By Dr. Davide Marciano
All exercises have a complete movement ROM that goes from the beginning to the end of a repetition. For example, when doing bench presses, the complete ROM of the exercise goes from the chest to the maximum extension of the arms ("block" of the elbow joint). In this range of movement there is a position where the muscle exerts a maximum contraction.
That being said, let us ask ourselves what is a static contraction?
Muscles are contracted statically when they hold a weight off the "stuck" position but remain motionless. In simple terms, we must hold the weight at the point of maximum contraction of that given exercise.
Static contractions are based on the principle that the maximum number of muscle fibers is contracted when you are within the range of the maximum contraction, so why not work the muscle only at this stage by excluding the ROM?
Having made this little explanation, let us turn to the facts.
In a routine based on static contractions no repetition must be counted, but the series consists of holding the weight for a time between 5 and 15 seconds.
The progression is carried out using the same weight until the 15 seconds are reached. Once this period is reached, the load must be increased by 15 - 30%.
Let us take, for example, once again our much loved flat bench where we can hold back in the maximum contraction phase 100 Kg for 5 seconds. In the following training session the 5 seconds will be 9, then 12 and finally 15. At the finish line we will have to add about 10 - 15 Kg and start again from 5 seconds.
Only one set must be performed per exercise, although in some cases two are fine.
An example of static training can be the following:
| TRAINING A: | |
| Bench press | 1 - 2 series of 5 - 15 seconds |
| Slow forward | 1 - 2 series of 5 - 15 seconds |
| rower | 1 - 2 series of 5 - 15 seconds |
| Crunch with overload | 1 - 2 series of 5 - 15 seconds |
| TRAINING B: | |
| Lat machine ahead | 1 - 2 series of 5 - 15 seconds |
| Narrow bench | 1 - 2 series of 5 - 15 seconds |
| Curl with barbell | 1 - 2 series of 5 - 15 seconds |
| Leg press | 1 - 2 series of 5 - 15 seconds |
| Calf on his feet | 1 - 2 series of 5 - 15 seconds |
Unlike the authors, I have never seen one of my pupils grow out of proportion with this training technique. However, like any technique (except the usual ones that we find in high-ranking magazines, made by the usual champions), I am of the opinion that it must be tried and verified, especially if inserted in a correct periodization.
GOOD WORKOUT !
