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Hi, The Danger of Static Contraction
May 05, 2014

Welcome to 7 Seconds to Strength

The Danger of Static Contraction.

You may have noted there was no newsletter last month. I am making up for that with 3 new articles this month for

As for the reason I missed last months newsletter - truth be told...I ran out of time. I'm in the final stages of reviewing my latest book - a NON-FITNESS book, called the Sensei's Sword.

As many of you know I am an avid martial artist (one of the reasons I keep in great shape) and as readers of Perfect Body and Slim in Seconds know there are many Isometric secrets hidden in the martial arts.

This book however is based on my historical analysis of the Japanese Samurai Sword and a detailed analysis of the various parts of a katana, their meaning and which types should be used in which style of Martial Art...I'm very excited about and look forward to sharing more detail about the book soon. :-)

In other news....many of know Stephen Hopper from the comments boards. Sadly Stephen passed away 2 weeks ago. I first met Stephen via correspondence during the first run of 7 Seconds to A Perfect Body and we formed a great friendship that lasted many years. He was a staunch advocate of Isometric Training and applied himself daily with great vigour. He was always kind, encouraging and compassionate and shared his experience with many via the Isometric-Training comments pages. You will be missed Stephen. R.I.P.

Now, in the meantime here's the articles, new workouts....

Yours in health,

Paul J.O'Brien

New on

To make up for missing last month I have 3 new articles on for you to check out -

Static Contraction Part 1 - An Introduction to Measured Isometrics

Static contraction is a form of Isometric Training. However it is generally more associated with Isometrics against some form of resistance, for instance a large weight stack. The majority of the exercises used in static training and large compound movements.

Static's can produce wonderful increases in strength and muscle when used correctly,

This can be an excellent way to test isometric strength and the products of Isometric Training.

However it is NOT a method I would least not for....learn more here -


The Problems with Static Contraction Training

In the last article I explained what Static contraction was, how it's used and why and explained the first problem with it as a training method - structural misalignment leading to possible life time damage. That said, with proper instruction and supervision, you can ensure that you are structurally sound in every movement...which brings me to the second point - movement selection...


The Final Problem with Static Contraction Training

In the first article in this series I introduced Static Contraction and explained how and why it may be used along with the first problem with the method - Structural weakness. In the second article I focused on the 2nd problem - compound movements and reduced intensity and now, following on that, the third issue - Training.html

Members ONLY content

Meanwhile there's a load of new exclusive content for those in my Inner Circle - Isometric Mastery!

Master Your Muscles: Phase 1 - Free Weight Exercise Instruction (NEW WORKOUT!)

The Following workout can be performed if you do not have access to the machines listed above, however my highest recommendation is to use the Machine Based Protocol of the previous chapter. The reason for this is simple; Many people tout free weights as an advantage because you have to recruit "stabilizing" muscles and sometimes the complexity of the movements adds to the effort...The truth is that....


Master Your Metabolism: Breath of the Dragon

Perhaps the most important thing I ever teach is breathing. It was the cornerstone of the Perfect Body program and it features heavily in this course as well. However, there are some differences between the Isometric Power Breathing I recommend in perfect Body and the breathing patterns for Project Dragon.

As I discuss in Perfect Body, martial artists, yoga masters and high-level athletes from all over the world have a secret weapon called "Breath Power." The ability to .....


Master Your Meals: Habit 4 - Let's Talk About Carbs! (Carb Chart!)

In my clinic, I teach the 10 nutritional Habits of Dr. John Berardi from his Precision Nutrition course. If you do nothing but apply these ten tips, you will have a thorough understanding of what to eat, when to eat and why; any time, anywhere and for any physique goal you wish, be it weight loss or weight gain. I cannot stress how highly I recommend that course and you can pick up your own copy here - Precision Nutrition System

However, as these principals are so utterly crucial, I'd like to spend a chapter going through them with you and helping you to integrate these into your life. I've changed the order around a little and go into some more detail than Dr. Berardi, but here is key habit number 4;

Read more here -



Master Your Meals: My Fast Protein Pancakes (Recipe and Instructional VIDEO!)

