Why Minimal Time = Maximum Strength

In a moment I'll tell you how I came to know so much about how a human can get very strong very quickly. But first I want you to know what I mean by "stronger than you've ever been."

I mean, male or female - any age - I can show you how to get stronger than you were in High School, stronger than you were in college, stronger than you were that summer you spent working in construction, or on the farm or whatever!

And I'll guarantee you this, too. On every exercise you've ever performed, from bench press to barbell curls to lat pulldowns, you name it...you will achieve new personal records in all of them.

And, ladies, please don't be intimidated by the foregoing. Lifetime Strength is every bit as much for you as it is for any man, from total beginner to powerful athlete.

I'm Pete Sisco - Strength Training Expert

My name is Pete Sisco and I am the co-developer of Power Factor Training and Static Contraction Training and the co-author of six books on rational, scientific methods of bodybuilding. It is estimated over 200,000 people worldwide have trained using my methods.

These best-selling bodybuilding books have been written about in all of the best fitness and bodybuilding publications.

Over nearly 15 years I've conducted studies on athletes from bodybuilders to golfers to determine what exercises and training methods really work in the gym. Every step of the way I’ve applied the laws of physics and the analysis of mathematics to objectively measure what works best!

I also created a training website called MyStrengthCoach.com where thousands of my clients have used my training methods to lift over 1/2 a billion (yes, billion!) pounds of weight. It's hard to imagine how much weight that is...it's like lifting over 66,000 GMC Suburbans loaded with 500,000 people!

Tested Everything For The Most Efficient Workout

Who cares? The point is I have accumulated a lot of data over the years and I've tested every important hypothesis in order to find better and better ways to build strength and transform your body in the most efficient way possible: with shorter workouts spaced farther apart.

So everything I’m about to show you is backed up by real data that proves its validity. But I think you’ll see the common sense of it without going through all the data and explanation that is in those six books I mentioned. Because it’s really very simple…but:

Without Having This Knowledge You’ll Fail in the Gym…AFTER Wasting Months in Frustration and Lost Motivation (does that sound familiar?)

The 3 Laws of Muscle Growth

Yet this strategy is so simple, because it’s based on three fundamental laws of human muscle growth. And I’ll tell you exactly what those three laws are:

Law #1: Muscle grows in response to high intensity overload. That’s why we lift weights. Because just pumping your arm up and down all day won’t increase its muscle size or strength. But if you hold a heavy weight in your hand while you pump up and down, your muscle has to work at a higher rate of intensity…and that triggers new growth.

That’s easy to understand, right? So if you want to increase the size, strength and tone of, for example, your chest muscles…you’d do a high intensity chest exercise. But guess what? Nobody seems to know what exercises really deliver high intensity. Why can I say that? Because I actually measured the intensity of the ten most popular chest exercises and I know which ones really deliver. Look at this chart:

This chart shows the relative intensity of the ten most common chest exercises. Every time I go in the gym I see guys doing number 2 “to really blast the chest.” And number 4 is probably the most recommended chest exercise of all time!

What a joke!! As you can see for yourself, numbers 2 & 4 deliver only a fraction of the intensity of the best chest exercises. So doing the others is a waste of your time and effort because they can’t possibly deliver the results of the top exercises…and this isn’t my opinion, it’s a law of physics!

I also used multiple test subjects to scientifically determine the most effective and efficient exercises for biceps, triceps, forearms, upper back, lower back, shoulders, traps, abs and legs.

Knowing the importance of intensity and the exact exercises that deliver it best is the first step in engineering the ultimate training program. Now we need to know the second law:

Law #2: The higher the intensity of muscular output, the shorter the duration must be. This is another easy principle to understand. For example, humans can run really fast…but only for about 100 meters.

Or, humans can run for 26+ miles…but only at a slower speed. Fine. Now…can you guess how this law applies to maximizing the intensity of muscular output during a workout in the gym? Since I absolutely love graphs, I’m sneaking in another one…

If you want a very high intensity workout, it MUST be very short. But how many times have you been told to do an enormous workout routine that takes 1+ hours?

