MakeItMethylated
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If anyone is well read on this type of training, how can I implement this training into my workouts?
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Static contraction training
- Thread starter MakeItMethylated
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Kenny Croxdale
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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.
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.
Kenny Croxdale
Registered
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
MakeItMethylated
Registered
Very informative information thank you all I will be adding this into my program
98flstc
Newbie
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Text 31 nine- 3 six 0 -zero 2 eight four
The first system to make an effective 5 minute workout practical and easy. Before Static Contraction Training an effective 5 minute workout would have been a joke. Until intensity was understood and quantified most people who were serious about training had to spend hours to stimulate development. These exercises were created from over 15 years of research and testing and feedback from thousands of customers, complete with workout rotation and explanations.
$3000. OBO
Moved into a condo so could use the room.
Text 31 nine- 3 six 0 -zero 2 eight four
