Pete Sisco - New Method To Build Muscle FAST... And Avoid Injuries!

[admin]

There are simple ways to avoid injuries and one of them is fantastically effective at building muscle. What? A safer way to lift that increases muscle building? Yes.

http://www.bodybuilding.com/fun/sisco5.htm

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[Zulu]

You've got to be ****ting me folks.

I've seen Sisco ripped to shreds so many times.

I can't believe this stuff is posted.

Seriously. Even I can find nothing but crap in that article.

I'm having a hard time phrasing my disgust....

-Zulu

[admin]

Has anybody actually tried this workout for a few weeks?

Thanks!
Ryan

[Zulu]

A few weeks?

You realize that neurological adaptation, not hypertrophy will be the most potent factor initially?

-Zulu

[MOD]

did it twice, and both times I lost size and full range strength. It sucks, and the whole Power Factor book and system is a scam. Read this, it explains why PFT does not work.


http://www.stanford.edu/~gchen/Trai...owerFactor.html

[alpha warrior]

I know Sisco gets his share of insults and putdowns about his training methods, just like Mentzer.... but people have gained with PFT. My partner rarely uses a full range of motion and he is very thick and strong. Granted he probably has those genetics to be that way either way. But... he started squatting with 200 pounds, and now is doing 420. He does 15 - 20 reps ( up to 30) and has ALWAYS done partials. Why? Well, actually... its his ego. He can use more weight. I told him time and time again " do a full range of motion".... " all the way up, and all the way down".... " like Mike Mentzer says through a full range". While i have not gained in the squat, HE has. In fact most of his excercises are partial range, yet he is getting stronger each time. Yes he has down days... but he's done 200 pound reverse grip partial overhead presses.... A full ROM makes more sense to me, but Sisco has points. Look at SCT. Gaining without really any ROM. In fact... i used it on pulldowns with my partner and me and you can gain so fast that you can screw up your frequency so easily. Yea alot of people read bad about Sisco. Ok. Same with Mentzer. All i can say is give PFT a try. Do it right though... volume, frequency.... See what happens. You might get no results and be pissed, but know PFT isnt an option anymore... or you might gain so well you will be pissed you didnt try it earlier. You never know.

As with anything else, moderation is the key. Use partials for 1 week, or partials for legs only. Then do full range for 1 week or switch body part. You then trian your body to do full range, light range, and everything in between. Just understand the beneifts of both types of exercise. I would like to know how strong the ligaments are on the people doing 3000 lb partial leg press when they go down two inches and then back up, versus people who do full range 1000 lbs. Big muscle is not always practical if it doesn't have the proper support structure (looks good though).

Mix up number of reps, number of sets, partials, full range, body parts on, body parts off, cardio up, cardio down. Maximum mix gets maximum benefit.

[thickjerk]

horse****

Let me make myself perfectly clear- you naysayers are clueless. And probably the typical steroid abusers and/or genetically gifted folks we all see at the gym, the guys who do everything half-assed and STILL get results. From just the few articles I've read by Pete Sisco, I can tell you he knows his stuff. As an example, I'll offer this anecdote about this article. I've read many others touting this same partial rep scheme workout. Among them, a certain world class powerlifter and professional strongman who shall remain nameless. But what he said was this: "I'll sometimes load up the barbell with 1100 pounds and just lift it off the rack a few times. It's all I can do to move it at all, but I believe this has enabled me to break many strength plateaus..." So, it's obvious to me that anyone who doesn't gain strength with this routine obviously doesn't understand the main principle- LIFT HEAVY, REALLY HEAVY. So, give it a try with some TRUE EFFORT, instead of expecting the same results you get from 'roids or your minimal effort, genetically gifted, clueless and archaic old routine. Oh, by the way, static contraction or isometrics has been shown repeatedly to result in the greatest strength gains without plateaus than any other method. I know 140 pound rock climbers that will put most lifters to shame. So, give it a REAL try, not just enough to make yourself feel superior. I'll be eagerly awaiting YOUR next book. And don't forget to actually STUDY your methods scientifically.

[lucubration]

Originally posted by admin
There are simple ways to avoid injuries and one of them is fantastically effective at building muscle. What? A safer way to lift that increases muscle building? Yes.

http://www.bodybuilding.com/fun/sisco5.htm

HOW TO REVIEW: Post Your Review Of This Article - CLICK ON POST REPLY BELOW! You do NOT need to be a registered member to post a reply in this section!

one word:

bla!

