How To Get Strong

HOW TO GET STRONG
By Shawn Bennett WHY YOU NEED MUSCLE From age 25 and on, we lose .5% per year of our skeletal muscle. At 60 years old, this rate of muscle loss (Sarcopenia) accelerates to 1% per year, and doubles each decade (at 70 years old, 2% per year, at 80 years old, 4% per year, etc.) There are various reasons for this: Sedentary lifestyle, poor nutrition, decreased hormone levels, decreased protein synthesis, etc. Inactive people have the most severe muscle atrophy (loss of muscle mass) but even active people will lose muscle because the greatest loss is in the Fast Twitch (FT) muscles versus Slow Twitch (ST) muscles. The FT muscles are used for high-intensity, anaerobic movements like weight lifting, while the ST muscles are employed in activities like running, dancing, biking, etc. So even if you are active, without some kind of weight training program, you will lose muscle mass, which is not a good thing. Muscle is Active Tissue, meaning it burns calories. The more muscle you have, the more calories your body burns, even at rest. As muscle atrophies (Sarcopenia), the metabolism slows down, and the body accumulates more fat. Preventing loss of your skeletal muscle throughout your life is critical to maintaining your strength, vigor, energy, vitality, health and LIFE. Jack LaLanne, the Godfather of Fitness (as hes widely known), turned 95 years old on September 26, 2009. He still works out with weights and exercises every day. Hes probably in better shape than most people a fraction of his age.
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Many people, young and old, ock to Jack LaLanne for tness advice and education because they believe hes found the Fountain of Youth. There is no question that building and keeping the muscle on your body will have a profound impact on your life and health as well. Women have the most to gain from strength training. There is no better way to achieve and keep ones gure than thru strength training. However, some women fear suddenly waking up to nd arms that are freakishly huge having lifted weights the previous day. This cannot happen. Even men, who more easily grow muscle due to male hormones and genetics, wont suddenly become freakishly huge from strength training because the changes in the size and shape of muscles happens gradually over time. And besides, we arent talking about taking anabolic steroids to articially bulk up like professional body-builders do. Strength training is used to develop the strength and size of skeletal muscle. Properly performed, strength training can provide signicant functional benets and improvement in overall health and well-being. 12 GOOD REASONS WHY YOU SHOULD STRENGTH TRAIN There is no short supply of studies conducted regarding the benets of strength training. Here are just a few reasons strength training is important for EVERYONE: 1. PREVENT MUSCLE LOSS Lean mass (muscle) is active tissue and burns extra calories even while we rest. Adults who do not strength train lose between 5 to 7 pounds of muscle every decade (Forbes 1976, Evans and Reneberg 1992). Even though endurance exercise(s) can improve our cardiovascular health, it does not prevent the loss of muscle tissue. Only strength exercise maintains our muscle mass and strength throughout our lives.
2. IMPROVE METABOLIC RATE - Because muscle is very active tissue, muscle loss is accompanied by a reduction in our resting metabolism. Studies by Keyes et al. (1973) and Evens and Rosenberg (1992) showed that the average adult experiences a 2% to 5% reduction in metabolic rate every decade of life. Regular strength training prevents muscle loss thus preventing a decreased metabolic rate. 3. INCREASE LEAN MUSCLE MASS - Because most adults do not participate in regular strength exercise, its necessary to rst replace the muscle tissue that has been lost through inactivity. Research (Westcott 1995) shows that a standard strength training program can increase muscle mass by about 3 pounds over an 8 week training period. This is the typical training response for men and women who strength trained several times per week. A research study (Mikesky, 1994) found that older adults who engaged in resistance strength training for 12 weeks on a moderate program increased their strength an average of 82%! 4. INCREASE METABOLIC RATE - Research reveals that adding 3 pounds of muscle increases our resting metabolic rate by 7% and our daily calorie requirements by 15% (Campbell et al. 1994). At rest, a pound of muscle uses up nearly 70 calories per day for tissue maintenance, and during exercise uses much more. Therefore those who replace muscle through strength training exercise use more calories all day long, thereby reducing the likelihood of fat accumulation. Adding muscle and losing fat gives our body the toned or ripped look so many of us desire. 5. BODY FAT REDUCTION - Campbell and his co-workers (1994) found that strength exercise reduced unwanted body fat by 4 lbs. after only 12 weeks of training, even though the subjects were eating 15% more calories per day. That is, a basic strength training program resulted in 3 pounds more lean weight, 4 pounds less fat weight, and 370 more calories per day food intake. 6. INCREASE BONE MINERAL DENSITY - The effects of progressive resistance exercise are similar for muscle tissue and bone tissue. The same strength training stimulus that increases muscle myoproteins also increases bone osteoproteins and mineral content. Menkes (1993) has
