A comprehensive volume of nine books on High Intensity(HIT) Training!



A lot of very beneficial information.....Different HIT exercises I haven't heard of before” -W. Pruitt

Techniques in these books are Fantastic….would recommend to any and all HIT trainers” -A. Gutierrez

" Five star all the way. Every HIT training method is covered in these books. Love them” -J. Berndt


Sunday, April 22, 2012

The Strength of Static Holds

One of the most effective methods of  increasing fiber stimulation and intensity during a training session is static holds.  After going to failure during a set of barbell curls, for instance, have your training partner lift the barbell up to the top position, just prior to the release of the resistance, and hold the position for a count of 20 seconds. Place the barbell to the floor, rest 10 seconds, then have your partner lift the weight back into position, where you hold the bar for another 20 seconds. Repeat two more times.

A great way to maximize the effectiveness of this method is to do it in a pure fashion as follows:

Bench Press-load the bar with a weight that allows you to hold it at the position just prior to lockout for 20 seconds. Have your partner help you get the bar into this position, hold for 20 seconds, rack the bar. Repeat for 5 more holds.  It is likely that you will have to reduce the weight  as you get into the third rep.

Curl-Have your partner raise the bar, with your help, to the position mentioned at the beginning of this article.  Hold for 20 seconds, set bar on the floor, then repeat for a total of six reps.

Machine Row- select a weight that allows you to hold the rowing arms for 20 seconds in the fully-contracted position. With your partner's help, pull the arms into the fully-contracted position, hold for 20 seconds then lower to the start position. Repeat for a total of six reps.

The opportunities to train every body part using this HIT method are almost limitless. 

You will be amazed at how this method increases the in roading of your muscles. I will be expanding on this method in future articles, so stay tuned!



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