Slipping, sliding, and more on Advanced, Profound, Isometric and Flexibility Training!
- More questions.

Warning: Undefined array key "inject_bottom_color" in /home/0excusesfitness/public_html/wp-content/plugins/newsletter-leads/plugin.php on line 143

Warning: Undefined array key "inject_bottom_color" in /home/0excusesfitness/public_html/wp-content/plugins/newsletter-leads/plugin.php on line 159

Warning: Undefined array key "" in /home/0excusesfitness/public_html/wp-content/plugins/newsletter-leads/plugin.php on line 159

Warning: Trying to access array offset on value of type null in /home/0excusesfitness/public_html/wp-content/plugins/newsletter-leads/plugin.php on line 160

Warning: Trying to access array offset on value of type null in /home/0excusesfitness/public_html/wp-content/plugins/newsletter-leads/plugin.php on line 161

Even the translators seem to love this book, if the FIRST in the series was very well received (both by the DOERS and the trolls alike) – well the second will likely be a world beater.

Anyway, without further ado, here is what “Raisel” writes in to ask –

Hello Mr. Mookerjee, this is Rasiel who in charge parts of “the Exercise” section of 《Advanced, PROFOUND Isometric and Flexibility Training》. There are few sentences that I’m not quite sure:
l  The breathing way: “BREATHE into the muscle being stretched, reverse positions to starting, and go again – while exhaling.
——does it means “exhaling while you stretching your muscle, back to the starting position (or change into the other side and prepare in the starting position), and then do it again, exhaling when you stretching”?
Now, this is something I’ve written galore on in my other books as well. And it means the opposite of what most people think breathing done right should be – which is what you correctly wrote i.e. it should be breathe out when you compress the muscle – and inhale when you “elongate” the muscle.
that is how you do it for Hindu squats, pushups and such, but isometrics works a bit differently.
With some of these stretches, you might need to keep breathing in and out AS you move further into the pose. Or, as you hold the pose (another key right there).
But for the most part, yes, you “move further into the pose” by breathing, stretching, relaxing .. and really putting MIND into muscle as you breathe into it as well.
Really FOCUS on the muscle or the body parts being stretched, and actively TELL those muscles that they’re getting looser. Get your MIND into it; you’ll see how quickly (in some cases within minutes) – your flexiblity improves.
l  “You’ll truly be, as I say in the subtitle of the book, “slipping and sliding” into the stretches in nigh no time flat. 
——would you please further explain this sentence? Especially “in nigh no time flat”. Is there any puns? For you need to slip or slide when you do the splits?
Hehe. No pun there really, but you should feel loose as if you’re “sliding” into the pose – you do not FORCE the pose as many people say.
You do NOT get better at isometrics through “brute force” (or flexibility for that matter).
You cajole, push, pull, relax, and repeat the process – not unlike the process of flirting with a woman (or a person of the opposite gender, I should say) – that is what I mean by being loose and limber enough to “slip and stretch” further into the stretches.
l  No.2 Front Kick in Level 1, “But remember, kicks as you see them done, and as most people do “wildly” is not the goal here – and neither is it how it should be done.
——does it means” every movement of your muscle should be under your control. DO NOT just throw your legs out without control like most people do, and definitely not to let your legs kick around without control.” And what do you want to explain with Bruce Lee’s wisdom quote in the following paragraphs? Because it has several different ways to translate into Chinese.
Besides, would you please explain the term “torch the hips and thighs”?
Torching the hips and thighs means working them heavily. I’m not sure which Bruce Lee quote she is referring to, there are several in the book I think, but please let me know which one, and I’ll do my best to “explain it”.
Other than this, yes, it means all movements should be done UNDER control. i.e. CONTROL and form is paramount – the results will come if both these things are combined with persistence.
l  Many similar expressions like “These should be part of EVERY training regimen, period.
——Does it means “these should be part of EVERY training regimen and training period.” Or “these should be a part of EVERY training regimen, over.” Or “these should be a part of EVERY training regimen, and do it in period.”?
