Static Contraction Training

by John Little, Peter Sisco, John R. Little, et al.

Book Overview

Helps in building maximum muscle size and strength - using workouts that last as little as two minutes. This book reveals how a program consisting of only six 15- to 30-second exercises per workout... This description may be from another edition of this product.

• Format: Paperback
• Language: English
• ISBN: 0809229072
• ISBN13: 9780809229079
• Release Date: December 1998
• Publisher: McGraw-Hill
• Length: 158 Pages
• Weight: 1.16 lbs.
• Dimensions: 0.5" x 8.5" x 11.0"

Customer Reviews

Power factor Training and Static Contraction Training go hand n hand.

I bought this book years ago when I started doing partial reps for a powerlifting program I was on. When I stumbled across this book on a discount rack when we actually had book stores. I read it several times through the years and to this day I still work partial reps. I am not sure if anyone should use it for more that 6 weeks but your joints and age will tell you when you want to do some full range movements. From my experience this type of lifting goes great with of course the big movements like Squats, Deadlifts Bench press, shoulder press, close grip bench press and Shurgs. And anything else you want to do. Definitely allow enough rest between workouts and quality food. From my experience This is a program that requires a true diet carbs protein and fat . Extra joint supplements, fish oil, a good multi vitamin and good old fashion Dessicated Liver tabs to help make up protein needed in the diet all would highly recommend. You might want to do two body parts on this like; shoulders n legs for 4 to 6 weeks Then back n chest for 4 to 6 weeks Good luck Oh buy the way on my last chest workout I did first 2 sets of 5 at 255 and then 275 for 3 on my partial rep - benchpress at 52 years old - 3 weeks before this I was doing 3 sets of 65lbs dumbbells for 10 reps on my dumbbell benchpress and that's on an incline. Yea it works. Power factor Training and Static Contraction Training go hand n hand. Buy all the books you can find on both types of Training you will not go wrong.

It works all right!

My wife and I have been doing static contraction training for the last 8 months, after having trained in the traditional manner for years. I have gone from a 900lb leg press with 2 legs to the same with one leg! We now have 18 days between work-outs. That's 36 days between working the same body parts! I just had a bone-density scan and at 40 years old, I have 18% denser bones than the average 18-25 year-old. The hardest part of this training is NOT going to the gym! It's hard to stop going 6 days a week, but there's no need. Make sure you pack on the weight - don't underestimate yourself. There is a danger of gaining weight if you don't do some aerobic work to make up the calorie difference. If you spend an hour a day pumping iron, you may not be building muscle, but you are expending calories. I cannot recommend this system highly enough.

Finally! Chest Muscles and Clarity

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 this180 260 405 495 495 585And 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

Incredible Muscle Gains!

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.

A scientific approach to training that really works

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.

THE BEST BODYBUILDING BOOK EVER!

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.