static training?

[krishna]

Not sure if I'm beating a dead horse with this one, but does anyone have any experience with static training? Is it worth doing? Would like to know more about it.

 

[curgeo]

It will help increase your strength mostly in the angle in which you hold the contraction. It can help break through a sticking point, but doesn't seem to translate well to overall strength.

 

[Tom Treutlein]

I've never done anything based around it on my own, but from what I have heard, it's no good. You end up losing both size and strength throughout the full range of motion. You're better off sticking to conventional lifting. It's proven to work, and it does so well.

 

[coolcolj]

depends how you do it, protocol wise, but it can help increase your strain abilities and strength if you do it right, muscle mass too with longer holds

 

[WalkingBeast]

The closest thing Ive done to static training was rack lockouts on the flat bench. I believe static is just holding the weight though, not actually moving it, but could be wrong. The lockouts had maybe a 2-3 inch range of motion. Those were somewhat useful for helping with my lockout strength. Didnt find them necessary, they seemed to be more detrimental when I was hitting 545x5 reps. I couldve kept increasing the weight but the pressure on the wrists and joints, and even my back didnt seem beneficial at the time. Especially while I was in the process of herniating some disks. Personally Id stick with full range training for the most part. Ive seen some who train with tiny little movements using very heavy weight and they never look any different year after year. I do like to hold a contracted position though, during sets or at the end to get that extra blood in the muscle. I wouldnt do static training on its own though.

 

[view]

as far as I know, pretty much a waste of time.