Static Reps To Grow Muscle
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 helped for 15-25
seconds although the actual optimal time is still up for debate. The
are easier to do on certai exercises and impossible on others. For
example, flies, leg extentions, and side raises are great exercises
to use statics on, but deadlifts or squats would be bad
exercises. They are very intense on pulldowns also.
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 and lower it under strict
control until you have finished the rep. You could also just pick a
weight 10-30% 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.
is a great technique to use, but don't use it too much or it will
overtrain you. Mike Mentzer once told a story of a guy who was stuck
on his leg extensions for 2 complete cycles. Mike then had him
perform static holds only for 2 or 3 workouts. Then when he went bacl
to positive reps, he went up again. They are intense for sure.