The key to getting the result you desire is to monitor
the development of your physique and determine when
you have the tone or definition you want then to switch
you training to a maintenance routine where you keep
everything the same. And on the subject of being “ripped”,
muscle definition is a function of muscle size and
low bodyfat. In many cases people would be satisfied
with their current muscle size if they had lower bodyfat
that revealed their muscles.
Q. You advocate not using
the whole range in lifting, but does this cause a
decrease in flexibility?
A. We've never specifically studied
whether partial range of motion strength training
decreases overall flexibility. The reason is that
we don't advocate any form of strength training as
a means to improve flexibility.
I can tell you that we did a study on golfers where
we used Static Contraction Training to improve their
strength and measure how it affected the distance
of their drives. (Increased up to 30 yards!) The participants
reported that their overall game was also improved
as well as their stamina on the course. But we did
not measure and quantify those particular improvements.
The more efficient and safe way to improve flexibility
is the way martial artists, yoga practitioners and
other highly flexible people do it. Stretch. There
is a good reason why you never see barbells in a yoga
studio. Trying to improve your flexibility while hoisting
a heavy weight is an invitation to injury.
My advice is completely separate and highly focused
workouts for each of the three pillars of physical
fitness: strength, flexibility and endurance. Mixing
different types of workouts is a bad compromise.
Q. I’ve been using
your methods for a few weeks and now I’ve maxed-out
the leg press and soon I’ll be near the maximum
on some of the other equipment. What can I do?
A. What a great problem to have!
I’ve been hearing this for years and I never
get tired of it. It’s wonderful to show people
how they can get stronger than they ever thought possible.
This really underscores how limiting conventional
training methods…and conventional training equipment
really is!
In the past I’ve told people about how they
can switch many exercises (leg presses, toe presses,
lat pulldowns) to unilateral exercises. That is, doing
one leg or arm at a time as a means to get more utility
out of the limitations of their equipment.
But in the next few weeks I’ll be telling you
a lot more about the revolutionary new exercise equipment
being manufactured by Explosive Fitness. I had a hand
in the development of this static contraction exercise
equipment so it was designed from the very beginning
to deliver massive overload in every exercise used
in an SCT workout. I have the latest versions of this
equipment and most of my family and I have been training
on it in recent weeks. It is truly amazing!! I really
mean that…it is just amazing and a joy to use!
All you do adjust the bar (or footrest) to where
you need it to be for your height and then push or
pull for all you’re worth. When you’re
done you press a button and a large digital readout
shows you the exact maximum weight you achieved. So
your leg press weight might be 2,327 pounds and your
bench press might be 293 pounds…and that’s
an exact measurement you just never get with conventional
equipment. Instead you have to estimate what your
maximum is by loading plates and you can never be
certain of exactly what you “had in the tank.”
Thanks to this new equipment, those limitations and
many others are now a thing of the past.
In the next few years I believe this equipment will
permanently change the way people exercise. That what
a higher technology always does. Here is their website.
Stay tuned for more updates.
Pete Sisco |
