People will have different definitions of static holds and how to apply them based on the result they are looking for.
Powerlifters will have a different technique than bodybuilders, so in this section, we will only concentrate on the use of static holds as it pertains to building muscle.
The term static simply implies a lack of movement. As implied, you will hold in the flexed position a weight and hold it for several seconds.
This is not a new application, it’s been around for a very long time.
Trainers now repackage this technique and sell it in bodybuilding and workout programs online or in-person to clients and eager muscle-building seekers worldwide.
In this article, we’ll explain how to build muscle with static holds.
Let’s dive in!
The Best Way to Build Muscle with Static Holds
In my opinion, applying a time under tension along with a static hold is the most effective method for building muscle quickly, surpassing what most people could ever imagine achieving.
Here are some exercises I’d recommend, along with the tips for beginners:
Barbell Curl Example
Let’s take the barbell curl as an easy example.
Start your curl the way you would normally in good form, as you are at the top of the movement (Contracted position / concentric contraction) squeeze and hold your position for 3 to 5 seconds, then slowly lower the weight, and repeat.
This can also be done halfway through the lowering of the weight.
In that case, use the same technique as described above, only on the way back down stop halfway, and hold your weight for 3 to 5 seconds, continue to lower, and repeat.
Calf Raise Example
On the standing calf raise, slowly raise your heels until you are on the very top of the balls of your feet. If you feel like you can’t raise your heels any higher, keep raising them.
Hold your contracted position for 5 seconds or as long as you can keep the contracted position.
Then slowly lower your heels, and give your calves a good stretch at the bottom of the movement.
Dumbbell Squat Example
Try this one out:
– Grab 3 sets of dumbbells.
– One pair of 35s, one pair of 25s, and one pair of 15s, to try out first before you go heavier.
– Use a pair of 10lb plates under your heels of something that will slightly elevate your heels.
– Now start with placing your heels on the pair of 10bls laid next to each other on the floor.
– Grab the 35s in each hand and start slowly doing 8 reps with perfect form.
– On the eighth rep bring yourself into the squat position with dumbbells still in your hands, and hold with your thighs parallel with the floor for 30 seconds.
– Now set the dumbbells down and go right to the 25s. Repeat the same pattern as above, 8 reps, and hold in the static position on the 8th rep for 30 seconds.
– Now set the dumbbells down and go right to the 15s. Repeat the same pattern as above, 8 reps, and hold in the static position on the 8th rep for 30 seconds.
This sounds easy until you do it. Give it a try and goooood luck!
Here is a video showing an example of static holds for building muscle:
Conclusion
Like all various techniques, static holds are used in conjunction with other methods so you can get the most out of your training.
Incorporate static holds into your routine for increased strength and muscle size and blow by the average gym trainer every time!
