Pete Sisco - Train Smart_1.2.pdf - Literatura II - PacoPacoPaco

By Pete Sisco

Version 1.2

IMPORTANT

This program involves a systematic progression of muscular overload that can lead to

lifting very heavy weights. Proper warm up of muscles, tendon, ligaments and joints is

mandatory at the beginning of every workout. Although exercise is very beneficial, the

potential for injury does exist. Precision Trainer and its owners, agents, affiliates and

employees will not be held liable for injuries sustained while lifting, using or moving

weights and exercise equipment in a gym or elsewhere. Always consult with your

physician before beginning any program of progressive weight training or other exer-

cise. If you feel any strain or pain when you are exercising, stop immediately and con-

sult your physician.

Introduction

Hello and welcome!

Thanks for purchasing my new e-book, TRAIN SMART! It’s loaded with rev-

olutionary, proven knowledge and techniques that will allow you to quick-

ly and efficiently transform your body to whatever level of fitness and mus-

cularity you desire - from muscle toning and firming - to conditioning for a

sport—to adding 20, 30 or even 40 pounds of new, hard muscle to your

frame. All without drugs, without spending a fortune on nutritional sup-

plements and without wasting your time in the gym.

This e-book is concise. You probably already know that I co-authored

seven books and edited five other bodybuilding books for IRONMAN mag-

azine. Those books make a stack of paper about two feet high. But when

people ask me what to do in the gym to quickly add some muscle to their

bodies, they don’t want to read 1,000 pages. They just want the “core” of

my knowledge. That fact was the beginning of this project.

You see, a while ago, my 22-year-old nephew told me he was getting into

weightlifting and he wanted to know what I thought he should be doing in

the gym to maximize his results. He knew John and I wrote books on the

subject, performed research with trainees from 18 to 55 years of age,

measured their results every step of the way and synthesized them into full

workouts and specialization workouts. He knew all of that and more - BUT

HE DIDN’T WANT TO READ THAT MUCH ! - he just wanted his uncle to tell

him the core knowledge from all those books and all that research! The

best of the best, without any preamble, padding or self-serving B.S. about

how smart we were compared to others!

So, I gave it to him.

That made me realize I really could condense what I’d learned developing

Power Factor Training, Power Factor Specialization, Static Contraction

Training, new data, feedback from customers, experience from personal

consultations - everything! - into a relatively small book. And I could make

it available to anyone in the world via the Internet!

And that’s what you have right now. The best information garnered from

years of research and real world testing. I urge you to read every word

Introduction cont.

of it. The knowledge you need is in these pages - but it’s concise - I don’t

repeat the same things over and over. You can jump around all you

want. You can just pick a workout and get going. But when a question

comes up ... you’ll find the answer in here.

New Information

Even for those few wonderful people reading this who have purchased

EVERY one of our printed books, you will find information in this e-book

which is not in any of those books. To make this information more

apparent. I have highlighted portions of it so it will be more obvious to

you. So when you see this , it is not meant as a marketing ploy, just as

a means to draw your eye to the most recent information.

Welcome to the world of productive, efficient, scientific exercise!

Have a great workout, and thanks for being my customer!

Pete

Dedication

This e-book is dedicated to every bodybuilder and athlete who has an

inquiring, rational mind; to every person who can throw off the chains of

comfortable habit and unproven premises and move in a new direction

that is guided by reason and observational evidence, no matter where

that direction takes him; to every person who tries a thing and immedi-

ately thinks “How can I make this better?”; to every person who is

unafraid to challenge the false beliefs of the herd and lead others out of

the caves and into the light.

In the parlance of bodybuilding, it is the people with these “genetics”

who are truly the greatest champions of the human race. To these peo-

ple, not just in the science of human strength but in every science, we

owe our enormous gratitude.

Thank you.

Pete Sisco

Table of Contents

6 Why an E-Book?

8 The Truth About High Intensity Training (HIT)

10 The Genesis of Power Factor Training

14 The Genesis of Static Contraction Training

16 Alpha Strength and Beta Strength

20 Recovery

24 Maximum Overload

29 Warming Up

30 The Best Power Factor Training Workouts

50 Power Factor and Power Index Calculations

51 Specialization

53 The Best Shoulder Workouts

57 The Best Arm Workouts

64 The Best Chest Workouts

66 The Best Back Workouts

72 The Best Abdominal Workouts

75 The Best Leg Workouts

79 Static Contraction Training

82 Keeping a Log

83 Static Contraction Training Workouts

87 The Tony Robbins Story

89 The 1,000 Shrug Story

91 How to Get Started

95 Training Frequency

97 How to Maintain

98 Frequently Asked Questions

103 Train Smart! Audio Seminar

104 More Information

109 Custom Engineered Workouts

110 Ultimate Information

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