Pete Sisco on the Critical Strength Training Factors Many Trainers Don’t Care Enough About And How to Build A Successful Online Business

Pete Sisco in Cancun, Mexico
Pete Sisco

Pete Sisco says if you want to advocate High Intensity Training you ought to have a bloody measurement for Intensity.

He is the foremost authority on Power Factor ( Amazon US / Amazon UK ) and Static Contraction Training Amazon US / Amazon UK ), has authored six titles published by McGraw Hill on the subject of efficient HIT strength training, and is a successful online author and publisher of innovative fitness e-products.

His training articles and methods have been featured in many mainstream publications including, Men’s Journal, Golf, Men’s Fitness, Flex, Muscle & Fitness and others.

It is estimated over 200,000 trainees have used his methods. His books have been translated into Japanese, Italian, Swedish and Russian and his e-products sell in over 100 countries worldwide.

In this episode, Pete talks about his view on how to maximize strength and muscle gain, what many personal trainers often neglect to tell you, and how he started and grew his online businesses and gained the personal freedom to do essentially what he wants, when he wants – and how you can do the same.

Contact Pete Sisco:


In this episode, we cover:

  • How to define training intensity to maximize your results
  • What training methods build muscle faster and more effectively
  • How to build a successful online business doing what you love and gain financial freedom
  • … and much more!

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This episode is brought to you by ARXFit.comARX are the most innovative, efficient and effective all-in-one exercise machines I have ever seen. I was really impressed with my ARX workout. The intensity and adaptive resistance were unlike anything I’ve ever experienced. I love how the machine enables you to increase the negative load to fatigue target muscles more quickly and I love how the workouts are effortlessly quantified. The software tracks maximum force output, rate of work, total amount of work done and more in front of you on-screen, allowing you to compete with your pervious performance, to give you and your clients real-time motivation. As well as being utilised by many HIT trainers to deliver highly effective and efficient workouts to their clients, ARX comes highly recommended by world-class trainers and brands including Bulletproof, Tony Robbins, and Ben Greenfield Fitness. To find out more about ARX and get $1,000 OFF software licensing fees, please go to and mention Corporate Warrior in the how did you hear about us field.

This episode is brought to you by, providers of the best online courses in high intensity training that come highly recommended by Dr. Doug McGuff and Discover Strength CEO, Luke Carlson. Course contributors include world-class exercise experts like Drew Baye, Ellington Darden and Skyler Tanner. There are courses for both trainers and trainees. So even if you’re not a trainer but someone who practices HIT, this course can help you figure out how to improve your progress and get best results. Check out, add the course you want to your shopping cart and enter the coupon code ‘CW10’ to get 10% off your purchase!

To subscribe via email and get my FREE eBook with 6 podcast transcripts with guests like Dr Doug McGuff, Drew Baye and Skyler Tanner – Click here

QUESTION OF THE DAY: Have you tried starting your own online business? What was your experience like? Please let me know in the comments at the bottom of this post.

Show Notes

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Selected Links from the Episode

People Mentioned

  • Kbm

    Very interesting episode lawrence! So the slow and controlled reps are not a thing with this style? Pump out as many reps as you can in 30 seconds no matter the form? Or did i miss something?

    • I don’t think we really talk about cadence and form, but IMO it’s much safer to use controlled reps in ALL instances: smooth turnarounds, good controlled form, which normally organically results in something relatively slow, but I don’t endorse 10/10 or SuperSlow though I think they all get the same results.

      Yes, so Pete’s measurement of intensity is the amount of resistance lifted per unit of time so both reps and quantity of resistance play into that. He uses that as a way to measure progress with his clients.

      • Juggernaut

        Lawrence I think your comment says a lot. I think just about everybody agrees that if you want to get bigger and stronger muscles you have do activity that fatigues the muscles in a relatively short amount of time. Pete’s recommendations do this, Drew’s recommendations do this, John Little’s, Brian Johnston’s, Fred Hahn, etc., etc,…..I tend to stay in the realm of controlling the weight, maintaining tension. I agree with “good controlled form, which normally organically results in something relatively slow”. There’s an almost intuitive feeling that I better move this heavy load with control or it can hurt me. Past a certain point, dare I say the speed almost takes care of itself. Emphasis on “almost”.

        • Juggernaut

          I think Pete’s emphasis on individual recovery is great. When you step back and let the individuals body determine the time to hit the gym again vs. an abitrary “workout this often or you’re lazy” schedule.

          I like his emphasis on progression as well. I may err on the conservative side of this and maybe not so precise: Adding more resistance while paying attention to feel. Using as much resistance as possible safely.

          • Couldn’t agree more on your litmus test for adequate recovery. Also agree with your assessment of Pete’s progression system. Seems smart.

