Max Contraction Training : The Scientifically Proven Program for Building Muscle Mass in Minimum Time

Max Contraction Training : The Scientifically Proven Program for Building Muscle Mass in Minimum Time
Average customer rating:

Shorter Workouts

It works! But Mix with other techniques aftre you max out.

Best used as a suppliment to your regular training

Conceptually Great but the Devil's Flaws are Lurking

solid static strength builder, but won't increase size

Max Contraction Training : The Scientifically Proven Program for Building Muscle Mass in Minimum Time
John R. Little
Manufacturer: McGraw-Hill
ProductGroup: Book
Binding: Paperback

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Advanced Max Contraction Training

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Tanita BC533 Glass Innerscan Body Composition Monitor

ASIN: 0071423958

Book Description

The breakthrough new fitness program for readers who want big gains in little time

"I had one little miniworkout. I couldn't believe how short the workout was, and how good I felt afterward. . . . This technique is going to change your life." --Tony Robbins, author of Awaken the Giant Within

Bodybuilding pioneer John Little smashes through conventional training approaches with his revolutionary workout program supported by science and based on 15 years of empirical research. The Max Contraction Training program maximizes muscle fiber stimulation in the shortest amount of time-- leading to faster workouts and more impressive gains. Little reveals:

Groundbreaking techniques that MAXimize muscle fiber stimulation four times more efficient than conventional training
Ideal exercise structuring in a workout routine
Optimal time frames to train muscles for maximum growth
False information put out by supplement companies

Customer Reviews:

Shorter Workouts.......2007-04-10

Get stronger and increase your range of motion with the techniques in this training manual. You won't need long workouts to see results.

It works! But Mix with other techniques aftre you max out........2007-02-10

I have been using the Static contraction and Max contraction training for about 3-4 years now.

After years of doing long work outs and never getting anywhere. I said "screw it" I am doing less and that's that. And tried this I am now in the bet shape of my life and stronger than ever. Once you get up to really high levels of weight and start to feel it in your joints more I would reccomend back the weight down and then working in a wider range of motion which I have done.

Also wrist wraps are a great Idea when benching every heavy. I have only had very positive experience, my ownly injuries i have every had were doing full range of motion bench presses (before trying this workout)and a slight wrist problem before using straps. If you do this write you will not hurt yourself. Always follow how your body feels first.

But I feel this is one of the best workouts ever and does not leave so exausted that I feel weak after. I feel good after these workout and I get stronger. Now I have increased my range of motion and lightened the weight to work a little different. But I did the basic workout for over 1 year with very good results.

I now life heaver weights than I have ever before. I also am incresing my range of motion now and doing partial reps, but I could have never done that before I used this workout. I do partial range bench and incline bench with 315-400lbs I never could have done this before I started training that way. And to all those who think you need full range, full range hurt my shoulders for years and never let me grow I started growing when I did partials and then static. Not everbody responds the same way but for me this worked as a good base and now I am trying new things.

Once I pressed 5 plates for static, I deciced to back of the weight and increase the range and that is what I am doing now with good success.

Best used as a suppliment to your regular training.......2006-12-13

Readers BEWARE: The methods taught in this book should only be used to suppliment your training - and not to replace it. For years when I train people I tell them to hold the last rep --to contract and really squeeze the hell out of that muscle on the last rep. I drill that concept so much that I often tell others - that the last rep is so important that I could write a whole book about it - So guess what this book is about!! Except that he tells you to use THAT one and only rep in all your work outs--ONE REP WORKOUTS ?? that is crazy! No wonder so many people got injured following this method on it's own! You can't just work out 10 seconds a day putting supper intensenity in one rep and hope to become like Arnold! IN TODAYS LAZY SOCIETY WE NEED TO TRAIN HARD to achieve results. SO with that being said - if you put this book's method at the end of each exercise then you will have awesome potential in you hands - truely powerfull information!

The book is an interesting read -- a real page turner, with a lot of good insight on whats happening with the bodybuilding today as opposed to 50 years ago. You will love his explanitions on how corrupted the muscle magazine industries are,( How you are being brain washed by suppliment compenies) and the whole harsh reality of how unhealthy todays pro bodybuilders are. Check this one out at your local library.

