UPDATE: the original article below describes my first ten months training with SCT. Here are additional links to updated results:Fitness Results Over One Year: Transforming My Body Through Fitness and Nutrition (January 13, 2008)
Strength Training: Unpacking New "Streamline SR" Fitness Equipment (August 25, 2007)
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)
I joined my company's fitness club when I started my new job 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.
I started the program ten months ago and I'm amazed at the increase in strength I've achieved.
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:
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):
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?
What I like about SCT:
Lessons learned:
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.
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