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  • Static holds

    We were talking about static holds on another board, and there was some confusion - I just wanted to get the "official" stance...
    Which is correct:
    1. Static hold is done immediately following the the negative of the last rep.
    2. Static hold is done after the negative, racking the weight, taking the deep breaths as though you were doing another rest pause.

    I was positive I saw them being explained as option 2 somewhere on here... but I wanted to be sure...

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  • #2
    Thanks, thats the way I have been doing them... just wanted confirmation

    TrueNutrition.com discount code: AAL229 saves you 5%

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    • #3
      So I have the following as an example for CHEST:

      smith incline 375 x 15 reps rest pause and a static rep at the end (then stretches)

      Does this meanyou do a set of say 11, then rest 15 secondes, then 4 more reps, then rest 15 seconds, then a 30 second static rep, then stretch?

      I mean, you do a regular rest pause then reps, followed by another rest pause, then a static, right?

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      • #4
        Originally posted by jediclampet
        So I have the following as an example for CHEST:

        smith incline 375 x 15 reps rest pause and a static rep at the end (then stretches)

        Does this meanyou do a set of say 11, then rest 15 secondes, then 4 more reps, then rest 15 seconds, then a 30 second static rep, then stretch?

        I mean, you do a regular rest pause then reps, followed by another rest pause, then a static, right?
        Ok lets look at like this, your set of 15 say it went like this:

        375x9 finish on the super slow negative, rack it, 5-15 deep breaths
        375x4 finish on the super slow negative, rack it, 5-15 deep breaths
        375x2 finish on the super slow negative, rack it, 5-15 deep breaths
        375 for a 30 second static at 6-8" off your pecs, done now go over and do your chest stretch.

        So your set looks like:

        375x9x4x2RP 30 second static...
        Last edited by In-Human; 08-04-2004, 12:13 AM.
        "That damn log book"

        www.trueprotein.com Highest quality protein at the lowest price...

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        • #5
          I hate the statics, I'm usually shaking, sweating, and approaching crying badly by the time they're done.

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          • #6
            How do you do it with lets say a latpulldown?
            8" from the top or the bottem?

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            • #7
              I havent included statics yet because i feel im only just recovering using rest pauses. Anyone else feel that?

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              • #8
                I've only been using them on certain exercises that I feel I recover more quickly on like anything for back width...

                TrueNutrition.com discount code: AAL229 saves you 5%

                Feel free to PM me with injury questions - I'll get back to you soon as I can.

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                • #9
                  Statics can deffinitly ruin recovery very fast...
                  "That damn log book"

                  www.trueprotein.com Highest quality protein at the lowest price...

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                  • #10
                    Originally posted by hompie
                    How do you do it with lets say a latpulldown?
                    8" from the top or the bottem?
                    I grab the bar, flare out my lats, tighten my shoulder blades and I pull that bar down about halfway, and that is my strongest point and try to hold for 30 seconds, never made it yet...
                    "That damn log book"

                    www.trueprotein.com Highest quality protein at the lowest price...

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