THE 7 SECOND MUSCLE BUILDING SECRET!

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By Shawn Bennett!

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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, flock to Jack LaLanne for fitness 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 figure than thru strength training. However,
some women fear suddenly waking up to find 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 artificially

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 significant
functional benefits and improvement in overall health and well-being.!

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12 GOOD REASONS WHY YOU SHOULD STRENGTH TRAIN!

There is no short supply of studies conducted regarding the benefits 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. !

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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 first 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 significant 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 benefit 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

Koffler (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
significant finding 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 significantly 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 profiles after several weeks of
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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
significantly less back pain after 10 weeks of specific 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. !

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Strength Training Eases Arthritis Pain:!
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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.!

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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 fibers 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.!

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To put it another way:!
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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?!
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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 sufficient 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?!

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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 find Pete Sisco, fitness
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. !

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Another well known fitness expert is John Little who wrote: !

Max Contraction Training: The Scientifically 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:!

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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
efficient and effective method. (The optimal method is in Train Smart!)!

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ALL OR NONE!

Edited from page 53 of the textbook The Physiology Of Exercise, by!

Herbert A. DeVries from the University of Southern California:!
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If a muscle fiber 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 fiber 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 fiber is stimulated to contract, it will contract maximally while the
rest of the muscles fibers do not contract at all, as opposed to an entire
muscles fibers 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 fibers in a given contraction is to take the muscle you're training
into the one position where the maximum number of muscle fibers 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, finally, moves into a
position of maximum resistance. !

It is only this final position -- the fully contracted position that yields the
most benefit in terms of stimulating the most fibers. And ironically, this
position is seldom if ever emphasized in conventional training methods
and protocols.!

To summarize Professor DeVries findings:!

A muscle fiber, not the whole muscle, contracts MAXIMALLY when
stimulated to contract. As opposed to all the fibers 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 fibers. !
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IRONICALLY, this position is seldom if ever, emphasized in
conventional training methods.!
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Fact is, only one or two reps (the very last ones) of a given exercise really
give the most benefit. 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). !

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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 fitness. 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 sufficient time isnt given to this recovery process, overtraining will occur
and results in plateaus, fatigue, susceptibility to colds and flu, and even
loss of muscle and strength.!

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Muscles That Make Up Our Bodies!

Muscle tissue consists of fibers (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 classified 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.!
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MUSCLE FIBERS!

Muscle growth depends on the muscle fiber type activated and the pattern
of recruitment. For our purposes, we will discuss the main types: Type I,
Type IIA, and Type IIB muscle fibers. !

Most skeletal muscles of the body are a mixture of all three types of
skeletal muscle fibers, but their proportion varies depending on the usual
action of the muscle. !

The most muscle growth stimulation occurs when ALL of the different
muscle fiber 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 fibers are activated by their motor units. If a stronger contraction is
needed, the motor units of Type IIA fibers are activated. !

If a maximal contraction is required, motor units of Type IIB fibers 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
fibers does not change, the characteristics of those present can be altered.!

Only when Type IIB fibers are recruited (by being required for a maximal
contraction due to sufficient muscle overload) will muscle growth
stimulation occur. !

So the problem is, unless the muscle is maximally overloaded, only SOME
of the muscle fibers are recruited to contract. And if you dont recruit ALL of
your muscle fibers, then your muscle hasnt been sufficiently overloaded to
NEED all of the muscle fibers.!

Therefore, the key to stimulating muscle growth is to overload the muscle

sufficiently to recruit and engage ALL of the muscle fibers.!

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Limited Equals Full!
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A muscle has no idea if its moving or not. If youre activating all the fibers,
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.!

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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. !

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Such a method of training has been around for years.!
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Maximum muscle recruitment = Maximum muscle growth = YOUTH!

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The way to stimulate your body for maximum growth is forcing it to use as
many muscle fibers as possible. This is done by working in your strongest
range of motion with the highest weight you can muster. !
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FASTER IS BETTER!

Using the greatest force you can handle is whats required to activate your
growth-hungry Type II-B muscle fibers, which only turn on for 5-10
seconds. Thats why you get such powerful results from just one rep. !

One way to train this efficiently 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 find 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.!

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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. !

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What does that mean?!
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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 fiber

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?!

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FACT: it only takes 7-10 seconds to stimulate strength/muscle gain!
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FACT: position of maximum resistance equals maximum muscle fiber

stimulation!

FACT: almost NO ONE is training this efficiently and therefore theyre

wasting TIME and $$$!

Over 10 years in development, there is now an isometric static contraction

training machine that puts you into the best position for MAXIMUM fiber
recruitment and stimulation, allowing you to achieve OPTIMAL results in
literally MINUTES per month!!

Bowflex 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!

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With traditional weight lifting, if you do a set of 10 repetitions before you
reach failure, the first 9 reps are practically just a warm up for the last rep
where the real muscle stimulation happens. And, those first 9 reps make
you weaker for the 10th!!
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With the revolutionary static contraction training machine, you can do that
last rep first! You simply do ONE REP of 5-10 second all-out effort creating
an immediate and intense muscle-building response.!

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Cut Out the Weakest Link!

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In any weight lifting exercise, you can only use as much weight as you can
handle at the weakest part of the lift. In a static contraction training workout,
you skip past those weak points and only exercise at the strongest part of
your range of motion, creating maximum stimulation. !
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Measured Maximum Intensity!

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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 static contraction training machine 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. !

This machine can handle over 4,000 pounds of force like lifting almost 2
Toyota Corollas so youll never outgrow it.!

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How it Works!
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Youll start your static contraction training workout with TWO 2.5-minute
exercise sessions per week. Each session has only 5 exercises.!
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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 find yourself
maintaining your fitness with only one or two 2-minute workouts PER
MONTH.!
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This machine replaces thousands of pounds of free-weights and machines
and other space-hogging equipment.!
!

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Safe and Soundless!

Because this machine 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 benefits 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 definition. !

And the thing that is really exciting is working out on the 1 Rep GymTM
machine allows people to get all of these benefits in about 5% of the time
compared to how everyone has always done it!

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