Static Contraction Training - Tilted Forum Project Discussion Community

Jadey · 10-15-2003, 11:13 PM

Does anyone have any experience with Static Contraction training? I was wondering if this method is legit or not. Not that I was considering it (although I may if a lot of you have experience with it), but I ran across this article today and was intrigued.

"Here's a great routine that will trigger the muscle growth stimulus in your body, improve your aerobic conditioning, and burn a lot of calories. This program is fun because you'll feel new growth in your chest, arms and legs and, because it's only 14 days, it's easy to stick with.

It will take you at least a couple of workouts to get used to lifting weight with the Static Contraction method of training. You'll lift weights that are heavier than you think you're able to lift, and you'll do it in only your strongest and safest range of motion. Instead of doing multiple reps and sets of each exercise, you only need to hold the weight for 5 to 10 seconds in your strongest range of motion. "

Here's the link:
http://www.askmen.com/sports/bodybui...tness_tip.html

pocon1 · 10-16-2003, 05:36 PM

Sisco and Little sold books on this type of workout about ten years ago, and I am surprised it is still kicking around. It is about as effective as isometric training, which means it will not do much for you. Muscles get strongest in the range of motion that you actually use them. So if you only work the top range of a motion you only get stronger there. Also, at these top ranges like the bench press, your joints are already in a position of good leverage, which explains why you can handle so much weight. Now people have had success in working through sticking points with isometrics. Say that you have a sticking point in the middle of the bench press, like most people. Put a bench in the power rack and set the lower pins a few inches below your sticking point. Set the side catch bars at your sticking point. Load a heavy weight into the bar and jam it up against the pins and try to push maximally through the pins until your arms get too tired to keep the bar against the upper pins. Try it several times with rest in between. A proper amount of weight should have you not being able to keep the bar in position in about ten to fifteen seconds. What you are doing is concentrating on the weakest point of the movement to bring its strength in line with the rest of the movement. This is not a complete chest routine, but a technique that can be aplied as part of your routine for several weeks. It is designed to help increase your bench press. But you still need to use a full range of motion in your other exercises.

Jadey · 10-17-2003, 08:59 PM

Thanks for the info.

10-15-2003, 11:13 PM	#1 (permalink)
Jadey This Space For Rent Location: Davenport, Iowa	Static Contraction Training Does anyone have any experience with Static Contraction training? I was wondering if this method is legit or not. Not that I was considering it (although I may if a lot of you have experience with it), but I ran across this article today and was intrigued. "Here's a great routine that will trigger the muscle growth stimulus in your body, improve your aerobic conditioning, and burn a lot of calories. This program is fun because you'll feel new growth in your chest, arms and legs and, because it's only 14 days, it's easy to stick with. It will take you at least a couple of workouts to get used to lifting weight with the Static Contraction method of training. You'll lift weights that are heavier than you think you're able to lift, and you'll do it in only your strongest and safest range of motion. Instead of doing multiple reps and sets of each exercise, you only need to hold the weight for 5 to 10 seconds in your strongest range of motion. " Here's the link: http://www.askmen.com/sports/bodybui...tness_tip.html

10-16-2003, 05:36 PM	#2 (permalink)
pocon1 Banned	Sisco and Little sold books on this type of workout about ten years ago, and I am surprised it is still kicking around. It is about as effective as isometric training, which means it will not do much for you. Muscles get strongest in the range of motion that you actually use them. So if you only work the top range of a motion you only get stronger there. Also, at these top ranges like the bench press, your joints are already in a position of good leverage, which explains why you can handle so much weight. Now people have had success in working through sticking points with isometrics. Say that you have a sticking point in the middle of the bench press, like most people. Put a bench in the power rack and set the lower pins a few inches below your sticking point. Set the side catch bars at your sticking point. Load a heavy weight into the bar and jam it up against the pins and try to push maximally through the pins until your arms get too tired to keep the bar against the upper pins. Try it several times with rest in between. A proper amount of weight should have you not being able to keep the bar in position in about ten to fifteen seconds. What you are doing is concentrating on the weakest point of the movement to bring its strength in line with the rest of the movement. This is not a complete chest routine, but a technique that can be aplied as part of your routine for several weeks. It is designed to help increase your bench press. But you still need to use a full range of motion in your other exercises.

10-17-2003, 08:59 PM	#3 (permalink)
Jadey This Space For Rent Location: Davenport, Iowa	Thanks for the info.