The Precision Nutrition Certification has a single purpose:
Zimbabwe's government criticized over cholera outbreak Zimbabwe's government criticized over cholera outbreak that has killed 25, spread from capital. The new gym does not have barbells-only machines and dumbles up to 80lbs. We work closely with a wide range of entities including large and small employers, wellness groups, security companies, churches, schools, and various other organizations providing them with solutions to meet each of their particular goals. Mike Mentzer used this method as well, primary difference being he used full range of motion. The first half covers the science of nutrition. Rating I am in Intergrative Nutrition by: I know there is a slight difference on on the triceps and pecs betwen the two lifts, but it seems that, basically the pecs, front delts and triceps are working hard in both workouts, causing a need for more recovery between workouts.
Or a combination of the two? Precision Nutrition also does extensive research on key nutrition and health topics and publishes regular articles and infographics on hot topics in the field. Learn the best ways to coach your clients on eating and living better. Become a better coach. Learn how to change lives. Feel like your body is working against you? Then you'll love these 5 important lessons.
Learn how to stop dieting and start feeling better immediately. Feel busy and out of control with your fitness? These 5 lessons will change your life. Yeah, I sort of wondered that maybe you didnt put it in your full body workouts because people just dont do forearm exercises.
Which is kinda sad in my opinion, because as you said in your free report forearms are one of the most noticed bodyparts. Hi Ken, Sorry for the late reply, thank you for your kind words of encouragement and sound advise! My grip strength have increased greatly, I can lift now kilos dead lift and on the shrug, did that one twice..
Hi Greg or Pete, Sorry if this sounds stupid but please could you explain to me why a standing bicep curl is better than a seated one. We say seated is better. We tested a few dozen experienced lifters and they scored better on average with the seated position.
Standing was a very close second. I have my own gym with squat cage and olympics bar with wight up to kg. I going to start training according to your program and did my first bench yesterday static hold with kg.
I will have to get some more plates soon. I have been lifting for almost 30yrs and I feel broken from all my hard work. Your program gives me new inspiration and I think this time I will achieve my goals. Looking forward to your reply. Hey, anything you do — including washing your car or cutting your lawn — will impact recovery somewhat. You never get something for nothing and all those other activities add to what your body has to deal with.
That said, you can do whatever other activities you need to do and still train with SCT because you have meaningful numbers to tell you whether or not you got enough rest between SCT workouts. You can get an idea how to adjust your frequency from this article: Hi Pete, I am increasing the weights all the time, however, my bench press and close grip just stopped progressing.
Is it possible to increase in all areas and not improve in one or two? Am I maybe stressing my muscles too much doing close grip on the one day and 8 days later doing the bench press? I look forward to your comments and those of the other guys as well. Soon some areas lag, usually because they need more rest. Just leave chest and triceps off your program for one cycle and see what happens when you try them again.
Now i would like to purchase one of your books. Can you tell what would be the best material for me? John, try the power factor routine.
The problem is, and its the problem most our trainees have, is that they gain strength so quickly that they quickly outgrow the machines at the gym.
I doubt your home gym will be able to keep up with your strength gains. Hi Pete and Greg, I was just wondering, what should I do to strengthen my wrists? I find that on pushing exercises I naturally curl my wrists to be able to lift the weights. In most cases though this results in the wrists giving out before the targeted muscle. Is there any thing I could do strengthen my wrists or is it just the same as strengthening the forearms?
Rama, try to keep your wrist straight when you do the push. Think of it this way….. If you bend your wrist when you punch, you can and will hurt it, and possibly even break it because the force will not be supported by the bones in your arm. Do the same with the static lifts. Well I dont know why but I felt I am able to push more this way…. I thought it might have to do with the smith machines in my current gym I never had this problem in the previous gym I went to.
Thank you in advance for your answers. Les, it could be that your crunch is not as heavy as it should be. I know I can easily use the whole weight stack of any crunch machine that they have at the gym without so much as breaking a sweat. So you may have to look at that. Some guys just find it harder to put muscle on the chest. That will definitely tax the fibers and the enzymes in the muscle and will push them to hypertrophy.
Hi Pete, I have been practicing static and now power factor since when I purchased your Train Smart e-book. I know there is a slight difference on on the triceps and pecs betwen the two lifts, but it seems that, basically the pecs, front delts and triceps are working hard in both workouts, causing a need for more recovery between workouts.