My Fast Protein Pancakes

No secret....I LOVE pancakes....but I also love my 6-pack and stunning strength and fitness and that means I can't overdo the carbs (remember Habit 4?) and I HAVE to have my Protein (remember Habit 1?).

So I have a solution - PROTEIN PANCAKES!!!!! Learn more here -

Best of the Facebook Fan Page

Are you on my Isometric Facebook Fan Page yet? If not why not? I share loads of great training and nutritional tips, there are weekly Q and A's with me, motivation tips, and loads more besides. Get on over to

and LIKE it right now. Here's just some of what you missed....

Okay - HILARIOUS news...FACEBOOK BANNED a post I made last Friday. Basically the results people are getting from Slim in Seconds are "unbelievable!"


But Creating UNBELIEVABLE RESULTS is what we do, right?

Now that post, also contained an offer and it's not fair that Facebook decided that you don't get to see it. So here it is -


Okay... a few days ago I got an email from Nicholas, it read;

"Finished a cycle of Slim in Seconds. I am down 10 pounds (total) and 6% body fat. Lost 3 inches off my waist alone and definitely added some muscle."

That's some pretty AWESOME results right there.

Now I wasn't planning this - this probably won't even make it to my newsletter list....BUT....

Here's an added incentive for keeping your lent vow and staying in awesome shape. I'm going to re-open Slim in Seconds - this is the FIRST TIME THIS YEAR I am opening up slots.

I plan to keep this open for a week. That's it.

Slim in Seconds is a 6 week program - a 42 day program. Would you like to lose 6% body fat or more by the time lent is through? Want to build an incredible body? Well then what are you waiting for.....


Apr 21st -'s Easter up 6am...contemplated various plans of action and financial policy for an hour....relaxed and chilled out till 9am. Got up, did a workout. Foam rolled. Had delicious smoked ham for to writing...wrote 3 articles on static contraction and Isometrics for Isometric-Training Fan Page, wrote another article on Chinese Medical nutrition for them too....then took a short tea break....wrote a series on Acupuncture and IVF for the Meridian Acupuncture Dublin.... then I decided to finish off a review of a Ryumon tanto for and now I'm reviewing my lesson plan for the Kenseikai Ireland Iaido Dojo tonight.

----------------- Apr 7th -

These pancakes have no wheat, low carbs and have 45 grams of protein! And I'm going to show my Isometric Mastery members how to make them later today.... Enjoy...and yes....I'm teaching you how to prepare some of my favourite weight loss and muscle building recipes to support your Isometrics over the coming months. Sweet huh?

Photo: These pancakes have no wheat, low carbs and have 45 grams of protein! And I'm going to show my Isometric Mastery members how to make them later today....:-) Enjoy...and yes....I'm teaching you how to prepare some of my favourite weight loss and muscle building recipes to support your Isometrics over the coming months. Sweet huh? :-D


Mar 26th -

Check this out ! This is UNREAL strength - Jarell Lindsey, of and a great friend of demonstrates his INSANE strength by knocking out pushups - on his THUMBS! Let him know what you think of this - I'm blown away! -

Check out these and OTHER EXCLUSIVE updates over at the Facebook Page - where you you can ask me your training questions!!! :-)

How to Download Your Videos and Guides

All you have to do is log on the Exclusive Subscribers only section of my website -


and enter the following password:


As you'll soon see Isometrics are AWESOME. Safe, effective, easy to learn and require nothing but you!

*Want MORE Isometirc Exercises?*

Great! I love enthusiasm! There's a range of free isometric exercises for each major body part here -

And if you want a complete Isometrics Training program and instructional guide you can pick up my best selling course -

7 Seconds to A Perfect Body -

Enjoy...and I'll see you next month with a new workout!

Train hard and train smart!

- Batman

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