6 replies to this topic

[JACKEDUPFREAK]

Sometimes the best way to learn something new is to simply try it. If you want to learn how Static Contraction works, you should haul your butt into a gym and get started on it right away.

The following is a simplified program that will work for everyone, from those who are new to weightlifting to the more experienced lifter.

But make no mistake: This method of training quickly ramps up to ultra-high intensity and the effects can be startling. You can expect very significant strength and size gains, even with this simplified routine.
the workout
These five basic exercises are excellent for building strength and tolerance for exercise. It is important to remember that to do Static Contraction training, you only need to hold the weight motionless in your strongest, safest range. Never allow the weight to enter your weak range of motion.

The best way to ensure this is by using a power rack or Smith machine, which will position the weight exactly where you need it. Then you only need to hoist the weight an inch or so and hold it (without locking out) for 5 to 10 seconds.

Do this workout once per week for four weeks:

1- Strong Range Bench Press
Place a barbell in the power rack and adjust it so that it rests within the last two inches of your reach. Load the bar with 50% to 150% more weight than you usually press. If you can hold the weight more than 10 seconds, it is too light. Press the bar off the rack and hold it for at least five seconds without locking out.
2- Strong Range Leg Press
Move the empty sled to the top of its range and engage the safety stops. Your initial position should be where you usually end up (knees bent). Load the machine with about 200% more than you usually press. Using a shoulder-width placement of your feet, press the sled up an inch or two -- don't lock out -- and hold the weight for five seconds. Don't be surprised if you can do triple your normal weight the first time you try this exercise.

3- Strong Range Shrug
Place a barbell in the power rack at a level just above your knees. If you don't know how much you can hoist in this exercise, use the same amount you bench pressed. Take an overhand grip on the bar and lift it off the rack. Use your trapezius muscles to raise the weight an inch and hold it there. Don't worry about making your shoulders touch your ears... just raise the bar an inch.

4- Strong Range Seated Barbell Curl
Sit on a bench with a loaded barbell across your lap. Curl the bar to the midpoint position and hold it for five seconds.

5- Strong Range Hammer Strength Dip Machine (or other tricep machine)
You can use almost any tricep machine for this exercise. The key is to use the heaviest weight you can hold and to only move the machine an inch or two. Hold the position in the range where you can support the greatest weight.

That's it. Five exercises and your workout is done.
points to remember
You will be training in your strongest range of motion only. That means you will be able to lift heavier weights than you normally would. To do that safely, you should always use a training partner, power rack or Smith machine. Expect to be able to lift 50% to 200% more weight than usual. Hold each exercise for five seconds, but if you can go beyond 10 seconds, add more weight. Do not lock out -- make your muscles support the weight. Do the above workout once per week for four weeks. Try to add 10% to 20% more weight to each exercise, each week. After four weeks, you should switch to the full Train Smart! program.

Although the above workout represents only 25 to 50 seconds of actual exercise, it will take your muscle strength and size far beyond anything you have ever achieved. Give this method a try; you'll be generously rewarded!

[BD_554]

2- Strong Range Leg Press
Move the empty sled to the top of its range and engage the safety stops. Your initial position should be where you usually end up (knees bent).

This seems interesting to me. I have been training DC for about 6 months utilizing a very negative (3-5 seconds) and reading a lot on some other training methods/styles to simply expand my knowledge base. It is becoming more and more obvious to me that the eccentric (negative) part of a lift promotes the most hypertrophy. Obviuously this has to be managed to allow adequate recovery.

Can you please elaborate on this? I assume you mean knees bent near to top of your ROM. Can you maybe give an apporx. % of ROM?

[JACKEDUPFREAK]

yes at the top of the ROM

[Anabolic Beast]

Just lift the damn weights through a full range of motion!!!! Save the half reps and static contractions ( which are nothing more than isometric contractions) for the little guys who want a swimmers build.

[BD_554]

I believe the static contraction has a place for maximum hypertrophy. I would say not as the sole or primary stimulus, but as an addition to more standard ROM lifting. Such as static hold at the end of a rest pause or at the end of your last straight set to completely waste the muscle. There are other approaches used to achieve this (i.e. widowmaker, assisted positive, etc.), but static contraction seems to be an effective tool when used for this purpose.

As a side note I do not believe maximum stimulation is achieved on certain lifts when full ROM is used. When utilizing ~80% and maintaining constant tension will produce more than full ROM. There is a place for both though as well as stretching adequately.

[Anabolic Beast]

The static contraction as described in the original post and the static hold at top as is often done in DC training are not the same thing. Dante recommends the static hold at the end to extend a muscle's TUT. However, he does not advocate using it for every exercise on every set or even for every training session. But if you are familiar with DC you already know this.

LOL, I knew I was going to open a can of worms when I said lift the weight through a full range of motion. I've just seen too many skinny lifters who use partial reps in their workouts.

[BD_554]

The static contraction as described in the original post and the static hold at top as is often done in DC training are not the same thing. Dante recommends the static hold at the end to extend a muscle's TUT. However, he does not advocate using it for every exercise on every set or even for every training session. But if you are familiar with DC you already know this.

LOL, I knew I was going to open a can of worms when I said lift the weight through a full range of motion. I've just seen too many skinny lifters who use partial reps in their workouts.

True that!