I have experimented, regrouping the exercises with many different arrangements and like your XFT, 3 day split where the legs are one day, pulls another day and pushes on a 3rd workout. Me and my brother are going to be living proof that this works, bring on the weights! Rene, congratulations on your results and welcome to the world of static contraction. Now, I train once every 3 weeks and I never lose my muscle.
Its an amazing feeling not to be tied to a gym anymore. Thanks for spreading the good word. With your help I believe static contraction will take off around the world! They are on different days because they are so similar. Most people have no trouble making steady progress with this split. If they did not I might suggest the A,B,C split but it is rarely needed. I had to laugh when I read it again.
What would be so impressive about that? Pete or Greg, I have an equipment question. When doing close grip bench or curls, a straight bar really hurts my wrists so I use an EZ curl bar. The problem is that it is too short for the spread of pins on the power rack. I have used a regular bench with a narrow spread and would keep the bar above the racks, but with really heavy weight it can obviously be dangerous.
Do you have any other suggestions? I usually work out alone. How to train forearms? Pete are you still selling that jackhammer product or what else can I get? I never sold it, it was made by the folks who make the 1 ton hooks. They recently stopped making it. Hi Pete, can I have both? You can have both but they require different exercises. Grip machines are hard to find.
A few years ago I started doing sct for forearms. No hanging my hands off a bench and curling my wrists, the weight I wanted to use was too heavy. I would lift the heaviest dumbell I could hold, hang it from my side or maybe lean against the dumbell rack so the dumbell hangs down a little in front of me.
Then I would simply tighten my grip a pull it up tight. Very, very little movement. My arm size and strength blew up in very short time. So, I made my own adjustable kettlebell with plumbing parts. In fact it kind of resembles the hammer strength thingy you advertise. Just has no moveable parts. I can probably send a pic if you need.
It looked like a handle with a pipe hanging down. You would load the pipe with weight then squeeze the handle. I have had the same issue. I have done three different things, and I have to say that the third one is giving me the most gains.
Usually, when I ask for help, I do get the questions, and then I simply refer them to this site. Remember your form, I like to use the Scott curl bench for this. For me this has been a great change for my biceps. My endurance has increased and I notice too, that my tolerance for heavier weights with the straight bar has gotten better too. Thanks Rob, Sorry for the misunderstanding but I was referring more to the triceps close grip bench press. And, yes, I do also like power factor training but still can go heavy enough that I would prefer some sort of safety device like the power rack.
There is no one to ask for help, I work out in my own gym at odd hours. I use it to great comfort for my wrists. FYI, they also make a shrug bar and Gripper machine. Should have it ready in a few days. I am pretty good at the mile: My question is this.
When does everyone work out at the gym? This question is preventing me from doing this workout. Try some Beta workouts. I got your PFW. I understand the Alpha training, but in Beta training do you just not increase weight but just increase duration? So the entire excersize for each muscle is just like one really long set?? Hey KC, I work out at night, but I am a night owl and I have always enjoyed training in the wee hours. I know that some guys on here work out in the afternoon and evening and have either come to enjoy the stares or learned to ignore them.
Just experiment and find a time that works best for you. You can get stronger in Alpha strength and you measure that with the Power Factor. You can get stronger in Beta strength and you measure that with the Power Index. Perhaps you can go to your gym at some different times, and figure out when the quiet period is and train then.
I had to wait for someone to finish on the power-rack yesterday, then I was effectively hogging it for a while chest and lower back. Like I said, no other training or exertion so my body is purely resting. So my scores went way down, because the 40rep effort sucked — maybe I was struggling too much with the kg weight it kinda felt heavy!
So should I drop it down to kg or 90kg and focus on getting the reps up higher? I love this workout, buying your book was a great investment! When I go home at night after one of these workouts, I am so drained that I actually have to take a nap and also go to bed early lol! Is it better to work this program alone, or with a partner? But I did want to know if a partner was good, or not.
Other than the leg press, most people use about the same weight as the steroid monsters who train at the gym all day every day. OK…then I do feel better. I like it when my short sleeve tees are tight around the arm. I like the comments about my chest. So which program would build me the quickest and the biggest without killing me??
But hate to be sore after a workout. The three days of dreading to sit or stand just are not fun. And honestly Pete, how long does it take to really learn this system. I also hear about timing and reps. How do you do this part? With a stop watch, or what? Or should I just buy the book and find out??
