** Static Holds **

[MonStar1023]

What do you all think about Static Holds... I just heard from a few people that static holds for your forearms are the #1 exercise to really thicken them up. What about other bodypart? Do static holds work good for all of your bodyparts such has bench holding it close to lockout to statically contract your pecs?

I read Static Contraction Training and it seemed like the biggest bunch of bullshit I have ever read in my life but I could be WAY OFF. Lemme know.

 

[edgecrusher]

Static training is a good technique for some muscles. The main thing i really don't like about it, is it trains the muscle while not moving. The function of the muscles is to cause, and perform movements. I could see this leading to a whole group of problems, i.e. stiffness, painful joints and other such issues.

It just seems to run against the basic tenant of training to me.

But to answer your question, looking at fiber recruitment, and neural uptake it looks like it could cause some muscle growth.

 

[Steelheart]

Starting monday I am incorporating staics in my training.

On my 1st set of each contraction exercise I do I will do one set holding for about 20-30 sec. Then do 2 sets normal.

 

[MonStar1023]

Steelheart...
Keep us posted on how incorporating static holds into your training effects your size/strength levels.

 

[WarriorPL]

how do you do static holds?? all ive heard about them is that they involve no joint or muscle movement.


~WizKid

 

[bignate73]

i do em for alot of stuff. leg extensions, abs, low back.

 

[Freak Show]

Mostly I do it for forearms to improve grip strength. It has helped me and my clients tremendously.

 

[YoungNHugeGuns]

Big Nate called it. Leg extensions are great with a 5 second squeeze up top. Statics could also help develop deep cuts in the lower back and abs.
I read that in WWF bootcamp, they have the wrestlers do a static lying leg raise off the side of the wrestling mat for ten minutes each day.

 

[McBainXVII]

may i also ask what are static holds??

 

[Freak Show]

may i also ask what are static holds??

In a nutshell: it involves contracting a muscle against an immovable force or making a muscle contract without it actually going through dynamic movement. Remember Wall Sits? Your hips and knees are bent to 90deg. while your back was against a wall. You never actually moved but your leg muscles were contracting the whole time.

 

[MonStar1023]

Freak Show...
Have incorporated static holds into your routine for your grip strength helped you gain size/development in your forearms or no?

I dont really know how to explain what static holds are but Ill do the best I can. A static hold is basically holding a weight in the strongest position until you hit failure and the weight moves. For example in flat bench press you would go 2-3 inches below lockout and hold it for as long as you could. The weight is held in the strongest contracted position in my opinion. For standing barbell curls you would hold the bar halfway up. Making a 90 degree angle with your upper arm and your forearm. Guys can you think of a better way to explain this?

For you forearms a static hold is simply holding a bar loaded with a shitload of weight until your grip completely gives out on you. Great exercise for building up forearms from what I understand.

 

[Cackerot69]

For mass purposes they are OK, but the problem with them is the very small strength transfer...usually plus or minur 15 degrees; therefore full ROM movements should also be incorporated and partials used only as a supplement. Also, by using them on compound lifts since different muscle are involved in varying degrees throughout the ROM, you could end up with some muscle imbalances. You also have to make sure you are indeed doing the statics in the muscles strongest position, because due to favorable mechanics (the main one being leverage), even though you can hold more weight the muscle may be contracting with less force. The strongest range is generally it's "relaxed" position, i.e. if you are sitting in your chair with your arms to your sides completely relaxed your pectorals major in it's optimal range for producing force. So, you would want to do the statics in that position.

 

[Freak Show]

Monstar- as far as development or hypertrophy goes, NO I didn't notice improvements. My forearms are genetically blessed, they always have looked good, but they were never strong. Since I've done specific grip work(incorporating static holds) they have improved in strength though.

 

[MonStar1023]

I kinda figured that.. I would have guessed that they were okay for strength building purposes but not too much for hypertrophy. Thats a shame too because I need something to spur my forearms into new growth.

 

[edgecrusher]

Monstar1023

You sound as though you are going to give up on the technique before you even try it. Just because freak show's arms did not grow from them, does not mean you won't benefit. Both myself and Robboe have said we saw good gains from the technique, give them a shot before you right them off. What do you have to lose?

 

[MonStar1023]

edgecrusher...

Whatsup bro? Nah not at all dude I was just commenting that I would have guessed they were more for strength than size gains thats all. Ill letcha know how they work for me, at the moment I am doing Titan Training so the only time that I can incorporate them into my routine is on Day 1 of my cycle. Only one time per week but Ill let you know how that goes. I always like to try every possible way to gain a little extra muscle.

 

[Jeremy21]

SCT & variants of the same have been proven to be better for strength gains than it is for mass gains. I do not know the exact reasons for this but i'll pull up a study if you are interested.

 

[Steelheart]

I started doing staics last monday. I weighed 224lbs

I weighed my self today 227lbs same fat percentage.

My protein upped to 300g
carbs dowb to 200g
fat from flaxseed oil.

You draw your concusions.

Statics do hirt though.

 

[McBainXVII]

im not 100% sure, but are they an isometric contraction? i was reading about them a while ago, thanks for putting up with the newbie

 

[Tuna Guy]

They are indeed an isomettric contraction. Try isometrics at your weakest point on a given exercise and use a weight that allows you to hold it for 20 seconds to a minute. Ie in the bench it would probably be about 3 inches above the chest.

 

[MonStar1023]

Tuna Guy..
Really 3 inches above the chest? I always read around 2-3 inches below contraction..
I dont know thats really confusing to me.. you would think that just below contraction of the arms the chest would be fully contracted but I dont know.

 

[Tuna Guy]

Wherever your weak point is.

Take a weight that takes around 10 reps and give it a try.

 

[shaolin]

I do static contractions without weights as in some martial arts style training. The beauty of these is that you can do them anywhere; at work, on a plane , in a hotel room, etc.

Basically, I contract the target muscle group as hard as I can and hold for maybe 15 seconds and repeat for about 5 reps. My forearms are really starting to pop from doing this.