Things Your Doctor Will Never Say to You
Joe, I’m worried about your . . .

Today we’ll follow our fictional friend, Joe, to visit his doctor for an annual check-up. Joe is the guy we see training all the time in the gym. He works out a lot and has an encyclopedic knowledge of every bodybuilding topic from diet to muscle physiology to training systems and techniques. He’s the go-to guy when other trainees in the gym want to know what they can do to get better results. But Joe is in for a bit of a shock when he finds out his family physician doesn’t share the same priorities that Joe has. These are some of the things Joe – and you – will never hear from your doctor.

Your Muscle

“Joe, your BMI is great, your bodyfat is low and I can see you’ve put on some solid muscle. But I’m very concerned that it’s not ‘quality’ muscle. I’ve seen this before, people go to the gym and they pack on low-quality muscle. It’s a huge health problem. Is there any way you can change your training so you only gain high-quality muscle?”

I’m laughing while I type this but you and I both know people talk and write articles about this. They say you have to do a preacher curl this way or that way so it adds “quality muscle.” Uh-huh. Heaven forbid I hoist 1,000 lbs on the leg press using low-quality muscle mass.

Your Muscle Tissue

“Joe, we got the biopsies back from the lab and I’m afraid the news is not good. Your muscle tissue is healthy and shows signs of recent growth but your sarcoplasm is lagging behind in development. Having a low sarcoplasm to fiber ratio is deadly. Pfizer is working on a drug called ‘Sarcobol’ for this global scourge but it could be years until they have it ready. Is there any way you could train in the gym so that your sarcoplasm is encouraged to grow disproportionately faster than the rest of your muscle?”

You know some weightlifters must be half expecting this issue to come up at the doctor’s office because they spend so much time and effort talking and reading about it as if it was really, really important to proper health, physical development and longevity.

Your Strength

“Joe, remember those tests we had you do last time with our diagnostic strength testing machine? Well, it turns out that your muscle strength is not anywhere near your muscle size. I’ll be honest, I was personally impressed by your lean, 20-inch biceps but I was surprised to see that those arms are actually as weak as kittens. It looks like you’ve only been training for muscle size and not for muscle strength. That is a major health risk.”

You’ll never hear that from a physician, but boy oh boy do people fret about it in gyms around the world. Of course, it never actually happens, but that doesn’t stop the worry and discussions.

Your Range

“And, Joe, there’s more bad news from those strength tests we ran. It turns out that your weak range strength has not improved at all since we tested last year. You’re a walking time bomb, Joe! Weak range strength is the #1 hallmark of a healthy human and I am very worried that you are not producing more power in your weakest ranges of motion. Is lagging-weak-range-strength-syndrome (LWRSS) in your family history, Joe?”

We all know that Joe and everyone else will never hear those things from a responsible physician. Because none of it matters. Joe’s health and everyone else’s benefits enormously from productive, drug-free strength training. Strength training lowers blood pressure and improves cardiac function, increases natural hormone secretion, increases bone density, reduces bodyfat and a lot more.Those are the things a physician – and you – should care about. Those are real quality of life and longevity metrics that do matter. That’s why we lift weights!

The crap that gets passed around in gyms as important to training is ridiculous. I only wish more people would call a spade a shovel and help bring a stop to the sappy, harebrained tactics and techniques that get passed off as important to proper training.

Building Muscle is Dead Simple.

Building muscle requires no secret knowledge. You just respect the three principles I talk about on this page and everything else falls into place. These principles will work for 100% of healthy people and have worked for a million years. Ask your doctor. (Note: The author is currently in a beta human trial of Pfizer’s other experimental drug, Sarco-casm.)


  • I am 60 years old and have been training for the past 30-years minimum. I dont agree with your “half”-movements. I train 5-days a week and each muscle part twice in a two week period. Granted, I have lost movement, mostly on my shoulders, but I just bypass the pain and train any which way I can. Stomach and sides I do every day. And, my training takes estimated 1.5 hours per day.