And let us know how you do. Try the Train Smart workout — less wear and tear and soreness. Hi Pete When using a smith machine that does not have the saftey stop things on, is there anyway to improvise saftey stops so that if you lift more than you can re rack on a static contraction lift it wont all come falling down on you? You Might have misunderstood me, it has the saftey catches all the way up that the bar rests on but it doesnt have those saftey stop things that you can adjust so that the bar cannot pass a certain point.
Sorry for being unclear do you see what I mean though now. But serious, why would anyone want to train to get old wear and tear , when we can get younger? Anyhow, I waited 10 days between workouts and felt the last workout was really heavy. I added 2 days and the workout yesterday was lesser heavy. Can I say that? I really felt strong and gained in every exercise! I want to let people know about SCT, how good it really works. When i think back, just months ago I really thought I never would train, ever, like I really hated training overall traditional weighttraining, Yuck!
To all who hesitate, just do it and feel it for yourselves! Nothing to lose, except your excessive fat! The smith machines at my gym do have the safety stops and I make sure they are set prior to lifting anything!
I mainly train on Saturdays anytime between 1: Most gyms are not that busy at that time. I do have a workout partner, but when I am on my own I pretty much have the run of the place. Plus, you will get to a point quickly where you are working out strength training less and less. I gained every time so far.
Take more time off. Many advanced trainees go weeks between workouts. Your muscle will not evaporate, believe me. Will I still be increasing my speed by doing this workout like I was with the alpha workout? Plus, am I right in saying if you continually try to increase the weight while at the very least doing the same amount of reps you are still going to be increasing alpha strength as well?
Beta workouts are for endurance. Your peak speed might increase but your endurance is sure to. Life is full of trade-offs. You can run fast or you can run a long time, but. Which workout will help performance on a soccer pitch the most in your opinion Pete, the beta or the alpha workout?
Or maybe I could do a 5 sec hold and then do beta reps for 2 minutes like someone else suggested? Brian I have found that the torque that you generate from muscle due to alpha workouts is most useful in the midfield where you are always trying to win the ball and distribute. Especially, the outside mid who recieves a ball in isolation, pushes a ball in to space and then explodes in to that space, as is often the case, the alpha is the better workout.
A striker may benefit better from a beta workout but there too a striker can benefit from the alpha workout that strengthens and stoutly stabilizes quads, calves, hips, feet in challenges on a well placed ball in the open field.
I like the stability and torque that you get from an alpha. Besides soccer is all about letting the ball do the beta workout. Sounds like good advice.
I just build the muscles. But just know that the balance and ability to keep your hips over the ball in a challenge will be greatly enhanced by alpha workouts. As an ex defender a word of caution when going past a player, put as much space as possible between yourself and the defender to reduce the risk of being tripped up, When in a tight situation I find myself slowing down these days just due to self presevation,I just dont fancy hitting the astro turf at full speed.
Try a 45 degree incline and see if it hurts your shoulders. I found the power rack so thats one problem solved!!! I transfered the workout I do on the xf machine to the real gym with real weights for a change and found it harder work plus im feeling aching and stiffnes which I dont feel after using the xf! Any comments or reasons why please? The new gym does not have barbells-only machines and dumbles up to 80lbs.
I do all my lifting on the machines but cannot do the deadlift and shrugs. I did use the 80lbs dumbells but these are now far too light and just wondered whether you had a solution? Would alternating and balancing on one leg and lifting have the same effect? Also, I used the Verticle Row machine for the bench press so will this give me the same results as the BB bench press? Kindly let me know and many thanks in advance.
I always remind people that most gyms have a visitor rate that will let you pay a few bucks and get access to the good stuff. Doing lifts with one leg on the ground is inviting injury. However, here are some ways to cheat machines: The graphs on the spreadsheet show big improvements. But today, an extra 5kg of strength, awesome. So I meant to try kg for the peak, but I counted up the weights on the bar incorrectly!
The peak was really tough! I failed to get it off the power-rack bars about 3 times, and then on the 4th try I got it up. And as for the PFT results, this is absolutely fantastic, continued improvement over time. A summary so you can see the improvements: On this article about the genetics between the 2 models that you commented on,that no matter what the guy on the right does he will never be as the guy on the left.
I also agree,being a hardgainer type I am more towards the guy on the right than the left. In your power factor training,could I do a little better in mass gains than doing what I am doing now on the train smart routine-beta style? As your chart showed for hardgainers. The power factor article you wrote on had shown to my understanding that PFT looked to be more effective for muscle gains than strength gains,or should I continue watching my numbers.
If that is the case I would rather do a little more volume and see more mass than strength. If that being the case I would order the PFT e-book.
