A comprehensive volume of nine books on High Intensity(HIT) Training!
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Monday, April 25, 2016
Effectiveness of Static Holds
One of the most effective techniques in the HIT arsenal is static holds. These are sometimes referred to as max contractions,and are designed to quickly build muscle by dramatically increasing the intensity of a training set by recruiting the maximum number of fibers.
During a typical high intensity set,the set ends when the bodybuilder fails to complete a full rep. In theory,the reps leading up to the final one are sub-par,needing less than maximum effort to complete them.
When static contractions are used exclusively,heavy weights are held motionless usually at the point of maximum contraction for a predetermined number of seconds. When the length of time the bodybuilder is able to hold the weight increases,weight is added to the bar or machine stack. All reps(holds) are of maximum intensity due to the all-out effort needed to hold the weight in position.
Many proponents of static holds promote the use of them exclusively but studies have shown the effectiveness of many different HIT variables,so I advocate the use of many,if not all,the techniques available.
I often add static holds to the end of a standard set or do them during the set in conjunction with other techniques.
A sample workout for Arms:
Barbell curls-1x8-10-second holds with 5-second rest between(reduce weight on each hold to allow completion of hold.)Perform holds at point of movement where contraction is strongest,about 3/4 of the way up.
Seated machine triceps dips-1x8-10-second holds with 5-second rest between(reduce weight on each hold to allow completion of hold.)Perform holds at the point just prior to lockout.
This is a basic routine utilizing holds only. The following one uses my Rolling Static Partials technique:
Seated machine curls-1x8-Do four reps with 10-second static holds at random points in the range of motion. Finish the set with four partial reps,two in the first half-the second in the top half.
Seated machine triceps extensions-1x8-Do four reps with 10-second static holds at random points in the range of motion. Finish the set with four partial reps,two in the first half-the second in the top half.