SalePage : Pete Sisco – Train Smart
FileType : 1 eBook – PDF, 1 CD – MP3,1 DOC
1 eBook (PDF), 1 CD (MP3,1), 1 DOC
Gaining strength and muscular mass is very straightforward and easy when done correctly rather than making frequent gym blunders. The issue is that there is a lot of ambiguity and contradicting information and recommendations in the realm of strength training. But the plain truth is that people have been growing muscles for thousands of years, and there are just three fundamental concepts you need to comprehend. Every workout will result in increased muscular strength and growth if you follow all three concepts. I’ll go over these three ideas in detail later, but first, let me show you some of the most typical mistakes individuals in your gym make.
Incorrect Exercises
Have you ever seen an ad for an exercise equipment that claimed to provide “over 200 exercises?” As an example, consider the triceps muscle. Some workout machines include a variety of triceps exercises. Some training plans include doing two or three triceps workouts each time. Why? When you rate those exercises by the amount of overload they produce to the triceps, you’ll notice that the majority of them provide very little overload and stimulation. They are the incorrect exercises. Why not try the clever workout that is ranked number one for providing triceps overload?
Incorrect Techniques
The entire purpose of lifting weights is to apply an artificial load to your muscles, stimulating them to grow. Assume there were two ways to complete an activity. One strategy requires you to lift a far less weight than you are capable of lifting while increasing your chances of damage. The alternative method permits you to lift the utmost heaviest weight feasible while reducing your risk of harm. Isn’t it obvious which would be a mistake and which would be wise? Your gym members are using incorrect technique.
Incorrect Training Schedule
Every strength training program is designed to help you get closer to your objective. What’s the sense of working out if you’re not making demonstrable progress? Nonetheless, almost every weightlifting routine recommends doing the workout three times each week. Forever and ever. They say train with the same program indefinitely, regardless of whether you progress, plateau, or regress – regardless of whether you are male, female, young, elderly, pre-diabetic, or great athlete. That, my friends, is just incorrect! The smart training program has meaningful, actionable measures for every activity on every workout, and as soon as you see you aren’t making progress, you change your timetable to allow for extra time for full recovery and the growth of new muscle. Only when you have grown stronger should you return to the gym and lift greater weights.
Incorrect Gym Advice
Every gym is brimming with tips. The trouble is that so much of it is based on nebulous notions (I won’t call them principles) like ‘No pain, no gain,’ or speak of’shocking your muscles’ and then ‘confusing your muscles.’ Again, there is no way to quantify or even approximate how much pain, shock, or bewilderment you should experience throughout each session. It’s not just incorrect, but also ridiculous.
Smart Training
My name is Pete Sisco, and I’ve invented a new approach to lift weights and gain muscle. I’ve worked on the topic of efficient strength training for over 15 years, and I’ve devised a full approach that allows anyone to attain their absolute maximum strength with the exact little time input. Over 200,000 sportsmen and average people in over 100 countries have used my methods.
What Others Are Saying About Smart Training with Static Contraction
The 3 Undisputed Strength and Size Gain Principles
The three concepts listed below are not debatable. As I previously stated, these are well-established concepts that have allowed people to gain muscle for thousands of years. Every session, if you follow all three concepts, you will see progressive increases in muscular strength and growth.
1. Muscular Overload at High Intensity
If you’ve ever read about weightlifting, you’ve probably come across the term “high intensity.” Many novels have been published with those words in the title, as have numerous magazine and web articles. It is a genuine idea that muscle development must be fostered by high intensity output. Lifting weights is done to provide a burden on our muscles. When muscles are required to operate at a high intensity, the brain signals to generate new muscular tissue. Want to know what the most common error in high-intensity training is? There is no standard! None. Everyone who talks about the intensity of a workout lacks a unit of measurement. In science, the intensity of sound is measured in decibels, the intensity of light is measured in lumens, and there are many more measures of intensity. I invented two measures of muscle output intensity, the Power Factor and Power Index, in 1992. Later, I discovered a technique to simplify the measurement, which we now use. When you have a meaningful assessment of the intensity of every activity you do, you can detect improvement, plateaus, and regression from the start. That ensures that the first principle – real high intensity overload – is followed.
2. Gradual Overload
The second premise is that in order to continue increasing, the overload must be progressive from session to workout. Muscle development stops if the progression stops. There is no incentive for your body to create new muscle if you lift at the same amount of overload every exercise. The incorrect method to train is to never know the exact overload on each exercise from workout to workout. This is known as training blindly. And that’s insane. Knowing the percentage of gain you obtained on each exercise last workout and what goal weight would be acceptable for today’s workout is the smart method to train. That ensures that the second principle – real progressive overload – is followed.