[omariok2]

the number one rule in lifting is : always use a full ROM..
Pete sisco does not realize this...he is an idiot..
thank you

[Atavis]

Originally posted by omariok2
the number one rule in lifting is : always use a full ROM..
Pete sisco does not realize this...he is an idiot..
thank you

That is not a hard and fast 100% of the time true rule.

There ARE times when partials work and work well. However, as a total program PFT is lacking. So is Mentzer HIT for that matter.

[lucubration]

Originally posted by Atavis
That is not a hard and fast 100% of the time true rule.

There ARE times when partials work and work well. .

agreed here.

[amusclehead]

i'm going to have to side with the tide here.

for the longest of times i did partial squats (infact, all my leg exercises since they were based solely on squats were partials) (didn't have a proper powerrack at the time) and i did make some size and strength gains.

however, my leg power/size just exploded when i got my power rack- same exact routine, only difference was complete full ROM instead of partials.

so just based on my experiences of partial leg training, it's possible to make some size and strength gains but not going to be anywhere near full ROM.

Originally posted by Atavis

There ARE times when partials work and work well.

yep, i use partials on benching and they're great (gotta love board pressing ), but ou've got to know when to use them and use them sparingly.

[amusclehead]

just wanted to add that this really makes me shake my head

"For example, the bottom of the squat position places outrageous stress on the knees and bottom of the bench press position can tear the ligaments and tendons of the upper arm and shoulder. "

take squatting, full ROM squats are safe (given you arn't bouncing up and down), partial ROM arn't that great- think of your body as a set of gears. if you do full ROM it does a complete rotation. If you do partial ROM, it's like jamming a stick between the gears causing it to grind to halt...not good on the gearing and definately not good on the knees and ligaments and other stuff

and yes, the bottom of the bench can be dangerous.....if you're like 99% of the population out there who drops it down like a rocket and bounces it off your chest to the point it starts leaving bruising.



i've read a lot of Sisco's stuff, and he does have some good stuff, but a lot I have to question- I've seen him advocating leg pressing over squatting for best leg power/strength, saying that if you do abdominal exercises you'll tone up your stomach w/ or w/o a good diet, and his belief in 1-day arm cures.....

Just wanted to add my 2 cents. I belived partials helped me add a lot of mass when I used them to increase instensity. EX:...... for the bench and squat, ..I would do like 4 full range reps, strip off some weight, do 4 more full range reps, then set the bar up to near lock out position in the power rack and do 4 partials, strip of some weight and do 4 more partials. BUT, when I did a cycle with ONLY partials and no full range, I DIDN'T put on as much mass and my strenght in the full range movements went down. Bottom line is that I think partials are a great way to up the intensity for mass building after full range sets, but for me, partials don't seem to translate into full range strength when done by themselves.

[Silent_Impact]

I can't believe he advocates using the smith machine for squats. Thats just bad advice right there. Where is the science behind all this? Lets see some studies of this actually working, instead of anecdotal evidence.

Also, this guy has a hard-on for himself if his logo at the bottom of the article says Pete Sisco, Famous Author. Give me a break!

[massmatters]

Originally Posted by cififncare

Let me make myself perfectly clear- you naysayers are clueless. And probably the typical steroid abusers and/or genetically gifted folks we all see at the gym, the guys who do everything half-assed and STILL get results. From just the few articles I've read by Pete Sisco, I can tell you he knows his stuff. As an example, I'll offer this anecdote about this article. I've read many others touting this same partial rep scheme workout. Among them, a certain world class powerlifter and professional strongman who shall remain nameless. But what he said was this: "I'll sometimes load up the barbell with 1100 pounds and just lift it off the rack a few times. It's all I can do to move it at all, but I believe this has enabled me to break many strength plateaus..." So, it's obvious to me that anyone who doesn't gain strength with this routine obviously doesn't understand the main principle- LIFT HEAVY, REALLY HEAVY. So, give it a try with some TRUE EFFORT, instead of expecting the same results you get from 'roids or your minimal effort, genetically gifted, clueless and archaic old routine. Oh, by the way, static contraction or isometrics has been shown repeatedly to result in the greatest strength gains without plateaus than any other method. I know 140 pound rock climbers that will put most lifters to shame. So, give it a REAL try, not just enough to make yourself feel superior. I'll be eagerly awaiting YOUR next book. And don't forget to actually STUDY your methods scientifically.

it is clear that you are very inexperienced and brand new to weight lifting. does sisco mention sarcomere and sarcoplasmic hypertrophy? or anything else scientific? no, he does not. his book is NOT based on science, it is based on THEORIES, theories which can be proven wrong over and over and over.....

