Customer Reviews

Static Contraction Training

5 star:		(44)
4 star:		(16)
3 star:		(10)
2 star:		(10)
1 star:		(25)

 

 

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.
Before SCT I could do over 100 non-stop pushups and do chinups for 3 sets of 10 with 30lbs. tied to my waist. After 8 months of SCT I struggle to get 40 pushups and can barely do 10 chinups with just my bodyweight.
Forget all the hype about this program, it just doesn't work.
I believed very strongly in this method and based on my static holds I thought it was working wonderfully. But attempting a few full range movements as proved to me that static holds do not transfer over to full range movements.
Now don't think for a moment that I wasn't pushing myself during SCT. I kept looking to increase hold times and/or amount of weight being used. I busted my butt trying to hold more weight. So lack of effort was not the problem.
The method sounds great in theory but falls well short in reality. If you want to "hold" more weight then use SCT. If you want to use your muscles in "motion" then look for some other training method.

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 is absolutely false. The authors confuse force exerted during a movement with force of muscular contraction. Force exerted is a product of contractile force and mechanical advantage. It is the mechanical advantage which varies throughout the range of an exercise. Therefore, the authors' recommendation that you hold the weight in the strongest position of a particular movement is 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 is obvious from the fact that in pressing movements (squat, bench, etc) the mechanical advantage of your muscles at the lockout position is infinite. At (or near) the lockout position, the limit of your "strength" is set not by your muscles, but by the ultimate yielding strength of your bones, joints and tendons. I don't know about you, but I do NOT venture into the gym hoping to discover the yielding point of my bones, joints, and tendons... if you follow the authors' recommendations as far as exercise selection to the letter, you will sooner or later experience severe joint and tendon pains, and possibly severe injury. The authors also assume in their discussions that all else is equal (with the exception of force exerted) throughout the range of a movement, and therefore, nothing is to be gained by working a muscle statically in any position other than the fully contracted position. In a simple minded model of the body, where a single muscle acts to cause rotation about a single joint or axis, that might be true, but the kinesiology of movement is not that simple. In the real world, with real body movements, various muscles contribute varying percentages to the total muscular effort at different stages of the movement. Thus, when you're performing a bench press, the muscles which you are using when you're at the bottom of the lift pressing the bar off your chest are different and/or are used to a different degree than when you are at the top of the lift. Thus, while it is completely true that increases in static strength correlate very well with increases in dynamic strength for a -particular- muscle in a particular range of the overall movement, this is not necessarily true at all when one considers a full range movement where different muscles are used at different stages of the movement. I think this explains why some people who experiment with this program have subsequently discovered that their full range lifting strength has gone -down- even while all indications from their static hold weights were that they were gaining strength much faster than they ever had before. In summary, I would read this book for the information it contains on static contractions and their effect on strength, the information on workout frequency and training volume, and the nutritional information, but I would ignore the authors' mostly nonsense notions on exercise selection, and their recommendations on which range of a particular movement should be selected when doing a static contraction "rep". The key is to select those exercises which place maximum stress on the -muscle- you want to work (and minimum stress on joints), regardless of how much weight you happen to be able to hold in that position relative to other positions. Keep the baby, throw out the bathwater.

This is a workout system involving holding very heavy weights in a stationary position for a few seconds. The system works, but their are a few drawbacks you should consider before purchasing this book. The first is that the book tries to get a little too scientific, and spends a little too much time on things like nutrition etc. I wish they would have jus focused on the workout. The second drawback is that you must have access to a good power rack. If you don't, then it could be dangerous. The last and biggest drawback is that for this system to really work you need to have a strong partner. That is the only way to actually get the heavy weights into postiion, and the only way to get an accurate time. If you don't have a partner or a good power rack then you would be better off skipping this system. One other thing I should mention is that the authors state that gaining strenghth in a static hold would transfer to a full range movement but I found that for myself it did not happen. Overall if you have the necesarry things then you may want to try this and see how it works for you. My own personal opinion however is that you would be better off buying BEYOND BRAWN by Stuart McRobert (the best book on weightlifting.)

It is amazing to me that people could give this book or program a low rating. It is, by far, the clearest most informative explanation of how muscle grows that I've ever seen published anywhere at any price (and I own 1000s of dollars worth of conventional training books, and read them all).

