Archive for Pete

Pete Sisco Bodybuilding Workout

Pete Sisco is the co-author of the best selling book Static Contraction and Power Factor Training which are used by more than 200,000 people around the world. He developed the Power Factor Training and Static Contraction Training methods along with six other books on scientific methods of bodybuilding.


The training methods developed by Pete Sisco has been featured in all of the best fitness and bodybuilding publications including Flex, Golf, Ironman, Men’s Fitness, Muscle & Fitness, Muscular Development, and much more. He conducts studies on athletes from bodybuilders to golfers to determine the most efficient training method. Most of Pete’s research is based on generating the most efficient workout performed with highest possible intensity in a short period of time.


What is Isometric Exercise and Static Contraction?

Isometric exercises are exercises that have no movement, and are performed in static positions. The joints and muscles are worked against a resistance (such as weights), or against an immovable force. Charles Atlas popularized Isometric training with his mail order “Dynamic Tension” course that taught you how to get strong without using weights. This involved creating dynamic tension through a variety of exercises such as pressing your arms out against door frames, or trying to lift up an immovable object.


The problem with this type of training is that you do not know whether you are exerting more force or less force each workout compared to previous workouts. How could you possibly know? But with static contraction training, a heavy weight is held in a static position, making the force exerted easily measureable. Based on the studies done using static contraction training method, Pete Sisco and John Little recorded an average of 51% increase in static strength in the test subjects in 10 weeks of training, where the workouts involved only 2 minutes of actual exercise. That’s not a typo. 2 minutes of actual exercising is all it took with SCT.


Static holds were also tested for longer hold times such as 20 and 30 seconds; however, they found that reduced hold times of 5 to 10 seconds worked best. Over the years, Pete Sisco has developed more efficient SCT workouts that produced better results. He has developed the SuperRep technique and the CNS (central nervous system) workout that consistently produce results for strength gains and muscle growth. If you find it hard to believe that a 2 minute workout can produce these kinds of results, simply try it yourself.



Learn more about how you can dramatically increase your strength and muscle growth using “” Static Contraction Training and the Maximum Strength workout.