Isometrics (7)

They literally do - and I dont mean people starting off with dips and pushup -where simple isometrics done in those movements, as I showed you in the case of my friend Prem the other day - and as I told you about Marc the African Silverback Gorilla when he was getting into the dips position to HOLD FOR TIME - those are indeed workouts that will make people at that level "quiver" like a maple leaf in a Toronto breeze (Marc is FROM Canada, by the way. Hehe). 

The "African" part, well, I'll get more into that later, but can we say massive, mammoth shoulders for one. Hehe.

Anyway - this morning I was supposed to go out and do some more filming - specifically, the last video in the paid series for Jump Rope Mania! - squats and jumping rope - if there ever was a more brutal combo for the legs, I'm yet to hear or experience it. 

Done right, these are leg sizzlers. 

Done right, you wont be working legs hard for the next day or so either. Hehe. 

And therefore, with a slight case of the sniffles I seem to have picked up, I know my body well enough to recognize when it's saying - train hard - but train something else. 

I dont blame it, with all the roadwork being piled on it as of late too ... 

But anyway. 

While thinking about clubs etc, I picked up a tool - or implement, I haven't again, like the jump rope, used in like ages. 


Or, ab wheel as it's called. 

And I did some isometrics with this - the roll outs - and so forth. 

I Was going to film it all, and put most of it in a paid download for Lumberjack Lodestone Fitness, but there comes a time you have to take care of yourself first my friend. 

With all the filming going on as of late, both for the free youtube channel and my paid stuff, with all the work on the other business where even the affiliates are doing ROARING business, handling it all from a tech and sales perspective, plus all the other crap a real man has to deal with in terms of women etc -well, it was getting to be too much - and I'm sitting here drinking TEA right now. 

No doubt I'll be working out again later. 

But point of me telling you this - first off, the ab wheel shows up in the book above - rightfully so - if you're into training with implements, this one probably should be at the top of your bucket list along with Indian clubs. 

MUST you get them - or implements in general? 


But if you want 'em, cash permitting - do get 'em by all means! 

And not from me either at this point - although I might sell clubs and maces at some point, I dont now. 

But I could point you to some very reputable sources for getting the indeed, straight from India at that, sheesham wood. 

Anyway - the ab wheel - I had two of these. 

One was fancier, wheel encased in some blue casing but it broke, so I tossed it - bought a new one (I think I tossed it, not sure). 

The wheel was fine, wheels actually, I think I still might have it SOMEPLACE, I dont know - it was beginner level ab wheel. 

This one is the regular one with two wheels in the center and a handle on both ends, and man, as I did my isometrics with these, I felt muscles I haven't worked in a while begin to literally quiver. 

Not to mention I torched and smoked my grip in a manner I haven't for ages either. 

And shoulders too! 

You'll be wanting to wait and see what I have out on Youtube for this - as well for the paid section of Lumberjack Lodestone Fitness (those of you that love the youtube channel, well, you ain't "Seen nothing yet" pal, hehe). 

For now tho let me tell you, these aren't a beginner's tool. 

And you'll want to get damned good at the "extended arms pushup" I mention in Pushup Central before you even try the full ab rollouts I do. MAN!

Talk about building stability and strength through the core and shoulders - and grip. 

And truth be told, that above exercise is all you really need to do, but ab wheels, well, they work the GRIP and shoulders differently - perhaps a little less of lower back and lower abs than the pushup, but do BOTH if you can is my advice. 

And thats that - I'll be back soon with more!

PLACE your pre-order for Lumberjack Lodestone Fitness NOW my friend. 

And if you have not yet gotten Pushup Central and the 0 Excuses Fitness System FIRST - well, you'll want to get 'em NOW. 


Rahul Mookerjee

PS - NEVER, never, EVER make the mistake of thinking implements replace bodyweight. 

Newsflash - nothing replaces bodyweight training. 

You can take it to the NEXT LEVEL Though with these sort of training tools and implements! 

But if you, like many people think "oh thats great, I Can skip my pushups and squats" - no you can't either my friend. 

Kettlebells are another immensely useful tool I use occasionally too - I'll cover that soon in upcoming emails. Stay tuned! (and the book, of course).

Wednesday, 30 November 2022 06:28

Forward bends are so underestimated!

I'll tell you one thing - with my high rep workouts, I often wake up sore - so sore in the shoulders sometimes that I can barely put on my T shirt. Hehe. 

