According to conventional wisdom, in order to get results in a timely manner, one should train multiple days a week lifting weights for several sets of 1–5 reps for strength and 6–12 reps for hypertrophy (muscle growth).

Pete Sisco, author of multiple weightlifting books and e-books, says "…Many people can train productively lifting weights only once per month."

Sisco claims his training takes only 1% to 2% of the time of conventional strength training.

On his GetThisStrong.com website a video clip shows the 49-year-old Sisco leg pressing a Toyota. Sisco claims his 16-year-old son, who also lifts the automobile, got strong enough to perform the feat in only 45 seconds of training time.

According to Sisco, "If you want to get strong the trump card is to lift a heavier weight for a very brief period rather than lift a lighter weight many times using multiple repetitions and several sets of repetitions as most people do. Static Contraction training shows people how to lift the heaviest weight they can in only their strongest and safest range of motion but to hold the weight statically for only five seconds."

Sisco's static contraction training routines typically address only five muscle groups per workout and with just five seconds of effort for each one his workouts are brief , to say the least. Also, this training is not nearly as frequent. [Sisco says] "Almost everyone can afford time for 25 seconds of exercise once a month"


Is it true that anyone can get super strong by lifting very heavy weights for very brief durations as infrequently as once per month?

  • 2
    I think you are getting downvotes and flags because, between your handle and the subject matter, this looks like spam. Looking at your contributions across the network, this seems unlikely. Is there a way we can edit this to make it seem less spammy?
    – Oddthinking
    May 8, 2020 at 4:42
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    Upvoted. Seems like a legitimate question to me. May 8, 2020 at 7:22
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    This might be better suited for the Physical Fitness site.
    – DenisS
    May 8, 2020 at 15:59
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    though... it might not be notable. As far as I can tell, this guy has a lot of pay-for hype going on, but might not actually have anything underneath it.
    – Ben Barden
    May 8, 2020 at 18:18
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    The claim in the title differs from the one in the body. Are you skeptical about the effectiveness of static contraction training or do you want an answer specifically addressing the claim about the effectiveness of doing it 25 seconds a month? May 9, 2020 at 9:59

1 Answer 1


An article purportedly written by Sisco states:

Also related to the intensity/duration principle is the principle of workout frequency. As the intensity of your workouts increases, your body will require more time to recover, and that is why the frequency of workouts is dramatically decreased in the Static Contraction Training routine. For the first six or so workouts, you should be working out no more than 2 times per week, and then after that, you should be switching to once per week, assuming you are working out at the proper intensity level. This is a must on this workout as your body must be given adequate time to recover AND grow between workouts.

Another article by Sisco:

We recruited some hardcore bodybuilders who had already developed impressive physiques…so it would be extra challenging to put new muscle on these subjects compared to average subjects. We put them on a routine averaging just 2.1 workouts per week where they statically held heavy weights (without any up and down movement) in their strongest range, but without being “locked out”.

Sisco appears to be very inconsistent in his advice.

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