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