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    ISO Fit Quick Start Guide

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    Price Mechanics

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    © All Rights Reserved
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    ISO Fit Quick Start Guide

    Uploaded by

    Price Mechanics
    33 views11 pages

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    ISO+Fit+Quick+Start+Guide

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    Copyright:

    © All Rights Reserved
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    33 views11 pages

    ISO Fit Quick Start Guide

    Uploaded by

    Price Mechanics

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 11

    ISOMETRIC FIT QUICK GUIDE

    ISOMETRICS FIT WORKOUT PROTOCOL


    You will perform your sets as followed.

    There will be 3 sets per exercise: the interconnection, iso-mass, and breakdown set.

    Each set plays a crucial role in the training program. It is recommended that you take notes with
    you to the gym to maintain consistency.

    Set 1 is called the interconnection set.


    The purpose of this set is not only to warm up the muscles, but to focus on the mind and muscle
    connection. The rep range for the interconnection set is 15-20.

    Rest 30-45 secs before starting set 2.

    Set 2 is the iso-mass set.


    The purpose of this set is to recruit more motor units and increase time under tension.

    This leads to growth and strength in the muscle. The rep range is 15-30 with the same principals
    as the interconnection set.

    Remember, controlled movement at all times. Right after the last rep you will hold an isometric
    contraction at the mid-point of the range for 15-30 seconds. When doing the isometric hold
    focus on the mind and muscle connection while flexing the muscle as hard as possible.

    Rest 30-45 secs before starting set 3.

    Set 3 is the breakdown set.

    The purpose of this set is to finish breaking down the muscle tissue, which leads to the muscle
    growing back bigger and stronger. For this set you’ll perform as many reps as possible breakdown
    (a.k.a performance failure). This is where you leave it all. Keeping your form tight on this set is
    crucial. Stay focused on the mind and muscle connection. Right after the last rep you will hold
    an isometric contraction at the mid-point of the range for 15-30 seconds.

    Rest 3-5 mins before starting next exercise.

    ISOMETRIC FIT QUICK GUIDE ALBY GONZALEZ


    HOW TO PROGRESS
    The Interconnection Set:
    In the Isometric Fit Workout program you’ll notice that the Interconnection Set prescribes a rep
    range (i.e. 15-20).

    Once you’re able to complete the maximum number of reps, then and only then will you will hold
    an isometric contraction at the mid-point of the range for 10-30 seconds after the last rep. if
    you fail to reach the maximum number of reps (20). Do not add the isometrics hold at last rep.

    Try again next week

    For Example:

    Week 1: 20 Reps + 15 Second Iso


    Week 2: 20 Reps + 15 Second Iso
    Week 3: 20 Reps + 20 Second Iso
    Week 4: 20 Reps + 25 Second Iso

    And so forth.

    Iso-Mass Sets:

    The iso-mass set prescribes a rep range (i.e. 15-30) and 15-30 second isometric hold after last
    rep. Once you’re able to complete the maximum number of reps (30), while still being able to
    complete a 15 second isometric hold, then and only then will you increase the isometric hold by
    5 secs. However, you fail to reach the maximum number of reps (30) or fail to complete to 15
    second hold—keep the isometric hold the same next week and try again.

    For Example:

    Week 1: 30 Reps + 15 Second Iso


    Week 2: 30 Reps + 20 Second Iso
    Week 3: 30 Reps + 25 Second Iso
    Week 4: 30 Reps + 30 Second Iso

    And so forth.

    ISOMETRIC FIT QUICK GUIDE ALBY GONZALEZ


    Breakdown sets:
    During this set you will use the same exact rep range as the iso-mass sets as a guide to progress.
    If that results in using the same exact reps and isometrics hold as the previews week, then your
    goal is simply to increase the number of reps you are able to perform. For example, if you where
    able to perform 15 reps, then your goal would be to do 16 reps or more the following week.

    On the other hand, if you had to increase the rep range due to achieving the rep goal during the
    iso-mass set the previous week, then your goal with the breakdown set is simply to perform as
    many reps as possible and increasing the isometrics hold time.

    For Example:

    Week 1: 20 Reps + 15 Second Iso


    Week 2: 25 Reps + 15 Second Iso
    Week 3: 30 Reps + 15 Second Iso
    Week 4: 30 Reps + 20 Second Iso

    And so forth.

    Breaking down the 4 day training split

    ISOMETRIC FIT QUICK GUIDE ALBY GONZALEZ


    DAY 1
    WORKOUT 1

    PULL-UPS
    PUSH-UPS

    LUNGES
    SQUATS

    BICYCLE CHURCHES
    LEG LIFTS

    ISOMETRIC FIT QUICK GUIDE ALBY GONZALEZ


    FLUTTER KICKS SQUATS DIAMOND PUSH-UPS

    FOREARM PLANK | 3X 30 SEC HOLD JUMPING SQUATS CLOSE GRIP PULL-UPS


    DAY 2
    WORKOUT 2

    ISOMETRIC FIT QUICK GUIDE ALBY GONZALEZ


    DAY 3

    OFF
    ISOMETRIC FIT QUICK GUIDE ALBY GONZALEZ
    SIDE PLANKS SUMO SQUATS RAISED LEG PUSH-UPS

    AB TWIST WALL SQUATS 3X 30 SEC HOLD REVERSE PULL-UPS


    DAY 4
    WORKOUT 3

    ISOMETRIC FIT QUICK GUIDE ALBY GONZALEZ


    DAY 5

    OFF
    ISOMETRIC FIT QUICK GUIDE ALBY GONZALEZ
    LEG LIFTS SQUATS WIDE GRIP PULL-UPS

    FOREARM PLANK 3X30 SECS SUMO SQUATS WIDE GRIP PUSH-UPS


    DAY 6
    WORKOUT 4

    ISOMETRIC FIT QUICK GUIDE ALBY GONZALEZ


    DAY 7

    OFF
    ISOMETRIC FIT QUICK GUIDE ALBY GONZALEZ

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