When I started training 6 months ago at the age of 41, I was determined that this year I was going to master bodybuilding, I kept asking people how to optimize training, and being accustomed to the scientific method I kept being dissatisfied with their answers. After 2 months of brutal 4 day a week, 2 hours a day training, I felt better, and had slight strength increases, and thought I was accomplishing as much as it was possible to accomplish. But then an online acquaintance pointed me at Sisco and Little. I got all their books, they are all helpful, but this was the grandaddy of them all, the one book that you must have. The second I read it I knew I had to put it to the test. The results were beyond my wildest expectations.

My first exercise I tried to bench 225 in my strongest range, could not budge it, but managed to hold 180 for a grueling 40 seconds.

Now comes the hard part, resting. Three days later my chest was suddenly visibly larger. I just woke up one morning, and there were muscles that I'd never seen before. My very next chest workout I was lifting 260 lbs. The weight progression went like this

180 260 405 495 495 585

And that is only 6 chest workouts, only 3 months into the system. I can now do full range with 225 for several reps (I don't know how many because I don't want to cut into my own progress, something you'll understand once your on the program), whereas when I begin I couldn't even do 140 for 1 rep. There is a science to bodybuilding and there are 2 main factors to that science. It is Maximum Intensity and Adequate Recovery. This book shows you how.

Things that could be improved in the book - They should have included a rotator cuff exercise. I have included one in my own routine as the last exercise of the day, on the day you do bench. - They could have discussed that mechanical advantage also corelates to the building of joint strength, and might have suggested that people who trained conventionally before might lack the joint strength to do this properly, and might want to build up slower. For beginers in normal health, this won't be an issue. - They should have given more attention to the hows of the exercises for someone training without a partner. As another reviewer said, not hard, or dangerous at all with proper use of a squat rack. The other thing to make it easier is to use a chain and some clips on the different cable exersises to start in your strongest range. - Equipment, and the limitations of it, is probably the biggest drawback. You do this system and you will quickly find yourself using more weight than you ever imagined possible. I workout at home, and had to purchase a rack. I used some foresite and made sure to get one that will handle 2000 lbs, because I'll be over 1000 lbs within the next 5 months.

But don't be dissuaded by those caveats, this is the one bodybuilding book that makes sense of all the others.

The thing you look for in science is predictability and reproducibility. This system has that in spades. It is the only system that I've seen that does. And it helps to explain all the other systems, and their mechanisms, like periodization, and 'confusing the muscles' (these systems are just poor ways to finally provide Adequate recovery in an otherwise confused system) The main beauty of this system is that it is possible, with some calculation and effort, to begin to know exactly how fast you are going to progress. You can plan it out months in advance.

As for the reviewer saying that you'll slow down, my verticle leap has gone up by several inches, and my sprinting speed is excellent.

Like the other *7 star reviewers, I wonder what these negative reviewers are doing wrong, or didn't understand about the book who reviewed it. This book is to conventional training what a modern car is to a horse and buggy. This book puts you in total control of your accomplishments.

If you use some sense about it, this system will reliably match or outperfom any other system in the hands of someone who reads carefully, and uses some insight and creativity in setting up their workout. (Squat Rack + chain for cables)

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. I am amazed at the weight I am able to hold thus far (ie. 1000lbs+ on Leg Press, Bench 450lbs+ as an example) and my 2 other test subjects receiving similar results in weight.
My whole point is don't listen to the negative reviews on methods that could profoundly change your body. Judge for yourself and base it on RESULTS. In everything in life there are different ways, blueprints and methods. One author may say one thing is good and another will say it's not despite all their credentials. Who do you beleive? Results never lie. Give it an honest try before you make any judgements. I have followed the program "exactly" prescribed and am thrilled with what I am experiencing so far.

The Static Contraction workout is the best workout that I have ever done. I have gained tremendous results from using the Power Factor system, but even greater results from the Static Contraction System. The book is straight forward and very informative on the results of static training. Static strength does indeed transfer over to full-range strength, which I have found out from my own personal experience. After only 8 weeks on the program I have gained 15 lbs. of solid muscle. I know for a fact that it was muscle because before I began the program I had my body weight and body fat percentage taken. Eight weeks later, after keeping a steady diet (as always) I weighed in 15 lbs more than I did 8 weeks ago, and my body fat percentage was 2%lower. My strength increased, and flexiblity was the same (due to stronger ligaments). For me, lifting weights once a week is all that is needed to increase my size and strength. Static Contraction Training is by far, the best book ever written on body building and strength training.

