Static Contraction - Time Is Money
Static Contraction - Time Is Money

What is your time worth to you? What would you do with an extra hour a week? How about an extra hour a day?

Some might say their time is worth whatever they get paid per hour at work. Others might see their time as more valuable than that. Whatever it is, time is the one commodity in life that we are always running out of. No matter how wealthy or how smart we are, we will never have more of our time back.

I live in Los Angeles and have vowed for the rest of my life to live within 20 minutes of where I work. For those of you that have visited LA, you know that the traffic can be absolutely horrible and to live a long way from work invites countless hours of sitting in traffic wasting precious time. If I lived an hour commute time away from where I work, I would be losing an hour and twenty minutes of my life on a round-trip everyday sitting in traffic. That adds up to nearly 7 hours a week of wasted time. I can think of about 100 things I’d rather do with 7 hours a week than sitting in traffic.

You can apply this same analogy to time spent at the gym. How many hours a week do you spend driving to the gym, parking your car and working out and then driving home? And with all this time being spent, are you getting consistent measurable results?

Static Contraction training was developed for people who value their time. The workouts are brief, high intensity sessions that are designed to trigger muscle and strength increases in the minimum amount of time. It is simply the most efficient workout system ever developed. 10 exercises, 5 seconds each and that’s it! And as you get stronger and stronger, the workouts get spaced further and further apart causing you to spend even less time in the gym.

The future of fitness is going to be in highly efficient workouts. You’re starting to see it now with DVD’s that are all about high intensity training. We all want to have our cake and eat it too; we all want to look amazing yet spend as little of our precious time in the gym getting to that point. That’s where fitness is trending and Static Contraction training is already there. It is the future of fitness training!

I went from training 7-10 hours a week at the gym to spending less than 3 hours a week – including cardio!! That’s a net gain of 4-7 hours of my life per week! AND I’m getting better results than when I trained for 7-10 hours. Never again will I go back to conventional training.

For those of you who are using SCT, how much time has it saved you each week?

For those that have never tried Static Contraction, what is keeping you from trying it? Time is your most precious resource. Don’t waste it in the gym doing unproductive workouts……you might as well be stuck in traffic…..

Static Contraction Sustainable Workouts
Static Contraction Sustainable Workouts


  • Donnie Hunt

    This is a very good article here Pete! We ALL only have a limited amount of time here. None of us know how much we do have. It’s funny because I just came from the gym and was thinking about how much time I have spent reading/learning about different strength training methodologies and protocols. Also how much time I have spent at the gym and driving to and from the gym. I believe strength training is very valuable for our bodies. Very valuable! But I think you are so right in trying to encourage people to do the bare minimum necessary. It not only takes a very, very small part of one’s time, but also like you’ve talked about before, saves so much unnecessary wear and tear on one’s body. Most importantly you don’t lose precious time you could be spending with the people you love and care about. If possible, I would encourage everyone to get nice home gym set up. Get your spouse to workout with you. Get your kids to workout with you.

  • I agree right across the board with what you said, Donnie. Except it was Greg who wrote this article. Haha. But I agree with Greg, too.

  • Donnie Hunt

    Oops! Lol! My bad! Great article Greg! Thanks for bringing that to my attention Pete 🙂

  • Tom Strong

    I’m a former Cost Accountant and former business owner; our business was 15minutes from home! I do understand effeciency! I’m now doing strength training once a week and cardio twice a week.

    Love SCT; thanks Pete and Greg!

    Be good to yourselves, live life passionately and always, always expect success!

  • Thanks, Tom. A cost accountant would easily understand the concepts of comparing the cost of something to what it delivers in value. And the concept of diminishing returns.

  • Bob

    my time is valuable to me,I have a life,(wife and two kids,etc),That is where I do the SCT routines,and they work.I have been doing them for a while now with no strength or muscle loss.Greg and Pete,SCT is the way to go,at least for me.I train an average of once a week.”Traditional training” stopped working long time ago for me.Now,only if everyone would figure that out.”Tradition” is not always good.Greg and Pete your Ideas are sinking in more and more each day.From set-up to the end of my routine,is around 10 minutes…

  • MikeW

    I’ve just begun to experiment with SCT. One of the things I like about it is it should be very easy to determine whether or not it works so long as I adhere to the basic principals. Each time I work out I should see a measurable strength gain in each of the exercises. If I don’t see this strength gain in 3 of the 5 then this indicates I didn’t allow enough recovery time between workouts. So, allow more time and try again. Within a matter of weeks I should be able to determine whether or not SCT is actually working for me and, moreover, I should be able to track that continued development over a much longer period of time.