Please let me know what you think about this,and thanks again for your time and help…. In general, if you are a person who does well with higher volume workouts then the PF routine is preferred. When people find it hard to gain muscle with quick, efficient workouts I steer them toward PF because it not only provides more volume it also gives you two ways to measure your intensity and that keeps you on track workout after workout. On the topic of size vs strength they are directly related — as a muscle gets stronger it gets bigger and vice versa.
The real issue is to make measurable progress every workout. I started out with these numbers: Workout B Lats one arm, easier to do for some reason Chest lbs Deadlift lbs Calves lbs both legs Quads lbs one leg! You have to try out the exercises which they are shown and some of them you need to adjust to your own physique, cause their can be some difference in where your static hold generates most intensity. One more tip, 1toonhooks and the pads from newgrip is awesome, and at very low cost in my opinion.
Both at this page: Thanks for posting, Rene. I continue to see the same pattern here. People get better at holding heavier weights but they fail to build much muscle or improve their bodies very much. That was my result too and I believe I finally know why……… When one uses a heavier weight during a partial movement the actual resistance on the muscle is less not greater due to the mechanical advantage of the strong range limited range of motion.
The weight used is not as important as the resistance which means weight and leverage. A heavier weight in a smaller range of motion is less effective because you only use the strongest part of the movement.
That is why I increased the weight in all of my exercises but looked no better after months of hard training with much heavier poundages. My log book looked great, the numbers were much heavier but I failed to build much visible muscle.
I read similiar stories here often. So, if you want to keep measuring your progress by holding heavier and heavier weights this is the program for you but I do not think it will ever build an impressive physique. Is it possible, just possible, you and some others did something wrong in your training that prevented your muscle growth?
I can see results on my body, tightened and I definitely see it on my arms 13 inch to I can see my chest is also growing slowly, and my legs. Some people have the advantage of having a physique genetics? My chest opened-a-can of whoopass after 20 days of rest with to lbs! I found my rythm and are doing things right.
An inch on each bicep last time I measured. I eat a good amount of calories and lots of protein so maybe the answer lies in diet? The funny thing is my muscles are growing in size but I could care less. I am a solid pounds and am happy with my build for the most part. I just want to get stronger. I have never experienced consistent gains like this and I love it. Also, I wonder if some trainees are comparing their muscular development to those that are using heavy dosages of anabolic steroids.
The majority of individuals you see on the infomercials or in the muscle mags are juicing. Heck most of the guys in your local gym are juicing.
I think people have to get their minds wrapped around the fact that there are no shortcuts when it comes to putting on muscle safely.
Even top bodybuilders, loaded to the gills with steroids AND blessed with great genetics, take years to get to that level of freaky development. For me personally, if I am making steady gains I am satisfied. Do you have any videos on proper form? Did you get enough rest between workouts? Are you sure all your numbers increase? How many months did you try SCT? How was your diet? For example, it could be that they are doing something wrong.
Its like learning how to drive a car. Of course, congrats on the higher lifts and your progress there. You did not mention whether you were lean or had any weight to lose.
There are so many factors when you are trying to change your physique such as metabolism, body fat level, lifestyle, age, ilness, stress, even food intake I know Pete has mixed feelings on this one…wink. I would advise you give a little more detail to the guys so they can make the appropriate recommendation.
Either way, stay educated on what really makes the body change. There are a lot lies, mistruths, and just plain bullshit to sell programs. These guys took the time and tested everything. I seldom find that in other training programs. Keep the faith and stay with it. Increasing your muscle mass and increasing your regulation bench press are two different goals. You have to decide where your priorities are.
If you want a maximum regulation bench press then you have to practice that frequently. The biggest, most muscular man in the gym was on the next bench over doing multiple sets with He looked much better than I ever will. He was using much lighter poundages on all his exercises and he looked like he could win any state level competition.
I looked like a husky guy who could have played football a few years back. I did my curls with He used 35 pound dumbells and his arms were bigger, and more defined than mine. I concluded that holding heavy weights must not be the answer. How did he get so impressive using such light weights? Last year my 8th grader asked me what exercises he needed to do to get better in football. I answered, workout ALL the muscles you will use, the way you will use them. I asked, for how long an exertion period.
He did some research, and it was less than 10 seconds. I said, How much time between exertions. He said about seconds. I said how many repititions, He said about We then built a workout program based on his stated needs using the XF machine I had purchased years before. High School Football has started. My son is considered the strongest man on the team, and can block the biggest senior tackle and hold him. He is a starting center. He beat out 3 other players to get the position.