    Best Wishes to everybody,
    Antti J. Tarkka

  • Frank Ithink


    I work out on weights, mostly static – sometimes partials, 1-2 x a month.

    Went to a doctor for a basic checkup last year. She measured/weighed me – 6’1″ 189#, 53 yrs old. She made mention of my muscle and NO FAT, anywhere. Said I looked to be in GREAT shape. The rest of my health tests were ‘excellent’. She mentioned that she wished everyone did as I did. Seriously. Keep reading.

    Her advice?

    “Great stuff. But, one thing worries me, Frank Ithink. You look great, lean/mean/muscular and all tests come back great BUT you are not doing enough resistance training. You NEED to work out with weights 3 x a week. Even though you are well muscled and have NO fat on your body – our computer model INSISTS a human being MUST use resistance training 3 x a week for good health & weight loss. Can you step it up a tad, Mr Frank Ithink?”

    As I tried to explain: nope, 1-2 x a month of heavy WEIGHT training is much healthier. I got nowhere. She kept referring to her ‘models’ and other such inane crap for good health, weight loss, fat/muscle etc etc and overlooking everything that was sitting right in front of her. Muscle, no fat, great test results in every other way.

    True story.


    The MYTH prevails………..bigtime.

  • When you say you “don’t agree” I’m not sure what you mean. Simply that you don’t use that technique or that you think it won’t work?

  • Pete,I like your humour.I read your latest piece with a smile on my face.You clearly have an ear ,as well as an eye for all the nonsense you can hear people talking about in gyms and read in magazines,on the Internet etc.For my money quite the most stupid and ridiculous conversations must be surely those found on forums that are body-building oriented {I’m a mature natural body-builder by the way }which seem to be people by intellectually limited,drug blind,self proclaimed experts on anything and everything who seems to start each conversation with Dude.I can only read this sort of stuff for a short while before I want to explode.With your articles however I explode alright-with internal laughter.I am glad that you are around to puncture a lot of the pomposity,pseudo-science and sheer wooden headedness.Thanks.

  • charlie sanders

    better not go to a plastic surgeon or they will be trying to schedule tendon insertion point relocation procedures so you will have stronger angles….keep pushing and pulling folks.

  • charlie sanders

    oh god she didn’t use the term research-based did she? what if you just said, i tried that and actually i work out so intensely to stimulate strength that my liver and kidneys need many days to catch up. do you have any drugs that could speed up those processes for me? or just remove them so i can just pass those metabolites quickly…

  • charlie sanders

    with all that excessive joint movement under load i would not be very flexible either if i were your joints…this person loves the gym and probably has spent 30yrs looking exactly the same as after their fist 6 months of lifting. unless they learned about diet after and changed that for some improvement. what a waste of 30X50X5X1.49hrs. of life. i bet they have lots of friends at the gym…or none.

  • Haha! Press LIKE and SHARE and otherwise spread the news. Thanks.

  • Brian

    Sounds like he does not agree with partials, and likely uses full range of motion. But there is a larger problem here. He states that he has been training for 30 years (bravo) but then follows with losing mobility in his shoulders (mostly) and working through the pain, “any way I can.” This is what was taught (and even sometime today). Train, train, train. No pain, no gain. I truly hope that Antti can keep an open mind to learn something new.

  • Ron

    Well I´ve lost the weight from 200 to 175, true story. I’m 62 and feeling like I am 42. Now I have a bunch of loose skin, muscle will fill tighten some of it what about the rest.

  • Bob

    So much truth to this article,all the BS the trainers and unfortunately even doctors come up with.Pete this was good.I laughed most of the way through.

  • Bob

    I would not be able to function if I did that much weight training.I like the SCT results and frequency 1x a week or less.Funny thing is,I am getting stronger.
    Good luck with your “training”Antti,but if you keep training the way you do,your shoulder pain will never go away.Best wishes too you also.

