Customer Reviews

Power Factor Training : A Scientific Approach to Building Lean Muscle Mass

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Power Factor Training and its three sequels (the Power Factor Specialization series) are excellent tools for those serious about maximizing their gains. I'm a certified personal trainer and this is the system I use. My personal results have been that Power Factor Training knocked me off a growth plateau I'd been on for six months, and despite having good muscle development already, I've had new, steady gains for more than five months.

Power Factor Training is the first weight training system that allows you to quantify and plan your progress. Until now, there has been no way to truely measure whether your muscles have more, less or the same strength than on your last workout. By effectively measuring muscle output, you adjust your training to accommodate your body's stimulus, recovery and growth ability. Sisco and Little have created what's probably the best system for maximizing muscle growth efficiency, and it absolutely works.

Power Factor: Measures raw power -- a "snapshot" of what your muscles can do in the short term. Power Index: Measures your muscles' abilility to maintain a Power Factor over time.

You adjust your training weight, reps, sets, time and schedule so that you're constantly increasing your Power Factor and Power Index. You systematically find the set/weight/reps/time combination for each exercise so that you constantly train at the point where you move the maximum amount of weight (max intensity). This varies with the individual depending upon a muscle's white and red fiber mix, so that one individual will train with maximum intensity with higher weight and fewer reps/sets, and another with lighter weight, greater reps and sets. Power Factor training allows you to find exactly the combination that maximizes intensity for each exercise and muscle group, to adjust it as you make gains, to know when you plateau and how to readjust to break off plateaus.

Power Factor training also embraces the use of Strong Range exercise, meaning that you maximize the weight and increase the reps for an exercise by limiting exercise motion to the maximum strength range (partial reps). Muscle growth stimulus results entirely from overload; once you move more than about 50% of your single rep max, you've activated more than 90% of a muscle's fibers. By working high weight/max weight/strong range, you maximize the overload and time in overload while maintaining maximum fiber activation. Done properly, strong range training also tends to reduce injury potential by keeping you out of the area with maximum joint stress.

Concerns with Power Factor Training Most concerns expressed about Power Factor Training result from misunderstanding or misapplying its principles. Many concerns focus on strong range training, which is really only a component of the system -- not THE system itself.

1. Concern one: The Power Factor formulas don't accurately measure force because they doesn't account for limb length, range of motion and torque. This is true, which the authors point out themselves, to extent that a Power Factor/Index is not comparable between two individuals or, to a large extent between different exercises, because of these variables. Sisco and Little point out that there's no practical way to accommodate all these variables in a workable system anyone can use, BUT a Power Factor/Index IS valid for comparing the same exercise performed by the same individual through the same range of motion, because the variables cancel out. This is all you need to measure power output and change, and you can do it with ANY exercise with ANY machine or free weights.

2. Concern two: Partial reps (strong range training) create "muscle imbalances" or limit strength development for the full range exercise. With respect to exercises that isolate a muscle group (e.g., bicep curls), this isn't true. Muscles don't grow in one part and not another because fiber distribution and activation pathways are random; a muscle either grows all over, or it doesn't grow at all. An exercise does NOT have to be full range to stimulate growth (in normal activity, muscle use is rarely full range and usually strong range).

Partial repping a compound exercise (multiple muscle groups involved --e.g. the squat) may reduce stimulus to some of the muscles compared to the full range motion. However, those muscles in the weak range; the solution is to target those muscles with a different exercise that stimulates them in the strong range. But, if you feel you need to perform an exercise full range, then do so -- the Power Factor and Index concepts still apply (but are not directly comparable to the same exercise performed in the strong range).

My personal experience is that as my partial rep strength for an exercise increases, so does my full range strength for the same exercise, and by using targeted, high intensity exercises for each muscle group, partial repping compound exercises has caused no "imbalances."

3. Concern three: Partial reps (strong range training) doesn't develop flexibility. This is true, but full range strength exercise isn't the best way to develop flexibility anyway. Ask anyone in dance, gymnastics or martial arts: if your goal is flexibility, perform flexibility exercises. If your goal is both flexibility and strength, optimize your training by training for these separately.

