Every Workout YOU Perform Should Be Pre-Engineered for YOU

There are many elements that go into designing a productive weightlifting workout.

Every exercise has many possible combinations of weight, reps, and time that could be used. People make progress at different rates. Individual muscles recover at different rates. New muscle tissue grows at different rates.

And you need to decide personal preferences like wanting productive workouts as frequently as possible, or wanting to workout efficiently so each workout will yield the maximum benefit.

So, if you want to train scientifically and rationally, a lot of personal factors need to be taken into account simultaneously.

The process starts with deciding whether YOU prefer Steady, Efficient Gains, or the Fastest Possible Gains.


The Best Forearm Exercise

A few years ago we wanted to examine what exercises would be most helpful for serious arm training. As always, we used a numbers approach. We used a group of…
Stop Doing Dumb Workouts

Every Day is . . . Corroboration Day

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I found this article that offers a study underpinning something I’ve been saying for twenty years; “Every day is kidney day.” This is for the guys who train frequently with…
NYT Article

More Evidence for Brief Workouts

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Today’s New York Times ran an article about a study at Arizona State University that shows workouts as brief as 10 minutes done three times in a day are as…

Static Contraction and the Texas Tower Sniper

Ever since I began experimenting with more rational and efficient methods of strength training in 1992 I’ve run into people who want to defend the status quo. Basically their defense…

Are People Who Lift Weights Dumb?

It seems like there’s always been a bias that people who lift weights are dumb. There is a cliche image of big, musclebound lugs who have trouble constructing a sentence.…

The Sceptic’s Workout

One of the hardest things to do in life is to get a person to change his or her mind about something. Psychologists can provide all the reasons that we…
Custom SCT/PF hand grips

Good News for Heavy Lifters

A few months ago Alan over at NewGrip sent me a pair of prototype gloves made specifically for Static Contraction and Power Factor trainees who get strong enough to hoist…
Overtraining in Cold Season

Training in Cough and Cold Season

In the two decades I’ve been communicating with strength trainers I’ve picked up a lot of anecdotal information. It’s natural in any field to notice trends and phenomenon that keep…
Jason B. M. Flennoy USCG

Half-Ton Rows? Sure.

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…
Tips for Bigger Shoulders, Chest & Triceps

Tips for Bigger Shoulders, Chest and Triceps

These three upper body muscle groups are all a high priority for guys who want a more athletic, muscular look. Broad shoulders, a powerful chest and ‘bigger guns’ define the…

An Interview with Pete Sisco

Lee over at Ordinary Joe Bodybuilding asked me a few questions for an article at his blog. 1. Hi, Pete. It is estimated over 200,000 trainees have used your training…
Reporting that doesn't cut the mustard.

Anatomy of Muscle-Building Hype

I see this kind of stuff all the time but I can’t resist talking about this example because it has so many elements of the half-science that underpins most of…
What Have You Got To Gain

What Have You Got to Gain?

There is an interesting paradox in strength training. You never know how high “up” really is. You don’t know the maximum you can bench press today, you don’t know the…

How to Set Your Personal Record on Any Exercise

Personal progress provides its own motivation. Few things in the gym provide more positive feedback and personal motivation than setting a record on a favorite exercise. That’s why you see…
Leg Training is Very Important

How Is Your Leg Training Going?

Leg training might be the most overlooked aspect of a successful training regimen. Many people get preoccupied with more visible muscle groups like forearms or biceps/triceps or even traps. All…