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Static Contraction Training- big claims

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Ozman
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2004/03/22 02:06:38 (permalink)
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Static Contraction Training- big claims

I did a search and found only a couple of short posts on SCT, which is surprising considering its profile and claims. It's the progression from the original Power Factor book.

In a nutshell it's a body building routine that involves only holding extremely heavy weights for 10 to 20 seconds - there is no range of movement. For example for bench press, you would hold the bar with slightly bent elbows and not move it, starting with a weight 50% to 100% above your normal 1 rep max. When you can hold for 20 seconds you up the weight so you can only do 10 seconds. The claim is all the involved muscles fibres get activated during this. Total actual exercise time is about 3 to 6 minutes a week. Recovery periods are encouraged to be anything from a week to 8 weeks. Progress in strength and muscle gains is claimed to be rapid, relative to more traditional full range, higher rep routines. Facts and figures of good progress by many experienced body builders are quoted.

This is apparently not new, just updated, refined and scientifically tested with many subjects.

If it works as claimed it would be faster and give better results than the VERY slow improvements I get now with Frankies 4x6 training (nothing against that routine, I am just a hard gainer).

The book by Peter Sisco gets many but mixed reviews at Amazon.com, some claim great results, others none or negative results.

Have any of you experienced guys tried it, and what did you think? Your opinions will mean more than the amazon dudes. I found out about SCT from an Anthony Robbins motivational video, where he endorses it.
#1

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    AUTIGER
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    RE: Static Contraction Training- big claims 2004/03/22 04:06:24 (permalink)
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    well why don't you try it and tell us if it works. i have never heard anything about it or even it mentioned so it can't be that great. if it gave better results than a normal routine, i would imagine it would have been mentioned.

    also this statement, "Recovery periods are encouraged to be anything from a week to 8 weeks." Is this supposed to be for each muscle group? like you work out chest then wait 8 weeks to do chest again or what?
    #2
    Ozman
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    RE: Static Contraction Training- big claims 2004/03/22 06:52:50 (permalink)
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    quote:
    Originally posted by AUTIGER

    well why don't you try it and tell us if it works. i have never heard anything about it or even it mentioned so it can't be that great. if it gave better results than a normal routine, i would imagine it would have been mentioned.

    also this statement, "Recovery periods are encouraged to be anything from a week to 8 weeks." Is this supposed to be for each muscle group? like you work out chest then wait 8 weeks to do chest again or what?



    he he... I'm asking if anybody here has ALREADY tried it to tell you AND me if it worked for them.

    I agree that you'd think it would have been discussed here more if it was the goods, maybe it's so out there that it's been ignored.

    Anyway there is plenty of talk about the book at the book sites. Here's a link to the author's web site, and to the testimonials page where you can see the principles have been reported in many magazines (not that that means its good, just known.)
    http://www.precisiontraining.com/
    http://www.precisiontraining.com/testimonials.cfm

    And here's a body building site with an article
    http://www.bodybuilding.com/fun/sisco3.htm

    Anthony Robbins is possibly the worlds most famous motivator/personal development guru, and has body sculpting experience in the gym. He doesn't need any more money, and he has a huge reputation to protect, so you'd think anything he endorses should be for real. However it's possible even he has been caught up in hype cos in the tape he says he has only done one Static Contraction workout.

    The more I look at the authors web site the more it looks like just another fake miracle mass gain thing, the only things that keep me looking into it are the book reviewers who say it works, and Anthony Robbins who says it works.

    They never train more than once a week, generally whole body I think. They say a week or two recovery is a good time. The authors said they had an 8 week break from all training and even then came back to lift heavier than when they stopped.
    #3
    Marso70
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    RE: Static Contraction Training- big claims 2004/03/22 16:35:35 (permalink)
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    I've tried both Power Factor and Static Contraction and both were a waste of time and effort. I ended up with severe wrist pains.
    #4
    blacklab
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    RE: Static Contraction Training- big claims 2004/03/22 17:24:40 (permalink)
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    this method is a total joke. some trainers at my gym were trying to get everybody into it. after about four weeks, a couple people went back to their old routines and found that all their previous gains were gone. soon after, the trainers quit doing it themselves.
    #5
    Ozman
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    RE: Static Contraction Training- big claims 2004/03/22 23:09:48 (permalink)
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    quote:
    Originally posted by JohnnyFive

    Ozman -
    How much do you weigh?
    What are you strength levels?
    How long have you been training?
    How long have you been on Frankie's routine?



    I weigh 70kg/154 pounds, just shy of 6 ft tall. Started 2 years ago, then aged 39.

    If by strength levels you mean what weights do I lift here are some examples for Frankies 4x6 routine;

    DB bench 52kg (total not each)
    DB Shoulder press 32kg (total)
    Squat 50kg + Bar(20kg I think)
    Pull ups (overhand chins) body weight + 2kg

    I've been on Frankies routine for about 12 weeks.

