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Static Contraction Training
Static Contraction Training Routine
There is no doubt about it that static training builds muscle. Research has been going on for many years on the best way to build muscle and often the results are obvious but the research continues to show that muscle can be gained just by using static contraction where you get maximum growth within a short time.
In fact if one considers the relationship between time and effort one comes up with importance between the two, one comes up with concept that intensity is inversely proportional to duration. This is something obvious when we look at the size of the legs of a sprinter.
If we compare the size of the legs of a marathon runner to a sprinter we see that someone who has a lot of slow twitch muscle fibers or white muscle fibers has less size. Someone who can train for hours like a marathon runner usually has thin lean muscles with strong joint and strong connective tissues or ligaments.
Static Contraction Training Results
The results speak for themselves as a study showed that using a static contraction method; test subjects were able to add muscle quickly. A study done over ten weeks using professional bodybuilders who already had an enormous amount of muscle on them showed that it works.
The results showed that an average of 9.0 pounds of new muscle (one subject added 28.9 pounds!) in just 10 weeks and increased their full range 1-rep max by 27.6%. This might sound incredible but the results showed that static training is certainly the answer to putting on muscle quickly.
If there is any disadvantage of training with static contraction it is that one does not train full range and that can lead to the muscle development getting only partial movement or not getting developed fully. But this is only a small drawback considering the advantages of using this method.
One uses this method by making sure that you are not "locking-out" at any point in the movement. This is important as the tension in the muscle is more than halved when the muscles and/or joints are locked-out, as one is no longer using the weight and the muscle to lift the weight.
So the principal is using zero-range of motion as this is done by using the weight that one holds which is the maximum amount of weight you can lift for that movement. The results were astounding as after only 10 weeks of Static Contraction Training, these subjects achieved the following results:
Increased static strength 51.3%
Increased their full range 1-rep max 27.6%
Increased their full range 10-rep max 34.3
Lost 4.9 pounds of fat
Added 1/2 inch to their biceps
Added 1.1 inches to their chest
When was the last time you made gains like that in 10 weeks with only doing a maximum of two workouts a week? Doing this form of minimum dose, maximum intensity training has been widely hailed as revolutionary. Ironman Magazine is quoted on Static Contraction Training saying.
"Could cause physiology books to be rewritten."
The world renowned human performance coach Tony Robbins said it's, "The cutting edge in bodybuilding and strength that can show you - no matter what age you are - how you can produce the greatest result you ever thought possible in the shortest time."
Note: For the best muscle building workouts and techniques
checkout Matrix Mass Training.