Static Contraction Training

[long ball]

So I was doing some reading this morning and came across Static Contraction Training. I read several articles and the science behind it, but it almost seems to good to be true.

I've never noticed anyone at my gym doing this so I wanted to check with you guys on if you implement it in your workouts. If you do is it something you do just to torch a muscle at the end of your normal sets, something you work in on occasion, or is it something you use almost exclusively?

Here's a brief intro to it if you're not familiar with it. http://www.bodybuilding.com/fun/sisco6.htm

[ugottabjoshinme]

After the success of Power Factor Training in 1993, we realized that limiting the range of motion in an exercise was an effective way to increase intensity. Basically, a subject could gain more muscle lifting 200 pounds a few inches than he could by lifting 100 pounds through his full range of motion.

Once we knew full range of motion was not very important in stimulating muscle growth....

Seems a little hokey to me. The guys doing quarter squats must have known something we didn't.

[Jack_Gordon]

Sounds like a load of crap. I fail to see how 10 weeks of static holds near bench press lockout would give a "hardcore bodybuilder" a gain in the area of 100 lbs to their full range bench (the 27.9% claim) . I am far from a know it all, but as far as i know static holds can help increase strength but only in the range you are holding it. So a static hold at lockout wouldnt have any effect on bottom strength....right?? If it had you doing static holds at the top, middle, and bottom at least then i might give the article a little more of a chance. (even though id still say the claims are ridiculous)

That being said, i might just try this anyway, lol.

[FlakeyFool]

Its fun for some pumps

I wouldnt advise it excusively

[long ball]

I agree is seems too good to be true. I feel like in order to tell if it really does help increase full range if motion strength you'd really have to buy into it. I don't know if I really want to commit one of the major exercises like leg press or flat bench to this method though.

[Rebirth67]

watch this video.

First make note of what their full ROM max weight is and then look at what their static hold is.
Now...as big as some of them look, don't you think that their full ROM max should be a bit higher?
It's all crap. The point about sprinters versus marathoners was interesting though, that i'm sure it just an intensity of training thing. Both still do full ROM

http://www.youtube.com/watch?v=4_OJdeWacFo

[Jack_Gordon]

watch this video.

First make note of what their full ROM max weight is and then look at what their static hold is.
Now...as big as some of them look, don't you think that their full ROM max should be a bit higher?
It's all crap. The point about sprinters versus marathoners was interesting though, that i'm sure it just an intensity of training thing. Both still do full ROM

http://www.youtube.com/watch?v=4_OJdeWacFo

Agreed....I find it hard to believe that someone who's supposedly benching 165 could even budge 400 let alone hold it for 10 seconds.

Ive started throwing these in after my normal benching, but instead of near lockout i have the bar set at just above the midpoint...seems more useful there. For what its worth, I did it Tuesday and set a bench PR yesterday LOL...and my static hold did gain 10 lbs after 1 workout. So i figure like the article says in 10 weeks i should be throwing up like 400 with full ROM haha.

[BKdoubleStacker]

a full range of motion not very important??? who ever wrote this article is an idiot

i find most articles on bb.com to be rather false most of the time.

[BKdoubleStacker]

really??? load up the leg press with weights tremendously over your "max"??? that sounds like your joints and tendons would be having a jolly of a time.

unbelievable, this guy needs to be slapped with baby powder.