    #6
    bigdaddydave
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    RE: Static Contraction Training- big claims 2004/03/22 23:19:11 (permalink)
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    most of these "gimmicky" routines fail when done consistently, they seem too work best when you are new to them, to me this points to the shock factor, meaning that your muscles are forced to grow because they are not used to the stimulus. I personally sometimes train a bodypart three days in a row to shock it into new growth, then rest it for two weeks, I could probably market this as a new training system, but unfortunately too many people would scream "overtraining". take my advice quit the gimmick systems and just do some good old fashioned training, with the odd shock workout thrown in here and there when things get stale
    #7
    JayavarmanVII
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    RE: Static Contraction Training- big claims 2004/03/23 11:54:37 (permalink)
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    I believe that SCT, like Mentzer's HIT, is a gimmick aimed at the masses. You know, people who want to work out for 20 mins a week and develop massive muscles in 6 months. OK, the SECOND part is appealing but I actually lik egoing to the gym. But in any case, neither are achievable. For the body to grow it need to be subjected to real stress, not some seemingly random stress imposed for 15 secs at a time once a fortnight
    #8
    Marso70
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    RE: Static Contraction Training- big claims 2004/03/23 16:44:21 (permalink)
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    quote:
    OK, the SECOND part is appealing but I actually lik egoing to the gym
    Therein lies your problem, as the the idea is to stimulate the maximum amount of growth from the least or minimal amount required, this does not mean consolidation training as per advocated by mentzer is ideal either.
    I too like going to the gym, but only as often and for as long as is required to get the job done which is twice a week for 45 minutes at a time.
    Paul.
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    colchester
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    RE: Static Contraction Training- big claims 2004/03/23 20:18:01 (permalink)
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    what if u take your own head off
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    Ozman
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    RE: Static Contraction Training- big claims 2004/03/23 22:45:00 (permalink)
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    quote:
    Originally posted by colchester

    what if u take your own head off



    Huh???
    #11
    colchester
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    RE: Static Contraction Training- big claims 2004/03/24 13:39:47 (permalink)
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    Ozman, you say :
    ....................................................................
    For example for bench press, you would hold the bar with slightly bent elbows and not move it, starting with a weight 50% to 100% above your normal 1 rep max. When you can hold for 20 seconds you up the weight so you can only do 10 seconds.
    ....................................................................
    Isnt that dangerious? what if you take off ur head benching? :)
    #12
    Size
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    RE: Static Contraction Training- big claims 2004/03/24 16:09:20 (permalink)
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    Not really practical is it?

    Could you really hold 2x your max benchpress weight with arms bent without risking failure and cutting yourself in half? I know for a fact my training partner couldn't even slow down a weight like that.

    As for squats... just the thought scares the **** out of me.
    #13
    Ozman
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    RE: Static Contraction Training- big claims 2004/03/24 22:56:22 (permalink)
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    quote:
    Originally posted by colchester

    Ozman, you say :
    ....................................................................
    For example for bench press, you would hold the bar with slightly bent elbows and not move it, starting with a weight 50% to 100% above your normal 1 rep max. When you can hold for 20 seconds you up the weight so you can only do 10 seconds.
    ....................................................................
    Isnt that dangerious? what if you take off ur head benching? :)




    Ohhhhhhhh..... now I get you. Well, if you take your head off benching it would be a setback for your routine.

    I haven't read the book so I don't know how each exercise is done safely. I know they use machines for some stuff, which would be safer. But they talked about benching and huge weights in the Anthony Robbins video, just not how to do it. In the video Robbins was shown in the gym doing a leg press on a lever action machine filled with weights, plus the two authors and another guy sitting on the machine for extra weight.
    #14
    DaveH
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    RE: Static Contraction Training- big claims 2004/03/25 11:59:07 (permalink)
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    I'm not sure what to make of this.

    Can someone explain this to me...

    When you do a farmers walk sometimes you wake up the next day, forearms are burning and bis. Even delts. But all you;ve done is hold the weight and walk with it.

    I may be wrong and someone will correct me but there seems to be a slight similarity here...

    By the way 12 weeks to judge a routine is not enough... Sounds like you need to eat more...
    #15
    gwaipor
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    RE: Static Contraction Training- big claims 2004/03/25 12:14:54 (permalink)
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    DaveH maybe your forearms and bi's are not used to working with endurance type of training


    as for pete sisco...i've read lots of bullsh1t written by him so he's lost all credibility to me
    #16
    CorbyPete
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    RE: Static Contraction Training- big claims 2005/03/31 13:02:04 (permalink)
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    all the above posts are rubbish.

    it does work, I know, i tried it. I was doing the regular high protein 3 day week workout etc. but the results i got within 2 weeks of the sisco training out-did anything i had done before.

    again i mention i had to stop because i bent my bench due to the immense weights involved, and my size made may giggle like a girl. well worth a 3 month trial, you wont go back to anything else.
    #17
    Merry
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    RE: Static Contraction Training- big claims 2005/03/31 16:03:31 (permalink)
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    A static contraction from what I’ve heard and read will only increase the strength in the section of the muscles used to hold yourself in that position, it can some times be useful for a specific sport i.e. down hill skiing as you will be required to hold yourself in the half squat position for quite a while and therefore the section of the muscle used will need to be stronger than the part that isn't. I personally don't think that it will aid either power lifters or bodybuilders but that's just my opinion!

    winners never quit, quitters never win
    #18
    CURLZ
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    RE: Static Contraction Training- big claims 2005/03/31 17:13:54 (permalink)
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    I may have misunderstood your post and if so ignore mine!
    But when you say static training is that the same as isometric training? if so, then this form of exercise can work for some people (me for one), i dont know the exact theory behind it but i found it great just to spice up my routine and shock the muscles- saying that I only tried this method for my arm and stomach exercises.

    Food is for fuel not pleasure (me!)
    #19
    Merry
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    RE: Static Contraction Training- big claims 2005/03/31 20:09:03 (permalink)
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    yeah they are the same thing, your right in saying that they bring quite good strength gains however the areas of the muscle that are not involved ti the exercise will not be so strong. But it can be good to add it into to a programme on a short term basis to change things up a little! although i wouldn't recomend using it for the intire work out prehaps just arms like you did!

    winners never quit, quitters never win
    #20
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