MB Madaera
Lost 31.7 lbs fat
Built 11.7 lbs muscle

Chris Madaera
Built 9 lbs muscle

Keelan Parham
Lost 30 lbs fat
Built 4 lbs muscle

Bob Marchesello
Lost 23.55 lbs fat
Built 8.55 lbs muscle

Jeff Turner
Lost 25.5 lbs fat

Jeanenne Darden
Lost 26 lbs fat
Built 3 lbs muscle

Ted Tucker
Lost 41 lbs fat
Built 4 lbs muscle


Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."


This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.


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My Experience With Statics


Missouri, USA

***** IT WORKS, BUT.... *****

Although I have NEVER tried the methods of Sisco & Little, I have had my own experiences with STATICS, as I even formulated my own protocol; it was called T.S.E.C., which was short for TIMED-STATIC-EMPHASIZED-CONTRACTIONS that actually used free-weights compared to the immovable-resistance recommended by Ken Hutchins that helped me to understand static-protocols via his writings. Despite my enormous increases in strength & endurance with my protocol, my complaints about all statics, including mine, are as follows.

(1) Statics, if practiced correctly, can lead to INTENSITIES that will give the illusion that something is being done towards muscle-building, which may or may NOT be true.

(2) As per THE TWIN STUDY that Arthur Jones performed on limited-ranges during certain exercises, specifically the leg-extension, some individual trainees will have a physiological uniqueness that will permit growth WITHOUT A COMPLETE RANGE-OF-MOTION. Keep in mind, THE TWIN STUDY was not formally published to my knowledge, and there are much better Jones-scholars than I; moreover, there were a few critics from the Nautilus-camp itself of this study.

(3) No matter the favorable or unfavorable genetics, STATICS WILL LEAD TO GROSS OVER-TRAINING, or UNDER-TRAINING with the constant need to lower dosages of it to the point that the same problems with CONSOLIDATION arises!

(4) Too much INTENSITY, which I believe static-only can be the purest form of intensity, if practiced correctly, leads to A FEELING OF BEING STRESSED-OUT, and too much stress can lead to THE RELEASE OF CORTISOL that itself can lead to the increase of body-fat stores.

One fun fact about CORTISOL, it can be lowered within the body, not by that stupid supplement sold on television, by simple BLACK TEA, as in the orange-pekoe sold by Lipton. Culturally, this makes a certain amount of sense, as tea-cultures (as in cultures that are focused on tea, like Japan and Britain) reach for tea in times of stress, like Mr.Miyagi giving Daniel-san tea after THE COBRA-KAIs gave him a beating.

Of course, this could just be a placebo, or simply COMFORT-FOOD, but the article details analysis of blood, especially since some drinkers were given FAKE TEA, and they did not have the positive response that of drinking actual tea.




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Missouri, USA


I forgot to state two things. One, the photograph is a picture of a machine designed by Ken Hutchins under his company-name of, SuperSlow Systems. Two, although I generally dislike STATICS, I think there are a few places for it, such as the pure experience of it that may have application for athletics, but more likely is for reasons of REHABILITATION, which is what Ken Hutchins & other SuperSlow instructors have reported ever since I encountered the promotion of it by Hutchins in 1995.
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Missouri, USA

It might helpful to compare this photograph of a squat, and imagine that the trainee is performing a static-contraction in that position, which is the lower mid-range; if the trainee lowered the weight into that position, but stopped statically to hold that position, the TIMING begins and it will end when the trainee is no longer frozen immobile in that position. This was the nature of my protocol of T.S.E.C., or TIMED-STATIC-EMPHASIZED-CONTRACTION.

However, the first photograph, which is from Ken Hutchins of SuperSlow fame, has the trainee statically-resisting against an entirely unmovable-force.