3. Muscle Growth Comes After Complete Recovery
When your body is stressed, its first aim is always to recuperate. Many waste products are produced in the body after a hard workout and must be processed and eliminated. That need time. Only until that procedure is completed can the body devote its energy to the development of new muscle tissue. It’s also easy to see how a light and easy workout would require less recuperation time than a heavy and challenging activity. Furthermore, your level of conditioning influences recuperation time. The level of overall stress in your life outside of the gym also matters. In truth, a variety of factors might influence how long it takes your body to fully recover. So a fixed training schedule (such as ‘three times a week’) that required you to do a workout regardless of the (1) high intensity of your previous workout, (2) the amount of progression (or lack thereof) on your previous workout, and (3) that your full recovery had not yet occurred would be the wrong thing to do. The wise method to train is to continually track your exact development using a meaningful measurement of your growth from session to workout to discover how long it takes to attain complete recovery – and new personal records. This can be as little as two days at first, but as you grow stronger and the intensity of your exercises increases, your body will require longer time between sessions – and your data will show how long you personally require under your conditions. That’s the sensible method to ensure the third guideline is followed – complete healing before the following session.
Thousands of trainees have shown and validated it.
These aren’t ideals I devised “on paper.” These are the ideas that have been demonstrated in the gym by over 200,000 bodybuilders, sportsmen, and normal people. Examine the findings of one of the studies that used static contraction training. Trainees (hardcore bodybuilders who had been lifting “heavy” for a long period and averaged around 38 years old) experienced the following average increases in just 10 weeks of Static Contraction:
All of this was accomplished with exercises lasting less than 2 12 minutes. Have you had similar muscle growth and strength increases in the previous 10 weeks? What’s more, guess what? We later discovered that this procedure was inefficient and ineffective. (The best strategy is described in Train Smart.) We conducted another research with several seasoned golfers to determine whether static strength training would benefit a full-range-of-motion activity like golf. (It did, these 40-something golfers gained up to 30 yards on their drives.) But here’s the intriguing part… Consider the strength gains they obtained:
They accomplished the aforementioned in an average of 6.6 sessions and 2.2 minutes of physical activity. That’s a total of 14.5 minutes of workout time spread out across six weeks. (By the way, in terms of total strength increases, the four women in the study surpassed the four males.) The males improved by 73%, while the women improved by 95%.) Have the past seven sessions enhanced your strength by 84%? No other training approach has actual data and measurements to back it up like this. That is only one of the numerous reasons why magazines such as Muscle & Fitness, Flex, Muscle Media, Martial Arts Program, Men’s Journal, and many more have called this training “revolutionary.” Train Smart is jam-packed with new, helpful knowledge that you may utilize in your next workout. You spend hundreds of dollars to join a gym or purchase your own exercise equipment. You undoubtedly spend hundreds of dollars on nutritious diet or nutritional supplements to prepare your body for muscular growth… However, without a correct training program, it is impossible to achieve regular, productive muscular increases. Why put yourself through the rigors of blind exercises week after week, month after month, with little or no progress? Why bother with another ineffective workout? Don’t waste any more money traveling to the gym for a pointless workout or ingesting a product that won’t help you if you haven’t triggered muscle growth in the first place.
You’ll Never Hear About These Techniques Elsewhere
Train Smart isn’t a repeat of everything you’ve heard in the gym or read in books, periodicals, and online forums. Years of creativity and experimenting resulted in a radically efficient new technique to train.
Discover Your True Maximum Weight
When people train incorrectly, they never raise the maximum weight possible for any exercise or muscle group. We conducted a short trial with nine subjects who performed lat pulldown repetitions to failure. “Failure” implies they were unable to complete another rep and their lat muscles were completely tired. They were all certain they couldn’t go on. Then we quickly converted them to my clever Static Contraction approach, and they were all able to lift and hold double the weight they had previously used with their supposedly weary lat muscles. Lifting to failure with a low weight is one thing; lifting to failure with your real max weight is quite another. It’s also a wiser approach to train. We conducted another short experiment that revealed that performing an activity with 50% of one’s maximum weight decreases the intensity of overload to 5.2 percent of one’s maximum intensity. That is not a high level of intensity. Trying to induce muscular growth with 5.2 percent of your strength is a mistake. From your first smart workout, Train Smart will show you how to produce intensity that your muscles have never – ever – experienced before.
Instead of Blindness, Use Benchmarks
Nothing can be termed a science until it is measured. Here are two typical bench press sessions to demonstrate what I mean.
