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Hi, You've Got to Roll With It...
October 14, 2013

Welcome to 7 Seconds to Strength

You've Got to Roll With It....

Hi ,

It's my favourite month of the year - OCTOBER, and why, HALLOWEEN! I'm a big fan of Halloween, mostly because I get to wear the batsuit all day (I'm Batman).

But October and Halloween can also be a time of great struggle for many. It is a month fraught with sweet treats and devilish temptation. And I am not immune to such delicious indulgences - but there's a trick to having your treats and I'll have a special article on that later this month. ;-) Keep an eye on the inbox.

Now this month I already have an insane amount of content for you and 2 major shout outs to devotee's of my 7 Second to a Perfect Body program and just WAIT TILL YOU SEE THE BEFORE AND AFTER PIC!!!!

Before we craic on with the issue - just another shout out for the BIG announcement of the last issue -


For the 1st time....

in NEARLY 8 YEARS.....

I will be opening slots for personal coaching to the public!

What does this mean?

It means I will coach YOU - personally. I will design you training program, personally tailored to your goals and needs. I will coach you in your nutrition. I will set weekly goals for you. I will PERSONALLY monitor your progress and ensure you get the results you're looking for. I will have more info on this extremely rare opportunity soon but for now...if you want the opportunity to be personally coached by me - LET ME KNOW HERE -

You'll be the first to hear the details of my coaching programs and you'll have the first opportunity to train with me, before the general list and before the public. Last time I never made it to offering my coaching to the newsletter list - it sold out that fast and the waiting list ended up at 2 years!!!!!

Now with all that out of the way let's get on with the issue....

All the best and talk soon,

Yours in health,

Paul J.O'Brien


New on ________________________

I've 3 new articles on for you to check out -

Foam Rolling - Free Yourself From Injury By Rolling with It

This is an EXCLUSIVE Preview from my "Slimming in Seconds Program!"

I'm a BIG fan of foam rolling - if you're unfamiliar with's an increasingly popular method of Self-Myofascial Release, or SMR. It's like giving yourself a deep tissue sports massage whenever you need one! No expensive clinic appointments or hassle scheduling therapy!

This is a KEY skill I teach patients in my clinic because it makes my job and my life SOOOO much easier. A few minutes foam rolling can lead to a LIFETIME of being injury free, which means I have to spend less time in the clinic putting people back together.

Foam rolling is a remarkably useful skill to possess and it has multiple benefits, including:.....

And Part 2.....

Foam Rolling Routines - How I Roll With It

Foam Rolling Routines are nearly infinite in variety. I touched on some of the benefits of rolling in the last article - here, and from that I'm sure you can gather that you can adapt any rolling routine to suit your specific needs and weak points in your kinetic chain.

In this article, a preview from my Slimming in Seconds Program...I'll share with you my own personal foam rolling routine...

How to Roll....

Well before you do any foam rolling routines you'll need a foam roller. A foam roller is exactly what it sounds like: a dense roll of foam. They come in a variety of thickness and levels of density. The one I recommend and personally use is

And this month I have a SPECIAL GUEST Article for you....

Live For Strength, Die for Toughness - The Road to Being Mighty -

By Jarell Lindsey of

The following guest article is written by one of most ardent isometric trainees. A man that has lived the Isometric-Training Lifestyle and built a staggeringly impressive physique and the real world strength to match it.

Here Jarell shares some of his thoughts and philosophies on strength...

"You want to embrace death to become tough, yet walk the life of strength to become mighty".

Following the various training programs and systems on the planet today, you can achieve a ridiculous amount or strength, muscle, whatever you desire. With the right focus and discipline, you can take twelve weeks and become like a completely new person with the strength fit to render sturdy pieces of iron into pretzels. All of these programs can give you a strength on a level that's probably unfamiliar to you, but none of these programs will make you tough.

The people of societies past had to face many struggles that, as a people, we are largely unfamiliar with.....

Read the rest here -


Members ONLY content ________________________

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

Master Your Metabolism - The 5 Day Dragon Fitness Extreme Challenge (NEW WORKOUT!!!)

This Program is designed for those that want to train 5 days a week. I personally like Monday to Friday then take a break at the weekends. This program is designed in such a way that the first 3 days see gradual increases in intensity by reducing the recovery times whilst also reducing the actual training times. This is progression towards the final challenge of day 5. Day 4 is a trial run.

At this stage, the program steps up a gear, keeping the recovery time as a constant and decreasing the exertion times while increasing the heart rate goals........

Master Your Muscles - The Secret of King TUT

No matter what is asked of your body, it comes down to just 2 basic movements - you Push or Pull. In the Dragon Strength Routine there are just 3 exercises that we must master and these exercises serve as the foundation for our routine.

The best movements to stimulate these actions involve what are called compound movements. Essentially these are movements of the body that use a number of joints at once and thus involve the greatest amount of muscle tissue, to create maximal stimulation. There are 3 exercises that fit the bill and.....