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demonstrated signicant increases in the bone mineral density of the upper femur after 4 months of strength exercise. 7. IMPROVE GLUCOSE METABOLISM - Hurley (1994) reported a 23 percent increase in glucose uptake after 4 months of strength training. Because poor glucose metabolism is associated with adult onset diabetes, improved glucose metabolism is an important benet of regular strength exercise. Muscles use glucose from food for energy. The more lean mass you have the more glucose you will burn. On the other hand consuming exactly the same foods without the added active muscle tissue results in the accumulation of more unwanted body FAT! 8. SHORTEN GASTROINTESTINAL TRANSIT TIME - A study from Kofer (1992) showed a 56% percent reduction in gastrointestinal transit time after 3 months of strength training. Rodney Rhoades and David R. Bell wrote in Principles for Medical Medicine that constant exercise accelerates gastric emptying and small intestinal transit. This is a signicant nding because delayed gastrointestinal transit time is related to a higher risk of colon cancer. This means that constant exercise shortens the time it takes for your gut and intestines to empty. The longer food stays in your intestines the greater risk of colon cancer you may have. 9. LOWER RESTING BLOOD PRESSURE - Strength training alone has been shown to signicantly reduce resting blood pressure (Harris and Holly 1987). Another study (Westcott 1995) has revealed that strength plus aerobic exercise is also effective for improving blood pressure readings. After 2 months of combined exercise, the program participants dropped their systolic blood pressure by 5mm Hg and their diastolic blood pressure by 3mm Hg. Reported by the Mayo Clinic, Regular physical activity at least 30 to 60 minutes most days of the week can lower your blood pressure by 4 to 9 millimeters of mercury (mm Hg). And it doesn't take long to see a difference. If you haven't been active, increasing your exercise level can lower your blood pressure within just a few weeks. 10. IMPROVED BLOOD LIPID LEVELS - At least 2 studies (Stone et al. 1988) have revealed improved blood lipid proles after several weeks of
strength exercise. It is important to note that improvements in blood lipid levels are similar for both endurance and strength exercise (Hurley 1994) 11. REDUCE LOW BACK PAIN - Several years of research on strength training and back pain conducted at the University of Florida Medical School has shown that strong low-back muscles are less likely to be injured. A study by Risch (1993), found that low-back patients had signicantly less back pain after 10 weeks of specic strength exercise for the lumbar spine muscles. Science Daily (Dec. 16, 2008) People who use weight training to ease their lower back pain are better off than those who choose other forms of exercise such as jogging, according to a University of Alberta study. 12. REDUCE ARTHRITIS PAIN - According to a recent edition of the Tufts University Diet and Nutrition Letter (1994), sensible strength training eases the pain of osteoarthritis and rheumatoid arthritis. Strength Training Eases Arthritis Pain: Osteoarthritis is a degenerative disease where cartilage in the joint gradually wears away. Studies suggest that basic strength training exercise can dramatically reduce the symptoms of arthritis and allow individuals to increase their activity levels. One study, published in the Journal of Rheumatology, followed two groups of individuals having a diagnosis of osteoarthritis, over the period of four months. One group followed their regular routine. The other group performed simple home-based weight bearing exercise, including such things as squats and leg extensions. Those who performed simple weight training exercises reported a 43 percent reduction in pain and a 44 percent improvement in physical functioning (walking, stair climbing, sitting, and standing) than compared to the non-exercising group.
HYPERTROPHY A muscle will only strengthen and grow (hypertrophy) when forced to operate beyond its customary intensity (overload). In other words, for one to continually grow new muscle bers its necessary to continually and progressively overload the muscle(s). This adaptive response of the muscle to being overloaded is why the muscle grows. Think of it like this: If you go out in the sun, your skin adapts to the sun exposure by darkening. This adaptive response is your bodys way of preventing further damage. The same thing happens with strength training: your body adapts to the overloading of the muscle by increasing in strength (and size) so it can handle that same overload next time without injury. Because it is a REQUIREMENT that a muscle be overloaded (forced to operate beyond its customary intensity) for this adaptive response to occur, anything short of forcing your muscle to work harder than last time will NOT result in an increase in size or strength. To put it another way: Unless you are CERTAIN you have done more work with your muscle THIS time (versus last time) you have NOT stimulated your muscle to grow AT ALL and youve just completely wasted your time doing that exercise. How can you be certain you have done more work with your muscle this time versus last time? There is only one way to know. You must accurately MEASURE the work done each time and make sure the numbers go up from one workout to the next. For example: Suppose you bench press 150 pounds ten times in a row and the next time you bench press 160 pounds ten times in a row. Which workout stimulates more muscle growth?
