2/03/07 - First Max Contraction Workout

The purpose of this Blog is to test out the Max Contraction workout theory as proposed by John Little in his book Max Contraction Training.

I stumbled upon this after seeing an article by Peter Sisco concerning Partial Movement Exercies. Later, he had an updated article about Static Contractions. The theories were very interesting so I was going to set out to try the exercises. So I began my 2-week layoff to recover as recommended before starting this new program. I ended up taking only a week and a half though.

During my layoff, I learned more about the program and came across a more updated version which was Max Contraction. I read what I could find on the Internet, then reviewed the book at Borders and finally decided to buy it.

Since I heard so many positive and negative things about the program from forums, I decided to track my own progress and share it with everyone that was interested in the program. I've provided links to the books at Amazon.com for convenience. You can check out the different reviews or buy the books, etc.

My History:

I've been athletic since an early age, but by no means have I been built like an athlete. In my later years I made diet changes that help me shed pounds and only within the last year have I really begun to workout.

I've been hitting the weights on and off for about a year and a half. Only since Oct. '06 have I been regularly in the gym lifting weights. I gained about 10lbs total mass.

After a little progress, I have hit a plateau and so I am eager to see if this will get me past that. The theory is sound and now for the experimentation.

So allow me to be your Guinea Pig, if you will. Since I am not going for a huge bodybuilder mass, I won't bog you down with my measurements. I am going for a certain look. So, I will post before and after photos once I get them developed. I will provide this though. I am currently about 170lbs and using an electronic device to measure bodyfat, my last reading was between 12-15% a few weeks ago.

My First Max Contraction:

Saturday 2/03/07, I hit the gym and began the workouts described in the book. The hold time for beginners is longer for the first 4 - 6 workouts (45-60secs). Also, I do not have the MaxStraps yet, so I had to substitue a little(sub). Fortunately, there were special bars available that pretty much mimicked the MaxStraps. Her are my stats:

Leg Extensions (2 Legs) Wt: 100lbs Held: 60sec

Leg Curls (2 Legs) Wt: 100lbs Held: 50sec

Standing Calf Raise (2 Legs) Wt: 150lbs Held: 60sec

Adjusted Pull Down (sub) Wt: 100lbs Held: 60sec

Shrugs (Barbell) Wt: 120lbs Held: 50sec

Pec Deck (2 arms) Wt: 150lbs Held: 45sec

Side Lat Raise Wt: 20lbs ea Held: 40sec

Bent Lat Raise Wt: 20lbs ea Held: 28sec

Adjusted Kickbacks (sub) Wt: 30lbs ea Held: 40sec

CloseUnderGrip Chins Wt: Body Held: 40sec

Adjusted Crunch (sub) Wt: 100lbs Held: 60sec

Everything that was held less that 45 sec, I will try to extend to 45sec. Everything over 45sec, I will increase the resistance next time.

The program empasizes recovery. Intermediate and Advanced workout about once a week or every other week. This is very individual though. The newbie can do 2 or 3 times a week.

I must say that I am still sore from my workout and it is now Monday. I will see how I am feeling on Wednesday and may do my second workout.

The first workout was very intense and very fast. I barely broke a sweat, but I could definitely feel the toll the next day. After the workout, I felt very relaxed. It have something to do with holding the tension in the body for and then releasing it, which is a relaxation technique that I've used in the past without weights.

So far so good. I'll get my current picture (the before shot) up soon.