10 Exercises of 5 Seconds Each Will Build You All the Muscles You Want - Guaranteed!

Efficiency: 10+ lbs of Muscle in Only 10 Workouts

Today I want to tell you about a really great new exercise program, by Pete Sisco. As he says, he doesn’t claim to be a historian or a cultural anthropologist, but it seems to him that we live in the busiest, most hectic time in man’s history. Recent studies reveal that many people get inadequate sleep, most households have two wage earners, families don’t eat together, commuting times are high and even when people are supposed to be relaxing, they are sending text messages, talking on their mobile phones, or otherwise multi-tasking.

It seems common sense, that efficiency should be the most sought after element of almost every endeavor. People literally don’t have time to waste and if something can be done in 5 minutes, why would they spend an hour doing it some other way?

Efficiency is what Static Contraction training is all about. It is hands down the most time-efficient way to build strength and muscle mass and to garner the health benefits that go along with increased fitness. Five exercises – five seconds each - and once or twice a month workouts.

And there is another aspect of this that is critical. Speaking as a guy in his 50's, as we age we get very aware of wear and tear on our bodies. We want the health benefits of exercise but we don't want to grind up our joints, tendons and ligaments doing the exercise. And conventional strength training with its hour-long workouts Monday, Wednesday and Friday and fully stretched positions with heavy weights is notorious for damaging joints and tendons.

Recently a customer of Pete's called him to task for being too soft on frequent conventional training, when Pete said "it doesn't work".  Hunter said, "I don't think that is harsh enough. Speaking for myself, not only does it not work - it hurts me, tremendously. I lose muscle, I lose strength, I lose energy, I sleep horribly. Basically, I feel like [crap]. Stretch the workouts to once every 2 (or more) weeks and that doesn't happen. So it's not just that [training three days a week forever] won't work, working out too often actually can and will make me lose muscle, lose strength, etc. I thought that was just me but I see it in many others. They start working out too much and they lose what they are trying to gain".

Thanks, Hunter. Well said.

My point is that training efficiency pays in ways that aren't always obvious. And Static Contraction is absolutely, positively the most efficient training method in the world. Have you ever seen a productive workout briefer than five 5-second exercises? I haven't.

Recently I told you about a 57-year-old trainee using the 30 Day Quick Start Program, Carl Washburn, Jr., who attained these results in 10 workouts:

Starting weight  179.8 lbs 
Ending weight 186.8 lbs
Beginning body fat 27.4% (approx 49.3 lbs)
Ending body fat 22.8% (approx 43.0 lbs)
Total muscle gain 13.3 lbs
Total fat loss 6.3 lbs
Average strength gain across all exercises 49%

Many people would be impressed with the above achievement, and rightly so – 13.3 lbs of new muscle in 10 workouts! But it’s the efficiency of it that is the really impressive element. Those gains were achieved with 10 minutes of actual exercise. Ten minutes! (It would have been about 2.5 minutes but Carl was recovering from a previous full range injury and used slightly lighter weights and longer static hold times.)

So if a busy person can achieve results like that in 10 minutes of total training time spread over a month, why on earth would he choose to do 60 minute workouts 3 days a week for 52 weeks a year?

And why would you? Train with your brain!
See what people are saying about Pete's program.
Probably the Smartest Person I've Ever Learned From
I've been reading your book and I've listened to your Static Contraction seminar and I have to say you’re probably the smartest person I've ever learned from about weightlifting. I just want to thank you for the time and effort you have put into your work. I've been using the Static Contraction for only two workouts and I can already see results. I can’t stop reading [your e-book], it's just utterly brilliant. Thank you for educating me, Pete. Mike D.
The Best Discovery for Me
People tell me that you have to do lots of reps to get results. So when I mention to them that I'm lifting one heavy weight for 5 seconds then not lifting it again for a week, they look as if I'm speaking Cantonese. They just don't understand it and are so set in believing the 3 sets of 12 myth. So this has been the best discovery for me to gain weight and lift more and feel fantastic after the workout. Thanks Pete. Damien H.
Extraordinary Results
This is wonderful! I have gained both enormous strength and built much bigger muscles. I have trained with this Train Smart program now for 10 weeks and I have gain extraordinary results in just one workout per week. And I'm still getting stronger every time. This is amazing! It gives me the body I want in the time I can afford spending in the gym. Thanks Pete. Sebastian W.

Skeptic Does Reps With 349.5 lbs
I'm a huge skeptic of any weight lifting program that makes bold claims. I'm 46 years old and have lifted for years with not very good results, and now my body suffers from so many injuries it makes it even harder to gain any size or strength. I have tried many programs only to be disappointed. I started with just the bench press to see if your system really worked. I have shoulder issues and cannot do a full range bench press. I started very light until I felt confident in how my shoulder would take the load. I must say even I'm impressed. 45 days ago I struggled to unrack 175 lbs and could only do partials with 135 lbs. today I did four reps (10 seconds each) of 349.5 lbs, and did four sets of five reps partials with 201lbs. I'm telling everyone who will listen. Don S.

