Performing weight training exercises that involve static contractions is a great way to create the most muscle mass and strength through the smallest amount of movement and time. Static training involves taking a weight and holding it in a fixed position for several seconds. Today’s workout will focus on incorporating this technique.

Warm Up: 5 minutes of cardio

Focus: Chest, Arms, Legs, Core

Time: 45 minutes

Set

4 repetitions 

Incline Chest Press

  • Equipment Bench; free weights
  • Reps: 30 seconds of reps; 30 seconds holding (for a total of two minutes)
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Hold the static contraction in the open position, where elbows are in line with the shoulders

Squats

  • Equipment:  Dumbbell
  • Time: 30 seconds of reps; 30 seconds holding (for a total of two minutes)
  • Weight: 15 lbs
  • Tips & Tricks: Hold the dumbbell to your chest as you squat down to a seated position and rise up; hold the static contraction in the seated position, with knees over ankles

Lateral Pulldown  

  • Equipment Seated Pulley Machine
  • Reps: 30 seconds of reps; 30 seconds holding (for a total of two minutes)
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Hold the static contraction and focus on isolating your lateral back muscles as you pull down

One Arm Row with Double Hold

  • Equipment:  Dumbbells
  • Time: 30 seconds of reps; 30 seconds holding (for a total of two minutes)
  • Weight: Start with a manageable weight for the first set; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Position yourself in a split squat with one leg bent and row with the opposite arm; on the static contraction, place feet together and hold the contraction with both arms at the same time

Cable Flies

  • Equipment: Pulley Machine
  • Reps: 30 seconds of reps; 30 seconds holding (for a total of two minutes)
  • Weight: Start at 30 lbs. or more; increase weight by 5-10 lbs. after each set
  • Tips & Tricks: Focus on the chest muscles and keeping the arms straight as you slowly pull them apart and together; hold the static contraction with your hands about two feet apart

 

 

 

 

 

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