Static Contraction Training Review

Increase Static Strength by 51%, One Rep Max Strength by 27.6%, and 10 Rep Max Strength by 34%

Static contraction training (SCT) is a precise training method that generates ultra high intensity that's backed up by science. Completely different from conventional strength training and weight lifting methods, static contraction workouts are based on maximum muscle overload in minimal amount of time spent. The SCT workout focuses on generating ultra high intensity through maximizing the weights used for exercises, while minimizing hold times - generally using weights that are far in excess of the weights you would normally use in traditional strength workouts. For example, the work performed for a 200 pound hold for 5 seconds and a 100 pound hold for 10 seconds is the same, however, the the intensity is much higher for the 200 pound hold for 5 seconds. Try it out yourself and see.

Using static contraction training methods, seasoned weight lifters have made exceptional strength gains including 51% average increase in static strength and 27% increase in one rep max, gained an average of 9 pounds of lean muscle mass, with ½ inch gains in biceps, 1 inches gains on chest, and 1.2 inch gains on shoulders.

What causes muscles to grow? Your muscles responds to stress such as weights, and responds with additional muscle growth to handle an increase in workout load that your body has experienced. The more strenuous and demanding the stimulus (ie. lifting weights) you place on your muscle groups, the more muscle fibres are recruited to assist in performing that movement, and the more your body responds by growing those muscles in preparation for future stimulus that overloads your muscles. This is simply an example of the amazing adaptability of the human body. On the flip side, your body's main goal is survival, and it will perform, and output the minimum amount of effort to "survive".

>> Get Stronger Faster. Increase your strength with Pete's Maximum Strength Static Contraction Training Method

Does Static Contraction Training Work?

Traditional workouts involve performing several different exercises per muscle group, and using a weight heavy enough that allows you to perform reps in the range of 6 to 12 reps, and increase the weight used eventually as you can perform reps. Based on the theory of Static Contraction Training, in this traditional method of training, the first few reps are the precondition to tire your muscles enough such that the final rep which becomes very difficult to perform, and thus delivering the signal to your brain that it needs to "build" more muscle to be able to perform this same routine next time.

With static contraction weight training, instead of going to failure with multiple repetitions, you simply hold the maximum amount of weight you can possibly handle in an Isometric exercise. You hold that maximum amount of weight in your strongest range of motion for 5 to 10 seconds, and that is it. If you normally bench press 150 pounds, you may easily perform a static contraction hold of 250 or even 300 plus pounds for 5 to 10 seconds. This is all the stimulus that your brain needs for additional muscle growth.

>> Discover the method behind real strength gains. Increase your strength with Pete's Maximum Strength Static Contraction Training Method

Static Contraction Weight Training

Unlike conventional training methods, the static contraction training workout is extremely fast. The typical routine might involve 5 exercises per workout, and the amount of time spent performing each SCT workout session would not amount to more than several minutes. I think this is what throws most people off. The common idea for a good intense weight lifting session would last around 30 to 45 minutes. Completing an entire workout within 1 or 2 minutes.... well, that's just nuts. This, rightfully, would have many people remain skeptical about the static contraction training method. However, I would remind you again, that SCT is based on MAXIMUM overload in MINIMAL amount of time. The amount of weight you typically use for a static hold is rather obscene compared to what you might normally use in exercises doing multiple reps. This "obscene" amount of weight used in your static holds is the key to stimulating muscle growth, and strength development.

Don't believe me? Simply try doing a static hold on the bench press (best done using a power rack for safety reasons) - use the maximum amount of weight you can use in a static hold. Do not lock your elbows, your arms should be almost straight, about 2 to 3 inches away from the top. Hold this for 5 to 10 seconds. That's it. Do this once or twice, over a 2 to 3 week period. Now go back to your regular bench press with your normal weight used, and ask yourself, why does this seems so light? The key is to use maximum overload. You have to make sure to use the maximum amount of weight possible in your static hold. Like we said above, if you normally rep with 150 pounds on the bench, you could probably do 250 to 300 pounds in a 5 to 10 second strong range static hold.

Pete Sisco's Maximum Strength Workout

Pete Sisco is the co-author of the Static Contraction method with John Little. He has created the Maximum Strength Workout based on static contraction training principles with the SuperRep technique that delivers real strength and muscle gains. Hardcore, experienced bodybuilders have achieved the following average gains:

• 51.3% increase static strength
• 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
• 34.3% increase in ten-rep max in full range of motion! (see above)
• gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
• gained 1/2 inch on each biceps, 1.1 inches on chest, and 1.2 inches on shoulders
• lost 4.9 pounds of fat & lost 0.4 inches on waist

Have you had size and strength gains like this in the last 10 weeks? Does your strength training measure up to these kinds of accomplishments? If not, then it’s time you take a look at the Static Training strength training program.

>> Discover the method behind real strength gains. Increase your strength and muscle gains with Pete's Maximum Strength Static Contraction Training Method