  • David Dressler, BA, RMT

    There are many reasons why an older person, who is already muscular because of decades of training, may lose muscle mass or not gain muscular size no matter how hard he/she works out, and no matter the system used. Although it is true hormone levels (principally cortisol and testosterone) rise during strength training in order to accomplish the exertion, the body’s level of hormone production for androgenic hormones (not cortisol) diminishes over the years, starting in the 20s. Since these hormones are necessary for muscle hypertrophy (growth), as well as for other biological functions, muscular growth may be limited at some point for this reason. It is rational and appropriate for adults with verified hormone imbalances (which most people over 30 have) to take prescribed bio-identical hormones. This approach is only available through MDs and NDs who have had relevant training in bio-identical hormone balancing. Bio-identical hormones are not the patented molecules found in estrogen and testosterone prescribed by most physicians for women’s hormone replacement (HRT) or men’s testosterone replacement, but molecules identical to those found naturally in the human body. Synthetic (non-bio-identical) hormones such as used in HRT are correlated with a high incidence of heart disease and ovarian cancer in women and with excess anger, breast enlargement, high bad cholesterol, hypertension, and heart disease in men. These problems usually only occur with synthetic anabolic hormones, not with bio-identical forms. The point is, muscular development in older people is best accompanied by bio-identical hormone replacement, where there is imbalance detected by blood or saliva testing by an MD or ND trained in bio-identical hormone balancing, not mere hormone replacement. When hormones are restored to youthful levels (that of a 29-31-year-old), many other benefits besides muscle development take place. Optimal or youthful levels of hormones confers benefits of anti-aging.

  • charlie sanders

    what is an RMT?
    are you selling hormone therapy?
    Let’s start with cleaning out the chemicals from our lifestyles, get some adjustments, lotsa water, good food, adequate activity, efficient stimulus for strength and passionate pursuits then see what imbalances and physiques we have left. then maybe try to manage function with chemical intervention.

  • I agree with Charlie. Your body can do a lot without chemical intervention. Focus on the basic principles and once you master those, you can see if anything additional is needed.

  • charlie sanders

    wait maybe this person does statics not half movements/partials, but i am confused by 5 days a week and each muscle part? twice in a 2 week period, or weekly in english. i wonder how intense these workouts are. then again maybe this is the terminology of the process they follow from the other guy’s doctor’s models on the computer…tickled.

  • Josh

    Pete or Greg,

    I just started SCT today with workout A. I just got done with it, and I’m a little concerned my muscles don’t feel as “worked out” as they normally do after a 3 sets of 12 workout. I made sure that, in all exercises, I could only possibly hold up the weight for 5 sec before my muscles gave out. Is this normal that they don’t feel as “worked out”? I don’t doubt the system at all, just a little concerned that I might be doing it wrong. Thanks.

  • Sam

    First of all, Way to go! That’s awesome! Second, I don’t have the issue myself, but I know people close to me that do. My ex lost 140lbs and had a whole lot of loose skin. Short of cosmetic surgery, it seems that only time does the most for tightening it up. The longer you stay lean, the more time you give your skin to naturally tighten up. I can only suggest seeing a dermatologist for advice on any other ways to help. But most importantly, don’t let loose skin discourage you from staying in shape now that you’re there! Your health is more important!

  • Josh, this article might help you.

  • Bob

    I really doubt it,If they were doing SCT they would have no desire to do more.With true intensity and failure you can not sustain this training for no more the 3 weeks tops,and thats pushing it,as we all should already know……

  • Mike

    I purchased two static contraction books, and I followed the routines, techniques and principles provided therein for a period of months. I wish I could say they “worked,” but they did not. By that, I mean the following: Despite using more weight in a given exercise for static holds than I would for the same exercise using a full range of motion (and increasing my static holds somewhat over this time period), my full-range maximum decreased- substantially. My 8, 10 and 12 rep maximums, full-range, decreased by a lot. I was less muscular. The size of my muscles, even after taking into account any fat loss, was smaller. I did lose weight, but it was clearly more due to the fact that I had to drop my calories considerably in order not to get substantially fatter doing just a handfull of static holds per week. No, I did not go on a starvation diet or radically change my calories or aerobic activity. I looked and felt worse. Many of my joints hurt worse than conventional training, such as my lower back, neck, shoulders and wrists, because the poundages used are just that heavy (what’s your spine supposed to feel like when you are static holding 700-800 lbs for shrugs?)