I've been doing SCT since July and have made good progress. Just got the Explosive Fitness machines recently. Too soon to know how effective they are but they certainly feel good....

[MuscleWizard]

I just downloaded his e-book today and im going to start my first workout with his principals in mind tonight. I see some people saying it flat out didint work for them, I wonder if they did everything right. If you started right out the gate only working out once every 3 weeks then yaaa your gonna get smaller and lose strength. you have to do it exaclty like he said. SO im going to workout out tonight then again on wed, and every 2 days from there with partials, with the wight loaded and I mean loaded to get the full benifiet. when it gets to much and i need more time off I will encrease the amount of time to rest in between workouts. Keep in mind he is not just stressing partials. People are all hung up on that, he also stresses the rest in between. if your doing partials and loading up every other day, you will not get anywhere you need to rest. plus he aslo stressed time, shorten rest in between sets. Anyway im goin to give this an honest try for 10 weeks, and I will let you all know how it works, I will keep you posted

[james_ashby]

I have been doing SCT for a bit longer than 6 months now. At this point I am working once every 10 days. During the six months I have added about 8 lbs of lean body mass (I am now around 200 lbs at 5' 9" and ~ 14% BF). I think that is not so bad for a 52 year old guy who had been lifting weights regularly for a couple of years before starting SCT. I am not sure that 10 weeks is long enough for a fair test. You need to hit the wall a couple of times, lengthen your rest period and see progress resume to fully test the theory and that process may take a while.... Anyway, good luck to you.

Jim

Originally Posted by massmatters

it is clear that you are very inexperienced and brand new to weight lifting. does sisco mention sarcomere and sarcoplasmic hypertrophy? or anything else scientific? no, he does not. his book is NOT based on science, it is based on THEORIES, theories which can be proven wrong over and over and over.....

Actually, flamer, I've been lifting for over 20 years. I'm 5' 10", 200 pounds and 12% body fat. I also smoke and eat like a teenager, which is bad, I know, but I will still put you to shame in the gym. It is clear to me that you are a forum flamer (911 posts), that you have terrible grammar AND that you are very inexperienced and brand new to weight lifting. Your question about "sarcomere and sarcoplasmic hypertrophy" is completely inane and an obvious attempt to appear as if you're knowledgeable through the use of "big words." That has nothing to do with anything even remotely related to this system, this forum, etcetera.
Here are some tips for you:
Work on your grammar.
Try to stick to the topic when you post.
Get a life and stop flaming people online with rude and senseless comments.
Get bent.

Your daddy.
P.S. I don't see an option here for posting my picture, or I most definitely would. I'm sure that would probably shut you up and give anyone else who reads this page a good chuckle at the obvious ignorance of your statements. Son.

HEY GUYS!! (This should help kill a debate....or at least wound it a little....)!

Pete Sisco's SCT Workout DOES work.....here's the catch.....when done.....properly!! You DON'T just come in a gym...lift a freight train...and leave, never to return for a few months! The days you DON'T train....you do light cardio for about 45 min. That keeps UP the metabolism!! One day off a week from ALL training is good.....and don't forget 2 week a year vacations, at least!!

For ROM purists.....warm-up at 10 - 12 reps at 50% of total weight with full motion....fine! When the LAST rep is held on the LAST set....that's your mark! That should be the heaviest you do on a PARTIAL and ONLY a PARTIAL movement......(for proof of this...just reference Bruce Lee's FULL MOTION "Good Morning" behind his neck barbell routine where he tried to do nearly twice his body weight on that exercise in a full motion range and he blew out his back for over 6 months! As Denis Leary would've said...."Idiot!")!

A special word on the subject....everyone's different....if you have a system that works for you...great....DON'T CHANGE SOMETHING THAT ALREADY WORKS!!!

I will say I have seen this system work with the majority of people who HAVE tried it. I even use a variation myself which works along with other things I do. For me, it works.....so who cares who believes what after the debate clears, right?

One other thing.....every person that touts a system will mix good advice with the actual information that will help sell a fitness product. That's the whole point. Pete Sisco has some great stuff in his advice.....but it's nothing new (Charles Atlas....Jack LaLanne......even Arnie the Gov himself!!). SCT works when done properly in conjunction with regular everyday exercise....BUT.....it's also a great way to sell over $3500 in exercise equipment in ONE shot as well! So take advice for what it's worth, but don't be naive in the understanding of why the advice is being given to you.

