static holds

[killa in manila]

can someone explain "static holds" please?
sorry for all the questions just want to clear things up.

 

[Dirty Workout]

After set is done. Wait 10secs to regroup and then hold weight anywhere from 1/4- 3/4 of way down for 20-30 secs. Addds extra TUT

 

[louden_swain]

After set is done. Wait 10secs to regroup and then hold weight anywhere from 1/4- 3/4 of way down for 20-30 secs. Addds extra TUT

Exactly.

 

[killa in manila]

how many times do you do this? for every set?

 

[louden_swain]

how many times do you do this? for every set?

Not every set. . .just your all out set. For example:

Incline Barbell Presses -

warmups:
135lbs x 10, 185lbs x 8, 225lbs x 6

building set:

275lbs x 7, then static at the very end (make sure to have a partner)

You can burn out if you use to many static holds. Overall, they are great for teaching control.

 

[R CRUSHER]

or you can take your 1rep Max and do static holds for 10sec.

trains your CNS and your psyche

 

[Nonerz]

the static holds in the DC program will kick your ass! Ouch!

 

[jerkbox]

do you use the same weight as your working set for the static hold?

 

[killa in manila]

i guess as heavy as you can.

 

[satchboogie]

at the end of the concentric, hold the weight for 'x' seconds....

that is a static contration, contraction without movement.