The answer is: You cannot answer the question without knowing HOW LONG it took to do those 10 repetitions of the exercise!!! If it took 60 seconds to do the 10 reps of 160 lbs, BUT it took only 30 seconds to do the 10 reps of the 150 lbs, you actually did MORE work bench pressing 150 lbs! But you cant just put a light weight (i.e. 5 lbs) on the bar and bang out 10 repetitions in a short 5 seconds and stimulate muscle growth that way. There is still the requirement to OVERLOAD the muscle in order to achieve Hypertrophy. Unless a sufcient overload of the muscle occurs (the muscle is forced to operate beyond its customary intensity) there will not be an adaptive response. So how do you achieve progressive Overload and know with certainty that each workout is forcing the muscle to do more work than last time so it stimulates muscle growth?
Static Contraction Training

Arthur Jones was the founder of High Intensity Training (HIT). He has written tons of material on weight lifting. Most importantly is what he wrote in reference to maximum momentary contraction. Nearly 50 years ago, Mr. Jones wrote that less is more regarding weight training. Meaning no more than 2 workouts per week and in many cases only one per week would result in optimal results. Fast forward to the late 80s early 90s where we nd Pete Sisco, tness researcher, and author of Static Contraction Training, and creator of Power Factor Training. Pete is the author of several books detailing the science behind what makes a muscle stronger and bigger.
Another well known tness expert is John Little who wrote: Max Contraction Training: The Scientically Proven Method for Building Muscle Mass in Minimum Time John Little co-authored a book with Pete Sisco which caused many jaws in the weight lifting community to drop. From Pete Siscos website: In just 10 weeks of Static Contraction Training, trainees (who were hardcore bodybuilders who had been lifting "heavy" for a long time and averaged about 38 years of age) achieved the following average gains: a 51.3% increase static strength a 27.6% increase in one-rep max in full range of motion. (without doing full range lifts for 10 weeks!) a 34.3% increase in ten-rep max in full range of motion! (see above) gained 9.0 pounds of new muscle (one subject gained 29 pounds of muscle.) lost 4.9 pounds of fat lost 0.4 inches on waist gained 1/2 inch on each biceps gained 1.1 inches on chest gained 1.2 inches on shoulders All of this was done with workouts containing less than 2 minutes of exercise. Have you had muscle size and strength gains like the above in the last 10 weeks? And guess what? We later determined this protocol was not the most efcient and effective method. (The optimal method is in Train Smart!)
ALL OR NONE Edited from page 53 of the textbook The Physiology Of Exercise, by Herbert A. DeVries from the University of Southern California:
If a muscle ber is stimulated by a single impulse at or above threshold value, it responds by a contraction. In other words, stimulation by impulses much larger than threshold value will result in no increase in either the shortening or the force of contraction. The muscle ber contracts maximally, or it does not contract at all, and this fact is referred to as the all-or-none law of muscle contraction. This principle or physiologic law refers to the fact that when a given muscle ber is stimulated to contract, it will contract maximally while the rest of the muscles bers do not contract at all, as opposed to an entire muscles bers contracting all at once but to a lesser degree. With this in mind, it stands to reason that the surest way to involve more muscle bers in a given contraction is to take the muscle you're training into the one position where the maximum number of muscle bers that are capable of being activated are, in fact, called into play. In a normal weight lifting set, one starts a given movement against, literally, "zero" resistance, then moves into a position of mild resistance, then moves into a position of greater resistance and, nally, moves into a position of maximum resistance. It is only this nal position -- the fully contracted position that yields the most benet in terms of stimulating the most bers. And ironically, this position is seldom if ever emphasized in conventional training methods and protocols. To summarize Professor DeVries ndings: A muscle ber, not the whole muscle, contracts MAXIMALLY when stimulated to contract. As opposed to all the bers within the muscle contracting all at once. The position of maximum resistance (the fully contracted position) YIELDS THE MOST BENEFIT in terms of stimulating the most bers. IRONICALLY, this position is seldom if ever, emphasized in conventional training methods.
Fact is, only one or two reps (the very last ones) of a given exercise really give the most benet. Sets and reps not only waste a lot of time, but more importantly, they waste valuable energy which is necessary for optimal strength and muscle gains over long periods of time (our lifetime).