As for why I'm saying all this......I do plan on building a subscription-based website that will really, well......get the point across the first time! I also plan to add some concepts that will help even the best really improve.....if....and ONLY if......the information is sought and wanted.

Let's just say....something that will level the field once and for all as well as cut through all the BS out there!

The site will be live by June, 2006!

And on THAT note....Merry Christmas!!!

[james_ashby]

I posted to this thread earlier this year. For any one interested I have continued and am continuing my experiment with SCT. I have had some ups and downs but on the whole have continued to make progress. I am working out once every other week now. Recently broke the 2500 lb barrier for the leg press and the 500 lb mark for the bench press. Not too bad for a 53 year old. Have a happy and healthy holiday and 2006!

Thanks James.....you just proved my point! You found a system....really tried it out.....and it works for you in ways you probably never thought possible at first. Bet your whole attitude at first was...."SCT's probably a load of crap, but what the hell....if it doesn't work, at least I'm getting out of the house and away from the TV & chips for a bit". Then....more importantly....you gave it an honest and near-perfect chance! Most importantly.....your current adaptation of it continues to work! Well Done!!!

Very cool online Christmas gift!!

Does this mean SCT works for everyone?? No.
Does this mean good systems are perfect? Hell No!

What makes a system good is positive results for a majority of people who try it. What makes a system Great is adaptation to the individual.

What makes a system perfect?? The Honesty and will to stick with it, and the intelligence to keep what works and throw away what doesn't!

Cheers!

Couldn't resist this final shot:

Regarding the truth behind systems.....I refer you, the reader, to this quote...."NEVER Stop Fighting.....NEVER Stop Fighting until the Fight Is Done!! Here endeth the Lesson!" (Kevin Costner to Bob DeNiro in "The Untouchables")

Happy Holidays, Merry Kwanzaa, God Jul, Feliz Navidad (or did, anyway...j/k..), Fröhliche Weihnachten, Happy Hanukkah, Merry Ramadan, Kurisumasu Omedeto, AAANNNDDDD........

MERRY CHRISTMAS!!!!!!! (The Calendar SAYS Christmas and has said for a long, long time.......therefore....HO, HO, HO!!!)

And if anyone is hung up about the appropriateness of "Merry Christmas" as a good thing to say in December to someone after THIS Greeting.....you have MUCH larger issues than "Gee....what kind of workout should I research.....hmmmm??"

Besides....beats the hell out of the alternative greetings you get out of the OTHER 11 months from various people, right??

MERRY CHRISTMAS!!!!!!!!!!!!!

[Squats4Life]

I tried PFT and it w/out a doubt works. It's VERY tedious to train w/ it using a barbell & plates. A 600+ Qtr. squat takes a while to load up and unload. Sisco's math formulas are little cumbersome as well but have validity. U are certainly able to lift more in the qtr. range than full ROM obviously which is heavier which the end result IS more intensity which mean more muscle.

Bottom line PFT/SCT is superior to full range reps and Yates definitely disproved that decreasing ur frequency will decrease ur results. I think in another 30 yrs Sisco will be proven right and hitting HEAVY squats/deadlifts as little as 1x per mo will be fairly common.

All someone can do is try the system.

[james_ashby]

Can you give some more information on the Yates reference?

I agree that doing SCT with free weights can be tedious with the loading and unloading. I also found callibration difficlut with free weights. There was not that much difference between a weight I could not move at all and one that I could hold for more than 10 seconds so guessing the right amount of weight to put on the bar was an issue.

Using the purpose built SCT equipment overcomes these problems but of course the equipment is expensive. One can only hope that less expensive equipment will become available over time.

The greatest thing to come a long in a long time. I've been training off & on for 17yrs. and I'm still learning about the life of(working out) and SCT is GREAT!!!!!!!!!!!! I am 5'10''-225lbs and stronger than ever.People in the gym think i'm on something but it's all natural(foods,veg,fruit,fish,water,goodfats) & the key to my success SCT!!!!!!!!! training. Please don't read into negativity, if you want the best gains in your life try SCT for about a month and then go back to your regular training& you will see the difference.You will be amazed.

[apace]

yes but do you guys train once a week twice or more ?? as from his posts he recommends once every week or even every 10 days ??