Edited by Dr. Davide Marciano
All exercises have a full range of motion from the beginning to the end of a repetition. For example, when performing bench presses, the complete ROM of the exercise goes from the chest to maximum arm extension (joint "lock". of the elbow) In this range of motion there is a position where the muscle exerts maximum contraction.
Having said that, let's ask ourselves what is a static contraction?
Muscles are statically contracted when they hold a weight out of the "locked" position but remain immobile. Put simply, you have to hold your weight at the point of maximum contraction of that given exercise.
Static contractions are based on the principle that the maximum number of muscle fibers is contracted when in the "range of maximum contraction", so why not work the muscle only in this phase excluding the ROM?
Without this little explanation, let's move on to the facts.
In a routine based on static contractions, no repetitions must be counted, but the series consists of holding the weight for between 5 and 15 seconds.
Progression is done using the same weight until 15 seconds are reached. Once this period is reached, the load must be increased by 15 - 30%.
Let's take for example, once again, our much loved flat bench where we can hold 100 Kg for 5 seconds in the maximum contraction phase. In the following training the 5 seconds will be 9, then 12 and finally 15. Once we reach the finish line we have to add about 10 - 15 Kg and start again from 5 seconds.
You only need to do one set per exercise, although in some cases two are fine.
An example of static training could be the following:
Unlike the authors, I have never seen a student of mine grow out of all proportion with this training technique. However, like any technique (except the usual ones that we find in high "rank" magazines, made by the usual samples), I am of the opinion that it must be tried and verified, especially if inserted in the right periodization.
GOOD WORKOUT !
