Static Holds?
Posted: Sat Mar 26, 2011 8:47 pm
What is a static hold when you are benching? how do you perform this?
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Static Holds?
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Posted: Sun Mar 27, 2011 3:01 am
hold the bar at lockout..just hold it until you get tired.. your arms and chest will start to shake..
Re: Static Holds?
Posted: Sun Mar 27, 2011 9:12 am
Help is here...maxzach wrote:What is a static hold when you are benching? how do you perform this?
Top Range Rack Pull with Static Hold - Big Jaz shows us how its done! https://www.youtube.com/watch?v=_NOpBDbFMm8
STATIC HOLDS: NEED MORE HELP? HELP IS HERE....
Link to article plus tutorial as to how best to sprinkle these gems into your workout, including the 3 very best movements to try!!!
https://www.precisiontraining.com/an-int ... on-kindle/
1.) Decline BB Bench Press... why?
MAXIMUM OVERLOAD: THAT'S WHY!!!
2.) Leg Press - See reason #1 for why
3.) Top Range Rack Pull
Big.Jazalyri (Hani) already showed us how..
FINAL WORD: STATIC CONTRACTION TRAINING
Pete Sisco is a great guy and his books, DVD's etc are a solid investment in your ongoing training eduction. Well worth your dollar folks...
Posted: Tue Apr 05, 2011 9:53 pm
hmm I always thought the static hold was meant to be at mid motion :s oops good thing I saw this b4 friday when I start y custom 3.0 haaha
Posted: Wed Apr 06, 2011 5:49 am
Actually, I'll do you one better... than even this movement!!!Justin wrote:hmm I always thought the static hold was meant to be at mid motion :s oops good thing I saw this b4 friday when I start y custom 3.0 haaha
Decline BB bench press with top range static hold. REASON: The amount of weight you can use, overload and thus.... muscle growth stimulated and ultimately manifests is that much greater!!!
Posted: Wed Apr 06, 2011 7:53 am
hmmm so if I understand correctly... its you put the bar at lockout position and hold for 10-15 seconds ?
Posted: Wed Apr 06, 2011 11:09 am
Yes but 5-15secs
Posted: Wed Apr 06, 2011 1:04 pm
Justin,
The static holds are done fully extended because you are using a much heavier weight than you are used to... ie, above your max.
If you did it not fully extended, you wouldnt be able to hold it, it would just slowly go down (like a negative) and you would need help getting it up.
The static hold taxes all kinds of little muscles and fibers and whatnot so that they actually build and get stronger.
This allows them to get stronger and more used to the heavier weight, so that when you are doing Bench, or pulls, or whatever exercise, that you will be more comfortable with the weight and not be like DAMN! THIS IS HEAVY!
Hope that helps!
The static holds are done fully extended because you are using a much heavier weight than you are used to... ie, above your max.
If you did it not fully extended, you wouldnt be able to hold it, it would just slowly go down (like a negative) and you would need help getting it up.
The static hold taxes all kinds of little muscles and fibers and whatnot so that they actually build and get stronger.
This allows them to get stronger and more used to the heavier weight, so that when you are doing Bench, or pulls, or whatever exercise, that you will be more comfortable with the weight and not be like DAMN! THIS IS HEAVY!
Hope that helps!
Posted: Wed Apr 06, 2011 2:39 pm
Thanks guys that makes complete sense
Posted: Wed Apr 06, 2011 3:20 pm
Daniel, at least one of The 3Faces of Fear(tm) is a fan of the 5 second mark now. That would be "Mixelflick". Neither Rob or his "Corporate America" alter-ego, has ever set foot in a gym.DaCookie wrote:Yes but 5-15secs
Rob tipped Mixelflick off to this after he discussed with Pete Sisco. Pete runs this absolutely fantastic site, furthering his Static Contraction training theories:
https://www.precisiontraining.com/
3Faces of Fear(tm) wanted you, to know that...
Posted: Wed Apr 06, 2011 8:25 pm
Aight cheers ill try that but only if I have a spotRobRegish wrote:Daniel, at least one of The 3Faces of Fear(tm) is a fan of the 5 second mark now. That would be "Mixelflick". Neither Rob or his "Corporate America" alter-ego, has ever set foot in a gym.DaCookie wrote:Yes but 5-15secs
Rob tipped Mixelflick off to this after he discussed with Pete Sisco. Pete runs this absolutely fantastic site, furthering his Static Contraction training theories:
https://www.precisiontraining.com/
3Faces of Fear(tm) wanted you, to know that...
Posted: Thu Apr 07, 2011 6:37 pm
Agreed, if you can hold it longer than 5 seconds you didn't use enough weight. I'm usually a fraction under lockout, watch those elbows and knees...
Posted: Fri Apr 08, 2011 6:43 am
Watch your back too, I have the tendency to lean forward when i drop the weight back on the rack...this is a poor practice **advise against**dracotdrgn wrote:Agreed, if you can hold it longer than 5 seconds you didn't use enough weight. I'm usually a fraction under lockout, watch those elbows and knees...
Posted: Tue Apr 12, 2011 4:08 pm
About whatt % are you guys using for this? 120% of 1rm? 110% of 1rm?dracotdrgn wrote:Agreed, if you can hold it longer than 5 seconds you didn't use enough weight. I'm usually a fraction under lockout, watch those elbows and knees...