How can that possibly have the level of intensity of a routine lasting a total of 1 MINUTE?

It can’t. Again, this is not opinion…this is a universal law.

OK, do you see where we’re going so far?

That's Why Short Workouts Are Better

First you need to know the very best exercises for delivering the highest overload to each muscle group. Then you need to use those exercises in the best possible way to maximize overload and minimize the time spent doing it. And that’s very good news!

It literally means short workouts are more beneficial and efficient than long workouts. Wow! But it gets even better when you learn the third law:

Law #3: The more intense your workouts, the more rest you need between workouts. And since the way you keep progressing toward your muscle size and strength goals is to increase intensity on each workout…that means you train less and less frequently. Again, look at it visually:

With a low intensity workout, you don’t need very much rest time. That’s why so many people can start out lifting weights two or three times per week and make some progress.

But as you get stronger, your workouts get more and more intense…and you absolutely, positively need more time off. Yet how many times have you been told to keep training three days a week?

That strategy must ultimately fail. It leads to "plateaus," "staleness," thinking you are a "hard gainer," and all the other maladies that bodybuilders and athletes fall prey to, including fatigue and susceptibility to colds and flu, because universal biological laws cannot be broken. Ever. (P.S. The truly desperate turn to injecting illegal drugs as a means to cheat their body’s metabolism and safeguards. Ultimately, that will fail also. It has to.)

Don't Gamble On Bodybuilding Myths

Why gamble on testing gym lore and bodybuilding myths? I’ve just shown you the 1-2-3 of rational, effective and efficient strength training. Yet there is so much “advice” offered in gyms by people who have never scientifically tested any of the advice they give out. By listening to the free advice you can become paralyzed and totally frustrated!

Theory Into Practice

These aren’t principles I’ve just worked out “on paper.” These are principles proven in the gym by over 200,000 bodybuilders, athletes and just regular folks. Take a look at the results of one of the studies using Static Contraction Training.

Massive Gains In Just 10 Weeks ......Because It Works!

In just 10 weeks of Static Contraction, trainees (who were hardcore bodybuilders that had been lifting "heavy" for a long time and averaged about 38 years of age) achieved the following average gains: (If you are younger or have been training less than these hardcore lifters, you'll likely do BETTER.)

• a 51.3% increase static strength
• a 27.6% increase in one-rep max in full range of motion! (without doing full range lifts for 10 weeks!)
• a 34.3% increase in ten-rep max in full range of motion! (see above)
• gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle!)
• lost 4.9 pounds of fat
• gained 1/2 inch on each bicep
• gained 1.1 inches on chest
• gained 1.2 inches on shoulders
• lost 0.4 inches on waist

All of this was done with workouts containing less than 2 ½ minutes of exercise!

Have you had size and strength gains like the above in the last 10 weeks?

Huge Gains For Golfers Too

We did another study with some long-time golfers to see if static strength training would help a full-range-of-motion sport like golf.

It did...these 40-something golfers added up to 30 yards to their drives. But here is what is really interesting...look at the strength increases they achieved:

• Chest +58%
• Lats +60%
• Shoulders +57%
• Quads +86%
• Hamstrings +78%
• Abs 170%
• Low Back +58%
• Calf +51%
• Triceps +133%
• Biceps +72%
• Forearm (flexors) +87%
• Forearm (extensors) +93%
• Overall Average Strength Gain +84%

And get this...they achieved the above in an average of only 6.6 workouts taking an average of just 2.2 minutes of actual exercise!!!

That's 14.5 minutes of exercise time TOTAL... done over six weeks of time!! (By the way...the four women on the study outpaced the four men in overall strength gains...the men achieved a 73% gain and the women achieved 95%!)

Have your last seven workouts increased your strength 84%?!!!

No other training method has hard facts like these to back it up. That's just one reason why magazines like Muscle & Fitness, Flex, Muscle Media, Martial Arts Training and so many others have repeatedly hailed this training as "revolutionary."

And that is how Static Contraction Training works!

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