Badass workout technique (huge arms, ripped abs.......yeah)

[ExtraMile]

Pretty crazy huh? I get a kick out of interesting stuff like this.

This is similar to static contraction, which if done right and planned out could help overcome plateaus for some folks. Worked for me with big strength gains but no mass. good pumps though.

How SC works is you basically take a muscle group and do an exercise which is the strongest lift for that muscle. For example, if you were to do the exercise that you could lift the most weight with for chest it would be flat bench. The next part is tough to do without a helper or two or a stationary and stable bar...but you put as much weight on the bar as you can hold for 3 seconds or so til failure....no longer that 3-5 seconds. You want to hold the weight at the strongest point in your range of motion..with bench it is about 4" below full extension. Another easier and safer way is to find a stationary bar that is strong enough and set it at 4" below extension and push as hard as you can for 3 seconds. Done......quick workouts but you need a ton of rest in between workout days to see results.

I did a test to see if it really worked. I had a wager with a friend that it wouldn't work worth a shit. I lost $150.

So for my test beginning I did max full range motion bench press. Then over a period of 6 weeks I did 6 static bench presses. No other workout or lift at all during that time....only static bench press. So 6 sets x 3 seconds = 18 seconds. In 18 seconds over 6 weeks. At the end I did another max bench and my max increased by 75%. Granted, I had taken quite a bit of time off before this test so I was primed to get a huge gain anyway.

Interesting enough to post i guess but pain in the ass to put a program together and follow without doing anything else.

I call BS on that, this would mean if you benched 300 at the start, you did those 6 static workouts and afterwards you could bench 525...

 

[d_ant11]

I call BS on that, this would mean if you benched 300 at the start, you did those 6 static workouts and afterwards you could bench 525...

LOL....I overshot a bit tryin to do some quick math on the fly.

I was coming off an injury and some weight loss and over 2 years off from any athletic activity or exercise. Went from 155 max to 240 max....only about 55%. Sorry for the fish tale! BTW, lost that strength gain super fast.

I think these contraction exercises work because they really stimulate the CNS and cause the muscle to grow by tricking it into thinking it needs to lift more weight.....just a thought

 

[b fold the truth]

I have my swole on right now.

B-

Eating a bean burrito to that!!!!

 

[liffalot]

A track coach has his athletes put on size and get swole...especially in the arms?

I coached track AND field athletes and neither size nor biceps was EVER a discussion. Performance on the track and the field was.

You didnt want your shotputters to put on size?

I guess I should have specified that I was a shotput/discus thrower, so strength and body mass were big parts of it.

But at this particular point in time we were doing summer conditioning that was more of a wellness and fitness camp rather than a track camp. So yes he was a track coach but he plays a more personal trainer role for his athletes over the summer.

EDIT: But hey man I hear ya, I always liked to be quicker in the ring rather than bigger and it worked very well for me. Im 5'11 200 lbs and I was whooping guys that were 6'4 260 lbs and had more experience than me

 

[liffalot]

LOL....I overshot a bit tryin to do some quick math on the fly.

I was coming off an injury and some weight loss and over 2 years off from any athletic activity or exercise. Went from 155 max to 240 max....only about 55%. Sorry for the fish tale! BTW, lost that strength gain super fast.

I think these contraction exercises work because they really stimulate the CNS and cause the muscle to grow by tricking it into thinking it needs to lift more weight.....just a thought

Thats still an interesting concept though. Any excercise where you are holding a weight in a position does just that, especially over a period of 6 weeks.

Youre body adapts to said weight as a weight that it will frequently need to hold and when it doesnt anymore, it returns to normal.

 

[b fold the truth]

You didnt want your shotputters to put on size?

I guess I should have specified that I was a shotput/discus thrower, so strength and body mass were big parts of it.

Bicep size for shotputters? No, not at all. Ever watch the World Championships? We get the entire season of track and field live here in Europe...a meet a week for months. NONE of them have huge biceps.

Performance is the key. Hips, hams, quads, lower back, abs, upper back, rear delts, all delts, triceps, flexibility, etc... Size was only PART of the goal...and you never look for bicep size when it comes to any sport.

As a side note, I had bigger biceps than anyone on the team, by several inches, and I had the shortest throw.

 

[liffalot]

Bicep size for shotputters? No, not at all. Ever watch the World Championships? We get the entire season of track and field live here in Europe...a meet a week for months. NONE of them have huge biceps.

Performance is the key. Hips, hams, quads, lower back, abs, upper back, rear delts, all delts, triceps, flexibility, etc... Size was only PART of the goal...and you never look for bicep size when it comes to any sport.

As a side note, I had bigger biceps than anyone on the team, by several inches, and I had the shortest throw.

No biceps are useless in most sports (including throwing), I know that. We just had beach bod workout days every once in a while and our coach liked to show us this stuff is all.

And youre lucky, here in US we get a meet every couple of months and if we are lucky they show the results of the throws......

But I just youtube them

 

[b fold the truth]

No biceps are useless in most sports (including throwing), I know that. We just had beach bod workout days every once in a while and our coach liked to show us this stuff is all.

And youre lucky, here in US we get a meet every couple of months and if we are lucky they show the results of the throws......

But I just youtube them

Didn't know they were on YouTube! I have to watch them in Greek...lol

 

[liffalot]

Didn't know they were on YouTube! I have to watch them in Greek...lol

Yea the big meets are usually posted a couple of days after they finish. Might be hard to find them in Greek though haha