Seconds!

Build High Peaking Boulder Sized Biceps, Thick Titanium Hard Triceps and Fantastic Forearms with JUST a 7 Second Exercise and Become Strong Enough to Lift A Grown Man Overhead with JUST ONE ARM!

You’ve already seen me lift a man over head with just one arm, and if you want the incredible strength to do the same than Chapters 26-34 are for you. But it’s not just shoulder and arm strength you can develop using 7 Seconds to the Perfect Body. You can develop the legendary forearm, finger and grip strength displayed by Bruce Lee. If you’ve read my website then you’ll know that I’m an avid fan of Bruce Lee and the forgotten methods I teach were in fact it was the foundation of Bruce’s incredible strength.

Below is a demonstration of that strength. This is a rare photograph of Bruce Lee performing an exceptional feat of strength on the set of Game of Death, his final film. In it you can see Bruce balancing and supporting his entire body-weight on JUST his toes and thumbs!

This spectacular demonstration displays the incredible arm and body strength of The Dragon. A feat few could perform today, unless they hand studied the same secret techniques of the Supermen. Below you can watch me perform the same incredible feat of strength…

Watch the Video of Me Performing the Bruce Lee Two Thumb Body Suspension Below.

A Close Up Shot from my 2 Thumb Suspension

In 7 Seconds to the Perfect Body I will teach you the same the tips, tricks, and tactics I discovered, and that the great bodybuilders of the past used to develop and forge arms of steel…and it’s surprisingly simple, and you can get your hands on this forgotten principal in just minutes from now.

In fact I performed the feat above for a close friend of mine and fellow fitness professional and former wrestler Niall …… Despite weighing over 200 lbs of PURE MUSCLE Niall couldn’t replicate these feats.His 17 inch arms failed him. He asked me to teach him the same techniques I used, expecting to spend hours in the gym. He was shocked when I told him I could teach him the same techniques right there at his desk, without even having to get off the chair! Not only that but I told him he could add over an inch to this arms in less than 60 seconds. He didn’t believe me, and I can’t blame him.

We had Sarah, one of the receptionists in the gym measure his biceps with a standard tape measure. They came in at 17 inches of rock hard muscle. Pretty big by anyone’s standards. I showed him just ONE of the Exercises you’ll learn in 7 Seconds to a Perfect Body, and less than 60 seconds later, Sarah measured his exhausted biceps again –

An Unbelievable 2 inches bigger.

That’s right, using one exercise Niall arms went from 17 to 19 inches in less than 60 Seconds!


I was sitting at the reception desk in work one day when Paul approached me after a strength display he was doing and asked me if I wanted to increase the size of my biceps by an inch in 30 seconds. Naturally I was intrigued but a little sceptical at the same time. He explained that by using one technique on my bicep this was possible. So we measured my right arm prior to the test, and it measured at 17 inches. I then did the exericse Paul demonstrated and sure enough when we re-measured my right arm it had gained not 1, but 2 inches, measuring a total 19 inches. Instant gains in a fraction of the time!

– Niall

Using these same techniques, you will, as have all of my clients;

  • Develop strong and powerful arms.
  • Develop increased overall strength and coordination.
  • Increase your Arms by up to an Inch! (Niall still has those extra 2 inches on each arm!).
  • Reduce risk of repetitive strain injuries like carpel tunnel syndrome and tendinitis.
  • Improved strength and function of your internal organ. This means improved breathing, circulation, digestion and elimination of toxic waste from the body.
  • Improved energy levels, more energy as result of burning fat faster and more efficiently…

And there’s MUCH more – guaranteed!

By the time your lunch break or favourite TV show is over you could be exercising your arms with the most effective techniques on the planet.

If you’re an existing athlete and don’t think this applies to you, you’re wrong. The techniques and tips described in this course could triple the effectiveness of your workout program and change the way you train forever.

If you’re a woman and don’t want big thick muscular arms and that this won’t work for you? Think again, you can use these same exercises to firm and tone your arms and wave away Flabby Arms and Bingo Wings for good.

I’m going to show you all this and more – and for a lot less than any gym membership or personal trainer would cost. For just a few $’s, you can access the entire 250 page course in just minutes from now. And I guarantee you’ll never regret your decision.


Ray Lee showing off the Isometric Bicep Curl

Paul is simply one of the best trainers around today. His techniques are cutting edge and way beyond what you’re taught as fitness instructor. I’ll tell you what convinced me though. When Paul first told me about this method of training, I said he was nuts. Couldn’t work. Then he did a bicep curl with over 200 lbs on the bar. That shut me up pretty quick. I’ve used his techniques in my own diet and training and you can see the results – AMAZING – a Bruce Lee body with a Bruce Lee strength.

