The breakthrough new fitness program for readers who want big gains in little time I had one little miniworkout I couldn t believe how short the workout was, and how good I felt afterward This technique is going to change your life Tony Robbins, author of Awaken the Giant Within Bodybuilding pioneer John Little smashes through conventional training approaches with his revolutionary workout program supported by science and based on 15 years of empirical research The Max Contraction Training program maximizes muscle fiber stimulation in the shortest amount of time leading to faster workouts and impressive gains Little reveals Groundbreaking techniques that MAXimize muscle fiber stimulation four times efficient than conventional training Ideal exercise structuring in a workout routine Optimal time frames to train muscles for maximum growth False information put out by supplement companies...
|Title||:||Max Contraction Training: The Scientifically Proven Program for Building Muscle Mass in Minimum Time|
|Publisher||:||McGraw Hill Education Auflage 1 2 Januar 2004|
|Number of Pages||:||208 Pages|
|File Size||:||991 KB|
|Status||:||Available For Download|
|Last checked||:||21 Minutes ago!|
Max Contraction Training: The Scientifically Proven Program for Building Muscle Mass in Minimum Time Reviews
The book really gives good information about basics for muscle growth.You learn a lot about which is the stimulation for muscles.What does HiT training really mean and what is important in the training.Everything is logical and the authors stile is rally good and interesting to read.The idea that one contraction per week at max. weight for 1 to 10 seconds is really revolutionary and might work. also like the idea of integration single joint movements for better stimulation, but i like the idea of multi joint exercises for a better "every day fitness" and thats what I miss in this book.The main problem with this book I had is that in the most Fitness Gyms you will get problems with this kind of training because they do not have the right equipment.I tried at my gym and found out that you would need much bigger machines and barbells ( dumbbells) and at least two partners to assist you because the weight which you could hold for 1 to 10 seconds becomes really gigantic very fast and you will get problems to find enough weight quiet soon ( even if you a a normal person ) and it will become a problem to get the weight into the right position without assistance of at least two persons.Also the book is not designed for every day fitness and preparing you body for carrying your car wheels etc.So i have to skip one star.
It worked for me. Since I was in high school some 45 years ago, I was taught to do 2-3 sets of 8-12 reps. I continued to follow this routine through the Army, college, and my entire adult life. Problem was, I never got any stronger. I benched about 160 lbs and never more. I started Max Contraction Training about a year and a half ago. Within just a few months, I was benching 265. If it works, it works.A critical point taught in this program is RECOVERY TIME. If you're not getting stronger, space your workouts FURTHER apart, not closer. You should be able to add 5 or 10 pounds every time you workout. If you can't, you're not giving yourself enough recovery time.A second critical point (and I'm not sure this is covered in the book) is NOT to just drop the weight when you're done. You have to fight against the weight on the way down. Hold the weight until gravity forces it away from you and then fight against it every inch of the way down.The lift and hold method, instead of rep after rep, also makes tremendous sense to me for the following reason. Any time you lift any weight outside the gym -- say a bag of cement -- you don't pick it up, take a step, sit it down, and then pick it up again over and over as you move it from point A to point B. No, you pick it up and hold it; you hold it as you walk and you don't set it down until to reach the place where it needs to be. So if that's how we use our muscles OUTSIDE the gym, why would we train our muscles differently when we're INSIDE the gym?If bench pressing is just a competitive sport for you, then fine; but I go to the gym to increase my strength and stamina for everything I do OUTSIDE the gym -- and outside the gym I lift, hold, and carry.
The book is well written, but the whole approach seems to be based on a logical flaw, unless I'm missing something. One of the principles of the Max Contraction Training system comes from something written by Arthur Jones in the 1970s: "It should be plain that the muscle could be in no position except its shortest, fully-contracted position if all the muscle fibers were contracted at the same time; the individual fibers must grow shorter in order to perform work, and if all of the fibers were shortened at the same time, then the muscle as a whole would have to be in a position of full contraction - no other position is even possible with full muscular contraction..."Jones seems to have confused muscles contractING (i.e. firing, activated) with muscles being in a fully-contracted position, and concluded that if all the fibers in a given muscle were activated then the muscle would be fully contracted. But this doesn't follow. Muscle fibers obviously don't need to be fully contracted to be activated (if they did they'd be useless since their job would already be done), and it's the activation of the fibers that triggers growth. Couldn't just as many muscle fibers be activated in a stretched position or middle position as in a fully-contracted one? Why would one's nervous system "hold back" available fibers in non-fully-contracted positions when overloaded? Makes no sense to me.Unfortunately, the author seems not to have caught this and uses Jones's flawed conclusion as one of the two pillars of his system (the other pillar being overload... no argument there). The book contains some good information and is well-written, but I'm forced to read the rest of it with a very skeptical eye.
John Little is the Max Contraction Guru and this is a great way to build muscle with minimal time in the gym (< 15 minutes). I think this book, Body by Science book and a Paleo Diet book in combination will change your life. Max Contraction weight training is a quick way to build muscle mass with only 15 minutes in the gym once to twice a week. You lift heavy weights slowly until muscle failure which is a little painful. You can only do between 3 and 5 exercises a session an each exercise lasts between 60 to 90 seconds each. You go from machine to machine without resting so you get a cardio work out too. This training is great for busy people that want to build muscle mass to burn excess sugars and fat out of your body.
John Little a real revolutionary and decades ahead of his time. This book presents the truth about what stimulates growth in a muscle scientifically backed up way.This book holds the pathway to super fast musclegains, IF applied correctly with real high intensity and adjusting training frequency to allow for adaptation to take place. Otherwise this type of training will do nothing in terms of muscle gains.A lot of people simply can't/won't accept the facts and real evidence and therefor get angry or upset. You just go back to your 20 sets per bodypart 6-days a week 2 hours a day routines."All truth passes through three stages. First, it is ridiculed. Second, it is violently opposed. Third, it is accepted as being self-evident." - Arthur Schopenhauer
This book by John Little is well researched. It provides a lot of documentation on the principles of High Intensity Training as well as program design. The issue I find with this product is not the book itself but some of the training methodology. It is well documented that full range exercise is need. Max Contraction focuses on only the point of maximum contraction where the maximum number of muscle fibers are activated. This is solid way to increase strength but must be done in conjunction with full range exercise. Doing max contraction by itself provides no real benefit but when combined with full range exercise has the ability to greatly increase muscular strength.I highly recommend this book to those who want to learn everything they can about training. It is very informative and is a very unique approach to weight training.For the foundations of High Intensity Exercise I recommend getting purchasing the Arthur Jones Nautilus bulletins.