Static Contraction Training

[Legion Kreinak]

Alright, well I'm sick, have been for this entire past week. I was doing some research on other methods of training, other than conventional means. I've found something that interests me, and was wondering if anyone would like to try this with me.

SCT, or Static Contraction Training, is best described by this example:

"If a person stands at attention, his knees are locked so that his weight is carried by his bones. He can stand like that all day with little muscular fatigue. However, if he bends his knees, his leg muscles take over the task of holding him motionless. His muscles are under severe load stress, but they are not moving up and down."

Now, I found this all out here: http://www.teenbodybuilding.com/steh4.htm

It seems like a good idea. I tested it a lil' bit with curls and presses, and I feel as if I just did sets of reps that are typical with weight training. My muscles have that same feel to them, and it all sounds good, so I figure I'll give it a try. How does everyone else feel about this (check the website for the routine and such, it's done Workout A on Monday, B on Thursday)?

 

[scruples]

Headline of webpage in above link:

Revolutionize Your Body and Life in 10 Weeks!
Along With Gaining 25 lbs of Muscle






lol

 

[Legion Kreinak]

Lovely... how about something other than "lol".

 

[scruples]

i think that the headline is all that i needed to post

 

[skaman607]

the results seem too good to be true, it is sort of like isometric training, stick to your bodyweight training

 

[gymtime]

OK, how's this....here's a direct quote from that site:

" Some exciting things about this program include:

1. Workouts usually last about 3 minutes.
2. After 2 weeks of training you train 1 time a week or less!
3. Each workout your strength will increase 20-30%
4. You WILL progress in strength every workout.
5. You will be able to avoid overtraining and make gains in muscular strength and size unprecedented by natural bodybuilders!
6. On average, during a test conducted by SCRS Peter Sisco and John Little, natural bodybuilder's who had gained 20+lbs of muscle in the past 2 years along with having above average lifts( bench 300, squat 400) Also being an of 32-34 years old, averaged A GAIN OF 25 lbs OF MUSCLE OVER A 10 WEEK PERIOD of training using the SCT(Static Contraction Training) method!!"

Come now.

The sooner you stop avoiding resistance training, the sooner you'll be able to reach your goals.

 

[scruples]

The sooner you stop avoiding resistance training, the sooner you'll be able to reach your goals.

word up

 

[Legion Kreinak]

I'm sick, everything seems good to me right now. -_-

At least, that's my excuse.

 

[gymtime]

I'm sick, everything seems good to me right now. -_-

At least, that's my excuse.

LOL!! Been there man.

 

[big_bad_buff]

sounds like one of those rubber band comercials on tv for women...like something my mom would buy for 4 paymnts of $29.95 for a rubber band and a book lol....

 

[tsarleon]

maybe throw in some static excercises to supplement your existing workout. not really sure how it would translate over to actually lifts. seems like wherever you hold it you might be strong at that point, but weak the rest of the lift?? not being able to recruit the muscle fibers needed to move the weight as opposed to just holding it. hell if i know.

 

[DrBones]

I've tried a few variations of this before.. I think i actually read that exact article.. but I just used it as an extra excercise instead of replacing my current routine.
I definitely noticed more static strenth each week, but I don't think it helped with my lifts at all. I could definitely hold a shit load of weight static and every week it did go up, but I gave it up after about 1.5 months... don't think i gained even close to 25 lbs! Maybe 1 lbs. haha..
Thanks
Ryan

 

[Legion Kreinak]

Hrm, sounds interesting. You still did gain. But how do you know what static can do alone then? You did it with other lifts... and still nothing went up? That doesn't make much sense...

 

[Lord_Suston]

not really splicable to real life. I mean if you want explosive power and speed then I highly doubt a static training method will help since it emphasizes slow set with limited range of motion...

 

[bishonen]

You did it with other lifts... and still nothing went up? That doesn't make much sense...

It does if we postulate that static training is absolutely useless for, and has no crossover with strength training.

 

[Legion Kreinak]

Blah, what I meant was....

He said he used it incorporated with his regular training. So even with regular training too, he didn't make gains? Sounds like a fault of the person for either not pressing themselves hard enough, eating enough, or getting adequate rest. Because with any sort of training he should have seen some improvement, yes yes.

 

[skaman607]

do you think that it could help you get through a sticking point in your lift?

 

[DrBones]

OK...
First of all, Kreniak, I definitely have made a ton of gains this year. Just to let you know I'm 5'10 and float between 195-200. When I was doing these static contractions(in march this year), I was sitting around 180. I don't think there is much correlation between explosive strength and static stregth.
I do know that my static strength definitely increased.
For example, when I first started doing static contractions, I could hold something like 70 lbs on the preacher bench for 30 seconds, which would take my bics to failure.
After 3 weeks I was able to hold 100 lbs for the same, umm, contraction, without fatiguing them.
However, my standing barbell curls, maybe went up 5 lbs over the same course of time. Which is more or less what I average every 3 weeks for biceps.
Finally over the same course, I wasn't eating a TON. I was eating a moderate ammount where I wouldn't gain much fat, but put on lean mass slowly (which very well could have had something to do with it).
In the same course, while doing regular movements, I would likely put on the same amount of lean mass in a month(roughly 1 lb), so I seriously discredit the static contractions for any significant mass gains. And don't tell me 12 lbs of lean muscle a year isn't good, maybe when your 15 and still growing, but when you are in your 20's and your body isn't maturing any more those are pretty good numbers for somebody natural.

I thought you were going to be working out weight free and doing strictly bodyweight excercises anyways?? Have you already changed your mind?

Ryan

 

[Legion Kreinak]

No, no. Not changed my mind at all. But I figured it would be interesting to look at the various ways of training and just bring them up to everyone's attention. Not that, of course, you haven't before heard of them. Just I wanted to hear everyone else's input on this. I'm still going for endurance. Like I said, I feel that I look good, I'm strong, and if I get into a fight I'll rely on my technique and the surging blood that drives me to love every aspect of pain inflicted in a fight. I'm sadistic in that sense, so I don't think I have much to worry about anyway. I know how to fight. Now I just wanna be able to do 100 pushups and hop-up and be like "Who's ready for chins!?"

So, yeah, I know it may seem like I've changed my mind. But fear not, I haven't yet. I'm sticking to this for now. Until I feel I need size or strength (which will come with my maturing more, I'm only 15 remember) I'll stick with bodyweight.