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Four Workouts From Today You Can Be Stronger Than You've Ever Been!

My name is Pete Sisco and I have developed a better way to lift weights and build muscle.

I’ve been telling people about it for a several years. I’d like to explain my training to you as if you and I knew each other and you just wanted plain talk without the psychological sales tricks used to manipulate and pressure you.

Here goes.

There is a huge amount of confusion in the realm of strength training, or weightlifting or bodybuilding or whatever name you want to give to the task of making your muscles and body stronger. I think the confusion is spread deliberately so that people become reliant on ‘experts’ to help them. As George Bernard Shaw said, “Every profession is a conspiracy

against the layman.”

But the honest truth is there are only a handful of very easy to understand fundamental rules that govern muscle and strength building. And once you know what they are you can quickly tell whether or not a training method is rational. I’ll tell you those fundamentals right now.

The Law of Muscle Fiber Activation

Every muscle basically consists of million of individual muscle fibers. When it receives an electrical signal from the brain a fiber contracts and becomes smaller. To visualize, picture a one inch long.... More Click Here!

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That simple function is responsible for all movement in the human body. From a watchmaker’s fine tinkering to swinging a sledgehammer, muscle fibers create all motion.

OK, here is the important characteristic we need to know about. When a muscle fiber is activated it contracts completely, not by degrees. So it either contracts fully or it does not contract at all.

Who cares?

You do (or, at least, you should), because this fact – above all others - determines how you should stimulate your muscles to get bigger and stronger. For example, when your biceps muscle tries to curl a dumbbell that is 30% of the maximum you could lift it does not activate 100% of the muscle fibers to contract with 30% of their power. They can’t do that. They can only contract fully and completely. What happens is 30% of the fibers contract fully, lifting the dumbbell, and 70% of the muscle fibers do nothing and therefore – this is important – 70% of the fibers receive no stimulation to grow bigger or strengthen.

That’s the way muscles work. It’s been known for nearly a century and it’s simple to understand. Your body only uses the muscle fibers it needs to use and no more. This is the law of muscle fiber activation and it’s why we need to lift heavy weights if we want to stimulate as much of a target muscle as possible.

Muscles Must Be Stimulated In Order To Grow

The second critical concept is also very easy to understand. For this concept the analogy of the suntan is often invoked. Your skin has the ability to adapt to bright sunlight by growing darker. It will do this only if it must and only if the stimulation is sufficient. Sit under a shady tree or a car’s dome light and you get no tan. Everyone understands that.

Muscle also has the ability to adapt by growing bigger and thus stronger. But it will do so only if the stimulation is sufficient. Lift a relatively light weight and there is no need for your body to adapt. Lift a relatively heavy weight and you get stronger. And, just like the tan analogy, you can get slightly stronger (a bit of a tan) or maximally stronger (a very dark tan).

Stimulation is the indispensable condition. Studies at Harvard University proved that muscle grows even without testosterone, growth hormone, insulin and even food! Obviously, none of those is desirable, but the point is stimulation is the central issue if you want to build bigger, stronger muscles. In fact, even if you injected steroids, HGH and a bunch of the other misused and abused drugs into your body but did not lift weights, you would not grow new muscle.

Recap

OK, so far we know this.

a) Muscle will only grow if it is stimulated to grow.
b) The required stimulation is the use or activation of many muscle fibers.
c) The way we activate the most muscle fibers is by lifting the heaviest weights possible.

(Note to women. ‘Heaviest weight possible’ might be 20 lbs for you so please don’t be intimidated by what could be construed as macho talk. ‘Heavy’ is a relative term. So don’t go away, this training really will help you reach your weight and fitness goals.)

So far we don’t need any experts or professionals to understand that, right? And it meets the common-sense test; if you want to get stronger you need to lift weights that are heavier than you are used to lifting. And, your body will only adapt if it needs to adapt. Nothing controversial there.

Knowing a, b & c, How Can We Engineer a Better Workout?

We lift weights because muscle grows in response to high intensity overload. 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 what intensity they really generate.

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 might be the most recommended chest exercise of all time. But as you can see for yourself, numbers 2 and 4 deliver only a fraction of the intensity of the best chest exercises. So doing the others is inefficient and 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. The very best exercises for each muscle group are the ones used in my workouts.

Knowing the importance of intensity and the exact exercises that deliver it best is the first step in engineering the ultimate training program. Because it's only logical to use the exercises that activate the most muscle fibers.

Next, we need to know about a second aspect of human strength.

Time vs. Duration

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…

With my training, each exercise is completed in 5 seconds. Because I know the longer you can lift a weight, the lighter is has to be. And remember how we talked about a lighter weight only activating 30% of muscle fibers? Well, we want to use weights that activate as close to 100% as we can get. That means they have to be heavy...and that means we can only lift them for a very short amount of time.

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 less than one minute? It can’t. Again, this is not my opinion…this is a universal law.

OK, do you see where we’re going so far? 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 next law of human physiology:

The more intense your workouts, the more rest you need between workouts.

Since the way you keep progressing toward your muscle size and strength goals is to increase intensity on each workout, it means you train less and less frequently as you get stronger.

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 a program of lifting weights two or three times per week and make some decent 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 “hardgainer” and all the other maladies - including fatigue and susceptibility to colds and flu - to which trainees fall prey. Because universal biological laws can not be broken. Ever. (P.S. The truly desperate turn to injecting illegal drugs as a means to cheat their body’s metabolism and natural safeguards. Ultimately, that will fail also but with even worse health consequences.)