Figure out what you need for your sport. Figure out the strength requirements, the exertion period, the time between exertions, and the number of exertions you will need to do.
Design your workout based on your sports requirements. Interesting, I went the opposite route. I did my workouts in the gym with real weights and felt like it was a lot more work because of lifting thousands of pounds on and off of bars, and was always sore and stiff.
Then I bought an XF machine, and I am rarely sore and stiff, and I am not exhausted from trying to load lbs. That you are experiencing what I used to experience is just confirmation, to me, that I moved in the right direction.
I reccomend you switch back as bending over to lift all of those plates is like doing an extra hundred squats, lifts, … with a hundred lbs. You will just plain tucker yourself out, stay sore and add a bunch of time to your recovery. On your new machine you are designing, eliminating the pain I feel when doing over , or more lbs. Maybe I need to put my iPhone on with earphones and put on a metronome app or some other beeping sound so that I can do each rep to a rhythm — this might make my comparisons more accurate.
Ringo, why do u need full range bench press? Do u intend to enter one of those weightlifting competitions where u HAVE to lift through a full range? Well there are many reasons. First of all his diet could be in check, that he ate the right amount of protein and a precise amount of calories per day.
Second of all, its genetics. Third, it could be steroids. I mean when I started lifting weights like every other newbie I went up to the jacked up guy with the most impressive muscular physique in the gym. Sure enough, he gave me advice.
I followed his advice on training and diet to the letter and it failed for me. The thing is, Wryley, you could be going up to the most jacked up guy in the gym for advice and you could be doing what he does to the letter, it doesnt mean you can be close to getting the muscular physique that guy has. Would it be wise to do an initial break in period where I get my body back used to training again? I plan on performing the PFW so I could do this by starting low on the weight? I never got to try PFW before I began the lay-off so I have no idea what weight I can handle for what amount of reps yet anyway.
If you want to do Power Factor just start with one set per exercise and record your numbers. I even changed my lat exercise where the singlehand machine exercise not giving me the feeling I needed. So by switching to the lat barbell exercise I truly felt my lats working with kg with 5 second hold at first attempt! I train every 16 days. Tell me how to insert a graph between workouts A and B otdelnye training of hands? Of A and B, I exercise for arms removed. Workout B Lats barbell madness!
Chest Back Calves Quads one leg. Good gains all in all, and now understanding the full importance of enough rest, I will not be wasting more workouts because of to little recovery time. My life has really improved physically and mentally. So is muscular strength, and THAT is the ONLY factor in successful bench pressing and any other task-specific skill developed by static contraction training.
To varying degrees depending on the sport, this is true for all sports. IMO there is generally speaking a bell-curve type size vs. Pro bodybuilders are the size example, as most of them are nowhere near as strong as they appear. I gain much more size than strength as a result of resistance exercises.
This can be equally frustrating to either group. How I envy you! The longest I could layoff was four months before succumbing to temptation…and to my suprise I had lost 0 strength or size. The basic idea is to know how many units of exercise you can recover from per day then measure your workouts in those units. I suspect this is due how we use our bodies in our daily lives. Who knows for sure. They primarily get stronger. Almost always using way too light of weights. Well, you might interested to know that I went from to in a very short time,just by doing SCT alone.
And nearly all of that weight was muscle. I would like to emphasize,though, that the workout plan that I used to achieve that goal is actually a modified version of SCT;one that actually defines intensity correctly as it relates to muscle-growth stimulation for the first time in history, that I know of. And once I found that correct definition for intensity, everything else fell into place, just like the pieces of a puzzle; without the contradictions and inconsistencies found in all other workout plans.
I then applied that definition for intensity correctly to each of the motions that the human body can perform with weights, thereby enabling me to achieve maximum intensity and thus maximum muscle growth in all of the muscles that come into play for each of those motions. And the results I obtained are simply beyond the reach of those obtainable by conventional workout plans, that use reps and a full-range of motion.
In fact, the results of this unique,two-pronged approach were so good that I wrote a book about the plan. And I wrote the book, simply because I believe that anyone who has something of great value to share has no right to keep it to himself! How did he get so big using such light weights? Well, consider the fact the that reknowned bodybuilder Mike Mentzer had huge forearm muscles; yet he claimed that he seldom did any direct training for his forearm muscles.
So how do you explain that? The author claims that you can build maximum muscle and fully develop your physique,simply by doing compound exercises alone.
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