Static Contraction Delivers Maximum Muscle From 1 Minute Strength Training Workouts

July 4, 2012 by admin
Filed under Strength Training

Article by Jim O’Connor

Static Contraction Delivers Maximum Muscle From 1 Minute Strength Training Workouts – Health – Fitness

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For those who spend more than 1 minute on strengthtraining workouts, you are wasting your valuable time!Wouldn’t you want to strength train in the most effective, scientifically feasible way, and increaseyour muscle and strength by 400 plus percent?

One (1) minute muscle developing workouts are doneONCE per week or less. That calculates to maximally 4 minutes of strength training exercises per month! I am sure many people are saying that I havegone mad. The famous words, “he’s got to be kidding” are ringing vigorously in my ears. Dear reader, I amNOT kidding! Thousands of people are now exercisingless while getting tremendously better results. It is not just me stating this; the scientific documentation by far speakslouder than our conversation.

I would like to tell you about a client of mine named Todd.Todd, a relatively lean 46 year old, wanted to improve hisstrength and muscle tone. Prior to consulting with me, he followed the typical 3 days per week, 3 sets per exercise,and 3-4 exercises per body part routine. Todd was following the program John, his neighbor, told him about. Neighbor John received all his information from typical “bodybuilding magazines.”

Yes, Todd did get results in the beginning due to the initialadaptation of physical activity, but after three months, gains keptcoming slower, and slower until there was no progressionat all in his strength and muscle size. As a result of limitedprogress, Todd told me he hated to workout. He said he was tired all the time, and workouts were taking up too much time in his life. This is precisely the point in which he contacted me for help.

I quickly diagnosed the reasons for his challenges, andenthusiastically told him to take three, yes THREE weeksoff where he would not lift one single weight. After the three weeks, I explained to him his program was not effective, efficient, nor based on rational, sound exercisescience principles.

Todd’s initial program took him 4 hours per week; therefore, I condensed it down to 1 minute per week. He was hesitant, and thought I was joking. However, I reasoned with him, andhe started to see significant strength, and muscle gains not monthly, but after each workout. My rational approachto his new effective, efficient, result producing program is attributed to hi intensity, Static Contraction Training.

The majority of driven bodybuilders are not thinkinglogically, or scientifically about what they are doing. They justdo what the next person does. This current non-rational bodybuildingapproach, that has been around for decades, leads to wastingvaluable time, overtraining, and lack of long term progress. Hi intensity, Static Contraction Training does neither of these!

First of all, Static Contraction Training is based on the principle of activating the absolute maximum number of muscle fibers possible in their greatest strength range, therefore, triggering the muscle fibers to adapt by getting stronger and larger in size.

Please be aware, strength training is not aerobic (low intensity,high volume work. ) It is a high intensity, all out maximum effort for an extremely short duration. Muscle growth can be broken down into two main principles which I have practice for years, intensity and rest/recovery. In order to stimulate muscle growth, you need to provide a greater intensity or apply a greater stimulus than you generated in the previous workout, thus, activating the growth mechanism. Once this highly complicated growth mechanism is triggered, you MUST let the body replenish its limited reserves, compensate for the stimulus, and overcompensate to adapt for another training session. The precise amount of rest is mandatory in order to complete the muscle growth process. In the event you fail to allow sufficient recovery time to occur, you most definitely will short circuit the growth process, significantly compromising results.

Another crucial aspect of progressive results is tracking progress, and rest days between workouts. If you are not progressing each workout, you need more recovery time. If you areprogressing each workout, you have optimized your rest days. There is no fixed program for all. It is specifically individual. Some will need 4 days rest between workouts, while others need 12. Your specific numbers will dictate your rest days.

When performing Static Contraction Training, your objective is to statically (without motion) hold the maximum amount of weight you can in your strongest range of motionfor 5-10 seconds. Record that weight, and move onto the next exercise. If your intensity is high enough, and your rest is optimal, your numbers willskyrocket! This translates into significant strength, and muscle gains.

I could go on forever regarding the science, andstudies to back Static Contraction Training, but for the scope of this article I want to cover the basic, core principles.

