Basic Procedure for Determining Your Initial Weight for SCT:
1. SCT is intended for people who are already involved with weight training in some form or another and have experience with heavy weights. If you are a beginner, please discuss SCT with your gym's training staff and your doctor before beginning an SCT routine. 2. Because we use heavy weights for SCT, all of the exercises are performed on the Smith machine because it has built-in safety features that will protect us. 3. Use the maximum weight you normally lift as your beginning max weight. 4. Warm up the muscle group with SCT at 1/2 the weight of the max weight from Step 2 - hold the contraction at full extension for as long as you can until you feel a deep burn and the muscle group is warm and loose. 5. Stack the bar with the maximum weight from Step 2 and hold the weight at full extension for as long as you can, counting the seconds you are able to maintain the hold. 6. If you can maintain the hold for more than 5 seconds, add some additional weight and try again after resting for at least 90 seconds. 7. If you can't hold the weight for 5 seconds, then the weight is too heavy, so reduce the weight and try again after resting. 8. Construct a split routine for yourself where you are working the lower body one workout and the upper body at another workout. 9. Most weight training programs have us workout every other day or so. However, SCT is so efficient that we only need to workout once a week at the beginning. Athletes who are lifting heavy weights usually only workout once every 6 weeks with a split routine, so upper body or lower body is worked out once every twelve weeks. 10. As always when you workout with weights (especially heavy weights), BE CAREFUL!
Bibliography:
1. Sisco, Peter and Little, John. (1998). Static Contraction Training. New York, NY: McGraw-Hill Publishing Co., Inc.
Video From My YouTube Channel:
1. https://www.youtube.com/watch?v=bcGfYCp0L2U