Static Contraction Training
Revolutionary Training System That Dramatically Boosts Muscle Growth & Strength with the Absolute Shortest Workouts in the Gym!

Static contraction training is one of the most "talked about" workout routines ever developed...

Pete Sisco, the developer of this system, has researched and experimented with innovative and efficient methods to increase strength and build muscle for over a decade. He is co-author of the best-selling fitness books, Power Factor Training, Static Contraction Training, as well as several other titles.

Sisco's application of math, physics and reasoned analysis have been hailed as "revolutionary" and "cutting edge" in magazines such as Men's Journal, Muscle & Fitness, IRONMAN, and many others. His techniques have been lauded in the "Health & Wealth" and "Get the Edge" video programs, courtesy of motivational guru Tony Robbins, who declares in the latter that Sisco shows "how you can produce the greatest results you ever thought possible in the shortest time."

Okay, so lets discuss the theory behind static contraction training and how it can help you...

Basically, this style of training focuses purely on workout intensity rather than the amount of exercise and frequency. Since workout intensity is maximized, the time of exercise dramatically goes down.

To fully understand the concept of workout intensity, you have to understand how muscles work. Basically, your muscles are made up of fibers that are used based on the activity you are doing. So, if the activity you are doing is light, then only certain muscle fibers are used. If the activity is very heavy or intense, it may require many more muscle fibers to be used.

The goal of static contraction training is to maximize the number of muscle fibers recruited, or used, during a workout. This "maximal recruitment" is the key to generating the highest amount of muscle and strength gain in the shortest time possible.

Muscles grow when they sense that the load being placed on them is more than what they can handle. So, if your muscles experience a load and/or intensity they haven't felt before, the body triggers the growth of additional muscle to get stronger.

So, static contraction training provides the maximum amount of stimulus to your muscles, so that the body signals the maximum amount of muscle growth. This is achieved through a radically different approach than what you're traditionally used to...

Traditionally, you are taught to pick a weight with which you can do 3-4 sets of 8-12 repetitions each,  and keep doing that weight until it becomes easy, at which point you either increase the weight, the number of repetitions, or change the exercises. Although this style of training works, it takes a lot longer to achieve the same results as with static contraction training, and here's why...

Instead of doing sets & repetitions to failure, static contraction training requires you to simply hold the maximum amount of weight possible, in your strongest range of motion, for a count of 5-10 seconds. Your strongest range of motion is typically near the top of the lifting movement...

For example, if you normally bench press 150 lbs, you would now increase the weight to as much as 300 lbs, and simply hold the weight at the strongest point in the range of motion, which would be 2-3 inches below where your arms are completely straight and the eblows are locked out. All you need to do is hold in that position for 5-10 seconds, which is enough for the brain to trigger new muscle growth.

Since the amount of weight, therefore the intensity, is extremely high, you would do only 5 exercises per workout. In the beginning, one set per exercise is enough. The total time for the exercises is less than one minute, not including the time it takes you to setup, and short breaks in between. Now, this may sound too good to be true, but this training style works so effectively that world-class trainers and exercise scientists have hailed it as revolutionary, and even the Israeli Army has experimented with it...

Hundreds of thousands of people across the world have used this system with enormous success, and the positive testimonials just keep rolling in.

Workout Fundamentals

Static contraction training delivers maximum overload to the muscles placed under stress. The key to achieving maximum overload is "strong range partials", or the point in the range of motion where you can handle the most weight. This point is in the last inches of your reach. As described earlier, for the bench press, it would be near the top of the lift right below where your elbows lock out. For the leg press, it would be a couple of inches before your legs are fully extended and knees are locked out.

Although this sounds pretty simple, there are a couple of factors that you have to note. First, finding your "sweet spot", or the maximum weight you can hold for 5-10 seconds before failure can take some experimenting. For the leg press, you may start with 500 lbs, and notice that the weight is too light. Then, you might bump it up to 600 lbs, and even then, you may be able to hold the weight for a lot longer than 10 seconds. Finally, after putting on 700 lbs, you might find your "sweet spot", and be able to barely hold the weight for 10 seconds before failure.

