SVB99

Hey people, I go this website called AskMen.Com and on it, I read about something called Static Contraction training. Now for some reason, the forum will not let me put the link up but if anyone is interested in it, I can provide it. I don't really have the time ti type it so I'll just cut and paste sections of it to give you guys an idea and I want your takes on it.
"After the success of Power Factor Training in 1993, we realized that limiting the range of motion in an exercise was an effective way to increase intensity. Basically, a subject could gain more muscle lifting 200 pounds a few inches than he could by lifting 100 pounds through a full range of motion

"Once we knew full range of motion was not very important in stimulating muscle growth, we created a study to see what would happen if bodybuilders used zero range of motion but with the heaviest weights they could possibly hold. We recruited some hardcore bodybuilders who had already developed impressive physiques -- so it would be extra challenging to put new muscle on these subjects compared to average subjects.

We put them on a routine averaging just 2.1 workouts per week where subjects statically held heavy weights (without any up and down movement) in their strongest range but without being "locked out."

After just 10 weeks of Static Contraction Training, these subjects:


Increased static strength by 51.3%
Increased their full range 1-rep max by 27.6%
Increased their full range 10-rep max by 34.3%
Added 9 pounds of new muscle (one subject added 28.9 pounds!)
Lost 4.9 pounds of fat
Added ½ inch to their biceps
Added 1.1 inches to their chest

*Let me give you a guys a exercise they used for an example.
"Bench Press: This exercise is performed inside a power rack. Position the bar within two inches of your extended reach. Place 30 to100% more weight on the bar than you normally use. Press the bar up one inch (do not lock out) and hold for a count of 7 seconds. Experiment to find the most weight you can hold for 7 seconds. Repeat five days later with 10 to 30% more weight and again, five days after that, with another 10 to 30% more weight."

Well, what do you guys think? Does it sound legitimate? I've got the website if you need it.
Sam

SVB99

BTW, what is the"Lock out" position?

TriZZle305

lock out position is when your arms, legs, whatever is fully extended and "locked" into place ..... and yes i would like the link please im not really sure if its true or not im willing to try it if it is tho after football season...

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