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Women Bodybuilding

Static Contraction Training

Pete Sisco's Static Contraction Training

By Pete Sisco - Developer of Static Contraction Training

Static Contraction Training (SCT) workouts generate ultra high intensity by maximizing weight while minimizing hold times. In practice, a 200 pound hold for 5 seconds is more intense than a 100 pound hold for 10 seconds, even though the "work" performed is identical. (If you don't believe me - try it.)

Furthermore, performing a second set does not deliver twice the growth stimulation that the first set delivers. Successive sets continue to diminish in their effect.

This method of training requires a completely different mathematical formula to measure the intensity of exercises. The formula for Relative Static Intensity (RSI) is very complex, containing up to 16 mathematical operations per exercise, and has never been published. It remains a proprietary measurement used only by Precision Trainer.

When you perform SCT workouts the Relative Static Intensity (RSI) is calculated automatically when you enter your results. This measurement is then used to engineer you next workout to endure proper progression of intensity.

The ability to instantly calculate these measurements of intensity and to apply proprietary formulas of progression and recovery is what makes Precision Trainer so powerful and revolutionary.

Q. You created the Power Factor and Power Index measurements of intensity. Now I see Precision Trainer also uses "Relative Static Intensity" to measure exercises and workouts. Can you please explain more about them?

A. To precisely analyze and engineer a workout, it's critical to know the intensity of output at which a muscle or muscle group is working. Precision Trainer uses three different methods to determine intensity, depending on what type of workout is being performed. Without a measurement of intensity, workouts become no better than guesswork and trial and err. But with an intensity measurement, workouts can be precisely engineered to be maximally effective, efficient and productive... every time!!

Alpha Strength workouts are engineered to maximize the momentary intensity of each exercise. We measure this intensity with the Power Factor. A Power Factor (PF) is calculated by dividing the total weight lifted by the number of minutes it takes to lift that total weight. For example, lifting 100 pounds 8 times in one minute gives you a PF of 800 lbs/min for that particular exercise.

In order to ensure progressive overload, which is critical to reaching your goals, your next Alpha workout would need to generate a Power Factor greater than 800 lbs/min to be effective and productive in that same exercise. If the intensity was lower than 800 lbs/min there would be no trigger of growth stimulus... in other words, a wasted workout.

Beta Strength workouts are engineered to maximize the duration of intensity (rather than the momentary intensity) of each exercise. We measure this intensity with the Power Index. A Power Index (PI) is calculated by squaring the total weight lifted then dividing by the number of minutes it takes to lift that total weight, then dividing this very large number by 1,000,000. For example, if 4 sets were performed as follows:

Set 1: 100lbs x 12 reps

Set 2: 110lbs x 10 reps

Set 3: 110 lbs x 8 reps

Set 4: 120 lbs x 6 reps

All performed in 5.5 minutes (including rests between sets)

The calculation would be:

(110 x 12) + (110 x 10) + (110 x 8) + (120 x 6) = 4,120 lbs. total weight

4,120^2 / 5.5 min. = 16,674,400 /5.5 = 3,086,255

3,086,255 / 1,000,000 = 3.1 Power Index

In order to ensure progressive overload, which is critical to reaching your goals, your next Beta workout would need to generate a Power Index greater than 3.1 to be effective and productive in that same exercise.

All the best,

Pete Sisco