View Full Version : Static Contraction Training
09-21-2006, 12:47 PM
Anyone here ever heard of, or practice Static Contraction Training? I just started it this week.
Static Contraction Traininig (http://www.bodybuilding.com/fun/sisco6.htm)
The link above will explain it better than me, but in a nutshell, it is Zero Movement Weight Lifting. You do 1 rep, 1 set per exercise. You hold the weight at the strongest point ie. on a bench press, arms extended, just before locking out. Use a weight you can hold for no more than 15 seconds. Never lock out.
Add in some awesome bodyweight exercise ie. bridging (personal favourite), and you'll have a winning combo.
10-08-2006, 01:06 PM
never heard of it. what does it focus on ie flexibility? lean muscle? let me know how it goes. am very curious :)
10-08-2006, 05:46 PM
I just forwarded it to my trainer in the hope that he can adapt the principal for me.
Thanks for the link.
10-08-2006, 07:45 PM
Ah I'm glad someone bumped this. After reading this when it was first posted, I actually started doing it when I went to the gym. I put everything on the highest I could handle holding, which was 15-50 pounds more than I was doing reps at.
I have 2 machines at their max weights now. I do the leg extension at 110# (the max) and the leg press at 190# (the max.) I don't quite feel like i'm doing much, as far as time;but it's definitely a work out. Some of the machines I get that shakiness in my arms/legs (usually arms) when holding. I do get a little sweaty, and my heart rate goes up like I've been doing a little cardio. I don't follow the way they have it exactly, though. I've been doing 2 sets of holding it for 30 seconds each, sometimes I do 5 sets of 15 seconds. Some of the machines (i.e. leg press) I do like a rep or two before holding it just to stretch out a little. Now I actually can do at least a couple reps at those weights. I like this way of working out. Even if it turns out to be a crock, it seems to work for me.
I do this 2 days a week, and swim laps for 1+ hours on my other 2 workout days, 4 days total.
10-08-2006, 08:31 PM
I did this type of training for about 6 months. I had a flare up of arthritis in my right shoulder and it was bad to point I could not lift normally. I wanted to continue with competition plans so I did the static training to maintain muscle till I healed. It worked well but I could not continue much further w/o a spotter for the added weight.
10-09-2006, 10:11 AM
I bought the ebook last night that was on this link but today my trainer sent me the results of counter studies that were not as good.
I have tried to post that here but it is in adobe and I can not copy it.
If anyone wants it then let me know and I can email it.
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