It doesn't "hurt" - but it's sore to the bone - there is a difference. 

Ditto for triceps, calves etc. 

Anyway, one area I'm not often sore in - but sometimes am - the lower back. 

Not so much sore as "stiff" occasionally - especially if it's cold and I dont stretch properly post workout (yes, post, not pre!). 

Now, people have come to me with lower back problems galore in the past, and I've ALWAYS told them - and still tell them - to get damn good at the "best damn exercise" ever and all it's variations. 

Along with bridging, there are few better things you can do for the lower back and spine ... 

Or are there? 

I need to come out with an advanced course on bridging - that reminds me, amongst everything else going on, but for NOW - remember this - while my advice is sage and WORKS - for me, for everyone that has used it the right way. there is something else to the equation - another side to the coin that is very rarely acknowledged, or talked about. 

I mention the FRONT bridge in 0 Excuses Fitness

When it comes to the lower back, for some reason, most people equate a stronger lower back with workouts and movements that have you moving BACKWARDS - bending the spine BACKWARDS. 

Now - there is NOTHING wrong with this at all, I myself advocate it... 

But if your hamstrings and hips are naturally weak - and tight - mine are - and lots of you fall into this category, then guess what - you MUST work in forward bends as well. 

In Corrugated Core, some of the FRONT bends are really what get your core working, lower back going, and FAT shifting. 

Dont get me wrong back bridging is damn important, I've said that before, I will say it again, but you must stretch both ways. 

In the past - and this was when I was fat (or big as some folks like to call it, but I'd say fat and big both - and yeah, the weights I lifted "showed" - but I'd rather the fat free frame I have now) - I used to bridge a lot, and it helped me - and I bridge even NOW. 

And it helps me even now. 

But for some reason, those reverse movements have been easy for me - even when I was fat. 

This won't be the case for most people. 

But it is for some, while the FORWARD stretches are much, much tougher for these folks - as it was me. 

And for a long time I ignored forward stretching. 

Today, with super sore shoulders, and a "stiff" lower back in the morning, these forward stretches are exactly what I did to get the blood FLOWING. 

Some mentioned in Isometric and Flexibility Training . . .

My point is this, my friend - YES, stretch backwards, BEND that spine as much as you can - but do the same FORWARDS. 

For some reason, again, way too less attention is paid to the "less fancier" forward bends, which in my opinion is a huge huge mistake. 

Calf and hamstring stretches are also ignored a lot of times, but especially the lower back (forward motions). 

In the future I'll even put out some brief videos of me doing forward stretches - for now, the books above are all you need. 

And thats the lesson for this one. 

Back soon. 


Rahul Mookerjee

P.S. - If you've bought a product, remember to leave a (genuine) review - we love hearing back! 

Not to mention, all those who leave genuine reviews get a 10% discount off their next purchase, can't beat that eh. Not that hard to write a few heartfelt lines. As a customer once said, as the tagline for 0 Excuses Fitness says - DO IT!

Or, just do it, hehe.


Tuesday, 26 April 2022 09:48

Flowing isometrics, and more ...

Back in 2010 when I created this site, there was neither the amount of interest there is in isometrics NOW - nor did I ever know I'd be writing and selling ANYTHING beyond Fast and Furious Fitness (currently the Collector's Edition) - nor did I ever think of anything like that in my wildest dreams. 

I was just happy to make a $9.99 sale on the internet!

Much like Major General Michael, the "I could eat a couple of Lieutenants for lunch" friend I've so often referred to - when he first sold a copy of "Star Trek" online - he was just happy to have sold online!

Indeed, that was the price point at which I initially released Gorilla Grip, of course, it attracted price shoppers almost instantly - but I, to my credit, learned my lesson very quickly indeed (something I already knew, but had not practised). 

Today as I sit here with books being translated globally, in different languages, and my books on isometrics nigh popular like NO others - I just noticed something. 

In 2010, I created "tags" for this site, isometrics was one of them - despit eme not knowing or having much interest in the same back then!

Truly living in the flow I am - always am, and always will be. 

It isn't so much about writing vague numbers and "divine guidance" on forearms and touching the floor and saying thank you like my lovely (or not) significant other does - though I Suppose belief can be anything!

Indeed, chains, amulets and so forth. 

To me, it's been about the subconscious mind. 