Conceptually Great but the Devil's Flaws are Lurking.......2006-10-05

My partner and I worked the routine religously for over one year. I have great documentation of every rep - how was the form, how many seconds was the hold and a message for the next workout to either increase poundage, time of hold or to hold steady for better form.
And yes, just as they claim, my strength on the static hold began to increase. As I say, it's well documented.
And the 1,000 pound mark finally arrived on the leg press, and 350 pounds on the trapezoid shoulder roll with the barbell...all the other routines had virtually doubled in the weight resistance area...
You'd think I was really building muscle wouldn't you? Well I wasn't.
And here's the flaw: The day I leg pressed the 1000 pounds I heard and felt a tear in my knee. Miniscus(sic)surgery in both knees occurred last week. I'm a mess, but mostly because I had to have rotator cuff surgery on July 6th.
You see what the authors fail to mention to anyone is that despite the muscles ability to statically hold heavier and heavier weights, there ain't nothin' going on to strengthen the tendons and cartilage and other "body parts secondary to the muscle." And they can give way as they did in my case.
In my opinion, we all have a limit to the endurance of those secondary parts that can be overwhelmed by the high weights lifted via static contraction.
I've sacrificed 3 of my 4 major joints to surgery caused by static contraction.
And lastly, when we shifted to regular lifting after dazzling the gym with our "big stacking the weights on show," we were weaklings. My static bench press had been 310# but my bench press was only 165#.

solid static strength builder, but won't increase size.......2006-06-27

I bought the book and tried the program religiously for 3 months. Unfortunately, I want to grow. This program will help you gain strength with static holds. Unfortunately, I'm seeking hypertrophy (size increase) and this method doesn't do it. I maintained the same bodyweight, but am clearly flabbier than before. Stronger with static holds, but not more muscular. Plus, my true full range of motion excercises have decreased. I had hoped this would be a good break between my hypertrophy-specific training cyles. Well, it wasn't. The author claims that strength leads to size. This simply isn't true. Sure, strenght can enable size and one will grow somewhat as they grow stronger, but the two are not significantly correlated. Just look at those powerlifters that lift many more lbs than bodybuilders. They are concerned with strength, not size. He tries to pass what appears to be common sense off as science.
Now, don't get me wrong, this method does work to some degree if you don't follow the silly 6 second rule. You can get the benefits of occlusion by doing a static contraction, but the waste products such as lactic acid need to accumulate for well over 6 seconds to make a difference.
Now, I know that many reviewers of this book say that this program is unconventional and that is why all of the Doubting Thomases dislike it. Well yes, it is unconventional, but that doesn't make it right. If you want static strength, buy this book. It is good for static strength. If you want size, wait for 5 minutes before buying this book and check out other non-conventional, but highly effective methods such as hypertrophy-specific training (HST). The website I like best is hypertrophy-specific.com or there are really good research sites out there. Save the $15 and buy some good protein powder.

Average customer rating:

Too much boasting....
no gym required
Fastest Way to a Great Man Body...
Modern version of Dynamic Tension
It's worth it.

Powerflex
Jim Forystek
Manufacturer: Bronze Bow Publishing
ProductGroup: Book
Binding: Paperback

Aerobics | Exercise & Fitness | Health, Mind & Body | Subjects | Books

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Dynamic Strength
Ten Steps to a Better Body : An Introduction to Fitness

ASIN: 1932458255

Product Description

Are you searching for a program that delivers the maximum in physical fitness, dynamic good health, and a perfectly sculpted body? One that energizes every cell in your body with vitality and vigor? One that requires no weights, no gym, and no equipment of any kind? If you have answered yes, your search is over!

In Powerflex, Jim Forystek teaches the exact techniques he personally used to transform himself and his sons into the amazing specimens you see pictured throughout the exercises of this book. Youll never experience another boring workout that simply burns you out and makes you hurt wherever you have a joint. Instead, youll learn how to use and maximize the latent strength in your own body that is just waiting to be unleashed.

