Max Contraction Training: The Scientifically Proven Program for Building Muscle Mass in Minimum Time [Paperback]

Max Contraction Training is John Little's follow up to the last book he wrote with Peter Sisco, 'Static Contraction Training'. Max Contraction Training contains some really good information and acts as a logical and worthy extension of the principles of high intensity training. However, the book is far from perfect and there are a number of problematic areas which Little does not satisfactorily address.

The early chapters of the book cover the underlying principles of strength training, and make it clear that the book is aimed at drug free people who want to follow an efficient and effective method of strength training founded on real scientific principles and research rather than the typical 'gym lore' and nonsense that gets published in the muscle magazines.

Little points out that he had been working on developing the 'Max Contraction' system before he teamed up with Peter Sisco to produce the 'Power Factor' and 'Static Contraction' systems and that he considers 'Max Contraction' to be the ultimate conclusion of the high intensity principles that underlie all the systems he has been involved with, which does kind of make you wonder why he didn't just publish this at the beginning and not bother with the other two.

He also goes in for a fair amount of repetition in getting the point about the position of full contraction being the only one in which all of a muscle's fibres can be forced to contract, and after a while this becomes a big of a drag. This is combined with a few mixed messages about safety which can become a bit confusing after a while. However, once you have figured out exactly what he is getting at you will find that the points he is raising are valid and contribute a great deal to your overall understanding of the science behind strength training.

The later chapters are concerned with the practicalities of training acoording to the scientific principles he has laid out. He gives a sound and well rounded basic routine to follow which is based around 'isolation' exercises (e.g. Leg Extensions and Leg Curls) which allow for the individual muscle or muscle group to enter a position of full ('Max') contraction and so activate all the muscle's fibres and utilise the full strength of the muscle. He then goes onto show you 'Bodypart Specialization' routines (e.g. Arms, Shoulders, Back, Legs) which clearly do not follow the principles he has laid out in the first part of the book as they entail doing more sets per bodypart rather than increasing the intensity of exercise.

Safety is also an issue, people who train on their own will be pretty much limited to using the weights that they can move into the position of full/'max' contraction on their own from full (or near full) extension for many of the exercises which, logically, reduces the effectiveness. What will really stick in the craw of many readers though, is that in selecting particular exercises he is clearly trying to get you to buy his 'Max Straps' which will only be available from his website, and will not be cheap either!

So, the book is deeply flawed, but also has some essential information that will do you a lot of good. I recommend that you first buy Little and Sisco's 'Static Contraction Training' and then use this to round out the picture. Where 'Static Contraction Training' focuses on compound exercises, this aims at isolation exercises. The two books and systems are complementary rather than competitive, and with some thought and common sense you can easily combine the best of the two books into a routine for yourself that makes the most of the equipment you have available to you.

What I have to say here is NOT INTENDED AS A REVIEW: I just want to give you some background knowledge that'll help you sort out the controversy surrounding this training method for yourself.

Exercising your muscles by holding them against resistance in a static position is known as isometric training. If you look back at the history of physical training over the decades, and even over the centuries, you'll see that isometric training regularly comes into and out of vogue. Many yoga asanas, for example, can be seen as isometric endurance holds. Isometric training can also be more intense - pushing or pulling at 60 to 100% of maximum exertion against an unmoving object. "Max Contraction Training" is one form of this. But so too can be simply tensing (or "flexing") your muscles as hard as you can in a static position.

I'd like to put in a couple of links here, but unfortunately I can't - Amazon has a way of censoring out any external links. However, if you do a bit of Googling on your own, you'll quickly discover that it is very well established that:

1. Isometric training does work. It is incredibly effective at increasing strength at the specific angle you exercise at.

2. Isometric training is not especially effective at building full range of motion strength - although in each individual there will be a very small percentage of muscles that will have their full range of motion strength increased by isometric training alone. Which specific muscles have this characteristic varies from person to person. I know this sounds very strange, but that's what the empirical research says. Go figure.

3. Isometric training by exercising your muscles in the most extended position (essentially the exact opposite of the position recommended in Max Contraction Training) also improves flexibility. Interestingly enough, according to the mainstream science, this is also the best position to use if you want to maximize the effect of isometric training on your full range of motion strength.

Because isometric training is most effective at improving strength at (or close to) the exact position you train, in some forms of isometric training the same muscle group will normally be exercised in a range of different positions. For example, in both hatha yoga and bullworker training. In this way more broadly useful strength is cultivated.

On the other hand, precisely because isometric training is far and away the most effective way of building strength in any one position, this form of training is exceptionally useful for people who do want to maximize their strength in a specific position or series of positions: for example, wrestlers who want to maximize their strength for purposes of specific holds.

Another major advantage of isometric training is its sheer brevity: each hold is normally maintained for only 7 to 10 seconds. 7 second holds are traditional. My own understanding of the current empirical research is that while 7 seconds is optimal for cultivating strength, 10 second holds are best if your goal is to maximize muscle mass. But clearly, either way an entire workout can be completed extrordinarily quickly. [UPDATE: Most serious bodybuilders utilizing isometric training now favor 30 to 60 second holds. I have also heard that the author of this book has since put out a more up to date ebook in which he too has come around to this way of training.]

If isometric training sounds like it might be right for you, in addition to the methods suggested in this book you might also like to consider the Bullworker or one of its many variants. Designing Resistance Training Programs - 3rd also has some very useful material in it, although I caution you that this is a college level textbook on exercise science, and as such is only for the most serious students.

Alternatively, if you'd prefer to keep your money in your pocket, you might also like to check out John Peterson's Transformetrics website. As well as serving as a vehicle to promote Peterson's own material, it includes Mike Marvel's "Dynaflex" and Vic Obeck's "How to Exercise Without Moving a Muscle". Both these classic isometric training programs can be viewed in full for free. Peterson's own material is available for sale both on his website and here on Amazon. I've also seen both "Dynaflex" and "How to Exercise Without Moving a Muscle" available as free PDF downloads elsewhere on the net.

Theo.

As a person who has trained for many years I am always on the look out for new techniques, to achieve better gains in less time. After reading other reviews I thought the book sounded good although far fetched, but I was willing to keep an open mind.

After reading I was ready to put my new found knowledge to the test, but unfortunately was disappointed. I use a commercial gym and still found the exercises to be unworkable. The machine stacks just do not contain enough weight to perform the routines as required.

After reaching the limit of the gym equipment I thought a good test of my new found strength would be to try a previous routine. I was dismayed to find that I had to reduce the weight I had been lifting as it was too difficult, thus I had actually became weaker.

As a routine for the person who is already capable of lifting to the limits of commercial gym equipment, this program has nothing to offer. If you have access to machines that offer in excess of 400Lbs of resistance, or you are new to exercise then this system may enable you to reach your goals quicker, but did nothing for me.