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This is a free, 10-minutes-per-day high intensity strength-training and fat loss program, based entirely on static, or tension without motion exercises 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. If you are an employer of labourers, imagine all of them progressing to the point of being able to carry a 150-pound load without straining, and how much money that would save you. Participants shouldn't strain themselves other than the exercises here, or development could stop or even regress due to over-training. The eating guide is merely an option for those that wish to lose fat.

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How This Works

Progression Measuring
weeks between training periods.
As you become stronger, your body will need more time for development between training sessions. As soon as your progess in strength slows, add another week of non-training. This is why measurements are important. Check your strength every Monday of each possible training week, when the week setting goes back to 1. Use a bathroom scale with your grip the same way every time, grasping it with 2 fingers on the bottom and thumb on top on each corner with each hand. If your strength isn't greater than every other measurement, add another week between training sessions.

Do the exercises as listed each training day. Sets last mississippi(s). Feel free to do them standing, sitting or laying down. To prevent high blood pressure, possibly leading to a heart attack, forcefully exhale, or breathe in a relaxed way or if gasping for air. Use the ribcage for either, along with maximum effort during contraction. Relax and inhale for 1 mississippi after tensing. Voice training requires that you know the exercises. Power is a rapid use of great strength. Just do 1 set per exercise if all you want is strength.

Schedule and Status
*Note: Week and day are automatically rotated forward, then reset the week after last one listed.
Week: /
Day: /7
Training day:
Eating day: /3 - carb day is every 3rd
Set length: mississippi(s)
Set count:
Minimum workout duration: minute(s)

Starting with:

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Modified Eating
If your pee isn't clear, drink more water - hydration is just as important as training and recovery. The following recommendations are given in descending order of their effectiveness.
  1. Fasting
    1. Water Fasting
    2. Daily eat half of what you ate the last day, drinking only water, until you only have that. Then, eat again no sooner than 6 days after starting the fast, when feeling hungry again. Start with something extremely light, such as juice, yogurt or soup. Repeat this until you reach your fat-loss goal, or
    3. Intermittent Fasting
    4. 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 Day, or OMAD style of Intermittent Fasting and/or
  2. Carb Cycling
  3. Other than intermittent fasting, consume potatoes, bananas, oatmeal and/or rice for carbohydrates only every 3rd day. Avoid supplements with unknown flavouring or sweeteners. Eat the foods listed below as much and as often as possible. This causes your body to use fat instead of carbs for energy on low-carb days, and supports growth on carb ones. Carbohydrates include starch and sugar. High amounts of them are found in grains, pasta, pop, ice cream, cookies, cake, bread, pastry, juice, etc. Each Friday to Sunday that falls on your carb day, you can have 1 high-carb cheat meal.
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
SweetenersSteviaAnything 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
7. The Role of Metabolites In Strength Training. II. Short Versus Long Isometric Contractions

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