Greenberg - Strongman workout: Unique Iron Samson Isometric Exercise System

The owner of large muscles without strong tendons cannot maximize the use of his muscles at the time of the test of strength. The real power of such people is an illusion. The strength of the tendons increases during maximum resistance, for example, when the power of the tendons is applied to a stationary object.

The ingenious system for the development of body power that was created by Alexander Zass, aka Iron Samson, uses tendon exercises to achieve a fantastic power. He could break chains and horseshoes, hold moving to opposite directions horses, defeated large opponents, although he was not tall and weighed 66 kg.

The Iron Samson system focuses on the development of muscles, especially tendons, rather than increasing their volume.

The system of Alexander Zass contains exercises with a bag and other improvised means. His rather complicated tendon training involves both statics and pumping of the entire articular volume. The complex of exercises includes such modes as weight lifting, emphasis, maximum force, tension and relaxation, mobilization, warming up and others.

It's very important to perform all the exercises using proper technique. Tension is dangerous to health from the point of view of violation of physiological and energy regimes that occur during uneven and improper breathing.

I also want to note that even women can engage in this system. When performing gymnastics for tendons, the total energy metabolism is turned on as much as possible and subcutaneous fat is burned. In the first seconds, the supply of ATP is burned up, then glycogen goes into action and fat starts to be burned for 40 seconds.

However, for all this, you need to be smart when choosing exercises. A wooden stick, a chain, a metal bar, a doorway, a wall, furniture can all be used for tendon exercises. Try to squeeze a wooden stick, bend the iron rod or lift the door leaf: the muscles and tendons are tensed as much as possible, the whole body gains maximum density and ... and slowly returns to rest. Repeating such exercises several times, your power wave increases and along with it the strength of the whole body increases.

Advantages of the Zass isometric techniques

1. Quick result. In his booklet, Alexander says that you wont have to wait 3 months to record the first increase in strength, because the effect will be noticeable from the very beginning.

2. Strengthening tendons. Zass often repeats that he is strengthening with tendons. He developed not the superficial muscles, but the strength of the tendons, that is, the connective tissue. And this allows you to strengthen the whole body. Alexander calls the tendons the secret of his strength and the main key.

3. Save energy. There are no unnecessary movements with raising arms and legs, efforts are not wasted. The Zass technique includes only short movements.

4. Body shape enhancement. Developing tendons, it is impossible not to develop muscles. But at the same time, the muscles will not look hypertrophied (that is, too large). And this option is especially suitable for women: muscle volume does not significantly increase, but the condition of tendons and skin improves, and subcutaneous fat leaves. And men, judging by the figure of Zass, will also be fully satisfied with the body.

5. Fat burning workout. Beginners are advised to hold the strain for no more than 6-8 seconds. During this period, the supply of ATP (adenosine triphosphate), an acid that is in the muscles, burns down. The body seeks to fill the deficit. And first, it takes creatine phosphate from the muscles. But it lasts another 5 seconds. Therefore, the body then connects the carbohydrates: it starts the glycolysis process.

During glycolysis, each glucose molecule breaks down, forming 2 ATP molecules. Then glycogen is connected, which is broken down to glucose (and it, in turn, to ATP molecules). And only then, after training, the processes of splitting fat are connected.

Of course, I speak of these chemical processes only in general terms. Chemists would explain in more detail. But the main point is this: when you keep the strain for 40 seconds or more, excess fat burns faster.

However, this does not mean that you need to make a minute effort on each approach from the very first trainings - this way the body expires quickly, breathing fails and the load on the cardiovascular and nervous systems increases sharply. And instead of creative processes, destructive ones will begin. But we dont need such an outcome. Therefore, planning, training after training, increase the duration of stress.

The uniqueness of exercises A. Zass

Alexander strengthened his tendons using chains. One can hardly call this method of occupation publicly available to everyone. Therefore, I chose those exercises that anyone can perform at home. An alternative to chains is a towel, a dense fabric (for example, linen sheets, bedspreads), a thick cord.

In the 60s of the last century in the USA, the Zass system was "rediscovered" again. And they called his exercises isometric / static. Since then, they have been included in the training package for many athletes. Especially in situations where you need to overcome a dead center.

Attention! Any exercises and gymnastics may have contraindications! Consult your doctor if you have chronic or acute diseases, problems with the cardiovascular and musculoskeletal systems. Caution: pregnant!