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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