    Some version of this program may very well be better and more productive than doing nothing, and aside from the time in setting up equipment, the workouts are certainly shorter than more conventional training. But I look substantially better doing more of a Dorian Yates type workout, emphasizing good form and controlled movement, not using extreme ranges of motion, but going to failure on most if not all working sets.

    If the program worked as advertised, I’d be its biggest pitchman.

  • Hi Mike. I’d be interested to see your numbers over those months. A lack of progress shows up immediately in the numbers so workouts are not wasted for week after week. Every workout should be making you stronger. Also, I don’t sell STC as an “improve your 8, 10 and 12-rep max” program which is how you chose to measure it’s effectiveness. If that is your priority you should only do 8, 10 and 12-rep workouts so you get better at that ability. Although I can’t see how that’s a particularly valuable ability.

    SCT is about efficiency. It allows a person to reach goals with a fraction of the wear and tear of 8, 10 & 12 rep frequent workouts.

    Did you shrug 700-800 lbs or is your question hypothetical?

    Dorian Yates? You know about the drugs you need to take to train like that, don’t you?

  • charlie sanders

    are you saying you were 200 and now 175lbs? give it a year with SCT and you will forget all about that little bit of skin. was this done with sct or diet or ?

  • Mike

    I may have the journals lying around somewhere. This had to be more than five years ago.
    The numbers for the static holds did increase. Some portion of that, at least early on, probably had to do with becoming more accustomed to performing the holds.

    I believe, in fact, the first book I purchased DID represent that, based on the test subjects used, not only would one’s static holds increase, but so would one’s full range 1 rep maximum and multiple rep maximum.

    I’m not sure who has the final word on the question of what has more “value”- being able to hold a heavy weight for 5 seconds in an extremely limited range of your motion or being able to move a lesser weight multiple times through a broader range of motion. I guess the person who could do both would be best off?

    Again, I am very interested in efficiency, but obviously I want good results- which, of course, always has to be defined.

    Yes, wear and tear and longevity are also important. So are getting the results you want.

    As for the shrugs, I was probably a little high on the estimate, but not too far. On static holds, I was over six 45s/side.

    With respect to the workout principles I follow: As you know, it does not logically follow that, assuming for argument’s sake, the proponent uses performance enhancing drugs, the workout principles only work if one is on drugs. I’d imagine people would get better results if they used drugs while on SCT. Does it mean SCT does not work unless you are on them?

    A couple of sets per body part, to failure, good form, with a wider range of motion (though not excessive), about every week (or even a little less frequently) has “worked” better for me.

    Regardless, I appreciate the prompt follow up.

  • My point on the drugs was that’s how Dorian built his physique. So his training advice might presuppose you have the same artificial recovery ability. That is how most of the pros are able to train so often.

    Holding a weight 5 seconds is not an extremely useful skill on it’s own, to be sure. The idea is to build lean mass, lose some fat, lower blood pressure, increase testosterone and HGH, increase bone density and more . . . and get those fantastically useful benefits from 25 seconds of exercise 2 or 3 times a month. It might or might not increase full range strength. But as you can see in my article today (above), my point was “who cares about full range strength anyway?” the real benefits are the ones I just pointed out. For most people. Others care more about full range reps and in those cases they need to keep doing that in order to be more happy. And that’s a personal choice.

  • charlie sanders

    how was your diet different? what were your ‘strong ranges’? did you lose fat? then you probably lost mass too just on that account. what were your rest periods and some examples of the weights? were you strictly doing 7 second holds, did you try the beta type? for example when i was going up to 900+ on shrug it was a month between workouts. changes to my schedule have changed my eating patterns too, and so has stress level, causing a 20lb loss over 6 months or so…have you had any such changes? if you really feel that all else has been equal but the diet, return to your original eating style and just cut some carbs if you are doing less overall. your spine should feel fine if it is in line. shrug is essentially a trap contraction, a healthy spine should be able to out load the traps. these are just some things that i have noticed to be stumbling blocks for me and others. hope it helps

  • Mike

    Fair enough answer.

