Home | Supplements | eBooks | DVDs | Articles | Forum
___________________________________________
Truly Huge Fitness Tips
Presented by TrulyHuge.com
___________________________________________
THE HOLIDAYS ARE COMING
Holiday shopping Ideas:
Truly Huge T-Shirts, Sweatshirts, Mugs and Mousepads
Make Great Gifts
Death's Gym T-Shirts, Sweatshirts, Mugs and Mousepads
also Make Great Gifts
___________________________________________
FITNESS TIPS FOR 12/13/2000
___________________________________________
Static Contraction Training and Mike Mentzer
Static Contraction is 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.
Static Contraction is easier to do on certain exercises and more
difficult on others. For example, flies, leg extentions, and side
raises are great exercises to use statics on, but deadlifts or
squats would be more difficult. On the compund exercises you
would have to use substantially more weight than you use for
regular reps. Statics also work great on pulldowns.
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.
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 contractions instead if one.
This is a great technique to use to blast through plateaus,
but don't use it too often.
Mike Mentzer of Heavy Duty fame, 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 contractions 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.
___________________________________________
A GENETICALLY AVERAGE JOE'S GUIDE TO
BUILDING MUSCLE WHILE LOSING FAT
If you would like to get bigger and stronger without putting
on fat, or if you just want to lose some fat without losing that
hard-earned muscle, or maybe even get that
thin-skinned contest shape...
Click Here To Gain Muscle While Losing Fat
