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Static Contraction Training
by preist943, Senior Mod @ www.IronLife.com & Team IronLife Writer
I was trying to think of something new to write about, something from left field that was way out of the norm. I think I have found it. If you’re used to normal training and looking for something new to shock the muscles this is it! Static contraction training. I know it is way out there but, if you follow it to the T you will experience a rocket in strength gains and, we all know more weight equals more mass. When I gave this system a try after 3 weeks I was doing my old 1 rep maximum for 10 no joke. My muscles took on a whole new dense look that was rock hard. So lets get going and talk about the studies I have read on it.
What static contraction training does is to signal the body through intense activity that additional muscle growth is necessary. Static contraction training is designed to deliver the maximum possible overload to each targeted muscle. Talk about being sore, lol this workout is a killer; you will find the weight you can hold will be much greater than your 1 rep maximum.
In one study they took 10 people, took their weight, bf%, chest, biceps, wrist, thigh and calf measurements. Next they had each man perform a full rep maximum and a 10-rep maximum. Then a static hold for 15 seconds maximum at which point the weight began to descend. The exercises tested were the dead lift, bench press, preacher curl, barbell shrug, lat pull down, squat, leg press, calf raise, cable row, cable pushdown, leg ext, leg curl. After 10 weeks of training the subjects were divided into 3 groups. They took muscle mass and strength gains tests again. Group 1 did one set per exercise, group 2 did 2 sets and, group 3 did 3 sets.
Each set consisted of one static contraction lasting from 15-30 seconds (which means there was no movement of the weight) in this study the weight was held just out of the locked position. There were also 3 training frequencies used 1 three x per week 2 two x per week and once a week. Here is an example of the bench press that was performed. One would lift the bar from its resting point and lower about 3 inches and hold for a count of 15 seconds. The next workout they would hold the weight for 20 seconds and the next would be 30 seconds, at that point the weight would be raised and then back to 15 seconds etc. While the training is a very short time the muscle contraction is the most intensive you could ever have.
After 10 weeks when all the tests came in again the average strength gain of static hold was 51.3%, average 1 rep maximum went up 27. 6% average 10 rep maximum went up 34%.
Average mass gains in pounds was 9.0 now that is average, one man gained as much as 21 pounds! Also the group that trained 2 times a week made the best gains.
The measurements were as follows. Average gains were, chest 1.2 in biceps 3/4s in, thighs 1.5 in calf’s 1.0 in. That’s dramatic gains, ask yourself when the last time was you gained that much in 10 weeks.
In another study that was done on 15 people the average mass gain was 6.9 pounds. The average strength gain in 1 rep maximum was 29% and the average 10 rep max went up 36% I just broken this down to shorten it. We don’t need to go threw the whole study you get the idea.
Now that was the studies. When I first tried it, I went right along with the first study and made great gains. Lets face it, most of us use a little helping hand and have a higher testosterone level so, the gains are much increased over what the study group had. The new form of this that IM working on right now is a combination rest pause/static contraction. IM going to assume that everyone knows what rest pause is now, what you want to do is take a weight that you can do 3 rest pause reps with at the third rep, hold it for a count of 20. I only use 1 main exercise for each muscle group and, 1 assistant exercise for 20 reps. Lets use the chest as an example you would pick a compound movement like the bench press and a assistant exercise like the pec dec or fly. You would perform 1 set of each twice per week. It may not sound like much but, if you give this a try I know for a fact you wont be sorry. Everyone makes great gains when switching to this kind of program.
The bench press (in all its forms) rack deads (to remove the legs from the lift) and the squat and leg press are the best compound movements to use for this style of training. You will be totally amazed at the progression you will make. We have all heard the term “lift big to get big” well there is no other way I know of that increases strength more than this.
I write new programs all the time but, I don’t seem to get much feedback so, this time if you give any of this a try I want to hear from you. Drop me an email it will only take a second and let me know what you think jwj34690@yahoo.com
For other articles by priest please click on the below titles for the full article:
-BadGuy Interview
(Issue 4) by preist943
- Eating for Size (Issue 5) by preist943
- Taking a look at reps (Issue 6) by preist943
- Understanding Muscle Fibers (Issue 7) by preist943
- Don't Train To Failure (Issue 8) by preist943
- Upper Chest Training (Issue 9) by preist943
- The Indirect Effect (Issue 10) by preist943
- Staying Motivated (Issue 11) by preist943
- Bicep Shock Training (Issue 12) by preist943
* Article by preist943, Senior Mod @ www.IronLife.com & Team IronLife Writer.
* Back to This Issue's Frontpage
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