Pete Sisco titles himself “Strongman”, and he is very much so. That title underplays decades of physiological research and precise measurement of the comparative effectiveness of strength training strategies. The results of this research were first published in 1997 in his book (with John Little) Power Factor Training, subtitled ‘A Scientific Approach to Building Lean Muscle Mass’. Their research showed in no uncertain terms that people grow bigger, stronger muscles with heavier weights, fewer reps, limited range of effort and longer recovery times.
In the ensuing years Pete has refined this strategy to optimize the process with regard to the exercise moves that create the greatest gains in the least amount of actual time spent moving weights. This is the optimum method to grow the largest and strongest muscle structure with the least time in the gym. Pete convincingly explains this highly refined strategy in his e-book “Static Contraction Training“.
I’ve read it, I’m using it, I’m seeing impressive, measurable results with each workout. This workout is a real RUSH to an endorphin junky of any age. The video clip on the “About Your Editor – Frank Wilhelmi” page of me doing a 495 lb partial range deadlift is a result of Static Contraction Training for about a year. Every time I did this lift I raised the weight, going from 315 lb until today, (5/2/11) trying 515 lb for the first time in my life (I made the lift, by the way, and will be able to do more next time, in 28 days). MAXIMUM RESULTS – MINIMUM TIME IN THE GYM. This is the perfect workout for staying strong into advanced age! Read all about SCT:
SCT is just SO simple, and the results are progressive, measurable, and with minimum time in the gym to create unreal results, especial for seniors, because the required recover time is determined by the strength result – if you couldn’t do more, the recovery wasn’t long enough. Space the workouts a few more days apart and up goes the weight. Wild!
One last caution: working with really big weights relative to our body weight, joint and bone size is clearly dangerous – we can tear ligaments and tendons, rip muscles and even break out own bones, especially if we lose form in the middle of a lift like the deadlift. I found my limit doing a 525 lb partial deadlift, attempting the lift with a different grip that threw off my form half-way up. I gave myself a compression fracture of my T-12 vertebra – that hurt for quite a while, but ultimately healed Okay.