– Ray Lee


Hi, I’ve been trying the exercises in your e-book 7 Second to a Perfect Body for about a week now – and I’m stunned! My arms are so hard and toned it’s unbelievable. I had really slim arms before, but they wobbled a bit at the back and were soft on top. The other day my boyfriend caught me doing your exercises and was shocked when he felt how hard my arms were – now he’s doing them too! Thanks again for such an amazing program!

– Tracy


Laugh as Others Stare in Amazement at Your Legendary Legs!

Build Sculpted Toned Thighs, Granite Hard Glutes and Hamstrings that Break Hearts in Just Seconds!

Pistols on the Zugspitz

In this complete course I’ll teach you the scientific and proven methods I discovered for firming and strengthening the muscles of the legs, developing rock solid Quadsstone hewn Hamstrings, and compact, granite Glutes.

Check out one of my holiday snaps – performing a single legged pistol squat, a really tough move on the best of days, and I was knocking these out after climbing the Zugspitze mountain!

But don’t get me wrong, this e-book isn’t just for the guys….these techniques equally sculpt and firm long lean legs for women and develop pert well rounded Glutes that made woman like J-Lo and Beyonce!

In fact the techniques I teach are so powerful in fact that at only 160 lbs I can easily perform an strong range leg press of OVER 3,000 LBS! That’s more than a TON, and nearly 13 TIMES MY BODY-WEIGHT. Furthermore I gained this incredible strength and rock hard muscle without damaging my knees, impacting my joints or tearing a muscle, like many weightlifting enthusiasts would.

In fact take a quick look at what happened when I couldn’t find enough weight in my local gym!

Check out the Video Below!

In Chapters 35-46 I reveal in detail the exact techniques and exercises I used to achieve my incredible results. More than that I illustrate how science supports and explains this process. As unbelievable as it may seem, and I know it is, these results aren’t fantastic or unrealistic. They are readily achievable if you apply the techniques in this guide.

Just listen to what top personal trainer Dave Cunningham had to say….


Isometrics = Dave’s Legendary Legs

I know I’ve already talked to you about you brilliant back training program, but you’ve taken it to a new level with this Leg Training Routine of yours.

Now I’ve been a big fan of heavy squatting but it wears the knees something fierce, and I found I needed to take more time of training than I’d like….when you tell me I can get an even better workout by using a 7 Second Exercise. No Way!

But I should have known better that to doubt you!

An inch on each leg later, and with only seconds of exercise – just check it out – cool or what?

Dave shown left displaying the effects of
7 Seconds to a Perfect Body





I can provide you with the same incredible and amazing results I have achieved for my clients. Using the exercises in this guide you can;

  • Build Strong, Hard, Dense and Thick Leg Muscle
  • Develop Sculpted and Toned Legs
  • Chisel, Cut and Define Your Physique
  • Prevent Knee and Joint Pain
  • Insure Healthy Hips
  • Increase Your Metabolism
  • Blowtorch Fat
  • Build Strong, Hard, Firm Claves
  • Improve Lower Body Circulation
  • Chisel, Cut and Define Your Calves
  • Prevent Muscle Fatigue and Pain
  • Reduce the risk of Varicose Veins
  • Jump Higher
  • Run Faster
  • And much, much more


Hello Paul,

Your program has given me high speed and also surprisingly good endurance during fighting. I’ve noticed I can bench up to 160 now maybe a little more. I mean for my weight of 144 lbs that's amazing!

I can now do pistol squats pretty nicely over and over and my legs are becoming hard as a rock!


– Mark

You’ll learn all this and more in my complete 7 Week Course…


If you’re serious about getting in great shape then keep in mind this is just a small taste of what is in store for you when you have 7 Seconds to A Perfect Body….

In this incredible 7 week course I will transform your body and take you through…

  • A complete overview of how this system works and the science behind the “7 Seconds” …apply this principal to your workouts and daily routines and see your strength skyrocket and a total body transformation!
  • Forgotten breathing techniques that will re-energise and invigorate you, triple your Strength…as well as firm and flatten your waist line
  • Full explanations of each of the muscles used to create a sensational sculpted body…know what you’re working and you’ll see why so many of the popular exercises WON’T WORK!
  • The origins of these incredible secrets reveled, a look back at the great legends of the past and the secret that united them – want a perfect physique and spectacular strength, do what they did!
  • THE MOST CRUCIAL EXERCISES REVEALED in detail….want to know why the best exercises aren’t in the gym…then you need to read this!
  • Full color photos explaining each and every movement…no need for guess work or bad diagrams…learn these exercises the right way 1st time.
  • Why weight lifting could be seriously damaging your health and why it IS NOT the best way to get in great shape!
  • Bonus Exercise Section – The Master of Muscle Control Maxick’s Original Routines! – Learn the secrets of the master! The original text and the original photos restored!

