Adam Knowlden
05-30-2004, 09:18 PM
http://www.19thstreetgym.com/images/scroll/bicep.jpg
I am an avid believer in static contraction for shaping a muscle. This technique is literally the chisel that chips away at our biological stature.
A static contraction occurs when tension develops, but there is no observed shortening or lengthening of the muscle. Tension is generated in the muscle, but the muscle does not shorten. Isometric means literally "no change in length" and because limb movement does not occur it can also be referred to as static exercise. This type of exercise does not cause much of an increase in oxygen uptake because the high forces generated in the muscle prevent blood from entering or leaving the tissue.
Some various methods of the static theme can be used for shaping a muscle.
1. Basic static contraction at the end of a set. Read more about this concept in a previous issue of HYPERplasia magazine, Use Static Contraction To Make Your Biceps Peak Higher, Shoulders Widen and Quads Separate! Of course, “basic” is a deceiving word to use, because the methods described in that article are down right barbaric.
2. The Static strip method. If I ever compose a dictionary, I’m going to include a picture of a body builder doing a static strip set next to the definition of Torture. Jacob covers this inhuman theme in Static Strips and Opposite Body part Supersetting .
3. Static Super Sets. This technique will give the kind of burn that will take you to the threshold of your pain tolerance! You can read more about this static stun in How To Shock Your Body Out Of The Comfort Zone Part One
4. Static Over Load. I introduced this shock technique in the “8 Weeks to Bull Sized Traps and Neck” workout, and it is without a doubt highly effective for molding a muscle.
To implement this method, begin by pumping the desired region with a higher number or repetitions. I prefer a range of 10-15. Work on strong contractions with each rep as to achieve a solid mind-muscle link and blood pump.
Immediately upon fatigue, select a much heavier weight, hoist it up to its “peaked” position and hold until static failure. This is much easier said than done!
I prefer cables or cable machines for this method for two reasons. The first is the constant tension provided by the pulley apparatus. The second is you will probably have to cheat the weight to hoist it after the higher rep failure. Cheating with cables is much safer and faster.
However you can use free weights as well. As the example I gave in the trap workout lays out.
Using our same example, perform one-handed cable press downs to failure for 15 reps.
Once a strong pump has been achieved, significantly increase the weight and cheat the weight to a peak contracted position, using both momentum and your “free” arm to do so.
Hold the static contraction to failure. This static overload system works like a charm in profiling the most stubborn of areas!
4. Static Range Strain. As you workout with a specific exercise, watch in the mirror and observe where the preferred area you want to shape is exerted hardest. For example, if I was working on shaping the lateral head of my tricep for the sake of my “Most Muscular” pose, I might be more concerned about the half way point of the muscles full contraction.
In this instance the following technique could help pronounce that area of pose.
I also believe that Compartmentalization is the key reason this shock works so well.
Take the exercise to failure and proceed to hold that particular position with as much stress resistance as you possibly can.
Let’s take tricep cable press downs in this example. Work through a typical set to failure. Upon exhaustion, hold the weight statically, at the position of the movement that tenses and strains the area you are looking to shape the hardest.
5. Drop-Level Static Negatives. I covered this concept extensively in How To Shock Your Body Out Of The Comfort Zone Part Two .If you have been struggling with shaping a particular area of your physique then drop-level static negatives are going to be your salvation!
6. Rest-pause static. This is a technique that simply allows you to take any of the above principles to a new level. Taking the “static overload method”, for example, I could go to static overload failure, rest-pause 10-30 seconds and perform another static overload.
If you want unnatural shape, be prepared to do unnatural things! That is an underlying rule for body building, in regards to all aspects of the sport!
Strategy Four-
Combine the first two strategies!!!!
1.Don’t do the same exercise twice!
2.Target the area twice per week and with more volume!
This strategy is only for the insanely dedicated to abnormal proportions.
I am an avid believer in static contraction for shaping a muscle. This technique is literally the chisel that chips away at our biological stature.
A static contraction occurs when tension develops, but there is no observed shortening or lengthening of the muscle. Tension is generated in the muscle, but the muscle does not shorten. Isometric means literally "no change in length" and because limb movement does not occur it can also be referred to as static exercise. This type of exercise does not cause much of an increase in oxygen uptake because the high forces generated in the muscle prevent blood from entering or leaving the tissue.
Some various methods of the static theme can be used for shaping a muscle.
1. Basic static contraction at the end of a set. Read more about this concept in a previous issue of HYPERplasia magazine, Use Static Contraction To Make Your Biceps Peak Higher, Shoulders Widen and Quads Separate! Of course, “basic” is a deceiving word to use, because the methods described in that article are down right barbaric.
2. The Static strip method. If I ever compose a dictionary, I’m going to include a picture of a body builder doing a static strip set next to the definition of Torture. Jacob covers this inhuman theme in Static Strips and Opposite Body part Supersetting .
3. Static Super Sets. This technique will give the kind of burn that will take you to the threshold of your pain tolerance! You can read more about this static stun in How To Shock Your Body Out Of The Comfort Zone Part One
4. Static Over Load. I introduced this shock technique in the “8 Weeks to Bull Sized Traps and Neck” workout, and it is without a doubt highly effective for molding a muscle.
To implement this method, begin by pumping the desired region with a higher number or repetitions. I prefer a range of 10-15. Work on strong contractions with each rep as to achieve a solid mind-muscle link and blood pump.
Immediately upon fatigue, select a much heavier weight, hoist it up to its “peaked” position and hold until static failure. This is much easier said than done!
I prefer cables or cable machines for this method for two reasons. The first is the constant tension provided by the pulley apparatus. The second is you will probably have to cheat the weight to hoist it after the higher rep failure. Cheating with cables is much safer and faster.
However you can use free weights as well. As the example I gave in the trap workout lays out.
Using our same example, perform one-handed cable press downs to failure for 15 reps.
Once a strong pump has been achieved, significantly increase the weight and cheat the weight to a peak contracted position, using both momentum and your “free” arm to do so.
Hold the static contraction to failure. This static overload system works like a charm in profiling the most stubborn of areas!
4. Static Range Strain. As you workout with a specific exercise, watch in the mirror and observe where the preferred area you want to shape is exerted hardest. For example, if I was working on shaping the lateral head of my tricep for the sake of my “Most Muscular” pose, I might be more concerned about the half way point of the muscles full contraction.
In this instance the following technique could help pronounce that area of pose.
I also believe that Compartmentalization is the key reason this shock works so well.
Take the exercise to failure and proceed to hold that particular position with as much stress resistance as you possibly can.
Let’s take tricep cable press downs in this example. Work through a typical set to failure. Upon exhaustion, hold the weight statically, at the position of the movement that tenses and strains the area you are looking to shape the hardest.
5. Drop-Level Static Negatives. I covered this concept extensively in How To Shock Your Body Out Of The Comfort Zone Part Two .If you have been struggling with shaping a particular area of your physique then drop-level static negatives are going to be your salvation!
6. Rest-pause static. This is a technique that simply allows you to take any of the above principles to a new level. Taking the “static overload method”, for example, I could go to static overload failure, rest-pause 10-30 seconds and perform another static overload.
If you want unnatural shape, be prepared to do unnatural things! That is an underlying rule for body building, in regards to all aspects of the sport!
Strategy Four-
Combine the first two strategies!!!!
1.Don’t do the same exercise twice!
2.Target the area twice per week and with more volume!
This strategy is only for the insanely dedicated to abnormal proportions.