|
2009/03/01, 11:52 AM
I'm 8 weeks into a static training cycle. The first 12 week cycle I tried a pure static training cycle. Both wrists and my left elbow ached the whole time. My weight increased 1 lb over the training cycle to 230. I did add ~ 20% to my one rep max on most exercises. This cycle I changed the workout to the following. Two warmup sets followed by one set of 10 reps (~6-12) with max weight and then finally the one set of static hold for 10-20 seconds. I perform one workout each Sunday. It takes 35 minutes. The results are great. Most importantly very little wrist or elbow pain. The A workout is overhead press, deadlift, standing curl, smith machine bench press, smith shrug, and ab machine crunch. The B workout is one hand pull down, smith machine close grip bench, leg press, calf raise, standing curl, ab machine crunch and for reps only one set of leg curls. I have increased the "10 reps" weights by ~ 34% and the static hold weights by ~22% according to my excel spread sheet. I had to start using straps on the static hold for the deadlift last week since I just hit 405 lbs for a 5 second hold and grip is lagging a little. Body weight has climbed 14 lbs to 244. I'm 6'4". Body fat has maintained at 16%. The bodyfat scale I use is a Tanita BC-553.
I would like recommendations for other exercises anybody has tried with static training. I'm a little bored with the same old same old.
|
|
2009/03/10, 08:01 AM
What are your goals? Seems like you're trying to get stronger and leaner?
You probably want to go to a strength/power board forums. There's one on this site but it's usually dead so bb.com powerlifting/strongman forum, sherdog's power/strength, ironaddict.com forum are some of your options. Go to www.gripboard.com for advice on strengthening your grip.
Generally I would tighten up the exercise selection. I would do freeweight compound exercises(mostly using barbell). I would ditch the smith machine and other machines.
#Deadlifts
#Squats
#Standing Press
#Bench
#Weighted Dips
#Weighted Chin Up/Pull Ups(or unweighted if you're still working on them)
#Cleans/Snatches/Jerks
I would consider switching to a different training protocol if you want to change things up and especially if strength/power are your goals. (Sheiko, 5/3/1, Bill Starr's 5x5, Madcow's 5x5, etc)
|
