[quote]Zap Branigan wrote:
Someone please explain PFT and why you would use heavy 1/4 squats as opposed to a safer weight with a good range of motion. Are the 1/4 squats the main squat or an accessory?
This is probably an interesting topic if I knew what PFT was.[/quote]
Power Factor Training (PFT) is the brainchild of Pete Sisco and John Little. The premise behind the name is 2 equations the program employs in order to objectively measure the “quality” of one’s workout- I don’t remember what they are off the top of my head- but I’ll post them a little later if I can find the book.
The program also advocates the use of partials-only training (generally, with a 2-6 inch ROM, sometimes less) for ALL exercises, claiming through some anecdotal evidence and some scientific studies that it is not only just as effective as full ROM training, but, in fact, far superior.
The theory behind it is mechanical load is the ONLY factor one should be concerned with in regards to building muscle/strength, and as partials allow you to use far and away the most load possible (up to hundreds of pounds, depending on ROM), you should stick with them. Apparently, your body either can’t tell the difference between partials and fulls or it just doesn’t care.
Of course, this builds into their next book, Static Contraction Training, in which the say that since you can use EVEN MORE WEIGHT with ISOMETRIC exercises, those are even more superior than partials and result in even more insane muscle/strength gains.
Now, the program itself is sort of HIT: 1-2 sets of one exercise per bodypart, taken to failure (actual rep ranges are determined by finding your “sweet spot”- the point where your reps/weights used gives you the highest Power Factor), with rests between workouts ranging from 1-2 days to 5-6 WEEKS (depending on whether or not your “Power Factor” said your workout was more productive than the last one).
I toss out a few problematic things from the book in the thread “Mathematical Approach to Workouts”.
This thread, by the way, isn’t very interesting- all he’s saying is that there comes a point when your back either can’t hold any more weight (common sense), or you can’t safely do 3 inch partials while supporting the weight (which is why I said the thing about leg presses- the author recommends them in order to get the greatest load possible). Yet, still, this guy says, the principles of the program are sound.