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This is a free, 35-minutes-per-week high intensity strength-training and fat loss program, based entirely on static exercise, or tension without motion, and modified eating, that is safe for people of any age. Target(s) refer(s) to the muscle(s) being worked on. If you have any pain, mobility or circulatory problems, show this program to your doctor, telling them you want to try it. This form of exerercise protects from injury, as the joints and tendons are nourished with blood during tension, as well as lowers blood sugar and pressure and develops myelin. Myelin is the protective sheath around nerves, like plastic surrounding wires. More myelin means nerve signals are faster, stronger, and don't leak as much into surrounding tissue. This form of training is the same as what strength legends like The Great Gama, Alexander Zass and Bruce Lee trained with daily, except with this, you only need your body.

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How This Works

weeks between training sessions.
As you become stronger and more muscular, your body will need more time for development between training sessions. As soon as your progess in strength slows, add another week. This is why measurements are important. Check your strength before each power session using a bathroom scale with your grip, and if your strength isn't greater than last time, add another week between training sessions.

Training Day

Do the exercises as listed only on training day, alternating between power and endurance each period. Power sets last 7 mississippis, and endurance 60. A 4 mississippi period to relax and inhale follows each contraction. Feel free to do the exercises standing, sitting or laying down. During the entire contraction time, forcefully exhale under throat, tongue and/or lip resistance for power, or breathe in a relaxed way for endurance or if gasping for air, using your ribcage for either. This is to prevent high blood pressure, which could possibly lead to a heart attack. Relax and inhale after the 7th mississippi for power, or breathe at a relaxed speed and amount for endurance, for no more than 4. Use maximum effort during contraction. Voice training requires that you know the exercises. Power is made of both speed and strength.

Weeks per period:
Training day:
Eating day: /3 - carb day is every 3rd
Set length: mississippis
Set count:
Minimum workout duration:

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If your pee isn't clear, drink more water - hydration is just as important as training and recovery. Measure yourself only after doing a big pee of clear urine, as hydration really affects muscle size, because muscles are mostly water. If you want to lose fat faster, use both methods of fat loss below.

Intermittent Fasting
Eat all your meals in 1 hour, consuming the same amount of food as you would throughout the day. When you're not eating, your body will use up fat for energy. You won't need as much sleep and will be more alert throughout your day. This is known as the One Meal A Aay, or OMAD style of Intermittent Fasting.

Carb Cycling
Eating this way causes your body to use fat instead of carbs for energy on shorter training days, and supports growth on longer ones. Carbohydrates include starch and sugar. High amounts of them are found in grains, pasta, pop, ice cream, cookies, cake, bread, pastry, juice, etc. Avoid supplements with unknown flavouring or sweeteners. Other than fasting, consume potatoes, bananas, oatmeal and/or rice for carbohydrates only every 3rd day.
Food TypeConsumeDon't Consume
DrinksWater, milk, sugarless tea and sugarless coffeeAnything else
VegetablesLeafy greens (bok choy, spinach, lettuce), dark leaf kale, radishes, celery stalk, asparagus, cucumber, summer squash (zucchini, spaghetti squash), white, green and red cabbage, cauliflower, broccoli, brussels sprouts, fennel, turnips, tomato, eggplantAnything else
FatsPitted olives, real (no carb) mayo, real butter, cottage cheese, full-fat plain yogurt, cheese and sour cream, or any saturated fats that aren't oilsAnything else
ProteinsPastured eggs, wild-caught salmon, offal (kidney, heart, organ meats), casein with no sugar addedAnything else
FruitsAvacado, lemon, lime, coconutAnything else
CondimentsReal (no carb) mayo, mustard, pesto, sugarless tomato puree/ketchupAnything else
Spices and herbsAllN/A
NutsMacadamiaAnything else
SweetenersStevia, coconut sugarAnything else

1. Endogenous Anabolic Hormonal and Growth Factor Responses to Heavy Resistance Exercise in Males and Females
2. The Physiology of Strength
3. Hormonal Responses After Various Resistance Exercise Protocols
4. Acute Effects of Movement Velocity on Blood Lactate and Growth Hormone Responses After Eccentric Bench Press Exercise in Resistance-Trained Men
5. Hormonal and Growth Factor Responses to Heavy Resistance Exercise Protocols
6. Hormonal Responses to High and Moderate-intensity Strength Exercise

"Doing Isomax made my forearms bigger, this really works. I gained 1 inch on them in 2 weeks." - Melven Jones

Use of this system implies acceptance of the following agreements:
  1. Liability
    1. You agree that Andrew M. Roberts is not responsible for any health problems associated with this program, and thus
    2. You waive the right to persue legal action against Andrew M. Roberts.
  2. Confidentiality
    1. You will not disclose any of the training methods of this program, except to the doctor of the owner of this copy, and
    2. For every count breaching this agreement, you will pay Andrew M. Roberts the equivalent in Canadian money of
    3. The greater of

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