A Forgotten Training Approach that can Build Big Strength

Anyone remember static contractions?

A quarter century ago these were mildly popular.

However, like many training techniques that produce significant results but require unusual types of effort, it was largely abandoned.

Gym rats (and almost everyone else) prefer to work in their familiar zone. This is where they may have to work hard, but the work is familiar.

The essence of being in the familiar zone is doing gym workouts in a certain way. Some exercises are normal and others are weird. Normal is cool.

If someone does something that is different it is not cool by definition.

The norm for gyms is to do exercises that are well established and use the standard formula for training: x sets of y reps.

An exercise becomes popular when it is technically easy to perform, looks cool while you are doing it, and gives the appearance of being hard work.

If an exercise looks weird (aka. different) most people will not do it no matter how great the results.

 

Why static contraction works

The idea behind static contraction is to lift a weight in the position where you have maximum strength. This activates all the muscle fibers involved in moving the weight regardless of position.

Many people will say this is ridiculous, but the results were verified in controlled experiments done at the Max Planck Institute in Germany back in the mid 90s.

I have used versions of this approach in my own powerlifting training over the years and have found static contractions to be very valuable.

An oversimplified contrast with isometrics can be summed up by saying that in isometrics you work to activate muscles in the weakest part of a lift thus improving your weak points. In static contractions you activate muscles in the strongest part of the lift and build an overall increase in strength.

 

Basic Approach

The idea is to move a maximal level weight an inch or so and hold it there for 5-15 seconds. You lift to failure.

The procedure for doing the training is to set up the heavy bar on a rack so that you lift the max amount you can manage an inch or two.

For example, lets say your best full deadlift is 425. You can probably begin your static contraction lifting at least 100 pounds, perhaps more.

Simply grasp the bar sitting on the rack and stand up to a full lockout position.

Select a weight where you can only hold the bar at full lockout for 5 seconds. You will hold the bar to failure each time.

Gradually increase the amount of time you hold the bar in lockout position until you can do it for 15 seconds.

Here is something that usually blows peoples minds.you only do ONE rep. The researchers found that the value of more than one rep was almost nothing. Do three reps and you start regressing.

NEVER use lifting straps. Use chalk to build your grip. Lifting straps are for Ken and Barbie.

 

Squat and Bench Press

For squats set the bar on the rack at the place where you would normally lift it off to do full squats. Load the bar with a monster weight and simply stand straight up with the weight.

Dont move your feet. You are doing nothing more than a lift off from the rack.

Hold the weight for 5 seconds or until you cannot hold it any longer.

As before, ONE rep.

When you can hold it for 15 seconds, increase the weight and start again at 5 seconds.

For the bench press, you can use a power cage to hold the heavy bar, or if you have a bench press bench that has an adjustable lift off rack, use that.

 

Frequency

Twice a week for bench and squat and once for deadlift.

Do these at the conclusion of your regular squat, bench, deadlift training. Save some energy for them as you are going to hold each of the single reps to failure.

 

Coda

To get some significant benefit from doing static contractions I strongly recommend doing them for 8 weeks.

Typical gym rats will do them once or twice and quit because these dont work.

IMHO regular practice of these has been a huge help throughout my lifting career.

Lift Big!

Richard