Divided into eight weekly workouts of five exercises, Powerflex teaches you to:
- Build and shape a huge, powerful, perfectly muscled chest.
- Develop strong, rippling washboard abs that draw attention on every beach.
- Maintain a healthy, energetic, flexible spine for lifelong youthfulness.
- Create a firm, strong neck that projects confidence and personal magnetism.
- Sculpt a beautifully developed V-shaped back.
- Build strong, attractive, tireless legs that can always go the distance.
- Create well-rounded, powerful shoulders.
- Develop awesome, perfectly shaped arms that never tire.

Customer Reviews:

Too much boasting...........2007-10-15

Jim Forystek is breaking some fundamental principles of fitness in this book. I was very disappointed after I read it...
The boys in the pics have (over)developed pecs, the rest of the arms and body are very underdeveloped. Yes the boys are lean, but that is pretty much it..That is the result that powerflex delivers?
If you want a good book about bodyweighttraining, get John Peterson's books. They are LIGHTYEARS ahead of this sorry excuse of a fitness book..

no gym required.......2007-09-06

Powerflex is a very easy book to read. The explanations of each excercise are written so that everyone can understand them. The pictures are great illustrations of each excercise. The reader will know exactly how to perform each movement. The eight week program is great and you will see results fairly quick. One of the best parts is you don't need a gym or expensive equipment and you can do them wherever you are. The price is right too. I highly recommend this book.

Fastest Way to a Great Man Body..........2007-01-05

Excellent, excellent book. The exercises are easy, fast, and they work like a charm. I've asked tons of people about chest development and never stuck to doing flys, flys, inverted, upside right, whatever... this is way easier and much more effective.

What I really dig is the spine and neck workouts. Never saw that addressed before, and what a difference in how I feel everyday!! Thanks!!

Modern version of Dynamic Tension.......2006-04-12

Powerflex is an execellent book on Bodyweight exercises. His writer Jim Forystek was a follower of Charles Atlas and has stay faithful to the perfection of building muscles in the absence of the use of weights. I love the way the book exercise routines are structured. For each exercise the book has 3 levels of repetitions, making it easy to follow the routine. I've been using it for over 8 months and feel my body has improved a great deal. Some parts I believe Powerflex could have improved is in providing pictures for the Speed and Endurance exercises, providing exercises for the calves and forearms and in providing nutritional information. Otherwise, Powerflex is an excellent addition to any bodyweight exercise library.

It's worth it........2006-02-15

I found the book well structured. The exercises easy to understand. The book is worth the buy. Think about how much money people spend on gym fees and buying bulky equipment. If your just starting out and want a easy method that can be done any where, Powerflex is a great place to start.

Skeletal Muscle Mechanics: From Mechanisms to Function

Average customer rating:

its good

Skeletal Muscle Mechanics: From Mechanisms to Function

Manufacturer: Wiley
ProductGroup: Book
Binding: Hardcover

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Book Description

Skeletal Muscle Mechanics: From Mechanisms to Function summarises the variety of approaches used by today's scientist to understand muscle function and the mechanisms of contraction. This book contains research by leading scientists from numerous fields using many different scientific techniques. Topics covered include:
* Cellular and molecular mechanisms of skeletal muscle contraction
* Historical perspective of muscle research
* The newest developments in techniques for the determination of the mechanical properties of single cross-bridges
* Theoretical modelling of muscle contraction and force production
* Multifaceted approaches to determine the in vivo function of skeletal muscle
This state-of-the-art account is written by internationally recognised authors and will be a valuable resource to researchers of biomechanics in sports science and exercise physiology.

"I expect this book to be excellent and timely." Professor R. McNeill Alexander FRS, School of Biology, University of Leeds, UK

Customer Reviews:

its good.......2003-11-22

it good,its excellent book,i can use it for my assignment

Average customer rating:

Destroyed my shoulder joint, even doing the exercises correctly!
My analytical mind says yes, but.........
Valuable Weight Training Principles
static contraction
Book is well written just not sure about the training

Static Contraction Training
Peter Sisco , and John R. Little
Manufacturer: McGraw-Hill
ProductGroup: Book
Binding: Paperback

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Power Factor Training : A Scientific Approach to Building Lean Muscle Mass
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Accessories:

Airborne Effervescent Health Formula, Original Orange, 10 Tablets (Pack of 3)
Tanita BC533 Glass Innerscan Body Composition Monitor
RESPeRATE Blood Pressure Lowering Device

