Thread: Static contraction training

Originally Posted by Heavyhitter317

If anyone is well read on this type of training, how can I implement this training into my workouts?

What is your objective?

Kenny Croxdale

i think you are talking about this theory that came up long time ago (isometric contractions), it consists of just contracting and holding , like you are doing biceps for example you contract half way and you stay there about 10 sec (choose a weight that you can hold 10-15 sec before you're toasted). does it work? it does not works better than regular movements, it will probably help if done once in a while.
i do sometimes a variation of that, when doing reps lets say 8 reps on each rep I contract half way hold about 5 secs and continue my movement.
it is not probably good to do that all the time , it is very hard on tendons and it is not beneficial i think unless you do it just from time to time.

IMO they are best used to help build the mental aspect of training heavy. since the muscles are neither actively lengthened or shortened under load they are useless in terms of building muscle.

Originally Posted by LAM

IMO they are best used to help build the mental aspect of training heavy. since the muscles are neither actively lengthened or shortened under load they are useless in terms of building muscle.

Isometric Bodybuilding

When applied correctly, isometrics can be an effective tool for increasing muscle mass.

Time Under Tension

One of the determinate factors of increasing muscle mass is the amount of "Time Under Tension" the muscle is placed under.

Bodybuilding Isometrics

The general concensus is that maintaining an isometric action for 20-40 seconds falls within the catagory of hypertrophy training, increasing muscle mass.

Ian King (Austrilian Strength Coach) How To Write A Strength Training Program did a nice job of breaking down the "Time Under Tension" for hypertrophy.

Constriction of Blood Flow

Research indidcates that shutting off blood flow via muscle contractions creates part of the anabolic enviroment for muscle growth.

The contraction dams up blood flow to the muscle.

Bodybuilding Reps

The most effective number of repetitions for increaing muscle mass is 8-12 repetitions.

When you clock this out, the "Time Under Tension" falls in the 20-40 second "muscle contraction" time. The same amount of time of a Bodybuilding Isometric Contraction.

Releasing The Dam

Once an exercise is stopped, the dammed up blood floods the muscles. The constriction and then release of blood flow produces an anabolic reponse.

The Pump

The release of dammed up blood create the pump, an anabolic enviroment.

Accentuation of The Pump

After performing a set of 8-12 repetitions where you push it to the last rep, dropping the weigh down to an ultra light weight and reping out, dramatically maximized the muscle pump.

Isometric-Ultra Light Concentric Super Set

The same muscle pump can be performed in combining an isometric action with a concentric contraction.

Maximized Isometric Action

After performing an isometric action for 20-40 seconds (40 seconds in opinion is optimal), immediately follow it with an untra light concentric exercise that is the same or works the same muscle group.

Ultra Light Exercise

Once you stop the isometric exercise, the dammed up blood is going to flood the muslce.

Performing an ultra light exercise really maximize the pump, training effect.

Ice and Heat Analogy

Applying ice to a muscle and then applying heat creates a similar effect.

Ice restricts blood flow to the muscles.

Heat releases the dammed up blood. Heat dramatically increases the dammed up blood flow to the muscles.

Chris Thibaudea

Chris presents some good information on Isometrics for Bodybuilding, as well.

T NATION | Isometrics for Mass!

Kenny Croxdale