I saw this book in the bookstore about static contractions...

[Mike_Rojas]

This book said you can make INCREDIBLE gains just doing static contraction movements (we've all heard about INCREDIBLE gains before, huh? LOL).

They basically advised doing a workout in a power rack. Bench Press holds near lockout, Squat holds near lockout, Overhead press holds, deadlift holds, etc. You hold these moves for 30 seconds. I never heard of something like this before as the core of your workout.

I know it's gotta be too good to be true, but maybe there's some benefit to adding these moves in? I tried a static hold with 365 on the bench one time, and that was pretty rough.

 

[from zero]

Accompanied by a solid training program, it couldnt hurt. By themselves? VERY doubtful ...

 

[rjl296]

check this

http://www.elitefts.com/documents/bulletproofmuscles.htm

 

[rjl296]

Now two types of training stimulate the muscle to increase its normal amount of connective tissue. The first is overload training, this is commonly known as “Walkouts” High rack work, “partials”, etc. These work by forcing the muscle to “hold”, now it actually takes 40% more energy to “hold” weight than to move it. This is proven by our ability to hold more weight in a negative movement, than a positive one. If you need to prove this to yourself try doing only negatives with more weight than you normally use on curls, how much? HMMMMmm,,,,well 40% sounds about right. You will see that with someone helping, you can actually lower more weight in the concentric/negative part of the movement compared to the eccentric/positive. These work simply by not taxing the cross connections of the muscle, the part that contracts. Again stimulate it and it will get stronger. Now as far as how to – and which ones of these exercises, I am leaving that to Louie/Dave Tate and the boys. I just point to the correct direction and tell you why you need to perform them in a particular fashion. In a nutshell, if you are squatting 1000#’s you will need to do partials with 1300-1400 to stimulate your tissue to respond.

 

[Exodus]

static contraction training is great. but i dont recomend using it for long periods of time, or just a static contraction workout alone. mix it in with your current routine.

when i first tried it. i would load up between 405 and 495 on then bench. then we would hold it at lockout for like 1-2 sets of 5-15 seconds.

then we would imediatly go to incline. now before i started using static, i would do 205 for 2-4 reps on incline. i could never get 225. after about 4 weeks of static contraction. after i did the above 2 sets in the previous paragraph i could rep out 1-2 reps with 225 on incline.

it helped with a mental barrier. think about it. i was just holding 495 in my hands 5 minutes ago, do you really think 225 feels like anything, i dont think so.

but the main thing is that static training builds up the tendons and ligaments.

X

 

[Mike_Rojas]

Thanks for the posts

 

[Exodus]

Thanks for the posts

anytime.......... actually on my speed band days, either squat or bench. i test my max with no bands using 80% of my max. on the days where i do speed bench or squat with no bands.....i will try and hold 140% of my max for a walk out for the squat or unrack it for the bench.

X

 

[Mike_Rojas]

Unracking 365 and lowering it a few inches really makes you think. It will take some time before I could actually press that beast of a weight!

 

[casualbb]

Static Contractions are useful at allowing a trainee to have more physical and mental comfort handling max weights.

But as it's own bodybuilding program, it sucks.

I did SCT as outlined by Sisco and didn't grow at all. I mean, this guy knows so little about actual muscle-building that he doesn't mention diet. He literally just makes it sound like "*poof* Look, I'm 20 pounds heavier!"

 

[Exodus]

Static Contractions are useful at allowing a trainee to have more physical and mental comfort handling max weights.

But as it's own bodybuilding program, it sucks.

I did SCT as outlined by Sisco and didn't grow at all. I mean, this guy knows so little about actual muscle-building that he doesn't mention diet. He literally just makes it sound like "*poof* Look, I'm 20 pounds heavier!"

yeah im with you on this. what it does is strengthen your tendons and ligaments, which makes you able to lift more weight, which makes your muscles grow bigger....... you see.

but i do it every other week. i can train all week/month/ year long. but when i go to max, if ive never had more than 500lbs on my back, what makes me think that 600 will be eaiser??

to me its not, i just do it very moderately to get a feel for big weights on bench, squat, and deadlift.

X