    I basically scaled back my calories by a few hundred calories per day, as in maybe 10% or so. My diet has been pretty clean for a long time, including for that stretch, but a couple of sets for a couple of seconds, infrequently, did translate into less calories required. Kept the clean protein about the same, a little less, and a proportion reduction, about, in fats and carbs. My body weight did decrease, but I was smaller, muscle-wise, and I looked fatter. Breaks between sets were about 1 1/2 to 3 minutes, depending on how many plates I’d have to pile on, who else was trying to use the equipment, etc.

    I only tried the A and B workouts, with static holds. Didn’t try strongest range stuff with multiple sets. Maybe I will.

    No special circumstances otherwise. Anyway, thanks.

  • Ron

    The reduction has been a gradual process over a year. I didn’t really intend to get this lean, but when I changed my diet and upped my level of execise all of that excess fat fell off…jajaja…I like what I see and I am not going back to where I was ever again. I have learned to eat differently and it is a lifetime commitment. I think that answers your question Charlie…I gave up haveing a vehicle and I walk (at full thorottle) ride the subway or bus for long distances…I pay a great deal of attention to Mike Geary and Pete.

  • David Dressler, BA, RMT

    Charlie, no, I am not selling anything. I am responding to the seemingly elderly lady who was remarking that her gains were not what she might have hoped. “RMT” stands for Registered Massage Therapist. In Canada, where I practice, we treat medical conditions often on physician referral. I have additional background in hormone balancing and anti-aging medicine from American Academy of Anti-Aging Medicine. I also do medical writing in mainstream and alternative medical journals from time to time. For over 50 years I have lifted weights and done body-building as well as other physical disciplines. Using Pete’s system in my 60s, I advanced from 450 lb leg presses to 1100 lbs, 175 lb conventional bench presses to over 320 lbs and curls from about 120 lbs to over 210 lbs, with no injuries, within about 6 weeks. In all my decades of training, I never made such dramatic gains.

  • Rama

    I am wondering whether you tried beta sets or not…because for my body parts that are lagging (in which, numbers keep increasing but there is not much size gains) I use beta sets and they work…

  • charlie sanders

    now that is what i am talkin’ about. love canadians too, serious when needed and still fun and light-hearted. what do you think was the biggest factor for you? the rest? the weight or the time? or ? what body weight change or measurements?

  • Phil

    Dorian Yates in his prime was unbeatable on the bodybuilding scene. It’s truly amazing what he achieved with his physique, one of the all time greats in my book. I’d like to ask if the training injuries that persuaded him to end his competitive career, like so many other world class bodybuilders, was likely due to full range training or some other cause? When I did full range training for many years I was always carrying injuries, and to date I’ve not only repaired my chronic injuries but have never had a single injury in 8 years of SCT.

  • I can’t speak for Dorian. I’ve known of other pro bodybuilders who “retire” because their body just won’t tolerate any more drugs. Many of them urinate blood for months at a time and lose their ability to perform sexually. Personally I still prefer the old-school physiques like Steve Reeves and Bill Pearl.

  • Ron

    Just a brief health advisory: Beware of any seafood from the Pacific or products from Japan. I am not entirly convinced that the Gov. is on the up and up on the levels of radiation on the west coast or how wide spread the contamination is. In as much as one cow in CA has been found to contain iodine 113 I find it rather hard to believe that one lone particle came all the distance…having worked in radiological cleanups it causes me to raise an eyebrow and wonder. Be health smart and know where your food is coming from.