Finding your "sweet spot" is extremely essential, because without it, your entire workout routines go to waste. The next important factor is "progressive overload", or the concept of progressively increasing the intensity of each workout. This can be achieved by either increasing the weight every workout, or increasing the amount of time you hold the weight. You must make progress every workout, no matter how small the improvement. This is the real key to gaining muscle.

Lastly, you must have a spotter, or workout partner, to help you move the weight in the desired position. It'll be very difficult for you to move such a high weight to the point where you would perform the exercise.

The Workout Routine 

The basic static contraction routine consists of 10 exercises. The first 5 exercises are done in one session, and the next 5 are done in another. Here's the routine:

Monday: Workout Routine A

1) Shoulders

2) Trapezius

3) Triceps

4) Biceps

5) Abdominals

Thursday: Workout Routine B

1) Lower Back

2) Chest

3) Upper Back

4) Legs

5) Calves

Instructions:

For each exercise, you will simply be holding your maximum weight at approximately 2 to 4 inches before completion of the lifting motion. This is considered the strongest range of motion, and if you are unsure of this concept, please scroll up to read the "Workout Fundamentals" section on this page.

You will need a spotter to help you move the weight in that position, since lifting it yourself would be near impossible and unsafe. Your goal is to hold the weight for a minimum of 5 seconds and a maximum of 10. If you can hold the weight for longer than 10 seconds, you should increase the weight in your next workout.

For the first month or so, you would only do one set per exercise, for a total of 5 sets per workout. As you reach the intermediate level, you can do one to three sets per exercise, for a total of 5-15 sets per workout. Finally, as you reach the advanced level, 3-5 sets per exercise can be done, for a total of 15-25 sets per workout.

It is important to note that you must make progress every single workout. This can be achieved by either increasing the weight, increasing the hold time, or increasing the sets. We recommend that you focus on first increasing the time, and then the weight. For example, for the bench press, you would try to increase the time you can hold a particular weight to 12-15 seconds, and then, increase the weight for your next workout.

High Intensity Training

When you are working out as such intense levels, you will not be able to sustain for too long. If you are able to stay in the gym and knock-out set after set for over an hour, then you are not working out at the appropriate intensity. In this case, the weight has to be increased to give your body a super-intense workout.

For example, a sprinter can run at maximum speed for a very short time, while a marathon runner can keep running for a much longer period. The sprinter is training under high intensity, while the marothon runner is training light. Your goal is to be like the sprinter, giving it all you have for a short period of time. It is impossible for the sprinter to carry out running at that speed for too long, and likewise for you.

Workout Frequency

As the intensity of your workouts increase, your body will require more time to recover. For the first month, you'll be working out a maximum of twice per week, and after that, you'll be switching to once per week, and so on...

It is extremely important, for the sake of new muscle growth and strength gains, that you allow adequate recovery time as laid out in the static contraction training model. Otherwise, you can kiss your muscle gains goodbye, invite a host of injuries and problems, and say hello to overtraining.

Step-by-Step Explanation & Additional Details

As you've noticed, we've covered an entire article on static contraction training, discussed the fundamentals, and even provided a sample workout routine...

However, there's a lot that still needs to be covered. For example:

• What are the exact exercises I should do?
• What are the most effective exercises that spark the highest muscle growth?
• How do I progress in my workouts?
• What is the formula for increasing the weight every workout?
• How do I warm-up and ensure safety?
• When should I do my workouts, and how much should I rest?
• As I get to intermediate and advanced levels, what important changes should I make?
• How should I eat?

All of these questions, and a whole lot more, can be answered by the developer of this amazing system, Pete Sisco. He has laid out step-by-step instructions, with a lot more detail and much better layout than what we've covered here. For copyright laws and respect for his hardwork, we ask that you go directly on Pete Sisco's website to learn more about Static Contraction Training.

If you are ready to pack on lean, furious muscle mass in the shortest amount of time, then check out Pete Sisco's website and revolutionary system, by clicking the image below:

Click Here to Get Step-by-Step Details on Pete Sisco's Amazing Static Contraction System