Static Contraction Training

Holy smokes! I didn't realize it has been so long since my last blog post. I have received a few e-mails from people asking me why I have been such a lazy nimrod, and it dawned on me that there are people out there who actually want to hear what I have to say. Weird....;o)

In any case, I got an e-mail from a past client of mine not too long ago and he asked me what my thoughts were on static contraction training. He sited this link:

http://www.bodybuilding.com/fun/sisco6.htm


Static contraction training: I have heard of it before, and it's basically a glorified form of isometric training. Isometric meaning: no change. Concentric is the shortening of the muscle. Eccentric is the lengthening of a muscle. Isometric refers to "no change" in muscle (kind of like pushing against a wall). You're contracting the muscle and providing tension, but there is no change as far as shortening or lenghening.

Isometric training does have it's advantages: (excerpt from an article I wrote awhile ago)

Essentially, there are several key theories (key word: theories) behind implementing isometric holds into a program:

1. Maximum Recruitment of Muscle Fibers: teaches the CNS to fire ALL muscle fibers.
2. Increased Strength at Weak ROM's: albeit there is only a 15-25% carryover to other ROM's.
3. Injury Reduction: little to no wear and tear on the joints.
4. Increased Tension: Time Under Tension is one of the key determinates of hypertrophy.
5. Mental Toughness: isometrics are mentally challenging and aren't for the faint of heart.

In short, it's a great way to "teach" the nervous system what it feels like to hold heavy loads, and it allows for max recruitment of muscle fibers. On an aside, there is also a 15 degree carryover in terms of ROM trained. So, while isometric training DOES NOT help to improve increased strength over a full range of motion (ROM), it does increase strength in the ROM in which you are training (in addition to 15 degrees above and below the trained ROM). So it's a great way to help train past sticking points.

In my opinion, it does have merit and can (and should) be used sparingly. I am reluctant to base someone's entire training approach to static contraction training, but it's a nice little "kick in the pants" and provides a different training stimulus for someone who has hit a plateau.

If one were to use it, I would use it ONCE per week in the form of bench lock outs or squat stands using a load that is around 110-130% above one's 1RM for that particular lift for 2-3 sets total for about 10 seconds each. I think anything above that is a bit retarded (and I know there are some people who advocate 150%+).

Like I alluded to above, I think one of the main advantages to isometric training (from a performance standpoint) is the fact that it's so CNS intensive and teaches the body to know what it feels like to hold heavy weights. But please, don't fall prey to the claims that it will produce unparalled muscle growth and make girls want to jump your bones. It's a nice little change of pace and certainly a viable tool to use, nothing more.