Thanks to the Internet, there’s an enormous amount of information available on bodybuilding and strength training. An article about “here’s what worked for me” is not as broadly applicable as , “here’s what worked for thousands of trainees.” In this Special Report I’m going to show you what is necessary for everyone.
My name is Pete Sisco and I am the co-developer of Power Factor Training
and Static Contraction Training and the co-author of seven related books, all published by Contemporary Books / McGraw Hill.
• Power Factor Training — A Scientific Approach to Building Lean Muscle Mass
• Power Factor Specialization — Chest & Arms
• Power Factor Specialization — Shoulders & Back
• Power Factor Specialization — Abs & Legs
• Power Factor Logbook
• Static Contraction Training — How to Gain Up To 25 Pounds of Pure Muscle
Mass in 10 Weeks
• The Golfer’s Two-Minute Workout — Add 30 Yards to Your Drive in Six Weeks
I am also the editor of IRONMAN magazine’s five-book series published by Contemporary Books / McGraw Hill.
• IRONMAN’S Ultimate Bodybuilding Encyclopedia
• IRONMAN’S Ultimate Guide to Building Muscle Mass
• IRONMAN’S Ultimate Guide to Natural Bodybuilding
• IRONMAN’S Ultimate Guide to Bodybuilding Nutrition
• IRONMAN’S Ultimate Guide to Arm Training
Since 1992 I’ve been applying the fundamentals of math and physics to the issues of strength training and bodybuilding. I’m an advocate of science, measurement and analysis of what really works in the gym and particularly of finding ways to make training more efficient and effective.
Power Factor Training and Static Contraction Training have received worldwide attention. It is estimated that more than 150,000 people have used Power Factor Training and Static Contraction Training. This is a very simple element of human physiology that has been in operation for (according to anthropologists) over three million years…before fancy exercise equipment, before training “systems” and before nutritional supplements.
The muscles of the human body respond to the intensity of overload in a similar way that skin responds to the intensity of sunlight. A demanding, high intensity workout sends a message to the central nervous system that says, in effect: “This much work is so draining that our existing muscle strength can’t sustain it…we better build some new muscle so work at this intensity isn’t so taxing.” And after the new muscle appears, you can repeat the process with a new, higher intensity workout and build even more muscle.
Once you realize that all muscle-building progress stems from high intensity overload, you’ll begin to understand why I’ve had such a fixation on trying to quantify it. Which has more intensity? Trying to find a way to quantify this all-important intensity of muscular output is what led to Power Factor Training, then to Static Contraction Training and ultimately to the Precision Trainer, which can do all the calculations automatically.
Anyway…the first thing you must know if you want to make mass and strength gains is that high intensity overload is absolutely indispensable!!
Suppose you go to the gym today and determine that the highest intensity overload you can generate for, let’s say, your triceps, is 11 reps with 190 pounds doing a close-grip bench press. (Unless you are
trying to just maintain – not build – muscle mass.) To be productive, every exercise in every workout should be engineered to deliver at least slightly higher intensity than the last workout.
Can you make progress every workout? And you can get measurable results from it – every time – if you train rationally. High intensity and progressive overload are absolutely, positively necessary
if you want to make gains in muscle mass and size. There is just one catch…you can’t accomplish both of them on a fixed training schedule.
Frequency of training is one of the most misunderstood elements of productive bodybuilding. One of my litmus tests as to whether a training article, book or course is worth anything is to look at how training frequency is addressed. If it says, "Train 3 days per week, Monday, Wednesday and
Friday."...I know it's a useless program.
Why? Because you can't have both PROGRESSIVE overload and a FIXED training
schedule. And even if you manage to clear all those hurdles, you’ll soon hit a plateau and stop making progress with your physique. A consistently productive program requires a variable training frequency. You need to analyze your recent rate of progress and adjust your training frequency to ensure full recovery before your next workout. But some people like to workout as often as possible and some want maximum efficiency. to workout as little as possible while still achieving their goals.)
Fortunately, when you complete a workout there is a range of time over which your next productive workout can occur. The limits of the range are the first day you can return to the gym without overtraining and the last day you can return to the gym without undertraining.
For example, if today's workout was on the 1st of the month, you might be able to return to the gym fully recovered as early as the 6th and perform a productive workout. For example, when
you first start training your workouts won’t be very demanding and your body might only need, perhaps, 18 hours to recover. In fact, they perform workout “A” then wait six weeks and do workout “B”…so it’s 12 weeks between the same exercises for the same muscle groups…and
they make progress EVERY workout. This isn’t just my opinion…it is an absolute law of nature and it has been for over three million years.
How To Apply This Knowledge Next time you go to the gym, ask yourself:
• Is this exercise delivering the highest possible intensity to the target
muscle(s)?
• How do I know for sure that today’s intensity on each exercise will
be greater than last workout’s intensity?
• How will I know that I’ve fully recovered from my last workout?
About your gift:
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| 3 Things you must know for Mass and Size Gains |
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