Adam Knowlden
07-05-2004, 04:57 PM
Static Pyramiding-
I whole heartedly believe that this is an unsurpassed way to increase mitochondrial density.
Static pyramiding is a very demanding shock, but the results are well worth the effort.
There are two variations to this theme. The first one we are going to discuss is loaded static pyramiding.
I recommend using this technique at the end of 2 or 3 regular working sets. So that you have fatigued the targeted muscles and have a good blood pump going in the selected area.
This first form will require two spotters.
Begin with a moderate weight that you can hold fairly easily in the statically contracted position. Have both spotters slowly and evenly adding weight to both sides every 3-10 seconds. I would recommend moderate increases in weight. Remember to keep tight and contract hard!
Continue in this manner until you begin to lose grip of the static contraction. This would be your maximum static weight for the set.
When static failure sets in have your spotters begin reversing the process and removing the weight they have previously been adding. Hold each drop for as long as you can, being sure to keep tight. As you begin to fail with the current weight, have your partners strip to the next lower weight (use a head nod, or some signal to let your spotters know to when to reduce you down to the next weight).
Your spotters should begin to strip the weight off as fast as your strength gives out.
You could also do this technique with just one partner, on some machines and by using the EZ curl bar.
For example let’s take close-grip presses for triceps using the EZ curl bar.
Perform 2 sets of standard close grip EZ curl bar bench presses to failure.
On the third set (which I recommend following up after 30-45 seconds after the 2nd set) simply hold the weight you used in the second set in the maximally contracted position so that your muscles are extremely tight. Focus your mental energies on this tightness. Do not let it go under any circumstances.
Next, have your spotter begin slowly adding plates evenly to both sides of the EZ curl bar( I recommend having the plates ready to go).
Continue in this manner until static failure sets in, then have your spotter remove the weights as fast as your static strength gives out.
You can add another level of intensity to this technique. Using the same example, let’s say you reached the point where you are now at your maximum weight in the contracted position of the close-grip tricep press. At that point begin executing partial burn reps to failure, reassume the static position, then begin using the strip static technique to blast the localized muscle group to nothing. This variation will work all the muscle fibers in the tricep as well as train them for explosiveness via the partial reps.
Manual resistance static contraction-
Another variant of this pyramiding theme entails manual resistance while you are maintaining a statically contracted state.
I also feel this will create a mental bond between partners that is on another level. I call this the “mind meld”. Over time partners can develop this to such an extent that they can “read” each others bodies to a tee! This method of static contraction will enhance that bond tremendously!
Let’s use the seated calf raise as our sample exercise.
Begin just as we did using the plate pyramid technique, working through two grueling sets of raises.
As I said earlier static contraction of dead weight strengthens connective tissue. As a general rule of thumb always incorporate fascia stretching after a set of static dead weight.
Now, for this method, instead of adding weights to each side, your partner will apply resistance with his or her hands.
The goal here is to press down hard enough that your partner is struggling to maintain the weight statically, but not so hard that you are performing a forced negative. In other words don’t try to tear their calves off. Push just enough so that their calves can be in a fully contracted peak position without moving and the pressure you are applying is challenging.
Now as you see your partners calves start to fail in their contracted state, begin releasing pressure from the static push. Continuing releasing pressure in this manner until your partner can not hold a peak contraction at all.
This requires excellent communication between partners. You both have to be extremely focused and paying close attention to the others body signals.
I whole heartedly believe that this is an unsurpassed way to increase mitochondrial density.
Static pyramiding is a very demanding shock, but the results are well worth the effort.
There are two variations to this theme. The first one we are going to discuss is loaded static pyramiding.
I recommend using this technique at the end of 2 or 3 regular working sets. So that you have fatigued the targeted muscles and have a good blood pump going in the selected area.
This first form will require two spotters.
Begin with a moderate weight that you can hold fairly easily in the statically contracted position. Have both spotters slowly and evenly adding weight to both sides every 3-10 seconds. I would recommend moderate increases in weight. Remember to keep tight and contract hard!
Continue in this manner until you begin to lose grip of the static contraction. This would be your maximum static weight for the set.
When static failure sets in have your spotters begin reversing the process and removing the weight they have previously been adding. Hold each drop for as long as you can, being sure to keep tight. As you begin to fail with the current weight, have your partners strip to the next lower weight (use a head nod, or some signal to let your spotters know to when to reduce you down to the next weight).
Your spotters should begin to strip the weight off as fast as your strength gives out.
You could also do this technique with just one partner, on some machines and by using the EZ curl bar.
For example let’s take close-grip presses for triceps using the EZ curl bar.
Perform 2 sets of standard close grip EZ curl bar bench presses to failure.
On the third set (which I recommend following up after 30-45 seconds after the 2nd set) simply hold the weight you used in the second set in the maximally contracted position so that your muscles are extremely tight. Focus your mental energies on this tightness. Do not let it go under any circumstances.
Next, have your spotter begin slowly adding plates evenly to both sides of the EZ curl bar( I recommend having the plates ready to go).
Continue in this manner until static failure sets in, then have your spotter remove the weights as fast as your static strength gives out.
You can add another level of intensity to this technique. Using the same example, let’s say you reached the point where you are now at your maximum weight in the contracted position of the close-grip tricep press. At that point begin executing partial burn reps to failure, reassume the static position, then begin using the strip static technique to blast the localized muscle group to nothing. This variation will work all the muscle fibers in the tricep as well as train them for explosiveness via the partial reps.
Manual resistance static contraction-
Another variant of this pyramiding theme entails manual resistance while you are maintaining a statically contracted state.
I also feel this will create a mental bond between partners that is on another level. I call this the “mind meld”. Over time partners can develop this to such an extent that they can “read” each others bodies to a tee! This method of static contraction will enhance that bond tremendously!
Let’s use the seated calf raise as our sample exercise.
Begin just as we did using the plate pyramid technique, working through two grueling sets of raises.
As I said earlier static contraction of dead weight strengthens connective tissue. As a general rule of thumb always incorporate fascia stretching after a set of static dead weight.
Now, for this method, instead of adding weights to each side, your partner will apply resistance with his or her hands.
The goal here is to press down hard enough that your partner is struggling to maintain the weight statically, but not so hard that you are performing a forced negative. In other words don’t try to tear their calves off. Push just enough so that their calves can be in a fully contracted peak position without moving and the pressure you are applying is challenging.
Now as you see your partners calves start to fail in their contracted state, begin releasing pressure from the static push. Continuing releasing pressure in this manner until your partner can not hold a peak contraction at all.
This requires excellent communication between partners. You both have to be extremely focused and paying close attention to the others body signals.