static training

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    cookmic5's Avatar
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    static training


    M&F had an article on Static Training in this months issue. For those that don't know what it is, M&F outlined it as: warm up with two 10 rep sets of a light weight, holding each rep at the peak for 3 second, then a third set of a weight that you would normally use for 6 reps and instead doing just one and holding it for 3 second. Then you do 1-2 sets with the same weight and hold for 10-20 seconds, then finish with two drop sets with full range of motion. An example of a exercise this could be used for would be db lat. raises. It also suggested using it first in a muscle group routine one week and then last as a burn out the next week.

    Has anyone tried this, if so, what kind of results did you have? bulk? cut? overtrain?

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    static holds isnt for neithre cut nore bulk. Its considered more a 'plateau' breaker. Pretty much a shock principle so could be used in any type of training program. I personally never have committed an entire workout to static training but off and on, will hold the contraction of an exericse, for an extra burn towards the final reps of a set. Much like flexing and posing between and after sets.
    Sage

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