Until the middle of the 20th century, static exercises were not very popular among bodybuilders who preferred dynamic loads. However, studies conducted by T. Hettinger and E. Muller gave a significant insight to the development of static training. It consists of performing exercises when the body and limbs of the athlete do not make any movements.
In this case, the joints are fixed in a certain position and the muscles are loaded with stress that usually exceeds the onetime maximum of the athlete.
This exercise may consist of either holding weights or holding up your own body. Various floor supports or dangling elements (rings, ropes, etc.) are used for this purpose.
Do not build a training process solely on static exercises (you can often find another name for them, that is, isometric exercises). These exercises put an excessive load on the muscles, increasing the recovery period.
Therefore, static training is recommended to be considered only as a supplement to the basic exercises. It is also necessary to take into account that static exercises should be varied because muscles quickly get used to the same type of load within the same exercises.
Types of static loads
Static exercises are performed by athletes both separately and in combination with other types. Therefore, it is possible to divide all isometric training into 3 groups:
- Static exercises only: They are done on stationary machines.
- Dynamic exercises: Lifting weights with a short-term fixation of them in a certain position.
- Maximum-load exercises: Extreme and heavy weights are used.
Many athletes achieve high results by harmoniously combining different types of loads and forming for themselves a whole complex of stato-dynamic exercises.
To give the muscles an isometric load, athletes use different positions, such as the bench press or the shoulder press, as well as the squat. Bicep curls and calf raises are also used. As for the duration, the exercises are divided into:
- Short: 5-7 s;
- Medium: 8-11 s;
- Long: Longer than 11 s.
Longer loads (30-60 seconds) are allowed if an athlete works with weights of no more than 85% of their maximum load. This exercise is allowed only 1 time, after which you must move on to other exercises. It is inexpedient to load more for more than 1 minute, since further training is not a training of muscle strength, but that for endurance.
The correct way to perform static training
Static exercise should be started when taking a breath. When performing it, the effort increases gradually and it reaches a maximum that lasts no more than 3 seconds. It is recommended to perform no more than 2-3 sets.
Static training has its supporters and its critics. The most negative attitude toward isometric exercises are observed among athletes seeking maximum results in a short time. But if you give an excessive static load in the desire to build muscle mass very quickly, the consequences for the body will be unpleasant.
Therefore, the effectiveness of static exercises is ensured only by their judicious use. They should be of short duration, with a small number of sets and combined with other exercises. To help and build muscle within these exercises, substances which allow for this muscle growth while on endurance type training are Testosterone, Trenbolone and Superdrol, these agents are also available in oral version and can help to alleviate the fat stores and build the muscle while training within these endurance-based and intensive workouts. You can find other similar substances that can help within our catalogue, but these agents have proven to be effective in this area by many professional athletes.
Advantages of isometric loads
The adherents of static training see a number of benefits in it:
- Strengthening the spine and joints;
- The possibility to precisely target the specific muscles;
- Energy is used only for muscle tension;
- Training can be done anywhere, even without a machine;
- Improved ability to hold balance;
- The possibility to get rid of excess fat;
- Low time commitment: Exercises take no more than a quarter of an hour;
- Maximum loads with minimal risk of injury;
- A noticeable increase in muscle strength.
Disadvantages of isometric loads
In addition to the advantages, there are a number of disadvantages of static loads also:
- The increase in strength performance is slower than with dynamic exercises;
- Some athletes reported muscle weakening after switching to static training;
- Lack of development of coordination and speed of movement;
- Prolonged use of static exercises leads to muscle adaptation and lack of further progress;
- Emphasis on static training leads to stretching of tendons and shortening of the muscle belly;
- Static exercises do not help develop muscle motility and joint flexibility;
- Risk of high blood pressure, development of arrhythmias and myocardial hypertrophy.
The real danger is the last point. It is caused by the fact that tense muscles squeeze the blood vessels during static exercises. This complicates the blood circulation.
The attempts of the heart to adapt to significant loads lead to hypertrophy of the heart muscle. This can cause arrhythmias. During static training, heart vessels do not develop in accordance with the hypertrophy that has occurred.
Fortunately, there are no irreversible consequences of static training. Normal condition of the heart muscle can be restored. But this will take a lot of time and effort. That’s why it’s better to avoid such negative consequences, so that you don’t have to deal with them later.
If an athlete has decided to do static exercises, it will be advisable not only to combine them with dynamic loads, but also to supplement the training process with cardio exercises. The heart muscle will not undergo changes that will cause it to mismatch with the heart vessels.
It is obvious that moderation is required in everything. Static loads too, as they must be approached carefully. You should avoid overstraining. Exercises should be alternated with sufficient recovery periods. You should also remember that isometric loads alone will not give the full results. They can only be a supplement to dynamic training.
For people who struggle with isometric training, the use of Clenbuterol and Proviron can help you to achieve these goals and also with the use of Proviron, it provides anti-catabolic effects which will help you to avoid such side effects as muscle loss while completing your workouts. There are also many other substances that have this anti-catabolic effect and also some that can help to enhance the cardiovascular system, which in turn, will help with you to avoid some of the cardiovascular side effects that are noted within this type of training.