And much much more…


Meet Paul J.O’Brien

Paul J. O’Brien is a world-renowned fitness instructor, personal trainer, martial artist, combat instructor and consultant of Chinese Medicine, who started his study of isometrics after a devastating knee injury left him unable to move without severe pain and a career in fitness had left him fat, unfit and unfulfilled. Conventional physical fitness had failed him and conventional medical therapy offering no cure for his condition.

Convinced that there was a better way to “heal” his body he began investigating alternatives and found Traditional Chinese Medicine and the ancient strength techniques of the physical culturists. Applying these techniques he developed a system of training that not only rehabbed his injury and left him pain free and in perfect health, but also transformed his physique and fitness levels. He developed a lean muscular physique and remarkable physical strength after only a few weeks of training for less than 10 minutes a day.

Today Paul has not only healed his broken body and developed staggering levels of strength and fitness, but trains tens of thousands of people across the world to do the same and to improve their lives in every aspect–be it with money, fitness, health, or emotional well-being.

He has since gone on to be an international medal winning martial artist and have represented Ireland at the highest level in the European Championships He is also an internationally acclaimed author over over 30 books on a range of topics from Self-Defence, to medicine, to philosophy and is an in demand, speaker, and consultant.

He is the creator of 7 Seconds to A Perfect Body, Project Dragon, Maximetrics and Samurai Strength. He has been published and featured many times in leading newspapers and journals, including; The Irish Independent, Irish Times, Evening Herald, Spine Magazine, Irish Fighter and seen on TV3's Ireland Am, and lectured on behalf of UCD and DCU.

Paul’s Media Appearances…

An Article on Isometrics I Wrote Published in a Medical Journal

Now Let Me Introduce You To Jarell…

Jarell’s physique is the exemplification perfect muscle balance in a lean ripped Bruce Lee like body. The muscle isolation and definition is stunning. A wide v-tapered back, toned muscular arms and chest, chiselled abs and not a shred of unneeded fat highlights the results achieved with Perfect Body.

Jarell and I began corresponding in early Jan of this year when he emailed me asking me to finish some of my articles on Isometrics and the martial arts and asking me to clarify some aspects of isometrics contraction. Little did I know that I would be writing lengthy responses to his insightful questions on isometrics every week or 2!

Jarell’s passion for isometric training and his consistency in using these techniques have produced staggering results. As he relates..

Testimonial:Gains 16 lbs of lean muscle!

“I was 143 lbs at 10% body weight. I am now still at 10% body weight, and I weigh 159 lbs. I have gained 16 lbs of muscle so far from doing your exercises. I feel as adept as a Shaolin martial artist, with laser vision to boot :)”

And while Jarell was getting incredible results, adding 16 lbs of muscle to his frame and developing a devastating Bruce Lee like physique, he was so enthused he shared his passion for isometrics, and in doing so transformed not just his own body – but other people’s lives…

I have an aunt that I am staying with for a week. She has pain all over her body and in her joints. I am suggesting your exercises to her; I did some of your exercises with her yesterday, and she says that she hasn’t felt this good since her 30’s (she’s in her 50’s). She will hopefully continue to lose weight, because she has planned to have surgery for her bones to aid her osteoporosis in April. My hope is that the exercises will do enough benefit by then to convince her to cancel the surgery. I said all of that to say, I greatly appreciate the exercises that you promote, because they not only inspire people to live healthier lifestyles, but can completely turn a person’s life around for the better. I sincerely thank you.
Update just 10 days later…

My aunt has already lost 2 inches off of her waist, and has basically mentioned your website or system to everyone she’s called 🙂

Now Meet Chris...

Chris Long produced these staggering results following my Isometric Training Programs.

Check out some of the many other comments I’ve received…


Hey Paul, I have to say, I like the exercises in the book and how it was explained. There is a lot of great reading involved but I admit I have a tendency to just do the exercises straight away which are great. The myths is a very good addition, the bonus exercise section gave me some useful info that I did not know before…such as how the ab were naturally ‘sucked in’ and how to achieve it. I am going to be adding the exercises in to my workout regime. All in all, I loved it and found it very useful. Good stuff all around man – and I've realised I’m a terrible reviewer!

– Karl Walsh

Testimonial:“Hey Paul, sorry for the long feedback I finally got a chance to read it and my thoughts about it were:

Presentation: The E-book was very well presentednavigation around the e-book was simple and the mixture of the colour, text and pictures held my interest throughout the reading.

Text Content: The content of the E-book was very well laid out, I myself find it hard reading text heavy extracts & books etc but the E-book was easy to read, the content was to the point but also had interesting reading in it also. I personally liked the reading about Eugene Sandow and how isometrics came about and the special breathing Techniques.

The Exercises: Ill be honest, it took me a few try’s to fully get the hang of doing the exercises, but also being honest with myself its because sometimes I find it hard to read text descriptions(but that’s just me ) of exercises, but the photos of you doing them did help me in the end to get it right.