        • Thanks. Reminds of when my previous guest, Andy Magness, talked about using 80/20 to identify the best diet. What is the 20% that all of the, even opposing, gurus (Vegan, Paleo, HFLC, etc) advocate? Vegetables. This was a real break through for me. Even though I’m now more carnivore 😋. But back to your point, the overarching theme is to fatigue the target muscles in a short period of time (60-90s) in a safe manner. Appreciate the contribution!

  • Kamen Stranchevski

    Interesting interview indeed! Made me think quite a bit. The “30 second time set” thing, really touched down with many things from personal experience, information and suggestions from other guests at Corporate wariior. My personal evolution in HIT workout led to 30-60 sec set zone, actually more to the 30-40 sec segment, rather by feel for being my personal work/recovery sweet spot, than empirical measurment. Another thing I recall is David Landau’s comment, that even a minute long set was enough to “lully the force” one may produce. Then I recalled the discussion of reaching failure, making sure it was muscle failure and not “mindset” failure. Pete, mentioned something about the psychological component of the 30 sec set.
    So that is all cool, but as far as form and safety is concerned, I’d like to hear Pete’s view on repetition form, including cadence. Strongest range of motion got mentioned, but I hope he could elaborate on that in a future part two. In anycase, the way I try to perform – slow and controlled, there is not much rep counting in the 30 sec set frame 😀 Usually 3 will be a high end number with me 😀 Lawrence please ask Pete that if part two comes along.
    I also seem to have a problem with the maximum power output being a goal and being even observed directly, by the trainee while exercising. I somehow preffer, what Dr. Mc Guff suggested, that the focus stay internal and the improved output – increase of time and/or weight, to appear rather like a side effect with time.
    Finally, for me heavy (5 sec.) TSC’s issues with safe performance, on a regular are out from my personal training methods selection.

    • Pete is coming on again. The focus will be on online business but I will try and ask him to elaborate on this. I agree with you though re allowing that to become a side effect.

  • Rob H

    I have to say I am really struggling with some of the concepts presented here Lawrence. Pete seems to be saying that if for example you start out by doing 5 x reps at 3/3 cadence (30 secs total set) and then move to 10 reps at 1.5/1.5 cadence (still 30 second set) at the same weight then you have doubled the intensity? Yet this definition of intensity is not what we commonly use in HIT – I doubt Drew or Doug would agree that constitutes a doubling of intensity? Slowing down the cadence should surely increase the intensity? Unless I have missed something here?

    • You’re quite right Rob. Drew does not agree. I would have to re-listen to provide an informed opinion but for a full critique from my Facebook audience go here: if you are not on Facebook, I encourage you to join in some capacity because some excellent debate goes on re HIT

  • q

    Underscores the great value of previous interviewees. This had the feel of marketing BS. I admit that I bailed at about 40 minutes.

    • Fair enough Q. Appreciate the feedback.

  • Andrew May

    Hard listening this morning…. I don’t even know where to start. Let’s just say that Pete has a very different idea of what intensity means. He’s living in a totally different world.

    • Appreciate the feedback Andrew.

  • Børge Fagerli

    He seems to have absolutely no concept of physics. How can it ever just be about the load on the bar while just disregarding force vectors, leverages and the loads the actual muscle is experiencing? You can do a 20 reps of a 250kg quarter squat in 30 secs, but the actual load on the muscle is way less than doing 5 controlled reps with 50kg in a unilateral leg extension during that same time span.

    I tried power factor training in my early days, and not only did I lose 20-30% strength in full range movements, but I was in pain all the time because I was overloading my joints and connective tissue instead of my muscles.

    Probably one of the least interesting podcasts ever, but I do appreciate you having people with different approaches and viewpoints come on the show!

    • Juggernaut

      This is a great comment. You’ve inspired me to delve into unilateral training. When you really get down to stressing and fatiguing the muscles it almost flips the numbers or greatest usable load on it’s head. Taking leverage advantage out of the method. Focusing on being able to get at the muslces most directly and still safely.

      If you look at the way stand. A great deal of muslce mass is in a very low load, low effort state. Loading the quads in a leg ext. Verses the top of a squat like your example makes sense.

      Not intending to take away from the benefits of multi joint exercises. But getting as direct and unilateral as possible is going to allow one to greatly stress the muscle(s) with far less weight and dare I more thoroughly?

      • I agree with Borge, re force vectors. There is various research bouncing about re multi-joint vs single-joint but not sure if there is anything conclusive about SJ being more effective than MJ. Personally, I feel so much stress from MJ that I’m not sure I could cope with SJ in the same workout. And I would sooner do only 2 workouts per week and prioritise MJ for greater coverage in less time.

        • Juggernaut

          I hear you loud and clear Lawrence. I can see the perspective of both sides. If one is all about minimal time and still saw value in do both various exercises could be rotated over workouts.