Static Contraction Training – Add Muscle in Only 10 Workouts


I don’t claim to be a historian or a cultural anthropologist but it seems to me that we live in the busiest, most hectic time in man’s history. Recent studies reveal many people get inadequate sleep, most households have two wage earners, families don’t eat together, commute times are high and even when people are supposed to be relaxing they are sending text messages, talking on their mobile phones or otherwise multitasking.

It seems like common sense that efficiency should be the most sought after element of almost every endeavor. People literally don’t have time to waste and if something can be done in 5 minutes, why would they spend an hour doing it some other way?

Efficiency is what static contraction training is all about. It is hands down the most time-efficient way to build strength and muscle mass and to garner the health benefits that go along with increased fitness. Five exercises – five seconds each – and once or twice a month workouts.

I recently received and e-mail from a 57-year-old trainee using the 30 Day Quick Start Program, Carl Washburn, Jr., who attained these results in 10 workouts:

Starting weight: 179.8 lbs
Ending weight: 186.8 lbs
Beginning body fat: 27.4% (approx 49.3 lbs)
Ending body fat: 22.8% (approx 43.0 lbs)
Total mass gain: 13.3 lbs
Total fat loss: 6.3 lbs
Average strength gain across all exercises: 49%

Many people would be impressed with the above achievement, and rightly so – 13.3 lbs of new muscle in 10 workouts! But it’s the efficiency of it that is really the impressive element. Those gains were achieved with 10 minutes of actual exercise. Ten minutes! (It would have been about 2.5 minutes but Carl was recovering from a previous full range injury and used slightly lighter weights and longer static hold times.)

My friends, even though I’ve been writing about this stuff since 1992 the truth can be very simply stated. Building muscle is not rocket science and humans have been doing it for many thousands of years. The human body is already set up to do it for you. If you stand in the sun your skin will automatically get darker, if you lift a heavy weight your muscles will automatically get stronger.

All you have to do is make sure the weight increases from workout to workout. But how many people in the gym do you see assiduously keeping track of every weight, set, rep and time it takes to complete them? Most people lift weights completely oblivious to the concept of intensity.

Static Contraction training has proven that new muscle will be stimulated after as little as 5 seconds of proper stimulation. If you want to do more than that it’s a matter of personal preference, not biological need.

When I look at Carl’s results I ask, if a busy person can achieve results like that in 10 minutes of training time spread over a month, why on earth would he choose to do 60 minute workouts 3 days a week for 52 weeks a year?

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About Author

Pete Sisco

Pete Sisco has been innovating efficient, productive training methods since 1992. He is the inventor of the Power Factor, Power Index and Relative Static Intensity measurements and co-author of Power Factor Training, Static Contraction Training and many other strength training books. See my profile page for more information!

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