Everybody has heard of negatives, burnouts, supersets and giant
sets. Those have been used by every lifter imaginable and frankly most
lifters want more for their training and variety. I found and tried a new type
training called Static Rep.
I'm a frequent Ironman Magazine reader and I when I heard about
Static Rep training, I was very skeptical. I mean doing something for only
one set of one rep wasn't much at all. But when I found out the study they
did on it, it was amazing. All of their subjects gained almost 30lbs in lean
muscle mass and increased their strength by over 50%. This was
something I had to include in my training and it was a good idea as
well.
Static Rep training consisted of exercises that placed a muscle
in its contracted position(i.e. preacher curls, pec deck, leg extensions, leg
curls, standing calf raises, tricep pushdowns, cable rows, cable lateral
raises). You would have the heaviest weight on and hold the muscle
in its contracted position for 20 seconds and then you do a six second
negative. And to progress further each time, you would try to hold
the contraction even longer. Once you reach 30 seconds, increase
the weight and go back to 20 seconds. Now imagine a whole workout
like that. Their subjects also worked out on a average of twice a week with
each workout lasting no less than 30 minutes.
When I included it in my training, I saw some great definition in my
chest as well as an strength increase. Now, I didn't do just contracted
movements, just used this training technique on the exercises that
were contracted movements. However, there is a workout below that
is strictly Static Rep Training.
- Cable Crossovers or Pec Deck 1x1
- Cable Lateral Raises 1x1
- Preacher Curls 1x1
- Tricep Pushdowns 1x1
- Cable Rows 1x1
- Leg Extensions 1x1
- Leg Curls 1x1
- Standing Calf Raises 1x1
Give this workout routine a go and see what I mean. This workout
can be done either twice or three times a week for the novice lifter. Until
next time, stay big!!
buffedbrute@usa.net
hybridstrength@yahoo.com
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