Pete Sisco's "Power Factor"

[Grim]

Anybody have any experience with his "Power Factor" training? It looks interesting but also sounds too good to be true. What makes me curious is the fact that unlike most training methods he seems to have backed his finding up with empirical evidence.
www.precisiontraining.com

The basic concept revolves around low sets (1 or 2) at ultra high weight for max reps on the top 2-4 inches of most compund exercises.
eg if you normally train with 200lb bench for full range sets of 10 reps, he advocates using weights such as 250+lb for max reps benching at a very small range of motion - last 2-4 inches of movement may achieve 20 reps).

Its hard to explain here without having fully read through the book but maybe some of you have tried it out before? Any thoughts?

I'm interested in trying it IF its likely to yield solid mass gains (coupled with a strict diet of course) mainly because I have limited time available for training because of work and family.

 

[Grizzly]

LOL and that's all I have to say about that.

 

[Freddy]

Anybody have any experience with his "Power Factor" training? It looks interesting but also sounds too good to be true. What makes me curious is the fact that unlike most training methods he seems to have backed his finding up with empirical evidence.
www.precisiontraining.com

The basic concept revolves around low sets (1 or 2) at ultra high weight for max reps on the top 2-4 inches of most compund exercises.
eg if you normally train with 200lb bench for full range sets of 10 reps, he advocates using weights such as 250+lb for max reps benching at a very small range of motion - last 2-4 inches of movement may achieve 20 reps).

Its hard to explain here without having fully read through the book but maybe some of you have tried it out before? Any thoughts?

I'm interested in trying it IF its likely to yield solid mass gains (coupled with a strict diet of course) mainly because I have limited time available for training because of work and family.

This is the kind of thing that might work for a month or so for someone who has done typical BBing programs before, but it is not a good choice for a long term program.

You're much better off doing HST or 5x5 for a year or so.

 

[Grizzly]

"I'm interested in trying it IF its likely to yield solid mass gains (coupled with a strict diet of course) mainly because I have limited time available for training because of work and family."


I missed this part the first time around and only caught it when I read Freddy's post.

May I put forth the hypothesis that you need only 3 hours a week to build a damn big body? In fact, you could probably stay in pretty good shape with even less time. Let me throw these suggestions at you and hopefully it will help.

The ultra tight schedule:

Day 1- Squats 5X5
Day 2- Bench 5X5
Day 3- Deadlifts and/or cleans 5X5(maybe alternating each week would be a good idea)

That should take no more than 1 hour out of your week to complete that and you will have hit all major AND minor muscle groups. Could you ask for a better, more
comprehensive plan? Yes, yes you could. Can a more comprehensive plan be done in your time constraints? yes, yes it can.

The fairly constrained plan:

Day 1- Squats 5X5
Rows- 5X5

Day 2- Bench 5X5
RDL- 3X10
Chins- 2-4 sets of however many.

Day 3- Squats- 3X3(I'd keep the same weight as Day 1 and just use this as a light, easy session)
Deadlifts and/or cleans- 5X5 (again, alternating weeks might be a good idea)
Standing military press- whatever rep/set scheme makes you happy. I like 3X3 or 5.

That shouldn't take more than an hour a day and that's REALLY pushing the envelope (it should probably take much less).

So, there's two options for the time pressed 21st century man to "get his swole on". Hopefully it helps.

 

[buck]

I used the partial reps concept back in the early 90's for a while and got some muscle gains out of it. But when I returned to my regular training my strength through the complete range of motion had not gone up appreciably.

 

[txjustin]

All I have to say is Grizz knows what he is talkin about!

 

[wnt2bBeast]

full range of motion is best unless your trying to work a sticking point with one of your lifts..

Grizz also made some damn good suggestions

 

[Grim]

Grizzly, thanks for the input, makes sense. I reckon I'll go with something along those lines, afterall that is what I was originally planning on doing anyway;-)

Been doing the same damn routine for years now and have hit a ceiling on general gains. I'll give the 5x5 route a few months and will report back with my progress.

Thanks again to all who replied!