Static Contraction Training and Muscle Growth

Today, a question about Static Contraction training and muscle growth.

"I'd love to hear your input and opinion about Pete Sisco and Static Contraction training," wrote one reader.

"I've read his book, and he is always sending me articles, and on the little I know, he seems to have the science to back up his claims. While some of it makes sense, it also seems a bit too easy. Please let me know what you think."

If you haven't heard of Static Contraction training, the author of the book Pete Sisco talks more about it in this interview with Tony Robbins.

You might be interested to know that the "Functional Isometric Contraction System," which also promotes heavy weights lifted in a short range of motion, was first published in 1961 by Bob Hoffman.

At the time, isometrics had been credited with the success of two American weightlifters — Bill March of York, Pennsylvania, and Louis Riecke of New Orleans.

Hoffman claimed that his isometric contraction system was “the greatest system of strength and muscle building the world has ever seen,” and offered for sale a line of books, racks and devices all based on isometrics.

But isometric contraction proved to be a passing fad when it was revealed that March and Riecke had been taking anabolic steroids (supplied by the "Father of Dianabol" Dr. John Ziegler) along with their isometric workouts.

“Hoffman, knowing that he could not capitalize on the sale of steroids, jumped in the slot with his isometric courses and equipment,” explains Bill Starr in the June 1972 edition of Weightlifting Journal. “Hoffman made a mint . . . as lifters throughout the world pulled and pushed hoping to get as strong as March and Riecke.”

In recent years, a number of studies have put partial reps to the test. And while partial reps and static contractions do have their place in a "toolbox" of methods for building muscle, I've seen no research to show that a program based exclusively on these methods works better than regular full-range training.

One 10-week study compared partial range-of-motion with full range-of-motion training in the development of maximal upper-body strength in women [1].

Subjects were divided into three groups.

• Group 1 trained with 3 full range-of-motion sets on the bench press.

• Group 2 trained with 3 partial range-of-motion sets.

• Group 3 trained with an equal combination of partial and full range-of-motion sets.

Each of the groups experienced an increase in bench-press strength. However, lifting through a full range of motion was superior to the other training routines used.

A similar study by the same group of researchers, this time using untrained men rather than women, found no differences in strength gains comparing partial and full range-of-motion sets [2].

However, it's important to point out that both of these studies used untrained subjects, who tend to improve very quickly no matter what type of routine they follow.

The researchers make this same point in their conclusion to the second study...

In other words, we can't assume that people with a few years worth of training under their belts will respond in the same way as beginners to partial range-of-motion training.

That being said, I think it's a myth that you need to use a full range of motion (taking each movement from the "full stretch" to "peak cotraction") to stimulate maximum muscle growth.

Here's what Muscle Gaining Secrets author Jason Ferruggia has to say on the subject...

Many powerlifters and strength athletes will use partials to develop strength in a specific range of motion. And certain exercises (such as floor presses and deadlifts) are actually "partial" reps, allowing you to use heavy weights and put your muscles under a lot of tension (progressive tension overload is essential for building muscle).

In summary, partial reps and static contractions do have their place in a training program (e.g. to work around joint pain or injury, to strengthen certain parts of a movement, or to fatigue the muscles still further after they reach concentric muscle failure).

However, they're used mainly as a supplement to as opposed to a replacement for training routines that include full range exercises.

About the Author

Christian Finn holds a master's degree in exercise science, is a certified personal trainer and has been featured on BBC TV and radio, as well as in Men's Health, Men's Fitness, Muscle & Fitness, Fit Pro, Zest and other popular fitness magazines.

If you want better, faster results from the time you spend in the gym, click here now for instant access to his step-by-step muscle-building and fat-burning workout routines.

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References
1. Massey CD, Vincent J, Maneval M, Johnson JT. (2005). Influence of range of motion in resistance training in women: early phase adaptations. J Strength Cond Research, 19, 409-411
2. Massey CD, Vincent J, Maneval M, Moore M, Johnson JT. (2004). An analysis of full range of motion vs. partial range of motion training in the development of strength in untrained men. J Strength Cond Research, 18, 518-521