OVERTRAINING Overtraining occurs when the volume and intensity of an individual's exercise exceeds their recovery capacity. One ceases making progress, and can even begin to lose strength, mass and tness. Overtraining is a common problem in strength training, but it can also be experienced by runners and other athletes. As you progressively overload your muscles to stimulate growth and strength, you will inevitably require longer and longer periods of time for your body to recover. If sufcient time isnt given to this recovery process, overtraining will occur and results in plateaus, fatigue, susceptibility to colds and u, and even loss of muscle and strength.
Muscles That Make Up Our Bodies Muscle tissue consists of bers (cells) that are highly specialized for the active generation of force for contraction. As a result of this characteristic, muscle tissue provides motion, maintenance of posture, and heat production. On the basis of certain structural and functional characteristics, muscle tissue is classied into three types: cardiac, smooth and skeletal. Skeletal muscle is the most abundant tissue in the human body and also one of the most adaptable. Vigorous training with weights can double or triple a muscles size, whereas disuse, as in space travel, can shrink it by 20 percent in two weeks.
MUSCLE FIBERS Muscle growth depends on the muscle ber type activated and the pattern of recruitment. For our purposes, we will discuss the main types: Type I, Type IIA, and Type IIB muscle bers. Most skeletal muscles of the body are a mixture of all three types of skeletal muscle bers, but their proportion varies depending on the usual action of the muscle. The most muscle growth stimulation occurs when ALL of the different muscle ber types are recruited to contract, and this only happens when the maximum possible overload is placed on the muscle. For example, if only a weak contraction is needed to perform a task, only Type I bers are activated by their motor units. If a stronger contraction is needed, the motor units of Type IIA bers are activated. If a maximal contraction is required, motor units of Type IIB bers are activated as well. Activation of various motor units is determined in the brain and spinal cord. Although the number of the different skeletal muscle bers does not change, the characteristics of those present can be altered. Only when Type IIB bers are recruited (by being required for a maximal contraction due to sufcient muscle overload) will muscle growth stimulation occur. So the problem is, unless the muscle is maximally overloaded, only SOME of the muscle bers are recruited to contract. And if you dont recruit ALL of your muscle bers, then your muscle hasnt been sufciently overloaded to NEED all of the muscle bers. Therefore, the key to stimulating muscle growth is to overload the muscle sufciently to recruit and engage ALL of the muscle bers.
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Limited Equals Full A muscle has no idea if its moving or not. If youre activating all the bers, its going to get stronger. Research shows that isometric (non-moving) training carries over into full-range of motion (ROM) and functional strength (lifting up the kids), plus it helps build more strength in the ligaments and tendons.
Why Spend Hours in the Gym Most people who join a gym will spend 3-4 days (or more) per week in the gym and train on average 45 minutes. Not including drive time to and from home or work. Not including changing clothes. Many times you will be waiting to get on a particular machine or having to work out with someone else who may be a whole lot stronger than you. (How embarrassing would that be?) All that TIME is real. Youll never get it back. Each one of us has to invest in getting healthier and stronger, so ask yourself: How much time am I willing to devote to becoming stronger through strength training?! A conventional training routine would require at least 3-4 hours per week, no? What if there was a way to train in only minutes per week!? Even the least motivated of us can commit to a few minutes per week. Such a method of training has been around for years. Maximum muscle recruitment = Maximum muscle growth = YOUTH The way to stimulate your body for maximum growth is forcing it to use as many muscle bers as possible. This is done by working in your strongest range of motion with the highest weight you can muster.
FASTER IS BETTER Using the greatest force you can handle is whats required to activate your growth-hungry Type II-B muscle bers, which only turn on for 5-10 seconds. Thats why you get such powerful results from just one rep. One way to train this efciently is to read and learn Static Contraction Training created by Pete Sisco. His training method employs standard free weights held at a position of static contraction (little or no movement, little or no lengthening or shortening of the muscle). This method DOES NOT require a movement throughout the full range of motion. Of course you will need to nd a gym, a spotter, (youre gonna be lifting a LOT of weight), and youll need to spend considerable time loading and unloading the weights from the bars, etc. And while you could do this with weights in the gym, even a small woman will max out the leg press in no time. Plus, hauling around all that weight could get you hurt (dont drop the 45 lb. plate on your foot!). Pete has thousands of trainees who follow his system. It works and requires little to no special equipment.
