A Question..

B

Backmann

0
The gym I go to I go often, and I know alot of the regulars, I saw these guys come in one day and only ever seen them once and what they did was a **** load of weight, like twice their body weight on the bench in the squat rack and just held it up...they also did this on the dip machine....does this realyl do anything or were they wasting their time?
 
Yah, it's fairly common. You use an above max weight and just hold it at lockout to get a feel for doing that much weight. A lot of programs incorporate that to improve maximal strength.
 
It lowers your safety mechanism that tells you 'that's too much weight' and lets you work closer to your real max. So yah, it targets the cns.
 
Muck said:
Yah, it's fairly common. You use an above max weight and just hold it at lockout to get a feel for doing that much weight. A lot of programs incorporate that to improve maximal strength.
Click to expand...

You shouldnt be holding it at lockout, thats really gonna crush your joints, you should hold it just before lockout so you can very slightly bounce the weight to give you mini mini reps.

chad waterburry calls them Super-Maximal-Holds.

For example on the bench I do
3x10 @65kg,
1x1 @ 100kg (this is the hold - I bounce the weight very slowly for half an inch 10-20times)
then go on to...
2x4 @ 80kg, 82.5kg

I feel that the hold gives you more strength psycoligically. so lifting the 100kg off the rack makes the 80kg seem lighter.
 
You must log in or register to reply here.
Back
Top