Max contraction training can i build muscle mass with one rep one set? - UK-Muscle Body Building Community

Vince Hotwig · 20-05-2005, 07:43 PM

Just read my first body building book Max contraction training by a yank dude call John little, he has worked with people like Mike Mentzer and Arold Schwarzenegger. I will quote Mr Little "Max contraction Training you are performing your set in the position of full muscular contration and against the haviest load your muscles are capable of contracting maximally against" To cut a long story short in my words he believes that as long as u overload your muscle which u r training you will only have to do one sec one rep holding that contraction for 1 to 6 secs. Whats your ideas about this traning plan guys. It would be great if it works for me, can cut my gym time into 15mins full body workout. Hit me back guys

samurai69 · 20-05-2005, 07:53 PM

I have used the technique as part of my training, but never solely (sp) on its own). It worked for me on bench press as part of the routine

**hackskii** · 20-05-2005, 09:34 PM

bump for later

**big** · 20-05-2005, 09:36 PM

Give it a try and see what happens.

Vince Hotwig · 20-05-2005, 10:29 PM

I will try it for 8weeks than take some pics b4 and after than tell u guys how i got on

**big** · 20-05-2005, 11:17 PM

Nice one mate. Good luck!

goggle · 31-07-2005, 08:59 PM

Quote:

Originally Posted by Vince Hotwig

I will try it for 8weeks than take some pics b4 and after than tell u guys how i got on

Did you go trough with it? Update pls! :rolleye11

**hackskii** · 31-07-2005, 09:04 PM

Watch out for injuries.

maxxxx · 25-08-2005, 03:02 AM

ive used static contraction for weighted dips with success managed to lift above previous best weight for more reps increased tricep and pedominately lower pecs size still use them for pulldowns many ways to incorporate them. possible to perform genuine reps followed by statics. many variations .the principle is good but to be on the safe side dont give up completely on the normal rep

Chris4Pez · 14-12-2007, 06:31 PM

I know this was posted a long time ago but has anyone got any follow ups on this sort of training and if it works or not as i have got the book and also the DVD of this training Max Contraction and i don't know if it works or not but don't want to waste my time training like this if it does not work as i don't want my gains to go down instead of up!

Also it says on the DVD that this sort if training only has to be don't once every week, can anyone see this working as i honestly cant TBH but Mike mentzer had a good physique so :confused:

genan · 19-12-2007, 10:58 PM

wow zombie thread run for your lives

BEEF CAKE · 20-12-2007, 10:47 PM

I have herd this before but i do not have a training partner so i wont risk it but there is no reason why this technique would not work but i would have a friend spot you so you can confidently do the 1 set at full movement. I would also not base your body building around it as yes it will build muscle but it wont give them any stamina or shape.

Maybe do it for one week every 4 weeks in a shock tatic to your body so you routine does not become stale. Make sure your form is spot on too or you'll bust something.

wogihao · 20-12-2007, 11:26 PM

Prediction, when you get to a weight heavy enough to trigger decent growth you will tear a muscle.

Could it be - shock that it was a gimic program to sell the guys book.

hmmm you can train hard for 1 hour doing a range of exersises or do 1 set of 1 then go home thats 10 mins work max.... I have grave doubts of how this would be effective except as a way to lie to yourself that your doing a proper workout.

Its a lazy mans workout. Why not follow a basic program thats been proven to work.

It sounds like a debunked 70s idea, isometric contractions, like with the bullworker stuff.

20-05-2005, 07:43 PM	#1 (permalink)
Vince Hotwig Newbie Trainer Join Date: May 2005 Location: Daventry,northants Posts: 53	Max contraction training can i build muscle mass with one rep one set? Just read my first body building book Max contraction training by a yank dude call John little, he has worked with people like Mike Mentzer and Arold Schwarzenegger. I will quote Mr Little "Max contraction Training you are performing your set in the position of full muscular contration and against the haviest load your muscles are capable of contracting maximally against" To cut a long story short in my words he believes that as long as u overload your muscle which u r training you will only have to do one sec one rep holding that contraction for 1 to 6 secs. Whats your ideas about this traning plan guys. It would be great if it works for me, can cut my gym time into 15mins full body workout. Hit me back guys

14-12-2007, 06:31 PM	#10 (permalink)
Chris4Pez “If you can dream it, you can do it.” Join Date: Sep 2007 Location: UK Posts: 1,171	Re: Max contraction training can i build muscle mass with one rep one set? I know this was posted a long time ago but has anyone got any follow ups on this sort of training and if it works or not as i have got the book and also the DVD of this training Max Contraction and i don't know if it works or not but don't want to waste my time training like this if it does not work as i don't want my gains to go down instead of up! Also it says on the DVD that this sort if training only has to be don't once every week, can anyone see this working as i honestly cant TBH but Mike mentzer had a good physique so :confused:

19-12-2007, 10:58 PM	#11 (permalink)
genan 100% natty, 100% sexy Join Date: Jul 2007 Posts: 291	Re: Max contraction training can i build muscle mass with one rep one set? wow zombie thread run for your lives

20-12-2007, 10:47 PM	#12 (permalink)
BEEF CAKE work in progress Join Date: Dec 2007 Location: Jersey Posts: 39	Re: Max contraction training can i build muscle mass with one rep one set? I have herd this before but i do not have a training partner so i wont risk it but there is no reason why this technique would not work but i would have a friend spot you so you can confidently do the 1 set at full movement. I would also not base your body building around it as yes it will build muscle but it wont give them any stamina or shape. Maybe do it for one week every 4 weeks in a shock tatic to your body so you routine does not become stale. Make sure your form is spot on too or you'll bust something.

20-12-2007, 11:26 PM	#13 (permalink)
wogihao Banned Join Date: Jun 2007 Posts: 2,352	Re: Max contraction training can i build muscle mass with one rep one set? Prediction, when you get to a weight heavy enough to trigger decent growth you will tear a muscle. Could it be - shock that it was a gimic program to sell the guys book. hmmm you can train hard for 1 hour doing a range of exersises or do 1 set of 1 then go home thats 10 mins work max.... I have grave doubts of how this would be effective except as a way to lie to yourself that your doing a proper workout. Its a lazy mans workout. Why not follow a basic program thats been proven to work. It sounds like a debunked 70s idea, isometric contractions, like with the bullworker stuff.

20-05-2005, 07:53 PM	#2 (permalink)
samurai69 Banned Join Date: Jan 2005 Location: Mid Portugal - by the sea Posts: 3,075	I have used the technique as part of my training, but never solely (sp) on its own). It worked for me on bench press as part of the routine

20-05-2005, 09:34 PM	#3 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,337	bump for later

20-05-2005, 09:36 PM	#4 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,511	Give it a try and see what happens.

20-05-2005, 10:29 PM	#5 (permalink)
Vince Hotwig Newbie Trainer Join Date: May 2005 Location: Daventry,northants Posts: 53	I will try it for 8weeks than take some pics b4 and after than tell u guys how i got on

20-05-2005, 11:17 PM	#6 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: The only side effect of steroids is GREATNESS Posts: 5,511	Nice one mate. Good luck!

31-07-2005, 09:04 PM	#8 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 24,337	Watch out for injuries.

25-08-2005, 03:02 AM	#9 (permalink)
maxxxx Banned Join Date: Aug 2005 Posts: 22	ive used static contraction for weighted dips with success managed to lift above previous best weight for more reps increased tricep and pedominately lower pecs size still use them for pulldowns many ways to incorporate them. possible to perform genuine reps followed by statics. many variations .the principle is good but to be on the safe side dont give up completely on the normal rep