I thought it would be nice to have a thread for discussing and sharing favored Static Contraction Training holds. If you're like me and bought the book, you were probably expecting to get some information on different holds, and the ways to do them. I think there were two or three pages devoted to the different possibilities - they consisted of somewhat large pictures of bodybuilders executing the holds, with a few lines of text referring to them. In general not a lot of information in terms of figuring out the optimal holds for a given muscle or group of muscles. if you've experimented with SCT in or out of BP, please share your experience!
to start us out -
the only thing that I've tried doing so far other than what Rob recommends in BP is (ha ha) bicep holds. I clean the barbell and then let it slide down the vertical element of my power rack, pressing lightly against it so it goes down slowly, until my forearms hit an approximately 90 degree angle with the rest of my body. then I pull away a bit from the rack, so the barbell isn't being supported against it.
does anyone have any thoughts as to a good static hold to train the bottom part of the traditional deadlift? that seems to be my weak point and I'd like to shore it up in my next BP run with some appropriate "accessory" work.
Static Contraction Training thread
Re: Static Contraction Training thread
Best solution here isn't a static hold, but deadlifts off of a block/from a deficit.nigh70wl wrote:I thought it would be nice to have a thread for discussing and sharing favored Static Contraction Training holds. If you're like me and bought the book, you were probably expecting to get some information on different holds, and the ways to do them. I think there were two or three pages devoted to the different possibilities - they consisted of somewhat large pictures of bodybuilders executing the holds, with a few lines of text referring to them. In general not a lot of information in terms of figuring out the optimal holds for a given muscle or group of muscles. if you've experimented with SCT in or out of BP, please share your experience!
to start us out -
the only thing that I've tried doing so far other than what Rob recommends in BP is (ha ha) bicep holds. I clean the barbell and then let it slide down the vertical element of my power rack, pressing lightly against it so it goes down slowly, until my forearms hit an approximately 90 degree angle with the rest of my body. then I pull away a bit from the rack, so the barbell isn't being supported against it.
does anyone have any thoughts as to a good static hold to train the bottom part of the traditional deadlift? that seems to be my weak point and I'd like to shore it up in my next BP run with some appropriate "accessory" work.
I covered this question on yesterday's SuperHumanRadio episode, and it works like a charm. With respect to static holds, I favor 3 big ones, within BP (you'll know when and where, by virtue of 3.0's training template)...
1.) Top Range Rack Pull
Set the bar in a power rack, such that you're pulling it off the pins just an inch or two. Use wrist straps (the amount of weight you can hold FAR exceeds, your grip potential), and perform 2, 5 second holds with AT LEAST 5 minutes of rest between sets. I rest 10min. or longer
2.) Leg Press
Keep the safety's locked and press the weight until an inch or so below lockout, keeping the tension on the muscles (not the joints). As above, 2 holds for 5 sec. with a MAXIMAL weight!
3.) Lying Cable Crunch
Attach a handle/rope to a low pulley. Grasp the handle behind your head and crunch 1/4 of the way forward with a MAXIMAL weight. As per above, 2 such holds for 5 seconds.
I also favor statics for the seated calf raise, weighted chin up (very top of the movement) and decline barbell press (very top of the movement, just below lockout).
All of these will impart a tremendous CNS stimulatory effect, strengthen your tendons/ligaments as well as a "hardening" effect - to the overall physique. The top range rack pull in particular, is a game/physique changer.
It works EVERYTHING, from the back of your neck down to your achilles tendon. Try it and report back. I think you're going to be most pleased...