  • karl

    So much talking and theory but i never see any results/pictures that follow this principle with success. That just do this for strength training and nothing else.
    I know you dont like pictures because of photoshoots etc but your clients should be legit enough to send photos that is real

  • We are way past ‘theory’ (you really mean hypothesis) Karl. Many thousands of people have demonstrated that this works. If you read these articles you won’t think like a chump of advertisers:

  • Phil

    Hi Karl,

    Thanks for the observation. We all want to look really great.
    Maybe you could help Karl. Take a photo before you start whichever system you want to test (SCT or PFT or CNS or Hybrid) and then take a photo after 6 months of training. Record all your results.
    Why not test it yourself to find out why more trainees than ever use Pete’s training systems.

    All the best,

  • I agree with Phil, Karl. The proof is in the results. Document your progress and see if it works. That’s the only REAL proof that counts!

  • Dr. Greg Driedger

    Hi Pete!

    I am a chiropractor and long-time gym-rat. My natural body type is long and skinny and I spent my whole life wishing I was “bigger”. In my 30’s I rediscoverded weightifting (after putting on 30 pounds of fat) and I practiced the H.U.G.E. workout endorsed by Flex magazine and posted some impressive gains for the first 6 months and it was wonderfully transformational. Then nothing. For ever.

    Only soreness. Tricep pain that never ended. New right shoulder pain that was always present and never went away. After 2 years of wokring out I finally managed to break the all-elusive “225 lb , two plates per side bench-press” and then sort of stayed there for an eternity.

    Finally, a few years after that with no new gains and just increasing pain I decided to try Crossift. I have now been Crossfitting for a couple years and I love how fast and intense the workouts are. They keep me lean and fit as well which I love. However, no new strength or size gains. The best thing about Crossfit besides super-short intense workouts is no more pain in shoulders or triceps. Plus it’s complete conditioning and I love jsut being active and able to do whatever I want whenever I want.

    Finally, I discovered you about a year or so ago! I love the combination of doing your workouts once every 6 weeks or so with Crossift 3 – 4 times/ week just because I love training for 20 minutes and getting out. Plus it’s great being 43 and in the best shape of my life for just minutes/day not hours.

    Here’s what your workouts do for me. I am continually getting measurably stronger. And my puny litttle chest which historically has responded to NOTHING actually looks like the freaking chest I always wanted that nothing else has ever been able to help me with. My legs, shoulders, and chest all respond so well to static training it’s remarkable. I have never measured anything but I know (and my girlfriend knows) that I look different a couple days after my static training work out.

    Static training NEVER re-aggravates my old injuries and every now and then when I want to check my full range strength I blow past “2 plates/side” on my bench press like it’s nothing. I benched 255 a few months ago with barely a warm-up and just left it there because I feel no need to force it.

    Between doing your workouts and the Crossift workouts the people at my regular gym think I’m nuts. 12 plates/side leg press? With one leg??? That’s just crazy!!! But I don’t worry. I went to an all-weekend bootcamp in January with a bunch of athletes half my age and kicked their butts, each and every one of them. LOL

    Thank you so much for sharing your knowledge. I could write a novel on my entire experience but I think you get the drift. 🙂

    Keep up the amazing work!


  • Thanks for the kind words, Greg. Your personal success aside, chiropractors seem to love us. I’ve lost count of how many of them have told us they use SCT as a rehab tool in their practice. The ability to strengthen tendons, ligaments and joints in a pain-free range appears to be a boon.

  • Carla

    Pete, Question for you:

    How can I really accomplish this workout without a spotter training with me? I am not one to have a workout partner and stay focused when I am in the gym but if I need to max out the weight, isn’t that dangerous to do on my own? I like my alone time at the gym but really want to put this workout to the test!

  • Good question. Nobody needs a spotter because you do most of the exercises inside a power rack or with a smith machine so your range of motion is restricted at all times. And it’s restricted to your strongest and safest range of motion. Once you train like that you’ll wonder why you ever risked an injury doing it the other way.

  • Dr. Greg Driedger

    You’re absolutely right regarding it’s potential with rehab. So many people don’t know they have this is an option as a pain-free, injury-free way to get stronger and healthier and to aid in their recovery.