Static Contraction Training is a wonderful method of working out. You get maximum results in a VERY short amount of time. If done right, you only have to work out once a week for about 10 minutes.

The only problem is, this book is very poorly written. It doesn't go into great detail about how much weight you really have to use to make this workout effective. If you can full range bench press 225 lbs. for example, you will probably be able to do a 5-10 second hold with 400-450 lbs, maybe more. But most people you see trying this method aren't doing that. They'll use 315 lbs, and won't see any results.

If you use enough weight, and exercise only once a week (or less), you're going to explode with tremendous muscle. BUT, many guys have a major problem with only lifting once per week. You don't feel like you're getting a pump, and your mind will tell you, "Hey, lift more! You're shrinking!" But you're not. In fact, I'm willing to bet if you lifted once per week, used the proper poundages, and took in enough calories to support muscular growth, you'd put 50-100 lbs. on your full range lifts in 3 months. Huge promises, yes. But this kind of training can do it for you.

My other problem with this type of training is the stress involved. It can be TOO stressful to someone not in a dynamic state of health. I believe Mike Mentzer's premature death had something to do with his HIT workouts. Using these HIT methods, your blood pressure skyrockets during the lift, and this huge elevation in blood pressure could be very dangerous. Also, using the right poundages for this kind of workout could take you 3 to 4 weeks to fully recover. But the gym rat will try to go at it again in a week and overdo it big time.

There must be a lot of caution taken with Static Contraction Training. I would use it to bust through a plateau, but then go back to full range training after you gain the strength you wanted to gain. I just think it's too stressful.

For over ten years I've been using every type of training method available; Nautlius, Heavy-Duty, Arnold Schwarzenegger's, Joe Weider's, etc., etc. I enjoyed some gains in muscle size, but was beginning to believe that I would never have a truly impressive physique. How wrong I was! After using the principles and methods advocated in Static Contraction, I have gained 20 pounds of solid muscle, my strength has improved by 92% and I'm seriously considering entering my first physique contest. I also enjoyed the author's chapter on the rip-off supplement industry and their scientific (and verifiable) approach to muscle building. This is the "best" bodybuilding book I have ever read.

In a world of weightlifting confusion, Static Contraction Training clears the fog and gets down to the laws of body chemistry and physiology to explain how muscle growth really works. The approach to rapid strength gains described in this book is scientifically-sound, inherently safer due to limited range of motion, and most importantly, it really works. This comes from a non-weight-trainer who is now working out with 900 pounds on the leg press after just eight weeks of following Static Contraction Training. More importantly, the rapid strength gains made possible by these techniques provide new options to those who may have been considering the use of illegal drugs to accelerate muscle growth. I highly recommend this book to those who are serious about strength gains, including men and women of all ages and sizes.

Background: Mid-thirties, been lifting since high school football days. Lift about 4x a week. Wt=215, Ht=6 ft., Max Bench 250, low bodyfat index, Squat 400.

I found this book and the theories intriging and decided to order it and give it try for a while. I followed the techiques to the letter and kept a faithful log.

Progress: I found the workouts were not a problem effort-wise but felt somewhat intense. I noticed that my overall muscularity had decreased dramatically after about 4 weeks. At 8 weeks I tried out full range of motion exercises and discovered that I could barely do about 80% of my prior normal weight of each and quit this method. Overall muscularity had really decreased.

Conclusions: The methods described in this book are not effective on someone with intermediate to advanced strength. I have seen the two authors on a Tony Robbins tape and one looks like an extremely sedentary person and the other looks very thin and small of stature - not fit at all. This method might be good for someone that has done absolutely nothing all their life and then started a strength program (of course that person might see results doing ten pushups a day). I have no ax to grind with these authors, I just seriously doubt the credibility of their theories. If their techniques are so effective, why are there bodybuilder guys in their books and not the actual authors themselves modeling the routines? They appear to be much better businessmen than bodybuilders.