Which one produced the most intense overload? What do you think? It’s a trick question. The solution is mathematically impossible to know. Why? Because measuring intensity requires knowing how long it takes to complete those workouts. Here are the dates and times:
So, was Friday’s workout with 5 pounds heavier on the bar gradually more strenuous than Monday’s workout, and did it generate new muscle growth as a result? Nope. The intensity was down 3%, indicating that you were not as powerful on Friday as you were the previous Monday – implying that you were not totally healed. More specifically, you did not induce new muscle development. Oops. A pointless excursion to the gym. Again. In fact, it’s worse than being squandered. It implies you’ll need even more time to heal now that you’ve created a deeper hole for your body to escape from. See why individuals are dissatisfied and perplexed about why they aren’t receiving the outcomes they deserve? This is the exact opposite of how 99 percent of the individuals at your gym train. The ideal method to train is to replace unneeded blindness with clear benchmarks.
Saturation Workouts vs. Sustainable Workouts
cverything but the kitchen sink into almost-daily workouts that become longer and longer as the weeks go by. Remember those three unquestionable rules of strength and size gains? 1) is it high intensity, 2) is it increasing overload, and 3) is it recuperation before growth? Those fundamentals do not vanish with each new fad workout. Furthermore, these high-intensity fitness routines are seldom sustainable. This is due to the third principle: recuperation must take place before you can create new muscle. The incorrect method to train is to incorporate every activity imaginable into your regimen in the hope that some of them may pay off. The sensible method to train is to design a routine that you can utilize for the rest of your life in a planned, measured, and sustainable manner.
Instead of Frustration, Use Motivation
Training errors inevitably result in halted growth and dissatisfaction. Changing workouts to ‘keep things new,’ or bouncing from strategy to strategy to ‘confuse your body,’ is poor advise from folks who lack real tools to help you plan and monitor outcomes. Making improvement is the best motivator! Meaningful measurement of your progress on each exercise gives its own drive, causing you to anxiously anticipate each session and return to the gym with fresh goals in hand – that’s the smart way to train.
More energy translates to less wear and tear on your body.
Exhausting workouts that leave you feeling tired and lacking energy for days are the incorrect approach to train. With blind repeated sets and repetitions, several inadequate exercises for each muscle group, and highly frequent sessions, these long, brutal workouts also enhance the wear and tear on your body. And, because these incorrect routines require you to return to the gym before you’ve fully recovered, they increase your risks of suffering a catastrophic injury. Fatigue and large weights do not mix. The ideal method to train is to do short, infrequent sessions that are never squandered. This gives you a lot more energy outside of the gym and reduces the wear and strain on your body.
Creating a Smart Workout
The Best Workouts:
It’s suddenly easy to tailor your workouts if you grasp the three indisputable principles of strength and size growth and have a technique to assess “high intensity.” This indicates that the erroneous “crazy” “intense” saturation exercises are being replaced with clever sensible, efficient, and sustainable workouts. Consider the following chart, which shows the relative intensity of the 10 most frequent chest exercises:
I see men performing number 2 “to really blast the chest” every time I go to the gym. And the fourth exercise is maybe the most recommended chest exercise of all time. However, as you can see, numbers 2 and 4 only provide a quarter of the intensity of the optimum chest workout. As a result, performing the others is inefficient and a waste of your time and effort because they will not produce the same effects as the top exercise. And this isn’t just my opinion; it’s a physical law. We also employed a large number of test participants to establish the most effective and efficient workouts for the biceps, triceps, forearms, upper back, lower back, shoulders, traps, abs, and legs. Train Smart uses the top-ranked workout for each muscle group. Knowing the value of intensity and the workouts that best offer it is the first step in designing the optimal training program. Because it makes sense to choose activities that engage the most muscle fibers.
The Appropriate Time:
To design a profitable exercise, keep in mind that the higher the intensity of any muscle output, the shorter the period must be. This is a simple idea to grasp. Humans, for example, can sprint extremely quickly for around 200 meters. Humans, on the other hand, can run for 26 miles or more, but only at a slower pace. Fine. Can you understand how this law applies to increasing the intensity of muscle output during a gym workout? It indicates that maximal intensity must be obtained while keeping duration to a bare minimum. Consider the following:
Look at that list! If that came in a pill it would be worth millions.
Those are honest, scientifically validated benefits of productive strength training. 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. If you want these health benefits and you want them with as little work in the gym as possible then Static Contraction and the Train Smart workout is for you.
Every time you go to the gym, you’ll know exactly what to accomplish on every exercise in order to meet your goals. No guesswork. No going by “feel” or “instinct.” You’ll have your exact objectives in black and white.
