Update: Strength Training with Static Contraction Training: results after ten months

by David Eckoff · 0 comments

UPDATE: the original article below describes my first ten months training with SCT. Here are additional links to updated results:

I joined Turner Athletic Club in February 2006. After building a base of cardiovascular fitness, I added a type of strength training to my workout routine called “Static Contraction Training” (SCT) that has yielded outstanding results.

To learn more about how to get started with Static Contraction Training, I recommend Pete Sisco’s excellent resource of training information on Static Contraction Training.

I started the program ten months ago and I’m amazed at the increase in strength I’ve achieved:

  • My SCT benchpress has increased from 380 lbs to 510 lbs in 10 months (34% gain)
  • My SCT single-leg press has increased from 790 lbs to 1,100 lbs in 10 months (39% gain).Why single-leg press? I had to switch from dual-leg press to single-leg press, because there are not enough weight plates in the gym to get to 2,200+ lbs I would need for a dual leg press – no kidding!

Here are two charts show my strength gains over the past 10 months:

legpress2

benchpress2

When you look at the trend charts, you’ll notice a dip in January due to a special cause: I was unloading 45 pound plates from the barbell without paying attention to my form, and as I was making a twisting motion from the barbell to the weight rack, I pulled a muscle in my lower back. Not only was this extremely painful for a few weeks, it temporarily took me out of the momentum I had for my strength gains. The good news is that by mid-February, I was back on track, with continued consistent strength gains.

More measurements: Twelve weeks ago I had my body composition measured by a hydrostatic test (the most accurate method, considered the gold standard measurement):

  • Lean muscle mass: gained 1.2 pounds of muscle over the past 12 weeks (that’s good for my 158 lb frame)
  • Fat: lost 2.95 pounds of fat over the past 12 weeks (that’s good for my frame)
  • Body fat %: reduced from 19.5% to 17.8% over the past 12 weeks (considered ideal for my age; further improvements are for athletic or cosmetic purposes, not necessarily for health)If I continue at the same pace, then over the next 12 months, I will gain almost 5 pounds of muscle mass and further reduce my body fat percentage.

What is SCT?

  • Read my summary here. But big picture, Static Contraction training is a method of strength training that I first heard about from Tony Robbins. SCT has enabled me to get the greatest results in the least amount of time each week. To learn more about how to get started with Static Contraction Training, I recommend Pete Sisco’s excellent resource of training information on Static Contraction Training. Pete’s the best!

What I like about SCT:

  • I achieve maximum results in minimal duration workouts – a good use of time vs. results
  • I know I can always find a way to get to the gym for strength training once every two weeks
  • I am incredibly motivated by the results I see week by weekLessons learned:
  • Get yourself into a peak state (physical and mental) just prior to each lift, and you can lift even more weight. I learned how to do this from Anthony Robbins. (Similar to what I learned to do for before I walked barefoot on 1,200 degree hot burning coals during Tony’s “Unleash the Power Within” seminar.)
  • Be sure you are also doing work to stregthen your core, and as part of that, your abs. This is important for your lower back.
  • Pay extra attention to your form when you load and unload 45 pound plates to and from the barbell, so you don’t pull a muscle in your lower back.Important: before attempting any of this yourself, read instructions from the experts, so you understand the safety equipment required. Stating the obvious: if you don’t use the required safety equipment, and you drop a 500 lb barbell on your chest, you could be seriously injured or worse.

newgrip

Related strength training tip: I have been using NewGrips to cushion my palms and fingers and add strength to my grip so I can lift even heavier weights. NewGrips are made of neoprene and I’m finding are much better than traditional weight lifting gloves. I bought these, use them every workout and think these are the best weight lifting grips around. If you decide to get a pair, I’m linking to NewGrips with an affiliate link, meaning I get a token commission if you click from my link and purchase a pair of NewGrips from the manufacturer. – David Eckoff

Related Links:

  • Fitness Results Over One Year: Transforming My Body Through Fitness and Nutrition (January 13, 2008)
  • Strength Training: Unpacking New “Streamline SR” Fitness Equipment
  • Fitness Results: Break Out Quarter! (Quarterly report, August 29, 2007: gained another 6.1 pounds of muscle; lost another 2.85 pounds of fat):
  • Strength Training with Static Contraction Training: results after ten months (Quarterly report, May 17, 2007: gained another 1.2 pounds of muscle; lost another 2.95 pounds of fat )
  • Strength Training with Static Contraction Training: results after four months (November 23, 2006)

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