Isometric Exercise & Static Contraction Training
Although isometric training has been around for thousands of years, in modern day bodybuilding and training, it is not as widely used as dynamic exercises. Incorporating isometric training into your training program can help you to significantly increase your overall strength. Unlike regular dynamic training methods which use sets and reps as a work progress tracking method, isometric training uses the length of time each isometric exercises is held for. An example of an isometric exercise might be performing a hold lasting 5 seconds, and repeating it for 12 to 15 times. There will always be other variations involving shorter or longer hold times, and more or less repetitions.
One drawback of isometric training is that it builds strength at or near the specific joint angle at which the hold is performed, and if you were to perform no dynamic training and only isometric exercises you should perform the isometric exercises at 10 to 30 degree increments to increase your static strength for the entire range of motion. This is time consuming, and not very practical, so it is best to simply perform static holds at the strongest range using the maximum amount of weights.
Static contraction training is similar to isometric training in many ways, where there's no movement of the joints or changing in the length of the muscles. Static contraction exercises are performed by holding a very heavy weight in your strongest range of motion for several seconds. This method of training was developed by Pete Sisco and John Little.
For example, if you were to perform a static contraction hold on the bench press, you would hold the bar near the top range of motion with your arms just slightly bent - just a few inches from completely locking out your elbows. With static contraction exercises, you can use massive amounts of weights compared to dynamic exercises. Static contractions are also held for a relatively short period of time, usually around 5 to 10 seconds. You can perform longer static holds, however, the longer the static hold, the less weight you must use. Pete sisco has found through his research that a 5 to 10 second static hold produces the most strength gains.
>> Discover the method behind real strength gains. Increase your strength and muscle gains with Pete's Maximum Strength Static Contraction Training Method
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