Now Offering My Eight eBook Volume On HIT and Volume Bodybuilding Training

Now Offering My Eight eBook Volume On HIT and Volume Bodybuilding Training
Now on Amazon,Google Play,Nook and Kobo

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

Finally a comprehensive volume of nine books on both High Intensity(HIT) and Volume Bodybuilding Training!

There are many unique training programs contained in my books that give bodybuilders new techniques to increase his/her muscle building potential.

Complete explanation of:

  • Pre-exhaust routines

  • Double pre-exhaust

  • Reverse pre-exhaust

  • Forced reps

  • Pure negatives

  • Negative accentuated

  • Superslow

  • Extended Reps

  • Static Holds

  • Isometrics

  • Zone partials

  • Burn reps

  • Rolling static partials

  • HIIT-Lose weight FAST with Interval Training!

  • Unilateral training- why it works better than traditional training

  • Why training smarter -not longer builds muscle faster!

  • How to implement Progressive Overload and Double Progressive Overload to Supercharge Muscle Gains

  • Learn how to determine the ideal training frequency for your body type

  • Which supplements to take to safely build lots of muscle

  • Much more!

All programs are fully-explained with complete workout routines for each different technique.

Stop Wasting Time and Effort-Build Maximum Muscle!

Available as single books on: Amazon,Createspace,Kobo,Nook,Google Play

Wednesday, January 29, 2014

Super X Static Holds

I often use static holds as a way to increase training intensity, build muscle and strength. They are effective because of high muscle fiber recruitment. Hold times are usually 10 seconds in length with a maximum weight. Other times I will increase hold times to 20 seconds. This necessitates reducing the weight so that a maximum hold can be done. 

Recently, I have been experimenting with longer hold times mostly in the 45-90 second time frame. If heavy weights are used these holds are every effective at building muscle as well. Because of the longer hold times more muscle fibers are exhausted than with other methods making it necessary for the body to overcompensate by building more muscle tissue. 

Holds are versatile and will shock your muscles due to their extreme nature. By changing the hold times you disrupt homeostasis, making the workout new to your body. Your body gets used to even the hardest training and will stagnate if your workout isn't changes on a fairly regular basis. 

A chest workout should go something like this:

  • machine bench press-1 set of various length Super X Static Holds
  • One hold for 10 seconds w/ max weight
  • One hold for 15 seconds w/ max weight
  • One hold for 20 seconds w/ max weight
  • One hold for 25 seconds w/ max weight
  • One hold for 30 seconds w/ max weight
  • One hold for 40 seconds w/ max weight
  • One hold for 45 seconds w/ max weight
  • One hold for 60 seconds w/ a max weight
Important points: Rest for 10 seconds between holds. Use max weights for each hold. If possible, have a partner lift the weight into position for you. Do holds in the position just prior to lockout.

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