Something I'd like to tell my wife, but probably won't - and somethign all the idiotic so called "here today gone tomorrow" guru shuru she follows will never tell her, that being the subconscious works in its own ways, it only works if you're patient enough to let it, if you REALLY want it (not "just want it" =- those that DO and know will KNOW what I mean here). 

Perhaps most importantly, it brings to frutition that which you want the MOST. 

No exceptions to this rule, most people dont get it, most self help gurus dont either, if they do, they dont tell you (so they can keep fleecing the sheep with stuff that doesnt work). (so they keep coming back for more). 


In the flow describes my isometric workouts perfectly. 

Now dont get me wrong, ALL The workouts in ALL my books are unique, and all flow together - i.e. the exercises go together, the combos are unique and they go togethter and benefit you that way too - but nothing encapsulates "flow" better than isometrics. 

I ain't even talking feeling. 

Though thats part of it, the LAST thing you want to do after hard workouts is jump back into another tomorrow or this evening, isometrics gets you in the flow there too!

I just did a mini isometric workout - to loosen up my stiff uppper body, exhausted legs and hamstrings, groin - and the calves. 

I flowed from one position to another - NO breaks. 

At the end of 5 minutes, not only did I feel like I got a workout in, but I Wanted to write this to you before my "ball buster" (no, not the Glyn Schofield sort) workouts. 

Or workout. 

THAT is really what if I had to put my finger on it - THAT is the benefit amongst all the other GREAT benefits in the book - that I'd like to bring to YOU - in my two books on isometrics, and I have. 

Feeling great, yes. 

FEeling on top of the world , yes. 

Attracting what you want, get rid of stomach issues, yada, nada, schnada, all explained on the sales pages for both. 

But most of all, it allows you to actively recover from those hard brutal workouts we all love so!

And that is what I wanted to talk to you about. 

back soon!


Rahul Mookerjee

PS - For those of you that have expressed interest in these books, there is a COMPILATION out there for you too! 

Tuesday, 01 February 2022 18:13

Two sticks - better than ONE?

It's interesting, my friend - I've spoken galore about how the great Alexander Zass, renowned for breaking out of prisons (POW prisons during the War) by bending iron bars ... with his bare hands! -built up to that sort of strength (from his childhood). 

In a nutshell,by using simple exercises and movements the Bozos out there deem as being "too easy"! 

"Thats too easy, how can it work" 

But work it does, I've often gone hoarse saying the simplest things work the best. 

And I'm well warranted in saying this, because it's ...TRUE. 

100% plus proof TRUE. 

In fact, I'd argue that the simpler an exercise or movement is, the better it works your body - the more you can really "get inside your muscle" (and therefore the movement) - and experience benefits accordingly. 

Of course, if youre the sort that loves shelling out big bucks for gyms, equipment, fancy trainers, Ipod, pad, or what not - treadmills which end up being little more than clothes hangers at home - and so forth - then be my guest. No arguments from me there, I'll just tell you the oldtimers would have none of it and I'll leave it at that.

This afternoon, the daughter handed me a stick at the park. 

And this stick was sort of like the stick I use for my regular isometrics - a solid, stout bamboo stick which won't break no matter what (unless you're a modern day Zass, of course!). 

So I figured I'd try it for size. 

Picture my surprise then when after a few bends - the damn thing snapped completely in half!

Now, I dont think this boils down to the increased grip (and overall upper body strength) that my isometrics training routine detailed in "Advanced, PROFOUND Isometric and Flexibility Training" (one of the tips even involves training with a THICK ass grip on the chinning bar, and no, it's not just about "just thick gripz") has resulted in. 

Perhaps some part of it, but I believe part of that stick was wet, perhaps a bit rotten to the core. 


I then took the halves, and tried to bend them by putting them together (an idea given by the little one again). 

Lo, they wouldn't bend!

No matter what I did - or sitting here NOW, do - they wont bend. 


There's always a way to make things harder, my friend - and the beauty of isometrics to be honest lies entirely in its simplicity. 

You dont get much simpler than pushng and pulling - or trying to twist - or trying to break with all your might. 

Further, kids love it too. 

You'll see a video of my daughter on Youtube doing her impersonation of the Great Gama against a young tree - which to her credit she did kind of manage to shake!s

Isometrics builds strength and flexibility like nothing you've ever done before - and the crowning beauty of it all? 

You dont need much at all to get started. 

Even if you're a beached whale right now that can barely hold in the pushup position - isometrics provides you with a starting point that you can start from - and feel comfortable doing so - and progress QUICK, while SEEING said (and tanglble) progress. 