ASIN: 0809229072

Book Description

"This is truly an incredible discovery that could cause physiology books to be rewritten." -- Ironman Magazine "A thorough, productive weight workout in less than three minutes? You better believe it! Larger muscles. Stronger techniques. Fewer injuries. What more do you want?" -- Martial Arts Training Magazine From bodybuilding and fitness pioneers Peter Sisco and John R. Little comes this revolutionary guide to building maximum muscle size and strength--using workouts that last as little as two minutes! Based on the authors' groundbreaking new research, Static Contraction Training reveals how a program consisting of only six 15- to 30-second exercises per workout will build muscle size and strength more efficiently than any other method. Learn firsthand the concepts that are revolutionizing bodybuilding, including:

Why training more than once a week--or longer than five minutes--can compromise your progress
How to stimulate maximum muscle mass
Nutritional fact vs. fiction
Gaining muscle without fat
Your weak link and how to overcome it in your next workout

The "law" that guarantees you huge muscle growth Whether you are a weekend athlete, beginning bodybuilder, or champion, the information in this book will forever change the way you view bodybuilding and strength training exercise. Peter Sisco is editor of Ironman Magazine's Ultimate Bodybuilding series and co-author of Power Factor Training and The Golfer's Two-Minute Workout. John R. Little, the innovator of the Static Contraction Method of strength training, is the editor of the Bruce Lee Library Series and co-author of Power Factor Training and The Golfer's Two-Minute Workout.

Customer Reviews:

Destroyed my shoulder joint, even doing the exercises correctly!.......2007-06-18

I was a HUGE advocate of SCT because it all seemed to make so much sense. I had a subscrition to the Pete Sico newsletter and once almost ordered the ridiculously expensive Expolisve Fitness machine.

I did SCT and though my hold tiems went up, my strength throughout a full range of motion didn't. I began replicating the isometric exercise of the machine he was hawking and after several months of doing it, I sustained 2 joint injuries - 1 to my neck, which left my right are falling asleep for 3 months till the radiopathy healed itself. The 2nd one I've been suffering with for several months now. My left shoulder is destroyed, Ahces all the tiem, and when I move it in any one of several direction, the agony kicks in. It feels liek arthritis, but I think it's joint and tendon damage. In the end, I got no lasting muscle increases and no strength increases.
Conventional working out gives you the mass you want. Mayeb throwing in a little more rest time makes sense, but this method does nothing but sell you pipedreams. Nobody that works out this way ever has the body you envy. Believe that.

My analytical mind says yes, but................2007-05-01

For starters I'm NOT Angelbabiesmom.....that's my wife!!

I've read the book several times and gave it a go several years ago. My weights did go up dramatically but I eventually gave it up. I don't even remember why. All the info contained seems logical and scientifically valid. People seem so dead set on believing the traditional gym myths that have been around for decades. Funny, considering traditional volume training (overtraining) works for so few people (drug free people, that is). I personally have never known anyone who gained signifigant mass working out in the traditional way. And EVERYONE I grew up with lifted weights. Some lifted year after year "hoping" something would magically happen (pure lack of logic). Some would lift for months, see no gains, and quit (common sense). There is a lot of hatred for an idea that flys in the face of traditional theory. Interesting, seeing how traditional body building theory has served so few people. It has even hurt people...myself included. As I write this, I just returned from getting an MRI to try to pinpoint the location of a herniated spinal disc that I ruptured 14 years ago doing BB shrugs. 14 years ago!!!! I'm still paying with both dollars and extreme pain.

I will start this program again and do it to the letter except for one thing that did NOT clear the checklist in my analytical mind. I will NOT be holding in the "strongest" portion of the lift but rather in the weakest. The whole goal is to overload the muscle to the maximuim degree possible. The strongest part of a lift (bench press for example) is due solely to leverage advantages. When you are approx. one inch below lockout on Bench press your forearm and upper arm are almost straight. You are only capable of holding extreme weights because of the leverage advantage. You are not stressing you pecs so much as your arm bones and joints. The stress on the pecs could be just as intense if you were in the weakest range with much less weight.... your bones/ joints being spared.