Some thoughts: For safety, Power Factor Training specifies some equipment requirements that you should follow (most well-equipped gyms have what you need). Strong range training is probably not the best system for beginners; several months to a year of basic weight training and full range exercise would be a good idea before trying to handle the super heavy loads involved. This develops automacity with the exercise movements and allows for tendon/ligament development. However, even a beginner using full range can calculate Power Factors/Indexes.

Since the beginning of February of 2001 I have used the Power Factor training method described in this book. I purchased the Power Factor Training Log and used it, and the full body exercises therein, to train. Prior to starting on the Power Factor program I had been using free weights. During the program I followed the directions, and my Power Factor numbers did increase with each passing week (I worked out twice per week). The numbers for the partials I was doing were impressive, at least for me. By May I was doing squats with 330 pounds and bench presses with 230. I was doing two sets of each exercise listed in the A and B workouts in the Training Log. The exercise routines were intense. Because of the time factor, and the push to finish each exercise quickly and move on to the next, the exercise routine was demanding.

On May 19th, 2001 I did a full range test of my lifting strength. It had not improved. In most of the exercises the numbers remained static. I had some small improvement in the squats. After the full range test I was muscle sore for three days. Something is definitely different between the full range exercises and the Power Factor partials. And that something does not favor the Power Factor training method.

I think the training method was a failure. The charts I was keeping in the book showed a strong increase for several weeks followed by a plateau. After some rest the numbers improved marginally once more. After a rest of 5 days I took the full range test. The results were disappointing.

Because of my results I cannot recommend this book or any of the Power Factor publications. It seems many of the trainees have had my disappointing results. The authors need to do more testing to discover why some people are able to advance on this program and others are not. After 3 and one half months on the program it seems I would have shown some improvement; however, there was none.

I'm a 50 year-old man. When I found this book I'd been training with traditional methods for nine months. As is typical with those methods, I made good progress at first but leveled-off after a few months. I tried a number of different programs, and made some progress, but it was slow going. With PFT over the last two months progress has been steady, some of it dramatic. The Power Factor on my Seated Overhead Presses has gone up 133%, Bench Press up 78%, and Leg Presses up almost 180% - all in the past month. Amazingly, just before PFT I had been doing heavy, low-rep strength and powerlifting work, not light, high-volume routines, so it wasn't like all of a sudden I was trying heavy weight. This speaks to how productive the strong-range movements are which the authors advocate. The authors were also right in their advice on hooks, and I soon had to start using lifting hooks on my Deadlifts and Shrugs, as my grip could no longer handle the weights I was pulling. These have gone up 37% and 51% respectively in the past 10 days. PFT may also be of benefit to older lifters like myself because of its effect on joints, tendons and ligaments. I used to have to stretch daily to stay limber, now I only stretch on workout days and I never feel stiff anymore (anyone my age knows what I'm talking about). Even on the days I don't work out. Finally, one of the less-heralded benefits of this program is that since you have to reduce your workouts to once every 7-10 days, you are given back something most bodybuilders have forgotten they've lost -- time. PFT lets you work your body effectively, with great results, AND have a life. In my opinion, this book is essential reading if you're serious about weight training. And THIS is the one to read before you delve into the authors' specialization series. This covers it all and does so with logical arguments and an entertaining writing style.

It's amazing to see all the conflicting views on this book. In short, the book gave me the info I needed to finally get my body mass and lifts moving again. I've been lifting for 11 years and have tried EVERY training protocol available, trust me. This book is a true representation of the science of bodybuilding. I noticed that two of the bad reviews had flaws in them. 1. One person claims to have made no gains while following the program, then states that he trained 2 days per week for the duration of his test. Obviously he did NOT follow the protocol of the book if this is the case.
2. Another person claims that partial range training does not stimulate more muscle fibers than full range bacause of the leverage difference. On the surface this would appear true. However, if you consider training to failure this changes. Muscle fibers are recruited as needed to move a given amount of weight, if you fail at full range you can still move the same weight in partial range, thereby continuing to tax muscle fibers that are still capable of performing work. In short this would cause the use of more fibers.
3. Peter Sisco and John Little only offer themselves as examples because they managed to increase their own body mass on the program. They do not make any claims about the state of their physiques as compared to top bodybuilders. Indeed for many trainees considering themselves "hardgainers" 20 pounds of muscle mass gained would be a huge accomplishment, but if that person only started from 150 pounds bodyweight, he certainly would not look like a professional bodybuilder.
4. The authors completed a study incolving over 20 trainees which proved the effectiveness of their training protocol. ALL of the trainees in the study made great progress in both mass and strength. This study was completed after the book, however and hence could not be sighted in the text.