Jack Goes From 150 to 440
Your system works like a charm! Great stuff! I started with 150lb and now I’m at 440lb going to 450lb this weekend. Jack Y.

74-year-old Sees Size and Strength Gains
First I am 74 years old and started the program in February. I took measurements at that time and have since added 10 kg in (body) weight, plus 6.0 cm on Chest 3.5 cm on biceps and 1.5 cm on calf muscles. Ivan H.

Why Not Lift a Pencil 20 Meters?
Your methods are genius. I don't do any full range exercises any more to get stronger. I don't feel the need. I think the people who don't get the results you say are possible have a belief system of following the crowd. On my last session I was deadlifting about 422 lbs, I weigh 144 lbs, and this guy came up and said that I was better of doing full range motion, so I asked him what he could deadlift in the full range, he said about 222lbs, So I said that if increasing the range and decreasing the weight would make you stronger then if he deadlifted a pencil 20 meters it would make him stronger? He laughed and said don’t be stupid. Solomon

Max Increased 90% and 10-Rep Max Increased 30%
I purchased your e-book about a year ago, and was a little skeptical. However after trying your work out for about 10 weeks, I gained 5 pounds of muscle, increased my max weight by as much as 90%, and increased my 10 rep weight by about 30%. Really this methodology is revolutionary, and I thank you for saying the obvious principles, many of which, would be arrived at by any freethinking person. Jeremy M.

You Are The King
Pete, I could write pages and pages on the breakthroughs and outstanding accomplishments that you’ve made and I could go on and on, however, let me just sum it all up to save both you and me the bother. LOL. YOU ARE THE KING. Mike C.

Biceps Curls Go From 30 lbs to 85 lbs and Build 19" Arms on 54-year-old
Here is one for you. I used the Static Contraction method for my biceps. I was hammer curling 30 pounds 15 reps. After doing a 10 week static bicep work out I picked up a pair of 70-pound dumbbells and hammer curled them 15 reps! Just recently I picked up a pair of 85-pound dumbbells just to show up some young guys at the gym and hammer curled them 2 reps each! You should have seen the jaws drop. My biceps are 19" and harder than steel when flexed. I am 6'4", weigh 260 and am 54 years old. Mark R.

In Awe of the Small Guy
It’s amazing to see this kind of results for only one month of doing Static Contraction. Other guys at my gym were in awe seeing me do this kind of exercise with my small physique. Ralph E.

Maxed Out the Leg Press
Dude, let me tell ya, you're a real outside the box thinker. Wow I can't believe the change. In two weeks I grew a lot of muscle all over my body and am lifting incredibly huge amounts of weight. I am already trying to figure out how I can add more iron to the leg press as I have reached the max it can hold. Most of all I can go to all the people who told me I was crazy when I explain how this works and say "look you dumb ass it works. Ha ha ha". More than just that, you have set an example and forced me to question other aspects of life. To seek out other ways in all subjects. Thanks Pete. Bret D.

Results Simply Amazing
Compared to full range etc the workouts were really easy and yet the results are simply amazing. Seeing the poundages increase each workout is very motivating I'm going to carry on with this training method. Well done Pete for progressing our world further than anyone in the last 30 odd years. Keep up the good work. Ian S.

The Gains Are Unbelievable
HI, I am astonished at the results of your workout. I have trained off and on since I was a teenager, now I am 36 yrs. old. I would stop from time to time due to hurting myself in my weakest range. This all makes so much sense!! I am done harming myself, trying to improve myself. A double-edged sword!! Thanks so much for stopping this seemingly never ending cycle!! And the gains are unbelievable! THANKS! BJ M.

Can Now Lift a Car
I can now say that I can lift a car thanks to your training method. Static Contraction Training gives me a natural high and just knowing I'm going to get a new record every time gets me psyched for my next workouts. I just can't wait to see what my next lifts are going to be.  I'm so excited I can't thank you enough. I love your training and I love how you do the science not just guesswork like most people out there. Keep up the good work. Thanks again. Stevie D.

Improve Your Whole Body in Record Time
10 Exercises - 5 Seconds Each - All the Muscle You Want

Train Smart 2009 is the world's fastest workout program, with the fastest results. This is the newest, static contraction e-book, by multi-million Dollar fitness innovator, Pete Sisco. Get all the innovative strength training information you can handle. This is the best ultra-brief, ultra-intense workout, proven by 200,000+ people, in 80+ countries. Find out more by clicking here, or copy this link: http://a9a1c3not3u5zr9mw41bq3w7xk.hop.clickbank.net/

Clint Robson is a South African fitness fanatic and is a qualified Personal Trainer. He has completed a contract to run the gyms on cruise ships. He has done a special higher level course and qualified as an Exercise Specialist, or Conditioning Coach. He works in 2 local gyms, assisting the staff with clients and training plans. He has been working out regularly, since 1996. He writes articles on many fitness topics, such as training, bodybuilding, working out, losing fat, toning the muscles, nutrition, supplements and more. Visit his blog at Fitness And Fatness, by clicking here, or by copying this link: http://www.fitnessandfatless.yolasite.com