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Phase 1: Do six sets of one rep with five-second static holds and one-minute rest periods between sets. Pick an area that you're weak in and hold it there for five seconds. Use a weight you can lift for three solid repetitions. Once you can complete all six sets with the same weight, increase the static hold time to ten seconds.
Phase 2: Do six sets of one rep with ten-second static holds and one-minute rest periods between sets. Again pick a weight you can lift for three reps with solid form. Once you can complete all six sets with the same weight, increase the static hold time to fifteen seconds.
Phase 3: Do six sets of one rep with fifteen-second static holds and one-minute rests between sets. Once you can complete all six sets with the same weight, add two more sets for a total of eight. When you can complete eight sets, add two more for a total of ten.
Phase 4: Do ten sets of one rep with fifteen-second static holds and one-minute rest periods between sets. Once you can complete all ten sets with one-minute breaks, decrease the rest periods to forty-five seconds. When you've achieved that, go down to thirty seconds. Finally, when you've achieved that, increase the weight by ten pounds.Again, similar to the super negatives, pick two or three exercises you really want to improve and try super static holds for six weeks. If super static holds aren't enough "fun" for you, try doing static holds in three different positions of each exercise. For example, military press a weight to lockout. Lower the bar two inches and hold it there for five seconds. Then lower it another two inches and hold it there for five seconds and so forth. This method is a real killer and not for the faint of heart!
Phase 1: Do six sets of one rep with five-second negatives and one-minute breaks between sets. Use a weight you can lift three times with solid form. Once you can complete all of the sets with the same weight, increase the negative portion to ten seconds.
Phase 2: Do six sets of one rep with ten-second negatives and one-minute breaks between each set. Again, use a weight you can lift for three reps with solid form. Once you can complete all six sets with the same weight, increase the negative to fifteen seconds.
Phase 3: Do six sets of one rep with fifteen-second negatives and one-minute breaks. Again use a weight you can handle for three reps with solid form. Once you can complete all six sets, add two more sets for a total of eight. Once you can do that, add another two sets for a total of ten sets per exercise.
Phase 4: Do ten sets of one rep with fifteen-second negatives and one-minute breaks. Once you can complete all ten sets, decrease the rest periods to forty-five seconds. Once you can complete all ten sets with forty-five second breaks, decrease the breaks to thirty seconds. Finally, once you can complete all ten sets with thirty-second breaks, increase the weight by ten pounds and start with one-minute breaks again.Pick one or two exercises you really want to improve with this method and try it for six weeks. I think you'll be very happy with the increases in strength and size. Also, there's no need to purchase a metronome and get anal about timing the negatives. Just count slowly or have your workout partner count the negatives.
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Originally Posted by P-funk
why the hell would you ever work up to a 15 second hold on an exercise (save for something like planks)? especially after the energy stored in the muscle spindles disipates after 3sec. The rest of the time is just a waste. May as well do cardio. Plus, the weight you would have to use to hold for 15sec would be so submaximal.
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Originally Posted by P-funk
supra-maximal BB walkouts
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Originally Posted by SuperFlex
That's walking with a heavy ass barbell? I imagine a few steps back, then forward? What % would you use?
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Originally Posted by P-funk
supra maximal....so, higher then your max. Like 102-105%
so, for a 400lb max that would be 408-420. just walk out. stand there, get a feel for the weight and the walk back in. be careful though! You may want to use lighter weight if you are fatigued. it is not something i do that often. |
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Originally Posted by kenwood
so your saying. tobreak through a plateau, for me instance i'm stuck at a 275lb bench. so next time i do bench i should put 280-285 on their and hold it at full extension? if so for how long?
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Originally Posted by P-funk
no...you are 15. just lift the weights. Don't worry about supra maximal shit. the risk is greater then the reward. I don't even do that stuff for myself or for anyone I train. At 15 you defenitly shouldn't be doing it.
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