Master Your Mind - Zanshin The Dragon Mind Set

Part of what I teach my clients is awareness and this has proven to be hugely successful in terms of what they eat and why. What I mean by awareness is rather than simply distracting yourself with food, say sitting down to read a book while you absent-mindedly shovel food in your mouth or eat in front of a tv, I want you to sit down and focus on the food you are eating. Does it look appealing? Does it smell good. What does it taste like? How does it feel in your mouth as you chew it? How does it feel when you swallow it? Don't instantly take another mouthful. First sit with it, analyse how you respond to it. Become aware of the effect

Master Your Mind - Fudoshin - The Immovable Mind

This article is the unedited copy I gave for a recent interview...exclusive for Iso Mastery members

I'm an isometrics devotee. If you're unfamiliar with isometric training it is very simply the contraction of a muscle or series of muscles without moving the angle to the joint. Essentially you tense and hold a muscle in a given position without moving for a set number of seconds. Doesn't sound like much does it. I mean you're not even moving. But Isometrics are the most intense form of physical exertion - and the most effective.

In this article I want to introduce to some of the physical benefits of Isometrics, but beyond that I want to share with you the great secret of Isometrics, beyond the ripped, warm marble physiques, beyond the near superhuman physical strength (I leg pressed over 17,000 lbs during a one and a half minute period in my last workout), but the remarkable mental strength one develops - The Immovable Mind....





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....



Oct 10th -

Chris Long shares his Pefect Body training results - and they are STUNNING!!!!! I am extremely proud of what Chris has accomplished!!! Chris you're an inspiration to me and other Isometric Training enthusiasts. Damn proud of you bro. Damn proud. :-D


Sept 10th

"206 bones. 5 major organs. 60,000 miles of blood vessels.

All it takes is time.



Years, spent memorizing the finite ways there are to hurt and break a man.

Preparing for all of them.

I've escaped from every conceivable death-trap. Ten times. A dozen times. I can slow my breathing and metabolism to control panic and conserve air. Straitjacket's kindergarten. Locks, too.

Bench pressing a pine coffin lid through 600 pounds of loose soil that's filling your mouth crushing your lungs flat and shredding your dehydrated muscles. That's harder.

But far from impossible."

- Batman (words by Grant Morrison)

That's the reason I push myself to press more than 600lbs. That's why I push myself to the limits of my endurance and then ask more of myself.

Because I'm Batman.

What's your reason?


Sept 9th

Here's my guest article on Benjamin Bergman's Blog. Check it out! -

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


If you aren't on my Facebook page - you really should get on it. It's filled with tips, insights, new program info and my own workout progress and details.

Maximetric's Master's!

As you know I released my advanced muscle mass building program MAXIMETRICS ( and man are people excited - and already getting great results from the training... check out the comments and feedback I've been getting...

" Hi Paul, I did my first Maximetrics workout yesterday -

WOOOW, that was the most intense workout I've ever done in my life, was shaking all over, in pain and probably lost 2lb in sweat in less than 12 minutes :)

I tried to follow your Maximetrics video sessions with 8 times of 10secs contractions per set with 5 secs rest in between contractions. Man, you must be extremely fit, as on your videos you managed to stay quite stable all the way through and kept within your 4sec rests in-between!"

- Emil


"Hi Paul

I just wanted to write this email to say Congratulations on Maximetrics. I recently posted on the PB forum asking a question on re-learning to contract a muscle after surgery. I was planning on waiting to purchase Maximetrics until I had gained some strength back in my shoulder, but the temptation was too much. I tried the contractions in Maximetrics and was able to contract my shoulder and back much better than with the isolation iso's. I will be sticking to Maximetrics for a while then back to PB once i feel more strength in my shoulder.

Thanks you Paul



"Hi Paul,

I´ve downloaded Maximetrics today. It seems fantastic! Congratulations!!!!

- Felipe"


BUT the best report yet came from the Facebook page fan Elizabeth Chen -

"I've actually taken my time over the last couple days to absorb all the info and practice the exercises without going all out yet (super intense just doing it, and I wasn't even getting serious with it yet!). And it's been SUPER helpful to go through all of this, as I realized that I actually wasn't going to "positive failure" and giving it my all on the 7 Seconds to a Perfect Body exercises, which makes a lot of sense to me now!

Have been applying what I learned over the last couple days to the 7 Sec. exercises and REALLY feel the difference. It's kind of amazing to me that I've been able to get such good results even despite not giving it my all previously, in that I lost all the weight I gained during my pregnancy 2 weeks after giving birth. I had done isometrics a lot during the pregnancy and they also helped me heal up and get back in shape, along with doing jujitsu twice a week since the baby turned 6 months old.

Am ready to take my body and fitness to the next level with this now, am really looking forward to it! Am planning on doing my first "Maximetrics" workout today, and will report back the results I get in the next couple weeks for ya! "

and then she updated a day later....

"OK, just finished first workout. Love it. Will follow up with results in a couple more weeks after a few more workouts!"

I can't wait to see Elizabeth's progress. She's going to be phenomenal. :-)

You can get the SAME program that these people are LOVING - right now -

MAXIMETRICS - Take Your Life to the MAX!

The Exclusive
Subscriber Download Page

As a subscriber to the 7 Seconds to Strength Isometric Newsletter you get access to a private page where you'll be able to access a whole truck load of bonus - Free Isometric Exercise Books, Previews of Perfect Body and Project Dragon, Case Studies, Isometric Results shots, Special Reports, and EXCLUSIVE ISOMETRIC INSTRUCTIONAL VIDEOS!!!!

To access The Exclusive Subscriber Download Page just enter the

Access Password: iso-awesome

here -

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