First SCT workout

[Viper555]

Well I went and bought the book last weekend and read most of it and figured I would go ahead and give it a shot.

Here are my results for the first day:

Bench Press: 300/6
Curls: 105/6
Lat Pulldown: 170/6
Tricep Extension: 75/6
Shoulder Press: 125/5

I have a couple of questions though. I just finished the workout and I don't feel like I really got a workout or anything, is that how it is supposed to feel?

And also on most of the exercises it felt like I could hold it up for a little longer but I went ahead and stopped whenever the weights started to drop about an inch or more. While I was holding them though my arms would shake so they would move a little bit but not too much. So my question is, should I stop counting if they drop less then half an inch or did I do it right?

I was also wondering if anyone who has done this workout before could post some of their workout logs and tell me what results they have got from it.

cya

[Viper555]

?

[Shaolin-Do]

Never tried SCT, but keep it up and post the results again in a week or 2. 1 workouts not going to tell you much...
:)

[fa_jing]

somebody posted a T-mag link with isometric contraction training. The article said that at least 6 weeks of training before you see a result.

[Samurai Jack]

Sounds like you did it right. You will start to feel these workouts quite a bit when your bench goes up to 600 or so in about three months. Be very careful, and try to push your hold times. If you feel you can go longer, you probably can.

[IronFist]

Originally posted by Samurai Jack
Sounds like you did it right. You will start to feel these workouts quite a bit when your bench goes up to 600 or so in about three months.

[jerkass sarcasm]
When you have a 600 bench in a few months, be sure to enter lots of benching competitions.

:rolleyes: :rolleyes: :rolleyes:

[/jerkass sarcasm]

Sorry, I had to.

Now for a serious question. Does "Bench Press: 300/6" mean you held 300lbs for 6 seconds, or you benched it for 6 full reps. If it's the former, at what position did you hold it?

IronFist

[Samurai Jack]

I don't mind your jerka$$ sarcasm, Iron. I'm much stronger than you and Viper will be also when he's done with the program.

:p

Actually, to be honest I've aways found your posts to be inspirational. It was your questioning attitude and devotion to scientific fact that led me to experiment with SCT in the first place. I predict that you will one day try the program, or risk being left in the dust as it slowly pushes out the less efficient weight training programs.

[IronFist]

Crap, right now just about everyone on this board is stronger than me. :rolleyes: :D :eek:

Anyway, since you know about SCT, you can answer the questions: does Bench 300/6 mean 6 reps or 6 seconds?

Holding 300lbs for 6 seconds does not = being able to bench press 300lbs. In squat I can unrack a lot of weight and just hold it there, but there's no way I could actually squat it.

IronFist

[Samurai Jack]

"Anyway, since you know about SCT, you can answer the questions: does Bench 300/6 mean 6 reps or 6 seconds?"

6 seconds.

"Holding 300lbs for 6 seconds does not = being able to bench press 300lbs. "

Okay. I already know that your definiton of the word Bench Press includes a full range of motion. We've been through this. However, comparing the weight you lift statically with the weight you lift within a certain range is irrelavent from the point of view of the muscular intensity required. Put simply, it takes more muscle to hold 300 lbs. statically than it does to move a lesser weight through a full range of motion. This is pure scientific fact.

" In squat I can unrack a lot of weight and just hold it there, but there's no way I could actually squat it."

No one has argued with that. The argument is that if muscular strength and hypertrophy increase in proportion to the intensity of the demand placed on a muscle, why utilize an exercise which delivers less intensity (and thus less growth)?

[IronFist]

At what position do you hold the 300lbs in bench press?

IronFist

[Samurai Jack]

SCT workout (//ezine.kungfumagazine.com/forum/showthread.php?s=&threadid=22148&highlight=static+contraction+training)

Here's a link to the very lengthy thread I wrote wich explains everything in excruciating detail.

Go to amazon to buy the book, go here to see the website:

SCT website (www.precisiontrainer.com)

The program does work very, very well, but you need to take some of what they say with a grain of salt. I consider it to be an advanced training routine that is good for breaking a plateau and gaining strength in your strongest range of motion.

Keep in mind though that in spite of the claims the authors make to the contrary, and my own furvent denial of this fact when I first began the program, you will eventually start to get weaker in the weakest range of motion if you do not periodically work out in the traditional manner.

Use the program for two or three months, then return to regular, full range weight training until you hit another plateau. That's my advice.

[Samurai Jack]

Okay so my link dosen't work. I bumped the original thread called "Static Contraction Workout" to the top of the forum. Sorry.

[Viper555]

Sorry it took me so long to get back on here and reply.

Ironfist: On bench press im holding it about an inch from lockout.