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1 All Out, OR a 3-stage 5.6.7 Contraction?
John Peterson John Peterson is offline
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Join Date: Feb 2008
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07-15-2019, 12:11 PM
Hello Everyone,

Years ago when I talked with coach James Baley about power belt Isometrics he told me that just 1 Maximum 6-second contraction was all that was necessary for maximum development.

Years later Solomon Josefovits introduced me to the 5-6-7 Three-Stage Contraction. It was like night and day as regards achieving a great pump.

Now I'm being asked which is right? Is it one 6-Second Contraction or a 3 stage 5,6,7 Contraction?

Let me answer it this way. Years ago I met a guy that was a bench pressing champion. he told me that he always did a warm-up with 135 on the bar and then doubled it for a next set and then started doing his really heavy work on sets 3, 4, 5 and sometimes 6. Obviously, his first set was to flood the muscle tissue with blood, the second was to increase the intensity and the 3rd, 4th, & 5th were to push the envelope.

As relates to Isometrics, if you are really capable of doing a single all out 6-second contraction there is no reason that you should not. I personally get more intensity on the second contraction and I feel as though I am getting at least as much intensity on the 3rd if not more than as I am on the 2nd contraction. It's just a personal preference. And NO I do not do more than 3-stage contractions.

---John Peterson
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