Everyone likes to have some solid, apples-to-apples comparisons of what works in the gym and how well it works compared to other tactics. Since there is so little of that, we’ve been working with people like you who are interested enough to help us gather more data.
Over the past few months we’ve been running some informal studies. We’ve been testing to discover the differences between Power Factor workouts of different durations and also two different protocols of Static Contraction workouts.
As the data has been coming in we’ve noticed something interesting. The short duration workouts we have tested seem to work very well. The medium-duration workouts don’t seem to perform as well – but here’s the interesting thing – the slightly longer duration (that we have tested) looks like it will out-perform the medium duration.
Why? Why would short and long durations work better than medium duration? And by how much? What would happen if the duration was substantially longer?
Also, this new data ties in with some other anecdotal information that has come to us over the years. Namely;
– some people report they usually get better results with longer-duration exercises than with short duration
– some people, especially with previous injuries, have trouble handling peak weights so lighter weights for more reps is a requirement for them
– those who excel at endurance activities like cycling, running and martial arts often seem to do better with longer sets of exercise
– older trainees with joint, tendon and ligament issues need to use sub-maximum weights to avoid pain
As you know, my focus is usually on achieving maximum efficiency and that naturally leads to shorter exercise times. We know shorter exercise times work to build new muscle, but we also know some people do well with longer exercise times. In order to test this and quantify the differences it’s necessary to run a study with people who either prefer longer duration exercises and/or who know they respond well to them.
This portion of the Power Factor Mass Gain Study will use exercise sets of 3-minutes duration using three common exercises.
So we need to find 20+ people who would like to have their next 8 to 10 Power Factor workouts engineered by me in a way that provides as many productive workouts as possible over approximately 60 days. The workout is a special one with three exercises chosen because of their potential to add maximum muscle mass. We are specifically aiming to increase both total muscle mass and muscle size and will measure those gains.
To do this properly I need to interact with each participant. Specifically;
a) We need to speak on the phone briefly at the beginning to make sure you are clear on what exercises to perform and how to perform them. (Previous Static Contraction or Power Factor trainees will already be familiar with the mechanics of every exercise in the study but we should still discuss nuances.)
b) The results of each of your workouts needs to be sent to me via e-mail so I can analyze your progress and make adjustments over the period of the study. (An online form automates this.)
c) There will be only three different exercises and every workout will be the same. Approximately 8 to 10 workouts over a 60 day period.
d) You need access to a basic body fat scale so we know the difference between muscle gain and fat gain or loss.
e) Diet is not being tested for this study so eating normally is fine.
f) As always, I have to make my medical/legal disclaimer that I am not a physician and have no way of knowing your suitability for strenuous exercise. The decision to lift heavy weights is between you and your accredited physician and I cannot assume the liability for your decision and participation.
Is my age a factor? We have people doing the PF study aged from their 20′s to 70′s so if you’re in that range it will be fine.
Is gender a factor? No. Men and women are welcome.
Can I use rubber bands, bodyweight, etc.? No. You need access to heavy weights. Home gym or commercial gym does not matter but you need heavy barbells or machines. All the exercises are common ones. (Bench press, lat pulldown, leg press)
I haven’t been working out out lately, can I still participate? Yes, everyone starts at whatever his strength level is right now and then works from there. You start by lifting a weight that feels heavy to you, whether it’s 300 lbs or 20 lbs. We are measuring the progress of people at all levels of strength and fitness.
The fee to participate in this study is only $60.
For that, you will receive;
– My personal coaching and encouragement to wring everything you can out of these workouts.
– A one-on-one phone call with me to ensure your questions are answered before you begin the workouts.
– Each of your workouts will be analyzed and new goals will be engineered according to your rate of progress and your rate of recovery. These will be emailed to you. The objective is to provide you with as many productive workouts as possible over approximately 60 days.
– You will be first to receive the full report of what occurred and the first to receive any form of workout that might be derived from the data.
– At your option, you will also receive a ‘Special Thanks’ by name if there is a book or e-book that results from this data.
– But most importantly, you will have the satisfaction of DOING SOMETHING to move the world of strength training toward a model of testing and measurement in order to make intelligent decisions about what works and how well it works.
The complete data is not yet in from the other Power Factor Mass Gain Study participants but preliminary results are, frankly, quite spectacular. The 30-second set group is currently showing a mean average mass gain from only 8.8 workouts of 6.1 lbs and a median mass gain of 4.6 lbs. That’s a half-pound of muscle per workout. They also show size gains of over 1-inch on their chest and over a half-inch on biceps. Again, from only 8.9 workouts.
It will be fascinating to see whether the people in this new study can outperform those gains from adding additional volume to each exercise.
Comments from existing participants in the Power Factor Study:
“My family have noticed changes in my body.”
“Gained almost 1 inch to arms and chest.”
“My energy level is lifting each day.”
“I feel firmer and my posture is improving”
“Around my shoulders and upper arms I look a bit bigger than before.”
“I am at the point where I can hardly wait for my next workout.”
“Definitely more energetic. Better sleep at night.”
”I have seen a little definition coming back in my arms that I haven’t had in a long time.”
“My forearms are really starting to come back.”
“My strength is off the charts!”
“I wish there was a measurement for my traps. They look like they increased by at least 25%!”
Most of the above comments are from people after performing only four or five workouts.
Each participant has substantial leeway as to his exact start date.