Correct, these exercises should be a part of every exercise program (training regimen).
l  All the front & back bend movements in Level 2.
——In No.2&No.5-6, do you need to tell readers to keep their upper body straight when they do the sitting bend? Especially the waist? Or they can bend their upper body to bring other muscles in the upper body into the stretching? I see you mainly keep it straight in picture, that would mainly affect to the thigh and hamstring. But when you kneeling, it’s definitely to bend the upper body.
Also the same question in No.9-14.
Great question! For the kneeling back bend, yes, keep the back as straight as you can as you go back – the stretches I’ve described (for both variants) are meant to stretch the thighs out primarily, but also the calves and hamstrings – in that order.
Bend from the waist, go as far back as you can – while keeping the legs and spine straight and “aligned” if that makes sense. For some of you, that might mean you go only a few inches initially, but like I’ve said the book, go slow – dont push it before you’re ready, or you’ll tear something (or worse).
#9-14 are all hamstring stretches – yes, the upper body does “go” forward in these, but not “bend” – there is a difference between the words “go” and “bend” if you get my drift!
l  No.7 Groin/hip stretch from standing position in Level 2. “A super advanced version of this is the “I” position which does the same thing to the arms
——Does it mean a “工” or “土” like posture? Make your arm spread and stretching to side as far as they can, and should they prop your body up and keep it for seconds for isometric, or finally try to lie on your stomach and the whole body flat on the ground?
Ah, the famous “Van Damme” pose this!
This is basically you standing with your legs apart, slowly going down and “wide” as far as you can go (which again, might not be a lot) – with the legs until you’re literally “sitting” on the ground.
Martial artists do these stretches all the time, I’ve described myself how my Taekwondo teacher would really push me on these, with a partner literally pressing my legs apart until I would literally scream with agony! (we didnt know so much about deep breathing etc then, it was just “do it or else!”).
i’ve mentioned examples of movies where this is shown as well – the movie Bloodsport and Van Damme’s stretches in them are a great example (Google’s your friend on that one).
Now, the “I” is where the arms are also pulled or stretched apart ALONG with the legs so that your body makes an I – seems almost impossible to do, but it can be done, if you try!
For most people, there is no reason to go that extreme, or even close to it. Work the stretch religiously though, you’ll be amazed at not just the flexibility you add to your hamstrings on this one – but the SIZE and strength around your groin and BACK (especially) of the legs when you do these stretches religiously – and regularly.
As far as putting the stomach on the ground, you could try and do that too when in the initial pose, when stretched out as far as possible. I believe that is one of the exercises in the book.
l  No.28 “On one leg” hamstring stretch “to the side” “A great variation and should be done along with the above one.
——would you please further explain this sentence? Is it a great exercise or it’s a variation that changed a lot? And when we do the last exercise in No.27 there is similar movements inside, indeed.

It is basically the same stretch, except you put the leg being stretched out to the side as shown – making a 30 degree or more angle with the rest of your body. You’ll find thi s taxes you differently than if you have the leg straight out in front of you.


Well, well, well.

She asked those questions from a translation/reader perspective, yes, but I believe a lot of you might have ’em too, so I figured I’d share it.

And again – if you haven’t already – STOP procrastinating, and get the book NOW.

Its that good!

And thanks for the questions, Raisel – keep them coming – it shows you CARE!


Rahul Mookerjee

PS -The wide array of poses and isometrics in this book is not just bewildering and “mind boggling” – they also bring you RESULTS beyond comprehension. This book is huge, so get it NOW (and its huge from a page perspective too, hehe. Not that that matters either way, it’s the content that counts, but it’s huge on all counts!).

Get it NOW.

Sign up for the 0 Excuses Fitness newsletter. 

Thanks for signing up. Remember to confirm your subscription via the link you get in your email.