First Test: Explosive Fitness Streamline Exercise Machine 7-19-10 Update

Perhaps no other industry has as much hype as the fitness industry. This billion dollar market has its fair share of unfulfilled promises and broken dreams. From the days of seeing Charles Atlas comics of bullies kicking sand in the face of skinny boys to the present, fitness has been a lofty goal that for many appears out of reach. Our first test review will be of Explosive Training Streamline Machine. This is an isometric exercise machine consists of a bench and bar which provides a digital readout of the maximum amount of force exerted on the bar. Pete Sisco, an accomplished author in the field of exercising with heavy weights in a limited range of motion, apparently helped originally develop the machine. While Sisco is no longer affiliated with the product, his theories provide the basis for the muscle building goals of this exercise equipment. (Lately, Tony Reno has added additional software to an updated version which apparently claims fat reducing and aerobic benefits.) This review will primarily concentrate on the alleged muscle building benefits of the machine.

Pre test criticism of the Streamline: Prior to testing the machine, it is incumbent to acknowledge some of the criticism of the machine and of Pete Sisco's Maximum Contraction theories which one runs into on the Internet. One criticism is that "supposed users" increases in static contraction strength (in their strongest range) do not correlate to gain of strength with full range of motion lifts. Another complaint is that some actually lose strength in full range of motion after prolonged static contraction training. A third criticism is that after prolonged static contraction training, the subject loses endurance. The fourth criticism is no before and after studies.

Test subject: 49 year old male. 6'1" 191 lbs. BMI per Wii Fit 23.8. Better then average athlete. Weight training for past 10 years: moderate.

Pre Streamline training Evaluation Will Include: Machine bench press: Free weight bench press: Pullups: Pushups: Chinups: Vertical leap. Streamline testing will include: Bench: Military press: Lat pull down: Leg press: Toe press: Row: Dead lift: Shrug: abdominal crunch:

Testing protocol: In order to address potential criticism before the start of the test, several modifications have been put in place. For example, instead of training in just the strongest range, there will be three static holds, HIGH, LOW, MIDDLE or the equivalent. Prior to the three static holds, there will be a relatively light warm up of full range calisthenic or dumbbell. A similar warm down will occur after the three static holds are complete. ( For example, prior to bench press holds, 10 push ups. Same for warm down.) The purpose of the three different positions (starting in the strongest range first) is to see if multiple hold points will help transfer any strength increase to full range of motion. Static holds shall be all out for 5 seconds as advocated by Sisco followers. Similar reasoning is behind the warm ups and warm down. In addition, the warm downs may off set any decline in endurance. Initially, the subject will be given a full body work out. There will initially be 4 days rest between strength work outs. If this proves too taxing, then rest days will be added accordingly. We may also switch to more of the A and B split schedule as advocated by Sisco should the subject experience discomfort. On days where no strength training will be performed, a moderate walk or elliptical will be performed in a range that should not interfere with muscle building. (It should be noted that we will not be strictly following the Explosive Training or Sisco's specific instructions. This is not a comment upon whether their programs will work as written. Rather, this is an attempt to test this apparatus for strength and fitness gains for this subject within acceptable parameters agreed upon by this subject.)

Measurements To be taken: Chest Arms Thighs Waist The subject's photo will be taken initially and then again after 4 months. The subject's face will be cropped out of the photo and the identity of the subject will not be revealed without his or her consent. Initial measurements of: chest: waste: bicep: thighs: blood pressure: will be recorded and will likely be published.

Hypothesis: 1. The subject will gain static strength over the course of 4 months possibly up to his genetic potential. (An untrained subject one would theorize may take longer to reach his genetic potential.) 2. The subjects full range of motion strength will stay the same or moderately decrease. 3. The subjects weight will slightly decrease. 4. The subjects muscle size will slightly increase. 5. The subjects endurance will remain the same. 6. The subjects resting blood pressure will decrease. 7. Vertical jump will remain the same.

Other subjects: Three female subjects will also under go similar training. Their photos and measurements are not likely to be published. Comments as to their progress or lack there of may be made but the bulk of the data and photographs not shared at this time. Additional remarks: Comments are welcome; however, keep them in good taste. Nothing here is for sale and neither the tester(s) nor subject(s) have any financial stake in the outcome. The anticipated start date is 5-1-09 the training is anticipated to run through September 30, 2009.

9-8-09 Results: Our tests are done. Additional data may be posted on the individual subjects. Here are some results: 1. Static strength increases occurred for all subjects tested. However, the male subjects exhibited smaller gains in static strength that the females. The more trained the subject, the less percentage increase in static strength over the 12 week period. 2. Full range of motion strength was not affected in trained male subjects (except for one male.) In female subjects, full range of motion strength improved. Improvement was present in dynamic strength of untrained male subjects. Dynamic strengh improved with both trained and untrained female subjects. Static strength of all subjects improved. 3. 90% of the subjects had a decrease in weight with static training. 100% of the females reported weight loss to some degree. 4. The muscle size of male subjects remained the same in all but one male tested. That male had a slight increase in bicep size and a moderate increase in thigh circumference. All females tested had a decrease in thigh and waste measurements. None increased in size. 5. There were subjective remarks of increased endurance. This came mostly with training protocols involving 90 second holds at 65%of maximum. No subject tested with less endurance. Some exhibited moderate improvement in full range of motion repetitions. 70% of the females improved their time in the mile run. 6. Blood pressure remained the same. It should be noted that exercise caused a sharp spike immediately post exercise. A physician should be consulted before any exercise program is begun. 7. Vertical jump remained the same or was slightly improved in all subjects but one. She increased her vertical jump significantly. This was directly attributable to static training at high levels on the leg and toe press.

Conclusion: Static training has its place. It especially benefits untrained individuals. Using static contraction followed by range of motion exercises, strength was either maintained or gained in all subjects. Endurance improvements were seen in 70% of all females. No subject demonstrated a decrease in endurance. All subjects expressed an interest in continuing to include static training in their future exercise protocol. The biggest complaint was "back pressure" associated with the leg press.

Update 7-19-10: See Male #1's updated measurements. In addition, there is a new study that suggest that a 7-10 day recovery after a hard workout may be ideal!

Update 5-9-13: Our male subject has agreed to be photographed soon. This is a 4 year follow up study that may help demonstrate how subjects progress over time. Again, this site and its authors have no affiliation with any fitness company or trainer.

Update 5-9-15:  We have provided an update on the male subject.  He is now 55 and still mostly trains only one time a week with statics.   This is not a prepped photo.  He weighs about 186 and has definition.  Blood pressure, maximum strength, etc were not tested.