Sorry to burst your bubble guys but, the training protocol works in 100% of cases, if it is followed correctly.

This system is brilliant and many of the so called experts who have written reviews to the contrary should do one of two things:

1: Try the system for themselves 2: Perform a proper study using the system

The main criticisms of PFT are to do with the partial range of motion training system not the system of measuring the workout intensity. The only problem with the measurement system is the absence of distance in the formula. This is because it is assumed that people will choose one range of motion and stick with it and that therefore the workout intensity is always measurable. As for partial reps here are the 3 most important points:

1.) If you are training in your strongest range of motion the muscle growth is phenomenally higher than full range of motion. However, training exclusively in partial ROM for extended periods, ie 3 months or more, will cause a loss of strength in full range of motion, not because of a loss of muscle mass at all but because of neuromuscular facilitation loss. That is the ability of the body to activate muscle mass. Therefore, performing a single workout once every week, or ten days i have found to be best, compiled of full range exercises for every body part, focusing on using the muscle not "building" it. Super slow reps are very good for this.

2.) Many people feel that alot of the weight of partial reps are carried by the joints and ligaments rather than the muscles. Well aren't they absoulutey brilliant! Well done doctors! Of course the ligaments take the weight, just like in any other exercise or ROM. It is for this reason the partials build strength, they strengthen the tendons and ligaments that hold the limbs together. This provides a better transfer of power.

3.) One writer from "upstate NY", who appeared to have never actually tried the system for himself or conducted any studies on the system, said that the power factor and power index counteract each other. This is only if you don't get stronger. If you were to become stronger the power index would grow with the power factor but as this "expert" obviously works out with mediocre strength gains he doesn't expect to get stronger but tries to manipulate his workouts so he thinks he does.

People who are unwilling to even try a new system or even recommend a sytem are the reason why bodybuilders resort to using steroids, because their are so many systems out there and nobody is willing to actually make a fair appraisal of them. It just so happens that this system is a good one and as a responsible scientist I do not merely look at a system and try to find faults without any real analysis, but I either perform legitimate studies or try the system for myself. I believe that alot of the "experts" who have reviewed this book should work alot harder and outside of their comfort zone. Get some guts and advocate a system and stick by it, only as long as it is the best not as long as it is the most popular.

This is an excellent book and a courageous effort to change the face of bodybuilding. Buy it, read it, learn from it, improve it, but most importantly test it.

My husband purchased this book about 1 year ago and suggested I try this new approach to building lean muscle mass. At first I was very skeptical because for years I have been doing full range of motion reps with small weight amounts, increasing as I got stronger. I did see results, but it was taking forever. When I moved about 2 years ago from the south to the northeast, it took me a while to get back to working out hard and sticking with it. Last September, I joined a local health club and decided this is the time to get serious and build muscle and get in good shape again. Both of us tried this method and boy, did we see results. I have seen more results in the last 6 months than I did in 1 year!! That's amazing. I have gained more lean muscle mass and did adjust my diet slightly, but nothing drastic. I saw results after just 2 months. More definition in my muscles. This program is not for everyone, but you never know unless you try. The health club I attend is totally against this method of weight training and try to tell me that it doesn't work. To each their own I tell them. Not all weight training programs work for everybody, seeing that we all have different body types and preferences for working out. But if you want to build lean muscle in a shorter period of time, this is the way to go.

Thanks to Sisco and Little for their great insight and writing a book that goes against traditional ways of lifting weights and proving that it does work.

