Power Factor Training


Power Factor Training is a close cousin to Static Contraction Training, having been designed alongside it. The main difference between Power Factor Training and Static Contraction Training is that in Power Factor Training, you perform repetitions doing what are known as "strong range partials." As a result, you also work with slightly lower weights than with Static Contraction Training, typically between 25 to 100% of the weight you usually work out with.

The repetition movements are performed as a partial rep in approximately the last 2 to 4 inches of the range of motion for the muscle you exercise. By way of example, that would be the 2 to 4 inches before your arms lock out for a bench press, an overhead press, a leg press, etc.

Like the Static Contraction Training workout, you perform 5 exercises per session and alternate between a "Workout A" and "Workout B" routine. The number of sets you perform varies with your level of experience. Beginners perform one set of each exercise, while intermediate trainees perform 1 to 3 sets. Advanced training can complete as many as 3 to 5 sets.

Mondays: Workout Routine A

  • 1) Shoulders
  • 2) Trapezius
  • 3) Triceps
  • 4) Biceps
  • 5) Abdominals

Thursdays: Workout Routine B

  • 1) Lower Back
  • 2) Chest
  • 3) Upper Back
  • 4) Legs
  • 5) Calves

As with Static Contraction Training, it is essential to track your progress, recording your weights religiously. When done correctly, you can stimulate muscle growth substantially faster than traditional strength training methods.

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