Static reps are done by holding a weight in a fixed position, usually
fully contracted, for an extended period of time. They are typically done
for 1 or 2 reps only and the weight should be held for 15-25 seconds
although the actual optimal time is still up for debate.
Flyes, Leg Extensions, and Side Raises
Statics are easier to do on certain exercises and more difficult on
others. For example, flyes, leg extensions, and side raises are great
exercises to use static's on, but dead lifts or squats would be more
difficult. On the compound exercises you would have to use substantially
more weight than you use for regular reps. Static's also work great on
pull downs.
There are a few ways I use them. First, you can do a set to positive
failure and once you cannot complete any more, have someone help you get
the weight to a fully-contracted position and hold it up as long as you
can. Then lower it under strict control until you have finished the rep.
Pick A Weight 20 - 40 % Heavier
You could also just pick a weight 20-40% heavier than your normal weight
for that exercise and either use a cheat rep or have someone help you to
get the weight in the fully contracted position. Then hold it as long as
you can and lower it under control until the rep is completed. If you do
them alone and not after a set of positive reps, you may want to so 2
static holds instead if one.
This is a great technique to use to blast through plateaus, but don't use
it too often.
Mike Mentzer once told a story of a guy who was stuck at the same weight
on his leg extensions for 2 complete cycles. Mentzer then had him perform
static holds only for 2 or 3 workouts. When he went back to positive reps,
his strength had increased and he was able to break through his plateau.
For more
information on his books, courses & personalized training
visit his website at www.Mikementzer.com.
As always, if you have any questions or comments feel free to E-Mail me.
muscle@relaypoint.net
http://www.trulyhuge.com
(c) 1997-2002, by Paul Becker
Best,
muscle@relaypoint.net
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