Pete Sisco - Discover Your Optimum Training Frequency

**admin** · 11-27-2002, 11:33 AM

How often should you workout? The answer may surprise you! Discover YOUR optimum training frequency to unleash new growth.

http://www.bodybuilding.com/fun/sisco7.htm

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Fit_Femme · 11-27-2002, 10:02 PM

Wow, I found this article to be surprisingly informative. I knew of periodization, progressive overload, and the importance of adequate rest, but these numbers were astounding to me. I definitely need to take a look at my current program and do some revamping.

GLG · 12-01-2002, 08:04 AM

18 days between body parts? Advanced trainees with 12 weeks between body parts? Someone's channeling Mentzer.

ShallowGrave · 12-02-2002, 08:31 AM

I like the idea of multiplying weight by # of reps to have a number to judge progress by. I've been analyzing weights and reps seperately to judge progress workout to workout and never considered this method to simplify it.

alpha warrior · 03-27-2003, 11:25 AM

I was training full range every 5 days on a mentzer routine... but in all due respect... mentzer always will mean so much to me... i made no gains. Believe it or not.. once every 5th day.. 7th day... food intake... volume... my partner grows easily... but i dont. I searched hard on forums.. and talked to someone about powerfactor... but heard so much negative comments about it being bunk. I got train smart... wrote to pete sisco.. got a reply!!!... but havent wrote him as of yet... until i have something worthy of his time... which is sure building. In 4 workouts of partial rep training on a 3 set full body-like routine... i gained 6 pounds... 150 pounds on my leg press... traning 3 sets once a week. I am now starting and "a" and "b" workout... again once every seven days till i approach the maximum on that frequency... then it will be time to reduce a few more days again. I believe partial rep training to be wonderful... especially to those who are extremely limited in their own personal weak range part of the exercise. I know this letter is supposed to be about frequency... but credit must be given. You need to find the routine that suits you.. full range or half range... then work your frequency individualy. Whats interesting is that i have always trained infrequently... but only started making real progress when i reduced range of motion. Train like the barbarian brothers (hard).. eat big... and 'train smart'. I believe in all of you.

**str8flexed** · 03-27-2003, 03:27 PM

lots of theory... no references.

Ricky · 04-06-2003, 12:52 PM

Gentlemen,

That static contraction training article he did was interesting (or this may have been in his book, which I read at Barnes and Noble or Borders)

In any event, I do agree that if the weights and reps dont' go up your recovery time may be wrong. But it is hard to know if you are resting too little or too long at times.

Also a night of missed sleep can give you poor results too, as any of us who party alot know!

What I like about a reduced range of motion is that it may limit injuries. What I like about a reduced training frequency is it gives me time to pursue my many other hobbies!

**str8flexed** · 04-06-2003, 02:13 PM

Quote:

Originally posted by Ricky
Gentlemen,

That static contraction training article he did was interesting (or this may have been in his book, which I read at Barnes and Noble or Borders)

In any event, I do agree that if the weights and reps dont' go up your recovery time may be wrong. But it is hard to know if you are resting too little or too long at times.

Also a night of missed sleep can give you poor results too, as any of us who party alot know!

What I like about a reduced range of motion is that it may limit injuries. What I like about a reduced training frequency is it gives me time to pursue my many other hobbies!

it's a good way to reduce flexability and muscle activation as well. How would a limited range of motion reduce the risk of injury. Too bad Dr. Siff isn't around anymore to bust this fallacy.
Peace

Ricky · 04-11-2003, 03:48 PM

In some cases full range of motion also includes motions which take advantage of anatomical weaknesses in the joints.

Example, external rotation of the shoulder joint can be excessive in exercises like chest flyes or the pec deck. This can cause injuries. For exercises like this a shorter range of motion (as long as it is in the correct range) would lower the risk of injury.

06-12-2006, 12:34 PM

What Sisco doesn't know about training could fill many books. Channeling Mentzer...always has.

The basic problem is like many he's always looking for the ultimate way to train. The one thing you can do for the rest of your life that will always work. Ignoring reams of good data in the process.

The bottom line is just because you reach a plateau or a state of overreaching on a certain frequency or program does NOT mean that program was a failure.

11-16-2006, 05:45 PM

This is the most lame crap I have ever heard. Do the top strength athletes (bodybuilders and professional athletes) lift this way....Heck no!

DA702 · 12-12-2006, 12:47 AM

It works.....How many workout programs are guaranteed to work out there?

My bench went up 70lbs in 4 workouts over a one month period. Each workout took about 10-15 min. The chest exercise takes 10 sec. So in 40 seconds I added 70lbs to my full range bench press.

I was skeptical til I tried. Break into a new way of thinking.