The results of the exercises were that I felt my whole abdominal’s were worked, I could really feel the blood rushing into my muscles and I felt the feeling of doing 100 crunches in 7 seconds! The Superman and Side Bridge exercises were excellent complement exercises also to work my Oblique’s and Lower back, giving me a full Core workout in as little as 7 seconds.

My Abs feel much harder now when I poke them and I’ll continue to do these exercises!

Extra Bits: I find it good that another E-book for Fat loss was added to 7 seconds Ab’s as it allows then for anyone to show their hard work of using the E-book by seeing the results for themselves by dropping their body fat levels in a well documented and researched E-book.

Conclusion: It was a great pleasure reading 7 second Ab’s. I Could get a whole Core workout in as little as 7 seconds thanks to you Paul. My Ab’s feel as hard as steel now and I believe Isometric training will become a daily part of everyone’s fitness routine in some way or another soon, when people realise how it can benefit them. Anyway Paul I apologise for the late feedback about the book and it was a great read I have to say, Best of luck with the E-book!”

– Michael Flanagan


Well Paul just wanted to say I usually don’t fall into scams and crap like that but I knew isometrics were something good because I researched it for two years. Now get this lol, 3 weeks ago I could barely do 100 lbs on the bench 8 times, now, thanks to your program I can bench 140 15 times haha!

I gotta tell you, your stuff works!

Thanks once again,


Quick note from me

Just so everyone realises this – without doing ANY weight lifting and sticking solely to the exercises in the 7 Seconds to Build A Perfect Body Program, Moe increased his strength 1300 lbs in the weight lifted, a 61.5% increase – that’s freaking incredible! There are few systems in the world, IF ANY, that produce such a dramatic increase in strength with seconds of exercise! Seriously – how cool is that?


I’m telling my patients to check out your website. Even your free exercises are of value.I have used isometrics and muscle control for many years but too busy to teach it to patients.Your courses my help and the procedures really work. I know.

If You Want To BUILD….

  • A Lean and Powerful Waist Line
  • A Stunning 6 Pack
  • A Strong, Firm and Thick Neck
  • A Strong, Supportive Back
  • Wide Powerful Lats that Define Masculinity
  • Hard, Dense and Thick Chest Muscle
  • Sculpted and Toned Quads, Hams and Glutes
  • Killer Calves
  • Firm and Toned Triceps
  • High Peaked Biceps
  • Wide Sexy Shoulders
  • Forearms that feel like Steel Cables


I must say, after only two days, and two workouts less than 5 minutes I notice more definition than I have in the past two years of a combination of weight training, body weight training, and HIIT. I am 6’1″ and 180 Lbs, so I do not need to lose weight, but I am feeling things tighten up, have that flat stomach, and the weird thing is I don’t need as much sleep.

I am blown away that you take the time to thoughtfully respond. I will definitely tell all my friends about your program (after a few more weeks of results :O) ).I have probably spent ~$1000 or more on various e-books/equipment and have never had such an effective program and helpfulness.

Thank you.

– Ryan

This Program Is For You

If you Want to LOSE WEIGHT and….

  • Reduce your waist line by up to 3 inches (one client I taught this to lost 4 inches in 2 weeks).
  • Reduce body fat and weight (one client lost over 10 lbs using only these techniques in a 2 week period.)
  • Improved strength and function of your internal organ. This means improved breathing, circulation, digestion and elimination of toxic waste from the body.
  • Improved energy levels, more energy as result of burning fat faster and more efficiently…
  • Taper and Contour Your Body to Look it’s Best
  • Chisel, Cut and Define Your Physique
  • Blowtorch Fat

This Program Is For You


  • Build A Wide Muscular Frame
  • Chisel An Imposing Masculine Physique
  • Dramatically Improve Your Posture
  • Develop Dense, Firm and Thickly Packed Muscle

This Program Is For You

If You’re an Athlete and Want to…

  • Develop increased overall coordination and balance
  • Reduce the Risk of Injury and Illness
  • Increase Mobility and Ease of Movement
  • Increase Your Lung Volume and Capacity
  • Improve Your Flexibility
  • Increase Your Metabolism
  • Increase Your Whole Body Power
  • Increase Your Lifting Strength
  • Increase Your Lung Volume and Capacity
  • Increase Your Grip Strength
  • Increase Your Explosive Upper Body Power
  • Increase Your Pushing Power
  • Increase Your Grip Strength
  • Jump Higher
  • Run Faster
  • Prevent Muscle Fatigue and Pain

This Program Is For You

Finally if You Want Long Term Health and to…

  • Improve Blood Flow to the Brain
  • Boost Your Immune System
  • Reduce Pain and Strain of the Neck
  • Reduce Tension Headaches and Migraines
  • Eliminate, Ease and Relieve Back Pain
  • Prevent Knee and Joint Pain
  • Relieve Runners Leg Pain
  • Insure Healthy Hips
  • Have A Healthier Heart
  • Improve Lower Body Circulation
  • Reduce the Risk of Varicose Veins

Then This Program Is For You

My 90 Day 100% Money Back Guarantee

My No-Bogus-Promises But Just
An Iron-Clad, Risk-Free Guarantee

Don’t just take my word for it.