    Now, to me, beyond the amount of time saved not working out 3 times a week, this is what is truly ‘time saving’ about SCT (or its Beta variation). I’m not going to waste time on some routine that doesn’t give me consistent results over the long haul. Moreover, since SCT works only in the safest range of motion I’m and requires adequate recovery between workouts, I’m far less likely to injure myself. Talk about a time wester! Injury can cost us far more than time in the gym!

  • VISH

    Hey Pete and Greg,

    SCT is awesome! I have only been to the gym 5 times in total and love the results. I’m not hugely buff yet, but have been commented on that my triceps and pecs had noticeable gains.

    I do have a few questions, hopefully you can answer all of them here.

    1. Is there such a thing as too much rest? I got ill so skipped a week, then when I got back to the gym I couldn’t lift at least 10% more. (Or did I not get enough rest?)

    2. I find my left side is lagging behind my right side (mainly biceps and triceps) – is there anything else I should do, or will they even up?

    3. I know you guys are probably working on a dietary e-book (correct me if I’m wrong), but is there any reliable source(s) you’d recommend to get the maximum benefit in the mean time? I’ve become very sceptical of other sources ever since I started reading your site. Would pre and post meals or diets benefit in any way? I used to take proteins and creatines when I worked out several years back, but I don’t anymore.

    4. I see many people posting that their workouts are really, really quick here. But I usually end up spending at least a couple hours in the gym. My workouts itself are brief, but first I stretch, then cardio warm up, set up machines for warm up, then SCT. Anything I’m doing wrong?

    Also, unfortunately, all the gyms I’ve been to either don’t have leg press machines or have too little weights on them, but worst of all, there’s no safety mechanism to keep the weight at the last few inches of my reach.

    Sorry for the many questions in one post – just thought it’d be easier this way. Hope you can provide some help.

  • Hi Vish! 1. It takes a long time to rest “too much.” I know many people who train every 4-6 weeks. Sounds like you hit the gym too soon after illness.
    2. Some lag is normal. Why are you doing them separately? If there is more than 10% difference you could add volume to the weak side but give yourself a couple of months first to see if it persists.
    3. Honest advice is hard to find because of the lying that nutritional supplement companies do. My best advice is consult a Registered Dietitian but only if you have reason to believe you have nutritional deficiencies.
    4. 5 exercises, 5 seconds each, that’s your objective. But you could stay in the gym 10 hours to do those 25 seconds if you really love the gym. Just don’t lift any other weights.

  • Tom Strong

    Hi Vish;

    Just a couple of thoughts from my perspective on your questions.

    2. After years of not doing any weight training my left arm atrophied more than my right. In addition to the normal SCT I have added a one arm dumbbell biceps curl where I lift a dumbbell into position with both hands then hold it for 5 seconds with the left arm, also do a triceps pulldown with both hands then hold for 5 seconds with the left.

    3. I have a certificate as a Nutritional and Wellness Consultant. I recommend the Food Pyramid ( Of the calories that I consume I eat 60% carbs (no empty carbs) for energy, 20% protein to build muscle and limit my fat to 20%.

    4. I’m in and out of the gym in less than an hour which includes a 10 minute warm up on stationary bike and 10 minutes on the treadmill at the end. It takes me less than 5 minutes to set up, perform and take down each exercise. I do like to talk to my fellow gym mates about what in the world a thin guy like me is doing with these heavy weights!

  • VISH

    Thanks for your reply Pete! Great to know I’m not resting too much!
    2. I actually do everything on a Smith machine, including biceps. Triceps pulldown with both hands so I’m doing the exercise together. Sorry, I think I should have clarified – the lag is not so much noticed in the strength, but the size.

    Thanks for your help!

  • VISH


    Thanks for the advice – I will take all of them into consideration.

    I think it takes me some time because I go with a buddy, and then do a few partial reps for warm up then add more weight for final set. Sometimes it takes a little extra time because the weights were too light or maybe too heavy etc

  • Greg Young

    Hi Guys. I have had great success with the workout. My golf handicap dropped from a ten to a seven (30%) last summer. I am wondering what to do if you are unable complete any of the lifts during a workout (has happened to me only a few times). Should you just move on and try the same weight next session or decrease the weight that day and complete the lift?

  • Greg, congratulations on the golf improvement. If you find that you can’t complete a lift with at least the same weight as you did the session before, I would just skip that exercise next time around and then perform it on the subsequent workout. That usually helps do the trick. If you’re having problems with more than one exercise, then its time to increase the rest days between workouts.