I received an email from a customer who quickly progressed using Static Contraction to the point of using over half a ton on his upright rows. I always like to hear success stories but it also grieves me to see people have to load machines to over-capacity just to get a decent workout. Some day the world will look back at our exercise machines and never stop laughing at how puny they were. Most people have no idea how strong they can get – if – they challenge their assumptions and presuppositions. Jason did. Here’s his story.

I started doing Static Contraction Training in January 2010 while I was stationed at Yokota Air Base in Tokyo Japan after seeing you on a DVD with Tony Robbins and witnessing your program in action.  I purchased your E-book on Static Contraction Training and thought that New Years would be a great time to start.  In my initial phase using the program, I made ridiculously significant gains that saw me at a level on most of the Hammer-Strength that would not allow me to add any more weight due to the limitations of the equipment.

I continued on my track from January to July 2010, and moved back to the US at that time.  Upon my return I wasn’t able to continue my work due to the gym that I joined not having enough weight, or large enough equipment to conduct/continue this training on my own; I don’t really trust anyone to spot me with this much weight.

However, I move to a new location and found a gym that allowed me to resume my training, and I have been blasting off ever since.  I began Static Contraction Training again in late July 2011.

I am 40yrs old as of August 2011 and I tell everyone that meet about Static Contraction Training, why I do it and prefer it to a lesser intensity workout, and the benefits that I have received (shorter workouts, WAY STRONGER, and just as much muscular endurance as my old routine of 3 sets/8-10 reps on everything I did).  I also encourage them to look-up what I’m saying and to try it for themselves!

I have attached a picture of my latest effort and triumph. In the picture, I am using the Hammer-Strength Upright-Row. I have 950lbs of weight on the bars and the person standing on the weight weighs 90+lbs; for a grand total of 1045lbs. 😀

I will endeavor to continue my pursuit of dominance, and I just wanted to thank you for providing us all with the means, insight, and dare to be the best that we can be!!! 🙂

When you reach the top of the mountain, Never stop climbing; right!?!?!

Very Respectfully,

Jason B. M. Flennoy USCG

Jason B. M. Flennoy USCG

Jason B. M. Flennoy USCG

If you want to challenge the assumptions of conventional training, try Static Contraction Training for the next 30 days and maybe you’ll lift a half ton like Jason does.

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  • Steve

    Good job, Jason. I’ve tried different machines for rowing, but the pad pushing against my chest or diaphram is the limiting factor. I don’t know how you can breathe or stand the discomfort.

  • Arnold Ahyuen

    great story about the upright rows!! Row on Jason!! Pete, remember I was crunching my Honda civic and then my Honda mini van? I had to modify that workout by putting the civic in the driveway on a slight incline to add more resistance. I get in to my six pack strap from KD, crunch and have my son release the brakes on the civic. That was the best 5 second hold since I last wrote you. The crunch machines at the gym are okay for power factor workouts where I can knock out about 7 tons in a minute and a half. good stuff!!

  • Carl

    Wow! That guy’s a beast! Love it! 🙂

  • Alex Blankenship

    i’m 6′ tall & weigh 155 lbs. there was a time i benched 360 @ 2 minutes with SCT. i knocked it back to 200 because the regimen was too much to maintain during college (eat, sleep, urinate…eat, sleep, urinate….) but now i’m working my way back to 300 lbs @ 2 minutes. i envy my girlfriend a bit because she won’t have to go thru all of the nonsense i did when i first started working out. she has your methods from day one and her body transformation will come like a flash of lightning.

    carry on, Jason

  • Phil

    Great lift! Similar to Steve I’m also finding the upright row painful with the pad pushing against my ribcage. Any suggestions would be most welcome. Thanks!

  • Les

    Hi Pete, there surely must be maximum limits to your Pulldown Crunch, Curl, Shoulder Press, Shrugs CloseGrip/bench Press? After 7 months of improvements, I am not progressing anymore-even after a 20 day rest. I can see making some more progress in the B programme but doing so in the A must be hard? Please let me have your thoughts. Many thanks in advance.

  • Brian Schamber

    A highly motivated, genetic freak who is using his brain. That is a rarity that isn’t seen in gyms all that often. Impressive on all levels and inspiring.

  • Ross W

    Hey Pete,

    I find your work very interesting. I definitely agree with your idea of spacing workouts further apart as you lift more. However, I’m not totally sure about the strong range only training. I’d be all for partials if it always helped people lift more in the full range, but that doesn’t seem to be the case. Therefore, it isn’t hitting all the fibres and strength in all ranges.

    I don’t really understand when you say we don’t use the full range in real life because there are plenty of times when we do, like when we are climbing up onto something you pull all the way up, when we bend to pick up something heavy it is right the way down or if in a spar or fight when a guy is right on top of you, then you push him off with your arms bent.

    I think the injuries really come from overtraining or silly technique.

    So I am going to test training full range using the power factor measurements and spacing the workouts further and further apart and see how it goes.

    I’d be interested to hear your thoughts on this post.

  • Jason

    Hi Pete,

    First of all I’d like to say I’m so glad I’ve come across this, as I got interested in static holds through trying gymnastics training and really felt the benefit from them. Those workouts were however using bodyweight holds and gearing towards increasing functional strength without adding more size and weight, so its good to find the principles of static holds being applied to building mass.

    I do however have two questions. In gymnastics training, and also in the X-reps training system for mass (adding static holds to the end of your normal set of reps), the position for the static hold is where the muscle is stretched out the most, at its open/weakest point. In gymnastics for example a lot of holds are down with the arm etc stretched out which is supposed to lead their massive biceps, and in X- reps the static hold would be done where the arm is nearly stretched out on a curl, or at the bottom of a bench press, where the muscle fibres are open and stretched. They say this is what gives the most strength gains, and forces the muscle fibres to really grow to deal with the stress, and to ensure they are all recruited as is required in the size principle. Your programme makes the trainee hold the weight at the muscles contracted strongest spot, where they say not as much stress is put on the fibres and less recruitment takes place. How would you respond to this?

    Secondly, I have until now been a big fan of compound of movements and full body workouts, for making muscles and strength grow in a more functional manner, while reaping the benefits of higher calorie usage and higher hormone releases. Why do you not favour the big compound excercises, and would I be able to apply static contraction to compound excercises if I wanted?

    Once again I am excited to use your programme and hope you can provide some meaningful answers which will put my mind at ease on these issues!

    Kind Regards and I look forward to your response.

    Jason, UK.

  • I don’t think there is any reason to say “genetic freak” – a lot of people get this strong using SCT. In fact, I think most men have the potential to lift four or five times what they do now.

  • Matt

    Pete, I’m not convinced with the close-grip tricep exercise. I can get new PB’s by pushing harder with my chest. Which makes the readings/results unscientific because they’re not measuring improvements in triceps. Is there another exercise which isolates the triceps more?

    I find that by locking my hands on the bar, in close-grip fashion, I can raise the bar (ie push it up or push harder upwards) by pulling my elbows via chest muscle action. If my elbows are pointing towards my feet then the same concept occurs but now it’s my shoulder muscles that are influencing the result.

    Any suggestions or corrections to my technique?


  • Brian Schamber

    I can agree on that. I am going to look for one of these row machines and see what I can do. I really enjoy the intensity and brevity of the workouts.

  • There are some good alternatives. My favorite is the Hammer Strength Dip Machine. Do you have other options in your gym?