If I haven’t already convinced you to try my training method, let me give you give you 11 reasons:
Proven Success: Train Smart has a very successful track record over more than a decade. Perhaps you heard about Static Contraction training from Tony Robbin’s ‘Get the Edge’ self-improvement program. Perhaps you heard actor Anthony Hopkin’s telling Conan O’Brien about how he used SCT to get in shape. Or maybe you just talked to one of the 200,000+ regular folks who have successfully used my training in 100 countries around the world. If you think about those facts you’ll realize it just doesn’t happen unless a training system honestly works.
Math and Science: Train Smart is build upon a foundation of rational, tested principles, not gym lore and mythology. When I tell you something, it is a fact you can test and verify for yourself right in the gym. I use principles of math and physics, not the ‘no pain, no gain’ macho crap. And my premises have been tested countless times in gyms all over the world by regular guys like you.
III. Works for You: Because Train Smart is based upon universally true principles, it works for men and women from total beginners to advanced trainees. So the workout will start working for you on your first trip to the gym. And it will keep on working because it is engineered to deliver progressive overload at the proper time your body needs it to trigger growth.
Best Exercises: You won’t waste your time with unproductive and unnecessary exercises. When I tell you a particular exercise is the best one for your triceps, quads or other muscles you’ll know it’s true, because I tested the overload per unit of time for dozens of exercises for each muscle group. So you’ll do the exercises with the most ‘bang for the buck’ every time. That means no wasted time or wasted effort on overtraining and insufficient recovery.
Set New Records: Train Smart allows you to exercise in your strongest and safest range of motion. So, right from your first week, you be setting new personal records in every exercise. You will lift more weight than you ever believed you could. I guarantee it. I work with women who leg press over 1,000 pounds. Many men get over a ton. Your bench press weight will soon be more than double what you lift now in your injury-prone full range training.
Short Workouts: Train Smart uses ultra-intense, ultra-brief exercises, so your workout will involve 25 seconds of actual exercise. Yet these workouts will be more effective than whatever you’re doing now. Like to spend more time in the gym? Fine, do some cardio and burn off some extra calories. But don’t waste time and recovery resources lifting weights you don’t need to lift.
VII. Fewer Workouts: Train Smart shows you a simple method to exactly monitor your recovery so your workouts will be spaced father apart and you avoid the chronic overtraining of other training methods. That means fewer trips to the gym and more time for the things you enjoy more.
VIII. It’s Fresh: Train Smart is not the same-old, same-old with three sets of ten reps, multiple exercises for each bodypart and the Monday, Wednesday, Friday grind. You’ll have a lot of fun and positive feedback with my training. You’ll lift more weight, not be as tired and exercise will actually be something you look forward to.
Motivation: Repeated and continued success in the gym is the most motivating thing in the world. You’ll eagerly anticipate every workout and you’ll have a clear, specific goal for each exercise. You’ll see what I mean the first time your last bench press was in the high 200’s and your goal for this workout is 300+. The same goes for every other exercise; improvement equals motivation.
Value: Train Smart costs less than one session with a personal trainer, less than one month’s gym membership, less than one bottle of nutritional supplements. Yet it contains the exact knowledge that you need now to ensure your success in the gym. And this knowledge has no expiry date.
Get it Now: Train Smart is an e-book you can download and be reading two minutes from now. So no matter what corner of the world you live in, you can get the knowledge you need to make today’s workout the most productive workout you’ve ever experienced. I just want the e-book and bonus audio seminar for $17 and I’ll do my own tracking and engineering.
P.S. I created a terrific bonus for this offer. You will also receive the Static Contraction Audio Seminar to download free with your Train Smart e-book purchase. This seminar is loaded with information about training and you can play it on your computer, iPod or other mp3 player.
The 30-minute Static Contraction Seminar is loaded with useful information that covers the fundamental principles upon which the training is based, including:
How muscle fibers are stimulated
The role of intensity
The Law of Muscle Fiber Recruitment\sThe truth about toning, shaping and maximum muscle development
What Static Contraction does and doesn’t do for your fitness level
The phases of muscle growth
Recovery and other exercise
Innate adaptability to exercise
Three principles of exercise science and physics
The basic assumption of Static Contraction Training
The most important element of strength training
Misinformation you will encounter
An experiment to demonstrate the value of weight vs. distance
Lifting weights and joint pain
Choosing the best exercises
How women are lied to every day about training\sWorkout lies from men’s magazines
Why Static Contraction might NOT be for you
You can be listening to the seminar five minutes after your purchase.
Reviews
There are no reviews yet.