A Better Solution
It is critical to understand that never before has a piece of exercise equipment allowed an individual to reach Maximum Momentary Intensity until now. What does that mean?! It means we now have entered a new development of exercise. Decades of research and peer reviewed data shows that intensity of lifting is far
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more important in stimulating muscle to grow rather than the duration (length of time) of lifting What if a new system went straight to a position of maximum muscle ber stimulation, without the long set(s), without the sweat, without the soreness that comes from the lactic acid buildup, and without the uncertainty that you picked the right weight/set/rep combination? FACT: it only takes 7-10 seconds to stimulate strength/muscle gain FACT: position of maximum resistance equals maximum muscle ber stimulation FACT: almost NO ONE is training this efciently and therefore theyre wasting TIME and $$$ Over 5 years in development, there is now a machine that puts you into the best position for MAXIMUM ber recruitment and stimulation, allowing you to achieve OPTIMAL results in literally MINUTES per month! What Is IT!!! In less than 5 minutes per week, doing only 1 repetition of each exercise, The 1-Rep GymTM truly provides The Worlds Fastest Workout. Bowex is great if you have the time for 1/3 of an hour most days out of the week. Free weights have been working for decades for those who have gym memberships and are willing to devote 45 minutes to an hour or more 3 or more days per week. Do the Last Rep First With traditional weight lifting, if you do a set of 10 repetitions before you reach failure, the rst 9 reps are practically just a warm up for the last rep where the real muscle stimulation happens. And, those rst 9 reps make you weaker for the 10th!
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With the 1-Rep GymTM, you can do that last rep rst! With the 1-Rep GymTM, you simply do ONE REP of 5-10 second all-out effort creating an immediate and intense muscle-building response. Cut Out the Weakest Link In any weight lifting exercise, you can only use as much weight as you can handle at the weakest part of the lift. In the 1-Rep GymTM Workout, you skip past those weak points and only exercise at the strongest part of your range of motion, creating maximum stimulation.
Measured Maximum Intensity Muscles build when theyre subjected to progressive overload; make them do more work, and theyll get stronger so they can do more work the next time you ask them to. The current 1-Rep GymTM includes a Force Meter showing the exact amount of effort youre applying your Strength Number so that you know the number to beat for your next workout. AND, more importantly, youll know immediately when your body is in an under recovered state. The 1-Rep GymTM can handle over 4,000 pounds of force like lifting almost 2 Toyota Corollas so youll never outgrow it.
How it Works Youll start your 1-Rep GymTM workout with TWO 2.5-minute exercise sessions per week. Each session has only 5 exercises. As you get stronger, each workout will cause a greater activation of your neuromuscular system. And youll need more time to recover and get stronger as a result. Which means after a few months, youll nd yourself maintaining your tness with only one or two 2-minute workouts PER MONTH.
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The 1-Rep GymTM replaces thousands of pounds of free-weights and machines and other space-hogging equipment.
Bonuses Whats the difference between massive results and none? Training and nutrition. The training comes from me, Shawn Bennett, who has more personal experience with this specic isometric equipment training than anyone on the planet. I know the nuances that help you get the most out of each workout. My Measured Intensity Training Course (video and manual) has sold for $247. It will come with the 1-Rep GymTM (included). When you exert this kind of force, nutrients and anabolic hormones get sucked out of the blood and into the muscles within 10 seconds. This is why we recommend supplementing to maximize the effects of the 1-Rep GymTM workout. For best results, we are proud to introduce the revolutionary, one-of-a-kind KREBS Bio Kit, a homeopathic-style KREBS-cycle optimizing supplement which maximizes cellular respiration, cellular energy production, cellular repair and muscle recovery. For more information, see the KREBS Bio Kit website. Safe and Soundless Because the 1-Rep GymTM is motionless, its safer than any other exercise machine or free weights nothing to break or fall or snap or drop. And because youre in the strong zone of your range, its safer for your body, too. And there are no clanging weights, spinning wheels, fans or other noise makers (unless you turn on the audio biofeedback feature in the Force Meter). The health benets of having more strength and muscle mass are well known and publicized. Strength training exercise yields lower blood
pressure, increased lean mass, greater bone density, increased fat burning, increased natural Human Growth Hormone production, better skin tone and elasticity, improved sexual function, increased 'good' HDL cholesterol, better blood sugar regulation, increased energy and more! These are what medical scientists call "biomarkers of aging", and productive strength training has the ability to improve all of them; essentially making a person younger by medical denition. And the thing that is really exciting is working out on the 1-Rep GymTM machine allows people to get all of these benets in about 5% of the time compared to how everyone has always done it!
All the benets...with 5% of the time invested. That's revolutionary!
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Static Contraction Training

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