Are you looking for a simple and effective way to increase your strength? This article will show you how to incorporate isometrics into your training regime to increase strength of your favorite lifts.

Soviet research, dating back to sixties of 20th century, points out that isometric training preceding dynamic work may increase its effectiveness by up to 20%. This is called "immediate after effect" of isometric training. When reverse sequence of training was tested (dynamic work preceding isometric work), results actually deteriorated.

According to Mel Siff's "Supertraining", after effect occurs immediately after preliminary isometric tension. Strength continues to increase and peaks between 10th to 20th minute. To maximize strength boost, I recommend performing isometric holds 15-17 minutes before hardest sets of dynamic work. Doing so will synchronize strength after-effect peak with hardest part of training session. Example: consider a training session that consists of high-volume Bench Presses and Deadlifts. Iso-Bench-Presses should be performed 15 minutes before hardest sets of Bench Presses and Iso-Deadlifts should be performed 15 minutes before hardest sets of Deadlifts.

The intensity of isometrics should be carefully selected for maximum results. Tensing at 50% of max intensity should produce greatest strength gains. Elite athletes may perform better at higher intensities.

One last question remains: how to select most performance-enhancing isometric position for a given dynamic exercise? Here you have two choices: isometric drill should train either weakest position of your lift, or position where involved muscles are maximally stretched (sometimes your weakest position is your maximally stretched one). This recommendation has to do with long term strength effect of isometrics. It makes sense to strengthen weakest position in a lift, because a chain is as strong as its weakest link. Improving strength of a muscle in its most lengthened position, has a distinct strength carryover to shorter muscle lengths. Therefore isometric training at stretched positions, should improve strength through whole range of motion!

I know you've heard this many times - "Drink more water!". Yet, 99% of people don't heed this advice. Maybe if water was more expensive, people would pay more attention to consume enough of it on a daily basis. We are living in a dehydrated world of carbonated beverages, caffeine and alcohol.

I bet you don't know how important is water for your health, figure and well-being. I didn't know it until I found a book that literally opened my eyes. The book is titled "Your Body's Many Cries for Water" by Dr. Fereydoon Batmanghelidj.

Reason 1: Water can cure many modern diseases

According to Dr. Batmanghelidj, a long list of modern diseases can be practically eliminated by just drinking more water. The list includes and is not limited to: asthma, hypertension, back and joint pain, arthritis, constipation, allergies, ulcers and list goes on and on.

I know it sounds crazy. I have heard many weird health theories in my life, but what interests me is "results of following this or that advice". The "drink more water cure" has worked for so many of my friends and myself that I wholeheartedly recommend it to everyone.

I cured myself of a nagging skin allergy. I have much more energy, strength, endurance and sleep much better now.

I have had 100% success curing chronic constipation with my female clients. I don't know a single person that didn't benefit in some way by drinking more water.

Reason 2: Water can decrease your appetite

This is common sense. When you drink water, your stomach gets full and your appetite decreases. You end up eating fewer calories. If you drink water before each meal, you'll prevent yourself from eating thousands of calories in long run. This means you are going to be leaner.

Reason 3: Drinking water BURNS EXTRA calories

When you drink water, your body burns extra calories. Drinking 18 ounces of water increases your metabolic rate by about 30% for about 40 minutes. This phenomenon is called Water Induced Thermogenesis. The total amount of extra calories burned by drinking 18 ounces of water is about 25 calories. Drinking 72 ounces of water amounts to 100 extra calories. That is a lot of calories in long run.