You’ve seen the Photos. You’ve watched the videos…so now check it out for yourself. I want you to test this information out at my expense. Because I believe this information can help you change your physique, improve your health and skyrocket your strength be you 20-90, man or woman. That’s why I’m taking all the risk. I’m offering you a Zero-Risk, 100% Money-Back Guarantee.

Really, there’s absolutely no risk on your part. If this program doesn’t work for you, I’ll buy the complete package back from you!

In fact, if you don’t like the package for any reason, just email me within 60 days and I will refund your purchase price immediately. No questions, no hassles, no hard feelings. And we part as friends. How’s that?

I can do this because my customers are gaining muscle mass left and right!

This is NOT a book filled with “theories” and hype! Just Scientific fact, formula and the tried and tested techniques and exercises that have produced the amazing results you’ve seen.

It contains information that’s easy to follow and actually works. I get flooded with testimonials almost every day from people who are changing their bodies and building strength FASTER than they ever thought possible. So if the program has worked for thousands of people, I’m confident it can work for you. I guarantee it.

If you’re still unsure, don’t decide now. I want you to grab your package today, read it, use it to create your own training routine or use one of my pre-set programs. I want you to give it an honest try.

If for any reason it either doesn’t work for you, or you’re NOT satisfied, let me know and I’ll give you 100% of your money back. End of. You pay only if you get results! There’s absolutely nothing to lose on your part.

So Let’s Wrap This Up…

This one of a kind course, that will show you the scientifically proven methods to get in incredible shape in just seconds. The 7 Seconds to A Perfect Body System contains the exact same material you’d find at one of my popular Fitness seminars. You’d typically pay around $800 for a ticket to one of these often sold-out seminars and perhaps another $800 more for travel and accommodation (and I live in Ireland, so you can probably add another $1000 to your travel costs if your outside of Europe). For personal training with me, to coach you exclusively in these techniques would cost you even more. A SINGLE one on one is over $200 with me.  But releasing the Perfect Body System online allows me to dramatically reduce my overheads. There’s no venue cost and I’m transferring those savings to YOU.

So you don’t need to invest $800, $600, or even $300 for the Perfect Body System –because we’ve set the exclusive price for the entire online program at a rock-bottom $77.

In addition I want to provide you with complete support and PERSONALLY answer any questions you may have about the course (remember, these techniques and exercises aren’t ones your gym instructor or local personal trainer knows anything about) so I’ve set up a PRIVATE Members only forum. However, with the volume of people generally interested and training in the course I am limited by time in how many people I can answer and I may have to close access of new members to the forum. If you try the course now, you’ll get it. No questions, no hassle.

Isn’t it time you put your health and physique in your hands?

Right now you have an important choice. You can choose to join the program and minutes from now begin your journey to a better body, better health and better life. Or you you can choose not to. If you don’t tomorrow you will be less fit than you are today. Tomorrow you will have a little less muscle, a little less strength and little less quality of life. That’s simple science. The body degenerates without proper stimulation.

The Perfect Body program cannot only STOP THAT DEGENERATION, STOP THAT WEAKNESS, it can TRANSFORM YOUR BODY AND YOUR HEALTH. That too is scientifically proven.

In 60 seconds you can have access to the system.

In 90 seconds you can be doing your first exercise.

7 seconds later you’l have finished it.

And changed your life forever.

..or not. And you’ll be getting fatter, weaker and more unhealthy every second you don’t take action.

Ask yourself, right now, how that’s working out for you. Because if you didn’t want a change, if you didn’t want to take action you wouldn’t be here. And you are here. So make that decision.

Try the PERFECT BODY System Today!

Isn’t it time you put your health and physique in your hands?

This program is the most comprehensive detailed explanation of these scientifically proven methods and my personal time and aid is just too valuable to keep this price so low for very long. If you make the decision to get in the best shape of your life today I’m prepared to throw in, absolutely free of charge…

Bonus #1: The Complete Unedited Muscle Control Course by Maxick (Value: $29.95)

Originally published in 1910, this revolutionary course features the master of muscle controls complete course for physical development and incredible strength without weights or equipment of any kind!

Maxick, at only 145 lbs was the third man in the world to put double bodyweight overhead with a lift of 322 1/2 lbs. An achievement that is still staggering today! In this classic course the Master of Muscle Control describes in detail how you can develop and gain individual control of every muscle in the body and sculpt a flawless physique and superb strength.

