This workout follows a powerful 30-second isometric hold + 12-second rest protocol for 5 total sets per exercise, forcing maximum muscle fiber recruitment for rapid strength gains, muscle growth, and endurance.
Perform an isometric hold of 10 seconds at 80% – 90% and 12 repetitions for each exercise of the circuit. Repeat if desired.
Do each routine 2 times per week. You can stack them and/or combine for one total body day.
Perform an isometric hold of 7 seconds at 80% – 90% and 12 repetitions for each exercise of the circuit. Repeat if desired.
Do each routine 2 times per week. You can stack them and/or combine for one total body day.
70% – 80% of your maximum effort, upper body and lower body split Day A and B.
Perform an isometric hold for each exercise of the circuit and then 12 slow and deliberate reps. Repeat if desired.
If you feel you want more, repeat 1 or 2 more times.
Ideally do this routine 5-6 times for the week. Listen to your body, if it needs a rest, take it.
70% – 80% of your maximum effort, less than five minutes, and one quick total body workout.
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