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Static Contraction Training Paperback – December 11, 1998

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Editorial Reviews

About the Author

Peter Sisco is the co-author of numerous fitness and bodybuilding books, including Power Factor Specialization: Abs & Legs (0-80902-2827-0), Power Factor Specialization: Chest & Arms (0-8092-2828-9), and Power Factor Training (0-8092-3017-2).

John Little is known and respected in martial arts and film circles as the world’s foremost authority on the life and philosophy of Bruce Lee. He is the author of The Warrior Within, which offered the first formal presentation of Lee’s philosophy. In 1998, Little produced, directed, and wrote the score for Bruce Lee: In His Own Words, which won the prestigious Toronto World-Wide Short Film Festival award for Best Documentary. Little’s shooting script for this film resides in the Margaret Herrick Library in Beverly Hills, California, a branch of the Academy of Motion Picture Arts and Sciences.

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Product Details

  • Paperback: 176 pages
  • Publisher: McGraw-Hill; 1 edition (December 11, 1998)
  • Language: English
  • ISBN-10: 0809229072
  • ISBN-13: 978-0809229079
  • Product Dimensions: 8.3 x 0.4 x 10.9 inches
  • Shipping Weight: 1.1 pounds
  • Average Customer Review: 3.5 out of 5 stars  See all reviews (113 customer reviews)
  • Amazon Best Sellers Rank: #700,905 in Books (See Top 100 in Books)

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Customer Reviews

The problem is that too many people do the exercises without reading the book completely and then say it doesn't work.
Holding in the fully contracted position (or close to it) may increase you bone density but it is NOT the best way to do statics for strength increases.
Joseph P. Nicholson
People in the gym will look at you like you don't know what you're doing but in my opinion they are wasting their time.

Most Helpful Customer Reviews

150 of 156 people found the following review helpful By David J. Walmsley on January 22, 2004
Format: Paperback Verified Purchase
Save yourself time, money and energy and forget about Static Contraction Training (SCT). I followed this method for 8 solid months. Every workout I attempted to lift heavier weights and I did succeed- I did "hold" heavier weights.
Here's a few examples- Seat shoulder press I started with 225lb. and built up to a 370lb. hold. Bench I started at 365lbs. and built up to 465lbs. Close bench 290, up to 385. I was using more than 2200lbs. on the leg press, the machine couldn't hold anymore weight.
I was amazed at the weights I was "holding", and was pleased that I was able to increase almost every workout. I also made sure to get enough rest- I increased my recovery time between workouts up to 1 month, meaning that I had 30 days to recover before doing the same exercises again. The books states that you need to increase recovery times in order to grow stronger.
Then last week I decided to "test" myself. See what I could do using full range dynamic exercise. I thought that for sure I would be able to add 20lbs. to my bench press- I thought that would be very easy to do. WRONG! I was able to bench my normal weight- 200lbs., but it felt a bit heavy. When I tried 220 the bar got half way up and that was it- no way was it going any further. I was stunned! I'm holding 465 and yet I couldn't get 220 up.
After a few days rest I tried a few more full range exercises. I did seated dumbbell presses- I struggled to get 4 reps with 50lb. DB's. I dropped down to 30lb. DB's and 8 reps felt quite challenging (remember that I was statically holding 370lbs.). 80lbs. on the leg extension was heavy for 6 reps (I'm statically holding 380lbs. on that exercise). On dumbbell concentration curls I would use 75lbs. and get 6 reps (prior to SCT), now doing 65lbs. for 6 reps was a challenge.
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66 of 70 people found the following review helpful By Z. D. Carter on November 20, 2000
Format: Paperback
The authors argue that a workout consisting of static contractions, wherein you select a weight for a particular exercise that represents the most you can hold in a static position for 10-20 seconds before the weight starts to drop, is the most effective way to build strength, and they offer results of some medical research, and results of their own studies, in favor of their assertion. The arguments and information presented are interesting, but not without fault.

I've tried the static contraction method myself, and have gotten better results with it than anything else I've tried, but since reading this book, I've modified my choice of exercises from what the authors recommend, based on my own experiences and outside readings.

One of the assertions the authors make is that muscle fiber recruitment during contraction, and therefore contraction force, is highest when a muscle is maximally shortened. That much is true, but then the authors go on to confuse force exerted during a movement with force of muscular contraction.

Force exerted at any stage of a lifting effort is a product of contractile force and mechanical advantage, and mechanical advantage can vary greatly throughout the range of an exercise.

Therefore, the authors' recommendation that you hold the weight in the strongest position of a particular movement is in many cases equivalent to recommending that you hold the weight in the position of greatest mechanical advantage.

When stated in this manner, their recommendation sounds silly, and it is.

That it is nonsense can be seen from the fact that in pressing movements (squat, bench, etc) the mechanical advantage of your muscles at the lockout position is infinite.
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46 of 49 people found the following review helpful By A Customer on May 21, 2002
Format: Paperback
I normally never express any reviews like this, however I was compelled to give my opinion and experience on the whole Power Factor and Static Contraction Training based on the reviews I read. I was introduced to these training methods by a gentlemen I met in the gym. I helped him with a spot where he was lifting incredibily high weight. He possessed a very muscular & thick physique. He preceeds to tell me about PFT. The biggest points that captured my attention was the fact he has been on the program for over 4 years, only works out 1 time per week and never had an injury despite the high weight. At that moment, I was in mild pain due to my current full range training to my joints and shoulder.
I took the initiative and did my research. Bought the books and looked at the website. Took me over a week to open my mind for many of their concepts shattered what I beleived was true about bodybuilding. I decided to assume they were right and to give the program a try for 10 weeks before I made a judgement.
I am 32 years old and have been lifting weights for over 10 years now. I have tried different programs, attended seminars on bodybuilding and fitness and paid thousands of dollars on different programs. My family was also into bodybuilding and we often compared notes on methods that worked and did not. For the most part, I have a good grasp of what works and what does not for the NATURAL bodybuilder, so I am far from being a beginner in the sport.
I have 3 people currently on the Static Contraction Training program. We are into our 4th week and the results so far are astounding!!! All 3 of our bodies have changed, our strength has increased immensely, plus I no longer have the lingering pain in my joints and shoulders. As a matter of fact, I feel they are getting stronger.
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