"Finally, A No-Nonsense At-Home Training Device and Program to Give You Measurable, Satisfying Strength Gains for Years to Come!"

Thanks to Paul Wade’s innovative ISOCHAIN, you can now — for the first time ever — quickly build a superb physique in just a few minutes a day, at home...

"Isometric training is the most underestimated, misunderstood but powerful method out there. And because very few of you have been using them (or using them optimally) everyone who applies the knowledge in this book will get rapid and impressive gains. I have been using isometrics for over 20 years; yet when I read The Ultimate Isometrics Manual I had to read with a note book and pen (yep, I’m old school) because I learned so much new information. It’s a gold mine of practical and theoretical info presented in a clear and fun to read manner."—Christian Thibaudeau, Strength & Conditioning coach, author, international speaker

"The OG of the Old School has done it again! Paul ‘Coach’ Wade, the world's foremost authority on equipment free (or equipment light) training has compiled the most comprehensive, detailed and well-researched literature on isometric training that this planet has ever seen.

In classic ‘Coach’ form, Mr. Wade breaks down the science, history, warm-ups, programs and progressions into a single, definitive work of pure power and genius. Whether you're a bodybuilder, street workout aficionado, powerlifter or average Joe, you will find something amazing within these pages. Highly recommended!"—Danny Kavadlo, co-author of Get Strong

"I never really thought that "not moving" a muscle while loading it would result in an appreciable amount of strength, hypertrophy or athleticism, but after beginning to implementing high force and maximum tension isometric exercises into my own routine, I've been astounded at what isometrics can accomplish for full body results. I can't recommend The Ultimate Isometrics Manual highly enough for decoding exactly how to use isometrics to enhance your own routine, transform your body and blast your strength through the roof!"—Ben Greenfield, author of Boundless

"Resistance to fatigue and stress is a key biological principle of adaptation to hardship, which is essential to the survival of all species. The Ultimate Isometric Manual taps into this principle with the mission to maximize strength along with other benefits of exercise on the body, offering a workout manual that can be used by anyone at any time without the need for a gym space or related equipment. This book fills a void in today’s fitness world which generally lacks true principles."—Ori Hofmekler, author of The Warrior Diet

"Isometrics training is the single most effective training discipline I've ever used and The Ultimate Isometrics Manual is the best book I've read on the topic. Whether you're just starting out or a seasoned athlete, Isometrics are the ultimate training hack to unleash your full potential. To ignore this book is to ignore a substantial amount of your potential to build muscle, strength, and athletic performance. The Ultimate Isometrics Manual should be required reading for every athlete and fitness enthusiast."—Matt Schifferle, author of Grind Style Calisthenics

Table of Contents

Part I - ISOMETRICS: THE SCIENCE
1. Introduction: Isometrics - A Scientific History
2. Isometric exercises stimulate strength better than dynamic (moving) exercises Isometric exercise is at least as effective as dynamic exercise for muscle growth
4. Isometric exercise is more efficient than dynamic exercise
5. Isometric exercise is less likely to incur injury, either chronic or acute, than dynamic exercise
6. Isometric exercise can be performed more frequently than dynamic exercise
7. Isometric Questions and Answers: The Current Science

Part II - ISOMETRICS: THE TECHNOLOGY
8. The Isochain: The Ultimate Isometric Device
9. The Isochain: Design and Specifications
10. The Isochain: The 5 Training Modes

Part III – ISOMETRICS: THE DRILLS
11. Warming Up: The Binary Method
12. Major Isochain drills
13. Zero-Tech Isos: Static-State, Self-Resistance and Loadless Training
14. Cooling Down: The Binary Method

PART IV – ISOMETRICS: THE PROGRAMS
15. Isometric Programming—The Ultimate FAQ
16. Programming using the Modes
17. Alternative Isometric Programs

PART V – ISOMETRICS: BODYWEIGHT PROGRESSIONS
18. Introducing the Isometric "Big Six"
19 Elbow Levers: Total-Body Control
20. Handstands: Gymnast-Like Shoulders and Balance
21. L-Holds: Superhuman Midsection
22. Back Levers: Elite Spinal Strength
23. Front Levers: Ultimate Hanging Power
24. Flag Holds: Titanium Lateral Chain
BONUS CHAPTER: Isochain Plus the Weights? The Best of Both Worlds!
Scientific References