static/super rep training..........

[Scotsman]

they actually say that even the tendons get overloaded, but in the "safe" position........so therefor they grow in conjunction with the muscle.

Again not sure how much stock I'd put in this for powerlifting. It's kind of like doing pause squats all you're going to do is train your body to stop at the bottom and not come up again once you get to max phase work.

Maybe it is useful in conjunction with another lifting routing or as a change of pace workout, but I can't see the help of using it as basis for pling.

Cheers,
Scotsman

 

[BigboyAl]

i see alot of powerlifters use this at the end of there sets.. they incorporate it into the set.. on the last rep of each set they will staticly hold the weight for several seconds..to finish off the muscle being worked..

 

[redsamurai]

I'm not sure either bro..........this is the first time I've been exposed to this kind of workout "in it's totality".......meaning not just as something to do every now and then. The people talking about this are making some pretty astonishing claims...............but I'm skeptical because it seems "too easy". My chiropractor was telling me that the guys he knows hit a muscle group with this workout "once every 5-6 weeks!!!"".................supposedly the guys are huge and can full bench 500+ raw.

Again not sure how much stock I'd put in this for powerlifting. It's kind of like doing pause squats all you're going to do is train your body to stop at the bottom and not come up again once you get to max phase work.

Maybe it is useful in conjunction with another lifting routing or as a change of pace workout, but I can't see the help of using it as basis for pling.

Cheers,
Scotsman

 

[Scotsman]

I'm not sure either bro..........this is the first time I've been exposed to this kind of workout "in it's totality".......meaning not just as something to do every now and then. The people talking about this are making some pretty astonishing claims...............but I'm skeptical because it seems "too easy". My chiropractor was telling me that the guys he knows hit a muscle group with this workout "once every 5-6 weeks!!!"".................supposedly the guys are huge and can full bench 500+ raw.

I can see it as part of mini cycles hence the 5-6 week breaks. I was interpreting this as a basis of a program and not a portion of the whole. I'm very skeptical at anyone who claims to bench over 500 raw since I've only seen it twice so far. It's like in the bodybuilding mags where they are all now claiming to bench that much yet every pro bodybuilder I've ever seen lift can barely manage 315 for a couple of full reps.

Cheers,
Scotsman

 

[redsamurai]

I can see it as part of mini cycles hence the 5-6 week breaks. I was interpreting this as a basis of a program and not a portion of the whole. I'm very skeptical at anyone who claims to bench over 500 raw since I've only seen it twice so far. It's like in the bodybuilding mags where they are all now claiming to bench that much yet every pro bodybuilder I've ever seen lift can barely manage 315 for a couple of full reps.

Cheers,
Scotsman

look up pete cisco...........on one of those websites you'll see him claim to know "normal average men" who are benching something astronomical because they use this training method.

I did this for the first time last night..........did incline inside the power cage. They were right about the amount of weight you can handle. I can incline 315 for two reps, but being my first workout with this I wasn't about to load up the bar with double that. I ended up with my last set at 405............was pretty easy to hold it for 9-10 seconds. I would have kept going, but I had already done alot of prior sets in an attempt to slowly ramp up and see what I can do. I think next week I'll put on close to 500 because 405 would be too easy as my peak set. I did feel it though............it's hard to explain the feeling, it's like a new kind of load you're putting on your muscle. After that I moved on to flat flyes and incline cable flyes.................all heavy static loads. This morning my CNS was fried though

 

[Scotsman]

look up pete cisco...........on one of those websites you'll see him claim to know "normal average men" who are benching something astronomical because they use this training method.

I did this for the first time last night..........did incline inside the power cage. They were right about the amount of weight you can handle. I can incline 315 for two reps, but being my first workout with this I wasn't about to load up the bar with double that. I ended up with my last set at 405............was pretty easy to hold it for 9-10 seconds. I would have kept going, but I had already done alot of prior sets in an attempt to slowly ramp up and see what I can do. I think next week I'll put on close to 500 because 405 would be too easy as my peak set. I did feel it though............it's hard to explain the feeling, it's like a new kind of load you're putting on your muscle. After that I moved on to flat flyes and incline cable flyes.................all heavy static loads. This morning my central nervous system was fried though

I know who pete cisco is and I laugh every time I see his stuff.

I have done some static rep stuff I think I prefer overload negatives. Just be careful about doing this too much too often.

Cheers,
Scotsman

 

[redsamurai]

I know who pete cisco is and I laugh every time I see his stuff.

I have done some static rep stuff I think I prefer overload negatives. Just be careful about doing this too much too often.

Cheers,
Scotsman

I'm going to try it for a month or so, not more than 2............than see if my regular bench has done anything. I can see some people getting pretty stupid with this shit and thinking that they're regular bench must have shot through the roof because they're now used to holding twice that amount..........than loading up a ton of weight for their first full rep session back. Not gonna happen here............i'm going to put the same weight on the bench and see if I can do more reps.

 

[MetroflexGym]

You can consider adding in any of the following movements to get past a sticking point: isometric pushes (such as bench pressing in rack with two sets of pins closely put together so you can press the bar into the upper set of pins at the top end of your sticking point), static holds (again, do them in a power rack for safety), and partial-range movements. You also may consider doing the Westside "ME" exercises recommended to strengthen your weaker areas. Examples for bench press: Floor press, JM Press, etc.

Use these in conjunction with the good recommendations you received already. Hope they help you reach new levels!