Valuable Weight Training Principles.......2007-04-10

Learn what techniques will help you gain strength and muscle and find out why those techniques work. These principles can be applied to your workouts in various ways.

static contraction .......2007-02-16

This book is very good. It gets done to the nuts and bolts about gaining strength and muscle. It helps you to understand what works and why in weight training.

Book is well written just not sure about the training.......2006-10-17

If you really want to try this training method this is a very detailed well written book that explains the method. I tried it but not long enough to tell you if it works or not. I was going to a gym with a partner and the trainers in the gym got very upset that my partner and I were using this method of training. We showed them the book and they were all totally against it saying that you have a greater risk of getting injuried than of getting pumped up. The book however says the opposite. If you want to try something different this is a good book to look at.

Brunnstrom's Clinical Kinesiology (Clinical Kinesiology (Brunnstrom's))

Average customer rating:

Perfect
Great Book!
A must for any health professional

Brunnstrom's Clinical Kinesiology (Clinical Kinesiology (Brunnstrom's))
LAURA K. SMITH
Manufacturer: F.A. Davis Company
ProductGroup: Book
Binding: Hardcover

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Muscles: Testing and Function, with Posture and Pain
Psychosocial Occupational Therapy: A Clinical Practice
Pathology: Implications for the Physical Therapist (Pathology)

ASIN: 0803679165

Customer Reviews:

Perfect.......2007-02-23

My book came in perfect condition exactly as promised and it was shipped and received quickly.

Great Book!.......2006-06-05

This book is excellent.It deals with all the regions/sections of the body in detail, gives excellent explanations and even 'extra information.' The laboratory exercises at the end of the chapter are also helpful. Drawings may be a bit unclear but the photographs are great.I wanted to purchase just one kinesiology textbook and I think this was an excellent choice.

A must for any health professional.......2000-05-25

I love his book because it explains the function of each and every area of the body so well. It makes studying muscle OIAs and palpation so easy. Very detailed explanation of the use and structure of the skeletal system. It gives better understanding on the pathological conditions in the bones and soft tissues in each area of the body. I would compare this book with Joint Structure & Function A Comprehensive Analysis by Cynthia Norkin and Pamela Levangie. Both books explains muscular and skeletal functions but Brunnnstrom covers a lot more areas of the musculoskeletal system.

Average customer rating:

Nerve and Muscle
R. D. Keynes , and D. J. Aidley
Manufacturer: Cambridge University Press
ProductGroup: Book
Binding: Paperback

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Book Description

Nerve and Muscle is an introductory textbook for students taking university courses in physiology, cell biology or preclinical medicine. The first edition was highly acclaimed as a readable and concise account of how nerves and muscles work. The book begins with a discussion of the nature of nerve impulses. These electrical events can be understood in terms of the flow of ions through molecular channels in the nerve cell membrane. Then the view changes to consideration of synaptic transmission: cell or muscle fibre with which it makes contact. Again ionic channels are involved, but now they are opened by special chemicals released from the nerve cell terminals. The final chapters discuss the nature of muscular contraction, including especially the relations between cellular structure and contractile function. This new edition includes much new material, especially on the molecular nature and characteristics of single ionic channels, while retaining a straightforward exposition of the fundamentals of the subject.

Download Description

An understanding of the physiology and function of nerve and muscle is fundamental to our knowledge of how the human body and the bodies of other animals function. In the third edition of this highly readable and concise introductory textbook, the authors begin with a discussion of the nature of nerve impulses as electrical events. They go on to consider communication between nerve cells via synaptic transmission, and finally discuss the nature of muscular contraction, relating muscle cellular structure to contractile function. This is a subject that continues to generate exciting discoveries and this edition includes new material that reflects this, including some of the experimental evidence. The reader will find up-to-date detail of the molecular structure of ion channels and the molecular basis of muscular contraction. Nerve and Muscle is essential reading for all students taking university courses in neurobiology, physiology, cell biology and preclinical medicine.