Well, my friend - if something like that was in front of me, I'd jump at the offer. 

Dont know about you, but I would. 

And isometrics wise - if you haven't yet got the first book- get it now. 

If you have, get the ADVANCED book now. 

And if you want to save a "pretty penny", then go ahead and grab the COMPILATION I put out today NOW - truly "value for your $$". 

Back soon.


Rahul Mookerjee

P.S. - Remember, "Advanced, PROFOUND Isometric and Flexibility Training" not only makes you FEEL profound and on cloud n squared the whole day - but you also get to learn SPECIFICALLY about the techniques greats like Zass used to build that iron strength of his. Right down to the stick bending Zass did - it's all covered in the book. Get it NOW my friend - you will love it (if you're really serious about your health and fitness).

Do me a favor, my friend. 

Take a pen and piece of paper right now. 

I'd prefer you WRITE, but if you want to use the computer, so be it (but please, no dumbphones). 

If you're one of the guys that requested me for the course on isometrics too - YES - this applies to YOU TOO! 

(You know who you are!) 

Increased strength. 

Hidden strongman secrets. 

The keys to improving your "rep counts". 

Extreme flexibility. 

Improving the flexibility levels you already have. 

How and why the Great Gama, Alexander Zass, Bruce Lee etc trained, and WHY . . . 

And so forth. 

.. . ..  ... 

Any others I have missed? 

Write back - and let me know, but those are the most common things, and yet, what is it that most people MISS? 

You might, if you're smart and a DOER write back and say "Hey, Rahul, they help HEAL from injuries too if you do 'em right!

I'd clap you on the back and say "Right-o!" 

But ... 

I'd ask you the same damn question AGAIN. 

The secret, my friend - that no-one talks about and/or MISSES? 

Well, it's right there under your very nose.  

And it's there on the Isometric and Flexibility Training page, in the second line I think. Or perhaps third. No more than that! 

It's the ... "F" word. 

No, not the F word the Bozo Schofield so loves. 

It's the FEE ... word. 

No, not the feet the Bozo so loves either. 

It's the FEEL ... word. 

No, not the feel the Bozos so loves . Ugh. 

It's the ... 

... way these workouts and exercises make you ... 




Let's face it, bro. 

Why do most people workout beyond the obvious (gain muscle, lose fat etc)? 


And if you got an exercise program that made you FEEL like a Billion Bucks - I've often written about how I'll take isometrics over SEX anyday, hehe - about how these workouts make you feel like you've got those oh soo skilled Chinese massueses rubbing knots out of your shoulders, and how even with hanky panky on offer, youre inclined to do nothing but sip beer, gaze into space - and RELAX!?

Would you not jump at it? 

And that, my friend, is really what YOU want. 

And is really the core of why I wrote this great book, in addition to all the other great benefits (and dont get me wrong - those are damn important too - but feeling?) 

Nothins beats FEELING, bro. 

Feeling is how we navigate through life - fitness - anything. 

You feel goo d-like a billion bucks - you ATTRACT the like into YOUR life. 

You get into FLOW. 

You get and become more spiritual (the Mighty Atom is a perfect example of a super strong person who was ultra and uber spiritual too). 

THIS, my friend is the KEY people miss! 

And this, my friend, is what it's ALL about. 

Jump on the program NOW, and see what the fuss is all about. 


Rahul Mookerjee

PS - Again, here is the link. Given the demand, I might be jacking the price up on this too (for obvious reasons) - so grab this NOW while its at the price it is NOW. 

I wrote the book on isometric training a few months ago. 

And while I did that, I noticed something strange - that a lot of the exercises that you do when doing isometrics are also great in terms of flexibility training. 

They aren't just great - they are NEEDED - and they perform both functions (especially some of the isometrics I show up w.r.t the LEGS and hamstrings). 

Trust me, this is one HUGE missing link in most people's training, even those that train "exclusively bodyweight". 

You've got guys out there for instance, that can bang out 50 pull-ups in perfect form easy peasy. 

They can hike hills all day. 

Perhaps wrestle for hours a day. 

But amidst all this hardcore stuff, they forgot the "yang". 

And not necessarily willingly so. Hey, I know. I've been there too. 

The yin and yang basically, and the gentle and FLEXIBLE soothes the effects from the HARD and brutal, while the latter complements the fomer too. 