    I was working with some personal trainers at a gym that I was consulting for and explaining SCT to them. I demonstrated a couple of the exercises and a couple seemed intruiged but it’s pretty rare to get these people excited about it. On some level I think it’s a little threatening because it takes a a shift in mindset – and it potentially diminshes a paycheck.

    It’s never occurred to me to really push this with my chiro colleagues but I’m going to start and keep you posted.

  • Carla, I only like to train alone and was easily able to do SCT at the gym. As Pete said, you need to use a power rack or smith machine. With the safety bars in place, you’d really have to do something dangerous to hurt yourself. In all the years I’ve been doing SCT, I’ve never injured myself. But I couldn’t say the same about conventional training.

  • Greg, I think you’re our next success story. Do you mind if I use your story in a separate post?

  • Tom Strong


    Just to reinforce what Pete and Greg said; I use the Smith Machine and make sure that I have the safety blocks in place! It works great and I feel perfectly safe!

  • Carla

    Ok great! Thanks guys! Sorry I have so many questions but I can’t buy the book yet! LOL!

  • Carla, this page has 3 exercises on it. You can give them a try next trip to the gym:

  • Dave Offerman

    While on a SCT regimen, I can eat whatever I want and not get fat. However, SCT makes no claims that you won’t have to still do cardio and eat right to stay fit. The only way body builders get so huge and aren’t doing 5 days a week of cardio or something like crossfit is because they’re on juice and it’s not a secret.

    Cardio is something even bodybuilders use to trim fat, even Dorian Yates. It’s been used and will be used for the lifetime of humans to stay fit and lean. The heart, lungs and brain need to be conditioned via cardio. SCT makes no claims to replace cardio.

    Also muscle is substantially smaller in size than fat. So when you are working out a lot and only if you’re on roids building huge muscles in hours will you gain size. You look bigger doing ‘Dorian Yates’ workouts because your muscles are pumped with blood and possibly even water if you’re on creatine.

    Sleep is a factor as well. Just by sleeping an inadequate number of hours, your body will gain weight. Sleep is the ONLY time when the body repairs (ie. builds bigger muslces) the muscles.

    Finally, diet plays a huge important role in size and fat loss and muscle loss. If you are not counting every calorie you eat and looking at every calorie you are expending at rest + at workouts you could end up with calorie deficits or surplus, both of which are bad. Also, not enough protein and your muscles can’t rebuild (we all know this, hopefully).

    One thing I love about Pete Sisco’s SCT is that no one can argue with the fact that if you’re doing chest press and your elbows go past 90 degrees, your chest is no longer doing the majority of the workload which defeats the purpose you lied down on the bench.

  • Dr. Greg Driedger

    No – I don’t mind at all. Would you mind contacting me by e-mail and letting me know exactly what it’s about first and if anything is going to be changed?



  • Carla

    Thank you! For your time and advice:)

  • Brian

    Hi Greg,

    I am just catching up on various posts upon returning from vacation. I really liked your post. Could you describe what movements you do every 6 weeks? Do you follow the 10 exercises? Or, do you have just a select few that keep you progressing? Do you do the 5 second hold or partials from Pete’s other books? Any input on your routines would be excellent. Oh, I wish my chiropractor was as open minded. We almost went fist to cuffs when I presented him with this concept. He is REALLY old school when it comes to lifting. He recently told me he as “reduced” the number of sets he does. I just chuckled.

  • RobJ

    Suffered an injury recently,a torn rotator cuff in my shoulder. Doctor said that I will have a complete recovery though, so I am very pleased with that. I truly believe that my static training over the past 4 years or so has a lot to do with the fact that I will have that full recovery. My doctor actually commented that my 50 year old tendons were right in place and as elastic as ever, just waiting for him to put them back exactly where they belong. As many might not know, a rotator cuff is a gradual injury, usually taking a lot of time before the scar tissue and spurs simply cause a major tear. Of course most of us just live with the gradual decrease in motion and strength, until it just gets too bad, which was my case.
    I am stoked now because not only is my rehab way ahead of schedule, I feel like my press and my bench will do that much better (435/605 respectively), and that I will improve to my goals fairly. rapidly.
    Also, I think that during the rehab that PFT will lay a bigger role for me. I am very close to my weight goals (or was until the injury), and I think that I will do more endurance type workouts now.
    Without SCT, I am convinced that my rehab would be much worse. The horror stories I heard from friends actually had me concerned before I went in. I am convinced the strength I had beforehand is enabling such a quick recovery. If you are interested, I will keep you all posted as I work my way back to 100%.