For a detailed, tell all, guide to Static Contraction Training, I highly recommend the Train Smart ebook in whichI have provided a link below for your convenience.

http://www.1shoppingcart.com/app/?af=300883

For those who prefer working out in their homes, a brilliant friend of mine designed an amazing home gym that is built only for Static ContractionTraining. It is truly a cutting edge scientificbreakthrough. Check it out at, meter and all, it is likenothing you have ever seen.

http://www.explosivefitness.com?src=11117

The information above will get you started on your way to investing the absolute minimal exercise time while gettingbetter results than any other bodybuilding protocol available today.Enjoy your muscles in minutes while training intelligently!

* Please Note: Consult your physician prior to starting any exercise program.

__________________________________________________________

For additional health and fitness tips like the one mentioned above,visit Wellness Word “Multimedia” Newsletter at

http://www.WellnessWord.com___________________________________________________________

*** Attention: Ezine Editors / Website Owners ***Feel free to reprint this article in its entirety in your ezine, Blog, Autoresponder,or on your website as long as the links, and resource box are not altered inany way.

Jim O’Connor – Exercise Physiologist / The Fitness Promoter

http://www.WellnessWord.com http://www.HomeGymShoppingSecrets.com http://www.HomeGymResources.com

About the Author

Jim O’Connor, Beverly Hills celebrity fitness consultant, has conducted thousands of personal fitness consultations with celebrites, business executives, and highly motivated individuals throughout Los Angeles. He is the Chief Exercise Physiologist for Wellness WORD, LLC, a health, fitness, and nutrition promotion company. Jim is the author of a wellknown, world wide multimedia newsletter called Wellness WORD, published online every other w

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Isometric Contraction During Strength Training Reps

June 4, 2012 by admin
Filed under Isometric Exercises

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Article by Joseph Holinganneez

Isometric Contraction During Strength Training Reps – Entertainment

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The importance of focusing on control the stress isometrically, at least for just one second, during all of the repetitions of all strength training workouts is just not widely known. This information will bring some awareness to work with the isometric contractile ability of muscles effectively and find faster outcomes. Generally exercisers do not try to control force isometrically at the end of every concentric or eccentric work from the repetitions. Including the well known benefits of doing controlled eccentric work may also be not much recognized to the fitness trainers and physical therapists.

Potential Energy: At the end of every concentric or eccentric work of your repetition, the exerciser must support the load for a minimum of one second to check his capacity to fight to be able load. If your load is held isometrically during each repetition, potential energy is generated (fuel in the body is used to generate potential energy). Inability to hold the load isometrically after few repetitions is most likely the starting point of fatigue and on the subsequent eccentric or concentric work onward, there may be highly likelihood of producing unwanted compensatory movements. Potential energy can be calculated while using the formula P.E = mgh. One example is, if 40 kg is pulled during compound row, and also the load inside machine has got moved up to 50 cm, next the P.E equals 40 kg x 9.8 x 0.5 m (196 joules per repetition). If 10 repetitions are executed, then 1960 joules is expended for performing isometric contraction alone (in addition to the energy expended for concentric and eccentric work).

Crucial joint angles and Isometric contraction: In a few exercises, the joint angle of which the concentric work ends as well as the isometric work is performed becomes effective task. For instance, when bent over row (single arm or double arm) is performed, at the end of shoulder extension, the arm(s) becomes parallel to the ground and the forearms become vertical to the floor, creating a situation for greater gravitational torque. So, more fuel has to be burnt to generate potential energy to counteract greater gravitational torque. Another example may be squat when the thighs become horizontal for the floor at the end of eccentric work, building a chance for greater torque produced by the gravity.

TUT and potential energy: If attention is paid on isometric their hands on the load at the end of every concentric or eccentric work, then a ‘Time Under Tension’ (TUT) of any repetition increases a minimum of by one second.

Analysis required: Physical therapists and Fitness trainers should assess and pay attention to the crucial joint angles for everyone strength training workouts where isometric contraction needs to be performed. Although we’d two simple examples (bent over row and squat), in the exercises like Biceps curls in standing, neither after concentric or eccentric work, crucial angle is available. In this case, the elbow has to be maintained at 90 degrees while lifting or releasing the strain to isometrically prevent greater gravitational torque.

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For more reviews, head on to Nitric Oxide Supplements and Nitric Oxide.

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