The training protocol that I have mostly used is 3 sets x 10 sec isometric holds at 50% of max effort with 10-30 seconds rest in between.

Let's give specific examples of isometric exercises. For bench press, load bar with 50% of your max, lower it 1-3 inches above chest level, and hold for 10 seconds. Rest 30 seconds and repeat 3 times. For deadlift, simply pull on bar with 50% effort, without moving it at all. For squat put 50% of your max, squat down to lowest position you train, and sit there for 10 seconds. Don't forget to push your feet into ground to activate all squatting muscles. Imagine that you are squatting up, but don't move.

Here's overall protocol again:

• perform 3 sets of 10 sec isometric holds at 50% intensity
• the isometric exercise should train weakest or maximally stretched position of corresponding dynamic drill
• the isometric exercise should be executed 15-17 minutes before hardest set of corresponding dynamic drill

You may find that during isometric holds you start sweating :] That's because they are a great way to warm up whole body. You get a dynamic strength boost + a great warm up.

Preliminary isometric tension has these three advantages:

1. it warms up body
2. it has an immediate positive effect on your dynamic strength
3. it has a long term positive effect on your lifts

You can utilize preliminary iso tension on your max testing days. Here is scenario: you are testing your Bench Press max. Load 50% of your projected max. Perform 3 sets of 10 sec holds in position where bar is 1-3 inches above chest level (rest 10-30 sec between sets). In next 15 minutes, perform 2-5 sets of 1-2 reps gradually increasing weight to around 90%. Example:

• Rest 3 minutes, 2x50%
• Rest 3 minutes, 2x70%
• Rest 3 minutes, 1x80%
• Rest 3 minutes, 1x85%
• Rest 3 minutes, 1x90%, Rest 3 minutes

Psyche up, and go for your projected max. Good luck.

Reason 4: Water may help you burn more fat and build more muscle

It has been shown that dehydration decreases protein synthesis. Protein synthesis is what builds muscle. It is an energy costly process. When you suppress protein synthesis, fewer calories end up building proteins and more calories end up in your fat stores. It's elementary: calories have two possible fates - they either get burned, or they get stored. When more of calories you eat get burned, less will get stored.

Dehydration has been shown to decrease maximal strength. When you are stronger, you can lift more weight and that means you'll build more muscle.

Reason 5: Your skin will look much better

Nothing will improve appearance of your skin better than consuming enough water. It's a pity women spend so much money on skin products, while neglecting cheapest and most effective one - water.

How much water should I drink?

Dr. Batmanghelidj's advice is simple: drink one ounce of water for every two pounds of bodyweight plus one and one half additional ounces of water for every ounce of beverage you consume containing caffeine, carbonation or alcohol. Do this every day.

As you increase your water intake you should also increase your salt intake. Don't buy "Sodium causes hypertension nonsense". Restricting Sodium does not help vast majority of people with hypertension. Clearly, Sodium is not CAUSE of hypertension. Your body needs Sodium to hold its water stores. Even if you consume more than you need to, your body will get rid of extra amount that you overconsumed.

Drink your water. Stay well hydrated. Stay healthy.