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Some great holiday spots  London To see London from a fitness perspective check out our suggestions here.... Key West has a long tradition of laid-back, live-and-let-live attitude; the year-round temperate climate lends itself to relaxation... Ibiza seems to be the destination of choice again for anyone looking for anything from serious clubbing to chill out luxury...it alos offers an outstanding selection of gyms. Explore our guide for your 2008 Ibiza holiday here... South Beach offers vibrant nightlife, excellent shopping and the finest restaurants set along the stunning Atlantic and Biscayne Bay shorelines... More information on South Beach Sitges is a beautiful old beach town south of Barcelona which is dominated by the impressive old church which hangs over the sea... In any season of the year, Barcelona basks in the sun. You can eat in open-air restaurants or have a drink on the terraces, by the shores of the Mediterranean sea... To find out how to plan your ideal day for a 2008 vacation in Mykonos read this short article which tells you where you need to be on the Island, when to be there and how to get there. ... about-muscle.com - Huge bodybuilding, fitness and supplements information website. |
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Static Contraction Workout
By Paul Becker
Copyright © 2008 by Paul Becker.
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.
About The Author: Paul Becker is a natural (steroid free for life) bodybuilder and fitness consultant. For more information on Bodybuilding and Bodybuilding Supplements visit his website at http://www.trulyhuge.com
IMPORTANT - Publication/Reprint Terms
Permission to reprint this article is granted if the article is reproduced in its entirety, without editing, including the bio information. Your must also include the hyperlinks to http://www.trulyhuge.com when using this article in newsletters or online. |
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