Core Archery: Shooting With Proper Back Tension

Average customer rating:

Strating of right

Core Archery: Shooting With Proper Back Tension
Larry Wise
Manufacturer: Target Communications Corporation
ProductGroup: Book
Binding: Paperback

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ASIN: 0913305189

Customer Reviews:

Strating of right.......2007-06-14

An excellent book that should be "compulsory" reading for any person serious about archery. If I read the book when I started archery I would not have had to unlearn the many bad habits I learnt or have been taught over the past three years.

A clear and practical step by step guide to get any serious archer in shooting his best shot.

Regulatory Mechanisms of Striated Muscle Contraction (Advances in Experimental Medicine & Biology)

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Regulatory Mechanisms of Striated Muscle Contraction (Advances in Experimental Medicine & Biology)
Setsuro, Ed. Ebashi
Manufacturer: Springer
ProductGroup: Book
Binding: Hardcover

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ASIN: 4431384510

Product Description

Troponin is a central subject in biochemical, biophysical, and physiological research. The discovery of this protein by Professor Setsuro Ebashi in 1965 initiated a new era in research into the molecular biology of the regulation of contraction in striated muscle. Troponin is one of the representative functional proteins in living organisms, and its structure and function have been studied extensively. Recently, the crystallographic structure of troponin ternary complex was determined successfully. Mutations in genes of cardiac isoforms of troponin have been shown to cause cardiomyopathies, and the pathogenic consequences of these genetic disorders are being investigated. In clinical medicine, troponin is now widely utilized as an excellent biochemical marker for myocardial infarction. This volume covers the entire spectrum of research on troponin and related muscle proteins, including pathophysiological and clinical aspects.

Average customer rating:

Classic but still holds its own!
Excellent book on how animal and human locomotion works.

Muscles, Reflexes, and Locomotion
Thomas A. McMahon
Manufacturer: Princeton University Press
ProductGroup: Book
Binding: Paperback

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Feedback Control of Dynamic Systems (5th Edition)

ASIN: 069102376X

Book Description

This is the first book-length treatment of mathematical models of muscle functions. Although physiologists, biophysicists, and bioengineers often mention these models, particularly the important Huxley models, Thomas A. McMahon is the first completely to explain them.

Customer Reviews:

Classic but still holds its own!.......2004-12-02

This text is a classic for understanding the mechanics of muscles and the movements they cause. From the mechanics of actin and myosin bridges to limbs as levers, it covers the full spectrum of mechanics in a technical but readable way. I had this as a textbook for a class in biomechanics that was excellent, I would recommend it to anyone wanting more than the simple gross mechanics of lever systems most treatments of this subject get. Be aware that to get full use out of this you will want to sharpen your calculus.... :)

Excellent book on how animal and human locomotion works........1998-12-18

This book presents its title subjects in a clear analytical style. While it is a textbook, it is quite accessible to the educated lay reader; the prose is nontechnical and can be easily understood without reference to the equations. The numerous diagrams are clear and aid understanding.The first five chapters describe the biochemistry and mechanics underlying muscular action. The next two chapters cover how the central nervous system controls and coordinates muscular action. The final two chapters cover the mechanics of locomotion, with particular attention to how size and shape relate to movement. McMahon presents the most current scientific thinking on each subject, along with a brief history of earlier theories.As a ballroom dancer and engineer, I found the book fascinating.McMahon is a professor of Applied Mechanics and of Biology at Harvard University. Some of the material presented in the final chapters of the book stems from his own research and theoretical work. This work was used by Harvard University to design and build a 'tuned track' to increase runners' speeds, on which a number of record times were promptly set.

Sliding Filament Mechanism in Muscle Contraction: Fifty Years of Research (Advances in Experimental Medicine & Biology)

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Sliding Filament Mechanism in Muscle Contraction: Fifty Years of Research (Advances in Experimental Medicine & Biology)
Haruo, Ed. Sugi
Manufacturer: Springer
ProductGroup: Book
Binding: Hardcover

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ASIN: 0387249893

Book Description

Sliding Filament Mechanism in Muscle Contraction: Fifty Years of Research covers the history of the sliding filament mechanism in muscle contraction from its discovery in 1954 by H.E. Huxley through and including modern day research. Chapters include topics in dynamic X-ray diffraction, electron microscopy, muscle mechanisms, in-vitro motility assay, cardiac versus smooth muscle, motile systems, and much more.

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