This is the very same course that first revealed to me the secrets of the old time strongmen and put me on the path to not only an incredible physique, but staggering strength.

A $29.95 Value – Yours FREE with 7 Seconds to A Perfect Body!

Bonus #2: The Physiology of Strength, by Theodor Hettinger, M.D. (Value: $29.95)

The Physiology of Strength contains all the results of over a decade and a half of isometric research conducted from 1946 to 1961 at the Max Planck Institute in Dortmund, Germany. This is the DEFINITIVE scientific validation of the training methods found in 7 Seconds to A Perfect Body.Featuring over 80 pages of scientific evidence and detailed explanations of the methods used this is an invaluable resource to the student of 7 Seconds to the Perfect Body!

A $29.95 Value – Yours FREE with 7 Seconds to A Perfect Body!

Bonus #3: How to Exercise Without Moving a Muscle, by Vic Obeck (Value: $29.95)

Vic Obeck, a former college football player became the Professor of Physical Education as well as the Athletic Director at New York University during the 1960's. He was first introduced to the revolutionary techniques I share with you in 7 Seconds to A Perfect Body. A chance meeting at the Institute of Human Anatomy at the University of Rome led Obeck to discover the same secrets I share with you in 7 Seconds to A Perfect Body.

Pioneering this revolutionary form of training in the US, Obeck published one of the most significant physical culture manuals of all time. How to Exercise without Moving a Muscle is over 90 pages long with dozens of crystal clear photos, and includes sections on training for men, women children and sports.

Ahead of his time Obeck’s opus How to Exercise without Moving a Muscle is essential to overall health and well being, and using the techniques taught in this e-book along with you can get 100% stronger in as little as 90 seconds a day!

A $29.95 Value – Yours FREE with 7 Seconds to A Perfect Body!

Bonus #4: Dynaflex by Mike Marvel (Value: $39.95)

On par with the Great Charles Atlas, Mike Marvel lived up to his name and developed a complete course based on the same secrets of 7 Seconds to A Perfect Body . This revolutionary course produced astounding results and now is only available in rare bookstores and at a high price.

Luckily this digital edition contains Marvel’s complete course….

Mike promised his course would transform you from a weakling to a MAGNICFICANT HE-MAN-MUSCLED BODY in Just 10 Minutes a Day – and he delivered.

You can get access to this lost course and the secrets of a stunning body FREE when own 7 Seconds to A Perfect Body.

A $39.95 Value – Yours FREE with 7 Seconds to A Perfect Body!

Bonus #5: Free Updates to the 7 Seconds to A Perfect Body e-book. (Value: AT LEAST $197.00).

When you commit to working with me, I commit to working with you, and that means for the long haul. I’m continually researching, expanding and improving my programs. As the latest evidence continues to scientifically prove that the methods in 7 Seconds to A Perfect Body work and as I find new ways to make the system even more efficient I’ll be updating this course….and you get all of that for FREE. The most recent update was this year, 2020, when I introduced several new exercises,  new finishers and new routines, including a 49-Day day by day trainer.

That’s one of the great advantages of an e-book. Hardback’s become obsolete and outdated nearly the minute they are published, if a new edition comes out you have to pay for it all over again. Not so with an e-book.

When a new edition of 7 Seconds to A Perfect Body is released you get it for FREE! It’s easy; I will simply contact you through my private client’s only newsletter and send you instructions so you can instantly download the latest edition. So you can stay up to date with my latest breakthroughs and advances.

Bonus #6 - Dramatically Discounted Membership of Samurai Strength (Value: AT LEAST $1697.00).

Samurai Strength is more than your typical fitness program. For one thing I am not going to just sell you a program abandon you. I'm here, with you, for the long haul. Samurai Strength contains over 20 volumes of detailed instruction, both comprehensive written programs and of course full HD Video downloads.

Here's a quick overview of what I'll be teaching you....

