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Thursday, December 19, 2013

Static Contraction Leg Workout


There are many new and innovative training techniques and methods designed to enable the exercise enthusiast to lose weight and build strength and muscle. One of those is static contraction training which is done by holding a weight in a fixed position for a period of time, usually 10-20 seconds.

This is a significant departure from standard methods of training which place an emphasis on number of repetitions, amount of time under tension and set count.

Even though it is similar to isometric training there are some major differences. Isometrics pits muscle against an immovable object by pushing or pulling against posts, chairs or another fixed object for a short period of time, usually 10-15 seconds. 

Static contraction training concentrates on the holding of a heavy weight in a fixed position. This allows the charting of progress through the use of heavier weights as strength improves unlike isometric training.

Static contraction, or maximum contraction, training consists of one set per muscle group, four to six holds per set. Each muscle is trained only once per week due to the nature of the intensity. There has been discussion regarding the benefits of training with this method. This has focused on the need to use full range training and movement for complete development of muscle.

Some experts feel the main benefit from this training is increased strength with little development of muscle size but many of its practitioners have benefited from muscle size increase from this method. 

I feel that this training should be cycled with other, more standard training to realize maximum benefits. Since heavy weights are used, it is extremely important to warm up thoroughly before beginning.

Here is a leg workout using this method:

· Leg extensions-six 10-second holds in the top, fully-contracted position. Rest 10 seconds between holds.

Select a weight that allows you to hold the machine arms for 10 seconds before they begin to descend. Reduce the weight for each subsequent rep during the 10 second rest between reps.

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