Static Contraction training....sorta-results

[pencilthin]

I've had what I consider to be a great success using this style of lifting so I thought I would share my results and program I've been using. Background, I've been lifting for a little under 2 years now and made great gains in the first year but slowed down a lot since. I'd gained about 35lbs but 10 or so were in flub around my belly. So I decided to cut starting in Jan using lots of cardio, 4-6hrs of riding and running a week, a 2200 calorei/day diet and a workout program with static and dynamic movements. After my cut I didn't change my lifting at all just ate more and ran a little less (2-3hrs/week now).

The program I used was 2x8 reps followed by a static hold in the flexed position until failure:
Day1
Flat dumbell press
Incline Dumbell press
Skullcrushers
Incline flys
Dips repped out until failure

Day2
Deadlifts alt with rackpulls 3x8
Chinups alt underhand grip and overhand grip
Bentover barbell rows
Bicep curl
Hang cleans repped out until failure

Day3
Squats 3x8
Seated Overhead dumbell press
Lat raises
Front raises
weighted ab work 2x10

My results were great. During my 5week cut of 12lbs I got slightly stronger in all my lifts. Weights didn't go up but they got easier and static holds got longer. But the best result have come after my cut was over. In 3 weeks my flat dumbell press has gone up from 55lb DBs to 70lb DBs and next week it will go up again as the 70s were not that hard. Every other lift has gone up too inclined flys went from 30s to 40s, bentover rows went from 95 to 125, overhead dumbell press went from 40s to 50s. I will keep on this routine for a while longer yet until it gets stale but the results are great and I have more energy than ever.

Anyways, my conclusion is that I like static contractions......

[RogerB]

Yea, i did it for 6 mnths and had good gains, i did max contraction.

It doesnt incorporate the "big 3" though. So now im on riptoes working on bench and squats like a noob. In hindsight i might have waisted my time with statics.

i see u are doing alot of reps though..thats not statics. WE did no warm up reps, just imense wieght held till failure (10 secs or so) , just once!