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Armed Forces - Europe

Interesting post Benny.
I remain fascinated by static exercise despite having some very frustrating experiences with the technique.
Static work can be incredibly brutally hard with no respite such as easy parts or lockouts, just pure hard work.
I have tried both the Sisco style compound movement type and the fully contracted type with very mixed results.
When i tried John Little's SCT i initially saw impressive gains in my biceps. After 3 months though i lost nearly an inch from my thighs despite making huge strength gains in the leg extension.
I am waiting patiently for someone to come along with a superb physique developed using only static exercise.
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Missouri, USA

***** johnbhoy *****

Although I gave more of my skepticism of static-protocols, I remain hopeful, especially as adjuncts to SPECIALIZATION. For instance, there are a few sub-protocols for THE GLUTES, one of which I invented in 1995 that has never caught-on, that requires very little equipment, but could be paired with squatting to help grow the buttocks, employed much like pre-exhaustion.
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Hi Benny,
i would certainly be interested if you could elaborate on the sub-protocols you devised for the glutes.
You`re initial posts on Statics actually got me thinking about how as a competitive bodybuilder you would employ static contractions when practicing posing for a contest. It has been my and many other bodybuilders experience that this posing actually helps in improving the detail displayed in some muscle groups. Apart from burning a few extra calories i have hypothesized that it`s mainly a result of improved muscle control from the practice and the activation of some "dormant" fibres from the static contractions (which your regular training protocol hasn`t stimulated) .

I would certainly be interested if any of the other competitive bodybuilders here have noticed the same effect, and also (not just competitive bodybuilders) what other reasons could there be for this effect
(i hope i`m not going too far off subject here)

Mark H

BennyAnthonyOfKC wrote:

***** johnbhoy *****

Although I gave more of my skepticism of static-protocols, I remain hopeful, especially as adjuncts to SPECIALIZATION. For instance, there are a few sub-protocols for THE GLUTES, one of which I invented in 1995 that has never caught-on, that requires very little equipment, but could be paired with squatting to help grow the buttocks, employed much like pre-exhaustion.

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Armed Forces - Europe

Perhaps the mid position or the point of 'maximum moment arm might be the best position to perform static work.
I love the idea, especially considering how it would simplify equipment design but i remain very skeptical.
Has anyone on this forum ever used or know anyone who has used the Explosive Fitness equipment?
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I would be interested in the sub protocols for glutes as well.

I had tremendous increases in vertical jump when I was in my 20's by doing a combination of statics and negatives on a homemade hip and back machine.


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Missouri, USA

***** johnbhoy *****

In my protocol of T.S.E.C., I only used the mid-ranges, or an approximation of it.

***** markh *****

About the glutes and posing, for that matter, when a trainee only has limted equipment, especially during SPECIALIZATION, my notion is that the trainee STRIKES BODYBUILDING POSES AS STATIC-CONTRACTIONS FOR SPECIFIC MUSCLES, then follows-up with compound-exercise that involves those muscles.

Examples, a buttocks-squeeze followed by squats, or double-quadriceps followed by squats, if one totally lack a machine for leg-extensions.

Aside from SPECIALIZATION, on days where workouts are intended to be SUB-FAILURE, or NOT-TO-FAILURE, then a series of BODYBUILDING POSES might be both NOT-TO-FAILURE cardiovascular, if performed in a circuit-style; however, one could envision that BODYBUILDING POSES COULD BE BROUGHT TO FAILURE, although a certain cut-off would need to be determined for TIME-UNDER-TENSION.

Back to THE GLUTES, the exercise (a sub-protocol) that I devised involved using a conventional station for bench-press. First, the trainee must place several 45-POUND PLATES on the end of the bench-press, where the spotter stand, in order to counter-balance the impending exercise.

Then, the trainee belts theirself at the waist to the bench in the prone-position; the belt is an oversized belt, like used for moving. Then, a spotter, places a loaded barbell on the back of the thighs, like in a machine for REVERSE HYPERS, except the exercise is a static-contraction that reqires only conventional equipment.

Also, I know it is possible to actual load oneself with the barbell by kneeling, and raising onto the bench to, then, belt onto the bench, as I did this myself, except it is dangerous, besides the normal TIPPING DANGER that is present but balanced with THE 45-POUND PLATES holding THE BP STATION down.

When the trainee can completely hold the barbell stationary without movement for one-minute, the load is increased, although different trainees will require diffferent TIME-UNDER-LOAD, as it could be a minute, or less, or more, as determined likely by their genetically-determined profile of the different types of muscle-fibers.
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