Guniang
Fitness Assistant
Posts: 423
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Holding
Aug 25, 2005 2:09:34 GMT -5
Post by Guniang on Aug 25, 2005 2:09:34 GMT -5
Ok hunks...We discuss abt how many reps to do and the weights we used and the gains etc...How abt this idea...For example should shrugs...If we use a weight tt we can only do 1 rep max and we stay in the shrugged postition for like sae 20secs and put down...Doing only 1 rep...Will this help in growing the muscles???
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Holding
Aug 25, 2005 5:05:48 GMT -5
Post by Hardcore on Aug 25, 2005 5:05:48 GMT -5
wooo... since you like to do this... i will reccomend you the time under tension technique....when u lower it down...try to ensure that it takes 20secs to come down also....
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Guniang
Fitness Assistant
Posts: 423
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Holding
Aug 25, 2005 6:48:19 GMT -5
Post by Guniang on Aug 25, 2005 6:48:19 GMT -5
so total its 40secs??? How does this wrk when holding 20secs n letting go 20secs?? Cos i saw many trainer always ask their trainees to hold there for quite long after the last rep
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Holding
Aug 25, 2005 6:56:07 GMT -5
Post by Univarse9 on Aug 25, 2005 6:56:07 GMT -5
That's a static hold. Its a tried-and-tested method for building strength. Look at the solid arms and shoulders male gymnasts have. They come from holding the iron cross.
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Holding
Aug 25, 2005 9:37:16 GMT -5
Post by Hardcore on Aug 25, 2005 9:37:16 GMT -5
you bring it up to your peak...hold it for as long as you can... and then slowly lower it down do tolerate as much pain as you can... bring it down slowly in 20secs
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Guniang
Fitness Assistant
Posts: 423
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Holding
Aug 25, 2005 10:28:27 GMT -5
Post by Guniang on Aug 25, 2005 10:28:27 GMT -5
tts good...gonna do tt for my last rep of last set....no harm trying
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Holding
Aug 25, 2005 14:17:09 GMT -5
Post by jonathan on Aug 25, 2005 14:17:09 GMT -5
Whoa, isometrics! It's a very effective way to build strength, but don't do it for more than six to eight weeks at one shot.
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ultimate
Fitness Guru
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Posts: 1,380
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Holding
Aug 25, 2005 20:06:43 GMT -5
Post by ultimate on Aug 25, 2005 20:06:43 GMT -5
wooo... since you like to do this... i will reccomend you the time under tension technique....when u lower it down...try to ensure that it takes 20secs to come down also.... This is also called super slow isn't it? ;D
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Guniang
Fitness Assistant
Posts: 423
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Holding
Aug 25, 2005 20:45:00 GMT -5
Post by Guniang on Aug 25, 2005 20:45:00 GMT -5
Whoa, isometrics! It's a very effective way to build strength, but don't do it for more than six to eight weeks at one shot. eh dun do which 1?? u mean the letting the weights down slowly or holding position bro?? Can enlighten me??? Does it only increase strength??
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Holding
Aug 26, 2005 1:03:41 GMT -5
Post by jonathan on Aug 26, 2005 1:03:41 GMT -5
Whoa, isometrics! It's a very effective way to build strength, but don't do it for more than six to eight weeks at one shot. eh dun do which 1?? u mean the letting the weights down slowly or holding position bro?? Can enlighten me??? Does it only increase strength?? Ok ok just to clarify: What you said in the first post is called isometrics. Yes, it's a great way to train strength and muscle. From what I know, you should train everyday if you can. If you want more strength, contract more times. If you want bigger muscles, hold the contractions longer for more than a minute. Don't have use all your strength to contract, use 50% is good enough. You can either hold the contraction at the start, in the middle or at the top. Holding it at a stretched position is supposedly the best, so actually you don't have to shrug, just hold the weight and contract. But you can hold the shrug if you want. Breathe shallow and contract your abs too. After six to eight weeks, it's not effective anymore, so stop for a few months and then start again. You can spend your whole workout doing only isometrics, or mix it up as well. For exercises, what is you want? Bigger shoulders? Then I suggest you military press the weight and hold it above your head and do your contractions there. You can do iso on any lift, bench, squat, dl. Don't have to get into position slowly, just get into position and then start the contractions. The trainers telling their trainees to hold position at the last rep is not isometrics. I can't remember what that reason is, duh! But there is a beneficial reason for holding position at the last rep. You may want to do that too for every last rep of the last set. What Hardcore said is another thing. Lifting up very slowly then going down very slowly is, as he says, under tension technique. There is a lot of controversy over it, just try it out anyway. Oh and I agree with ultimate, it's super slow isn't it?
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Holding
Sept 5, 2005 22:57:30 GMT -5
Post by Hardcore on Sept 5, 2005 22:57:30 GMT -5
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