Truly a symbiotic relationship, my friend. 

And I'm amazed I had not written a book on isometrics before my great customer (one of them - the numbers are LEGION!) prompted me to do the book on isometrics (I believe it was him). 

He made other requests too which are all in various stages of completion as we speak. 

Lots to do and I'm loving it! 

But really - isometrics were used by EVERY great strongman of yore, and there is a reason behind this (as I say on the sales page). 

And ANOTHER GREAT customer of mine from the UK, John, just got this very book (in paperback format) - and said the following (bear the above in mind while reading what THIS man had to say) - 



Of all the excellent training information that you've written about in your superb training books I truly believe that the information in this latest book is the missing link that ties all the other books together.

It is no exaggeration that this book is a must read for anyone who wishes for their body to function as an integrated unit and not just a collection of uncoordinated body parts.

People, in this book you will find the secret to how calisthenics athletes perform such impossible looking feats of strength. Brilliant work Rahul.

Warmest Regards

John Walker

And he said it better than ever before! 

YES, bodyweight exercises do connect the entire body - even if you dont do isometrics. 

BUT, and this is a huge BUT. 

Your TRUE strength comes from the inside out, and so does your vitality. 

And if you're thinking that strong muscles are the secret ALONE, you're sadly mistaken my friend. 

They're PART of the secret yes, but by NO MEANS the MAIN reason. 

The main reason behind your strength and improvement in your strength training levels etc is - get this - your TENDON and LIGAMENT strength!

The strongest muscles in the world will do nary a bit of good if the "back up" system is weak my friend. 

And many a wrestler will testify to this. 

So will the "reformed bench pressers" and boobybuilders who KNOW how easy and painful it is to tear ligament upon ligament while piling more and more weight onto the bar in an insane manner... 

To truly learn the secret behind REAL strength - - to do it the way the old timers did - grab the course on isometrics NOW

Write back - and let me know your thoughts!


Rahul Mookerjee

PS - John - thanks again for the great and kind words (and HONEST WORDS!). And folks - all of you - DO leave more honest reviews! 

Thursday, 26 January 2012 04:14

Isometrics and my opinion on them

Most people aren't entirely clear on what exactly isometric exercises entail. And that's understandable, as they are rarely discussed or talked about in the "muscle media" these days. Let's take leg training as an example: - I mean, how often have you seen a personal trainer advocating exercises where you stay in a certain position and don't move, as opposed to doing an "accepted" exercise such as the "leg extension" (which is actually an awful exercise in my opinion)?

Briefly then, isometric exercises are those in which you hold your body in a certain disadvantaged position, and hold for time. They also encompass exercises wherein you push or pull against an immovable object, thereby building a type of strength in the muscles, ligaments, joints and tendons that you wouldn't while doing other exercises.

Isometrics can be a great way to develop one's strength and endurance in certain positions. Done correctly, isometric exercises can also help strengthen muscles that are weak to "get them up to speed" for other exercises.An oldie, but goodie, is holdiing the "chair" position against a wall. This one is simple - simply find a wall, line your back up against it, and then "sit" down such that you are forming a "chair" with the wall - and hold for time. Sounds simple enough to do? Not advanced enough? Well, I have this to say - TRY it before you knock it! Most folks canot do more than 10 seconds of this exercise - and remember there are far more advanced variations as well.

So, should you include isometric exercises in your program? Most definitely. However, I don't believe they should be the cornerstone of your program - nor should they be the "base" upon which you build.

There are many reasons behind this, but the #1 reason is that isometrics do not lend themselves well to "cardiovascular" training. Most of the exercises I advocate (and DO) ensure that you get a kick-butt strength-cum-cardio workout in very little time - but isometrics, due to the nature of the exercises don't quite fit the bill. Do them, and you'll see why I'm saying this.

As for me, I personally do not a LOT of isometric holds in my own training, but I'll include them sometimes just for a change. I'll do them sometimes at the end of my workout, or mix it up a bit and include some isometric holds in the middle of my workout (for a "rest"). And it works great for me.

So, bottom line - include isometric exercises into your routine, but don't rely solely upon them. Mix them into your routine wisely, and you'llstrengthen your muscles in a whole different manner altogether.

Best Regards,


PS #1: You really should check out Fast and Furious Fitness if isometric training is something that interests you.

PS #2: We're going to have an online payment facility up on the site VERY SOON wherein you can order your product online and pay via credit card - stay tuned for this!