Static hold training resembles isometric training to a point in that isometrics uses the muscles to pull or push against an immovable object while static contraction training the muscles hold a barbell, dumbbell or machine arm stationary against a heavy weight.
That's where similarities end. The fact that static contraction uses weight resistance allows the user to keep track of the amount of weight used and any improvements made.
While lacking a series of reps, static contraction causes the practitioner to pull or push against a weight to get it into position then hold the weight as long as he/she can, usually for 15-20 seconds if the proper amount of weight is being used. The fact that a weight resistance is being used in this way really differences the two methods of training and makes static contraction a superior system.
The following is a great arm workout using the static contraction protocol:
- barbell curls-1 set of 6, 10-second holds with a maximum weight
- cable pull-downs palms-facing- 1 set of 6, 10-second holds with a maximum weight
- triceps push-downs using ab crunch machine-1 set of 6, 10-second holds with a maximum weight
- bar dips-1 set of 6, 10-second holds with a maximum weight