I am not going to get overly technical in this review. If you are in the beginner or intermediate stages of weightlifting, then I would not recommend this book. Go buy Beyond Brawn. If you are really thinking of buying this book though, consider the following points. Point one is that you really need a power rack. If you dont have one then this workout is dangerous. Poiint two is that you really should have a strong partner. This is not a necessity, but it will make things a lot easier. Point three is that the authors recommend doing your reps quickly, and say that the ability to do reps at a fster rate means you've gotten stronger. I dont know about all that but I do know that the faster you do your reps the more likely you are to get hurt, so be careful. Overall I would say that this is not for beginners, if you are already strong and are lokking for something different then you may want to try this book. It is interesting, but keep the above points in mind.

I have been lifting for about seven years and have been taught by the experts. A Gold Metal Powerlifter, a pro body builder, and Football Strength Coaches in highschool and college levels. I have read several books on weight lifting, this book by far is the best. After using PF for 3 months my bench press went from 310lbs. to about 405lbs. It was unbelievable! Strong-range lifting, why didn't anyone tell me about this. The pf and pi are excellent ways for measuring muscle output. Now I know that I am making progress, and I have the numbers to prove it. Someone stated in another review that the book doesn't mention nutrition, it has a whole chapter on nutrition (ch. 11). This book must be read completely before attemping to do any of the exercises mentioned. I honestly say that Power Factor Training is the most effective form of training to achieve Maximum Muscle Growth that I have ever used. I have been using PF for 6 months now and it still is the most effective workout for muscle stimulation that I have ever used. The weights that I use are so monstrous that I have to train once a week in order to make any progress. The more time I take off from lifting the stronger I get. I suggest (as the book does) to first have a base level of strength before attemping to use Power Factor. So forget the whole "Full deep reps to work the whole muscle" stuff, and go get Power Factor Training ASAP! These guys know their stuff.

Power Factor Training is the BEST muscle-building system in the world! I am now ten weeks into the program and I have gained 30 pounds of rock-hard muscle! That's right, THIRTY POUNDS! I've not changed my diet, I've not taken (unlike people on these other bodybuilding "systems") growth drugs, I've simply started training with the principles advocated in this book. Incredible! If you are looking to build bigger muscles in record time, you MUST use Power Factor Training!

I must admit that at first I didn't believe a word about PFT: training as seldom as once a week and achieving results that previously only were imaginary...? I thought: "No way, this can't be done!". How wrong I was... for a while...

After having trained according to PFT for only five weeks my arms, my calves and my thighs had grown by an inch and my chest by 1,5 inch; I was also able to benchpress about 30 Ibs more than prior to my training according to PFT; I had gained 12-14 Ibs of muscles. After 5 months my quadriceps had added 3 inches (!). It's fantastic, not to mention the enormous amount of time I have saved (I used to train for 1,5-2 hrs five times a week; with PFT I trained for about two hrs a week).

By all means, buy this book, it's really worthwhile. However, I advise you to keep the following in mind:

1. Read the book thoroughly before you start training. People who claim that this book is not efficient, have usually neglected to read carefully about all the important principles of this method of training.

2. You should have trained according to orthodox training principles for at least 18 months before you start with PFT, otherwise your muscles may not be able to support such enormous overloading.

3. You will be very bored and won't know what to do for all the hours you used to train during, but do NOT attempt to train more often that the book directs you to, that is 3 times a week for about 3-5 weeks, then twice a week for 5-8 weeks, then once a week only. The book's creed is Rest & Grow!

4. Forget about the gym as a place to socialise.

5. Lots of people will think you are strange or that you are cheating whilst training. Nevermind them, and remember the look at their faces when they see the tremendous results you'll have achieved after only a few weeks.

There are, however, some extremely important downsides to PFT, which is why I have given it only a mediocre grade.

1. The authors do not mention ANYTHING about proper nutrition for this form of training. 2. This system is very efficient, but injuries can occur VERY easily.

3. The authors will give you the impression that this system is applicable indefinitely. Wrong! PFT is usable for maybe 3, at the most 4, months. Using PFT for longer than that will make training pointless at first, since your growth will stagnate and culminate, and, after a not very long while, overtraining and/or injuries will be virtually inevitable.

4. Growing megalomaniac is very easy. You will want to grow more and more, and improve yourself more and more, in less and less time. You will eventually overextend yourself and overtraining and/or injuries may occur.

I have now gone over to a system called HIT (High Intensity Training), which is at least AS efficient and a LOT safer. However, this book teaches some very important principles about bodybuilding.