Below is an illustration of the training frequency of my Static Contraction method compared to conventional training. The conventional trainee sticks to a Monday, Wednesday, Friday schedule which allows gains initially. But as the workouts get more intense, his body does not have time to fully recover and then trigger new muscle growth. So he can't make steady progress. That's why most people in the gym have been bench pressing and leg pressing about the same weight for year after year. Sound familiar?

See how the Static Contraction trainee alters his workout frequency as he gets stronger? That is the secret to making steady, consistent progress. By the time you're strong enough to lift a ton on the leg press you'll need to work out once every 3 to 6 weeks...about as often as you get a haircut. And you will make progress on every exercise on every workout. That's efficiency!

Vanity vs. Health

The real value of rational, productive strength training is the health benefits derived from it. By in large, the people who buy my products are past the age where bulging biceps and 'bowling pin' forearms are their #1 objective. To be sure, everyone wants to look his or her best and have a trim, toned appearance. But the enduring value of being stronger lies in other known health benefits.

Those benefits are well established in medical research. Productive strength training delivers:

• Lower blood pressure
• More lean (muscle) mass
• Higher fat burning 24/7
• Increased natural HGH and testosterone
• Increased libido
• Increased HDL 'good' cholesterol
• Improved cardiac function
• Lower bodyfat
• Greater bone density
• Stronger tendons and ligaments
• Increased energy
• Improved, toned appearance
• Increased sense of well-being

Those are honest, scientifically validated benefits of productive strength training. Unlike many areas of science and medicine, there is no opposing opinion that says, "That's not true, people are better off not exercising and having less strength and muscle." The evidence is overwhelming that productive strength training is enormously beneficial.

In fact, the percentage of muscle a person has is used as a "biomarker of aging". So having more muscle literally means you are a younger person, despite when your birthday is.

As a middle-aged man, I want every single one of the benefits on that list. But...and this is a BIG 'but'...I want them with as little time and effort as possible.

I know some people like to go to the gym every night after work and spends hours working out. Then spend their weekends doing the same. That's just fine for them, but that's not me. I have other interests that require my time so I want to do the absolute minimum exercise in order to get the enormous health benefits on the above list. If that sounds like you too, then Static Contraction is for you.


Fastest Known Method to Build Muscle and Increase Strength

I've spent over 15 years working on the issue of efficient strength training and I've developed a complete methodology that allows anyone to achieve his or her absolute maximum strength with the absolute minimum time investment.

My method works so well that a person can get strong enough to lift a car after less than 60 seconds of total training time. There's a claim you won't see anywhere else, including from your local personal trainer. (Who wants you in the gym as often as po$$ible.)

Do I hear someone saying, "C'mon? 60 seconds? Really?" Yes, and here is how it works. When you do Static Contraction exercise you maximize the intensity (and benefit) by decreasing the duration of the exercise. So each exercise is performed in just 5 seconds. So 60 seconds of total training time involves 12 workouts spread over the exact length of time your body requires. Done properly, each of those 12 workouts will deliver an increase in strength. (Isn't that the whole point of lifting weights in the first place?)

And each workout you do will contain 5 different exercises (10 exercises in total) so a workout represents just 25 seconds of actual muscle training.

You can perform my workout in any gym using conventional equipment. Ultimately, if you chose, the revolutionary Static Contraction methodology will make you stronger than you’ve ever been in your life because you’ll be training a new, super-efficient way using ultra high intensity but very brief and relatively infrequent workouts.

The truth is any training method that involves lifting heavy weights will work to some degree and for some period of time. What my training method offers you is a method that requires the minimum possible time investment and, because of meaningful measurement, the ability to sustain your strength and muscle mass month after month and year after year.

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 you’ll do it without drugs and without wasting your time in the gym with needless workouts.

And, ladies, please don't be intimidated by any of the foregoing. This is every bit as much for you as it is for any man, from total beginner to powerful athlete. In fact, Chapter 3 is called "Women, Muscle and Fat Loss" and it specifically talks about how women have been lied to on the subject of strength training. (Think about those magazine pictures of perfect models holding a pink, one-pound dumbbell. Please. Women are meant to be strong and they have the same muscle physiology as men.)

My best-selling strength training books have been written about in all of the best fitness and bodybuilding publications. For over 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! It is estimated over 200,000 people worldwide have trained using my methods.

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.

In just 10 weeks of Static Contraction, trainees (who were hardcore bodybuilders who 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
• lost 0.4 inches on waist
• gained 1/2 inch on each biceps
• gained 1.1 inches on chest
• gained 1.2 inches on shoulders

All of this was done with workouts containing less than 2 ½ minutes of exercise. Have you had muscle size and strength gains like the above in the last 10 weeks?

And guess what? We later determined this protocol was not the most efficient and effective method. (The optimal method is in Train Smart 2009.)

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%

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 in 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, Men's Journal and so many others have repeatedly hailed this training as "revolutionary."

Train Smart 2009 is absolutely loaded with new, useful information you can apply in your very next workout.

You spend hundreds of dollars to join a gym or to buy your own equipment. You probably spend hundreds on healthy food or nutritional supplements to prepare your body for building new muscle…but you can not make consistent, productive muscle gains without a proper training method.

Why subject yourself to the wear and tear of workouts week after week and month after month with little or no improvement? Why perform even one more unproductive workout? Don’t throw away another dollar driving to the gym to do a useless workout or gulping down a supplement that can’t help you if you haven’t stimulated muscle growth in the first place.