  • Samurai Isometrics - over 43 martial arts originated Isometrics designed not only to build muscle built insane levels of connective tissue strength. Further there are detailed pressure points guides to unlock hidden energy and healing techniques and over 2 hours of HD Video Training.
  • Tanren Conditioning exercises - Featuring 53 exercises and drills using the tanren-bo, isometrics and specialised drills based on the drills and traditional techniques of Japanese samurai swordsmanship. This is an essential guide for anyone studying the martial arts or those wanting to develop strength in every range of motion to prevent injury. Supported with specialized equipment construction guides, and over 2.5 hours of HD Streaming Video.
  • Special Forces Modern Samurai Solo Conditioning drills - these are combined to create a comprehensive callisthenics exercises system used by special forces groups everywhere. 72 Exercises Used by Special Forces Units around the world, to be the leanest, strongest, fastest, fittest warriors on the planet and....11 Routines that generate OVER 2.1 MILLION workouts, these are used on A Daily Basis by SEALS, MARINES, GSG9 and more.
  • Special Forces Stretching - Modern Samurai Stretching program for the combat ready warrior plus my back mobility Isometric stretching program.
  • Advanced Arm Specific Isometrics - Close to 30 Individual Isometric Exercises for the arms utilising a traditional samurai tool that you can pick up and bring with you everywhere. Then there will be a volume for abs, back, chest and legs
  • Advanced Isometric Occlusion Training - this is off the charts insane level stuff. Dangerous in the wrong hands.
  • Injury Recovery - comprehensive guides for every body part, including, Isometrics, Joint mobility, pressure points, liniment, balm, plasters and herbal formula recipes and more. Example of the level of detail for this - the Neck guide is over 200 pages. smile emoticon I have one of these guides for the NECK, SHOULDER, BACK, HIPS, KNEES, ELBOWS, WRISTS, ANKLES and more.
  • Samurai Nutrition and Philosophy - probably the most important book I'll ever release in this series. Covers everything, how to live life, how to approach stress, trauma, joy etc how to deal with multiple life situations and all while focusing on Samurai and TCM nutrition. I'll even teach you how to identify illness and disease accurately and how to correctly fix this and prevent illness with your foods. Food is the THE best medicine and the port of first call in the treatment of disease according to TCM and the samurai physicians.....
  • Knife Combat & Defence is perhaps one of the most important manuals I've written. Based on my training with Elite units around the world and as a qualified instructor of reality based combat, this manual teaches; proven life saving techniques to defend against an attacker with a knife. Teaching the same disarm and defensive techniques used by the current US military and Special Forces units, along with the detailed instruction on weapon deployment, the Use of Force, the legal system, hostage and terrorist situations and the only attacks, blocks, counters and drills you'll ever need. Bonus material from US Navy Seal techniques, along with some historical samurai methods of knife combat.
  • And there's a WHOLE lot more
  • All Supported with detailed bonus guides, PDF'S and over 24 hours worth of HD Video instructional content.

Each month you'll automatically get access to a NEW COMPLETE TRAINING PROGRAM. These aren't fluff content - but fully detailed complete programs that I sell on my sites for $97-$127 and you'll be getting them for just $47 a month. And of course you're welcome to cancel at any time and still get to keep and all the PDF's, videos etc.

Secure Order Form

YES! I Want Instant Access Now! I understand that I'll receive instant access to:
  • The Complete 7 Second Series PDF…………………….$800.00-$1800.00
  • The Complete Unedited Muscle Control Course by Maxick ……$29.95
  • The Physiology of Strength, by Theodor Hettinger, M.D. ……. ..$29.95
  • How to Exercise Without Moving a Muscle, by Vic Obeck ……..$29.95
  • Dynaflex by Mike Marvel ………………………………………….$39.95
  • Free Updates to the 7 Seconds to A Perfect Body e-book…$597.00      (value of updates since org release)
  • Discounted Membership of Samurai Strength....................$1,694 (saving value)

That’s over $3,294.00 minimum worth of incredible information…and you get it all for $97 $77 during this unprecedented crisis if you act now.

Try the Perfect Body System Today!

So if you’re serious about having A Stunning 6 Pack, Breathtaking Back, Chiselled Chest, Wide Sexy Shoulders, Awe Inspiring Arms, Legendary Legs and Killer Claves, click the “Buy Now” button below. If you need to justify the expense, look at it this way…you could easily waste 5-10 times that much money paying for useless supplements, rubber gym machines, plastic ab-gadgets and personal trainers. Not to mention the time you invest or lost doing it all wrong in the first place!

I’ve found the secrets of the old school supermen, built a brilliant body in JUST 7 WEEKS and developed near superhuman strength that leaves my colleagues and friends astounded, and my personal training sessions booked solid why not learn from my experience?

Best Regards,


P.S. Seriously, for just $97.00 $77, I’ll teach you how you can get the body of your dreams and the strength to surpass them in just seconds of exercise! How can you pass on that?

P.P.S Don’t forget – this is a LIMITED OFFER. You’ll receive the course instantly when you order it, and as my way of saying thank you for committing to the course I’ll commit to you, offering my PERSONAL help and this extremely low price.