  • Ron G

    I first want to thank you for doing all your hard work on developing SCT. Being a lifetime “hardgainer” who knew you could put on muscle by working out LESS! I have been following the A&B SCT program for over two months and see a difference in my physique. But, I have three degenerative discs in my lower back & to make things worse I have no curvature in my upper spine! So, heavy overhead shoulder press REALLY aggrivate my lower back. My question to you is what is the second best exercise for building up your shoulders?

  • Most other shoulder exercises use significantly less weight. Lateral dumbbell raises and front raises are examples. They are better than nothing if you can’t do a seated or standing shoulder press. Here is a suggestion. If the flat bench press causes you zero pain, try performing incline bench presses while increasing the incline. At a 45 degree angle this exercise is roughly 50/50 a chest and shoulder exercise. If you can do it pain-free it could be your solution.

  • Dr. Greg Driedger

    Hi Brian!

    I have been very busy myself and just checked this for the first time in ages today. I basically used to do Pete’s exercises as he has them prescribed. I found that doing Crossfit all the time eventually wore me out mentally (and physically) and my body would naturally want a rest period every 4 – 6 weeks. I found that if I took the following week after that rest period and did Pete’s static training workouts I continually got stronger and my body would look more the way I want it to (read: my chest looked better 🙂

    What I’ve done recently is his PFW workouts and find they are amazing. I let myself get fat after being forced to take 4 months off and so needed a motivator and Crossfit wasn’t cutting it. I feel great and after 7 weeks I’ve lost 10 – 12 pounds and am WAY stronger. I recently did a Crossift workout out of the blue that used to kick my butt and I was just naturally stronger than previously. I managed to actually beat my previous record even though I haven’t been doing any Crossfit at all.

    I now find that I get better results with the PFW if I take 2 weeks off between at this point. So now I’m back to doing some Crossfit and Surge/Burst training in order to stay active in between.

    I feel great and tell everyone about PFW at this point. I took my 68 year old Dad and his 63 year old wife and trained them in PFW at a local gym in Vancouver and will keep you posted on their results. They were really impressed with how safe it was and how great they felt after.

    I feel your pain regarding your chiro. LOL we all get stuck.

  • Hi Pete, I have some of your manuels and sad to say have not kept working out and now I was told I have Osteoporosis which is slight at this point. What do you feel is the best way to fight this with weights? Men get this as well, which I do not think is talked about. Also, AMD stands for Macular Degeneration and I help get the word out about that to people because I have it in my family. I would be willing to share my knowledge on this genetic visual sight lose if you are interested.
    I did join a gym but it is hard to do your workouts because they do not believe in them. I also try to do rebounding to help with bone density. Gyla

  • Heavy, weight bearing exercises are proven to increase bone density. Deadlifts, squats, leg presses, barbell shrugs, standing shoulder press, etc.

  • Salvatore Battaglia

    My personal experiences with “doctors.” Who should ACTUALLY at least research,(heaven forbid in their own minds),DO any form of weight training!
    I should have known that after back surgery for a herniated disc,I did what was “asked” of me…took an active role in my rehab<(a HUGH mistake,)and did research on exercises to strengthen my back.Which or course were shot down because …the surgeon didn't come up with it.

    Unnecessary rehab done.
    A sad state of affairs when 17+ years after the fact…still "learning" about what should have been done.

    THANK you Mr. Sisco. Just came across your "Power factor Training" and starting to incorporate it in my training.