References and Results Disclaimer

  • Allen, G.M., Gandevia, S.C., & McKenzie, D.K (1995). Reliability of Measurements Of Muscle Strength and Voluntary Activation Using Twitch Interpolation. Muscle & Nerve, 18 (6), 593-600.
  • Allen, D.G., Westerblad, H., Bruton, J.D., Andrade, F.H., & Lannergen, J. (1998). Mechanisms Underlying the Reduction of Isometric Force in Skeletal Muscle Fatigue. Acta Physiologica Scandinavica, 162(3), 253-260.
  • Babault, N., Pousson, M., Ballay, Y., & Van Hoecke, J. (2001). Activation of Human Quadriceps Femoris During Isometric, Concentric, and Eccentric Contractions. J Appl Physiol, 91, 2628-2634.
  • Baechle, T. R., & Earle, R. W. (2000). National Strength and Conditioning Association. (2nd ed.). Champaign, Ill.: Human Kinetics.
  • Baechle, T. R., & Earle, R. W. (2008). Essentials of strength training and conditioning (3rd ed.). Champaign, IL: Human Kinetics.
  • Behm, D., & Sale, D. (1993) Intended Rather than Actual Movement Velocity Determines Velocity Specific Training Response. Journal of Applied Physiology, 74, 359-368.
  • Belanger, A.Y., & McComas, A.J. (1981). Extent of Motor Unit Activation During Effort. J Appl Physiol, 51(5), 1131-1135
  • Bender, J., & Kaplan, H. (1963). The Multiple Angle Testing Method for the Evaluation Of Muscle Strength. J Bone Joint Surg, 45(A), 135-140.
  • Campbell, W., Crim, M., Young, V. and Evans, W. 1994. Increased energy requirements and changes in body composition with resistance training in older adults. American Journal of Clinical Nutrition, 60: 167-175.
  • Coburn, J. W. (2012). NSCA's essentials of personal training (2nd ed.). Champaign, IL: Human Kinetics.
  • De Serres, S.J., & Enoka R.M. (1998). Older Adults Can Maximally Activate the Biceps Brachii Muscle by Voluntary Command. J Appl Physiol, 84, 284-291.
  • Dulhunty, A.F. (2006). Brief Review Excitation-Contraction Coupling from the 1950s Into the New Millennium. Clinical and Experimental Pharmacology and physiology, 33, 763-772.
  • Fleck, S.J., & Kraemer, W.J. (2004). Designing Resistance Training Programs (4th ed.) Human Kinetics, Champagn, IL
  • Gardner, G.W. (1963). Specificity of Strength Changes of the Exercised and Non Exercised Limb Following Isometric Training. Res Quart, 34, 98-101
  • Hettinger, T., & Muller, E. A. (1953). Muskelleistung und Muskeltraining. Internationale Zeitschrift fur angewandte Physiologie einschliesslich Arbeitsphysiologie, 5, 111-126.
  • Kanehisa, H., Nagared, H., Kawakamy, Y., Akima, H., Masani, K., Kouzaki, M., & Fukunaga, T. (2002). Effects of Equivolume Isometric Training Programs Comprising medium or high resistance on muscle size and strength. Eur J Appl Physiol, 87,112-119
  • Kitai, T.A., & Sale, D.G. (1989). Specificity of Joint Angle in Isometric Training. Eur J Appl Physiol, 58, 744-748
  • Lindh, M. (1979). Increase of Muscle Strength from Isometric Quadriceps Exercises at Different Knee Angles. Sc and J Rehab Med, 11, 33-36.
  • Meyers, C.R. (1967). Effects of Two Isometric Routines on Strength, Size, and Endurance in Exercised and No Exercised Arms. Res Quart, 38, 430-440.
  • Newham, D.J., McCathy, T., & Turner, J. (1991). Voluntary Action of Human Quadriceps During and After Isokinetic Exercise. J Appl Physiol, 7(6), 2122-2126.
  • Olson, P.D., & Hopkins, W.G (1999). The Effect of Weight Training and Explosive Isometrics on Martial Art Kicks and Palm Strikes. Medicine and science in sports and exercise, 31(5), supplement abstract 790.
  • Powers, S. K., & Howley, E. T. (2007). Exercise physiology: theory and application to fitness and performance (6th ed.).
  • Boston: McGraw-Hill. Raitsin, L.M. (1974). The Effectiveness of Isometric and Electro-Stimulated Training on Muscle Strength at Different Joint Angles. Theory Prac Phys Cult 12, 33-35 (Translated in Yessis Rev Soviet Phys Educ Sport 11:35-39).
    Thépaut–Mathieu, C., Van Hoecke,
  • J., & Maton, B. (1988). Myoelectrical and Mechanical Changes Linked to Length Specificity During Isometric Training. J Appl Physiol, 64, 1500-1505.
  • Weinberg, R. S., & Gould, D. (2007). Foundations of sport and exercise psychology (4th ed.). Champaign, IL: Human Kinetics.
  • Verkhoshanky Y.V. (1986). Fundamentals of Special Strength-Training in Sports. Sportivny Press, Livonia MI. (Original work 1977, Moscow Russia: Fizkultura I Spovt).
  • Zatsiorsky, V. M., & Kraemer, W. J. (2006). Science and practice of strength training (2nd ed.). Champaign, IL: Human Kinetics.


The information provided in this program is for informational purposes only. The results described above while 100% accurate may not be typical for you. Results depend on your application of the method, genetics, recovery rate, sleep quality, nutrition etc.