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Determine the Length of Your Workouts

Evaluate Your Progress

Keep Warm-Up in Perspective


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"Doing more exercise with less intensity,"
Arthur Jones believes, "has all but
destroyed the actual great value
of weight training. Something
must be done . . . and quickly."
The New Bodybuilding for
Old-School Results supplies
MUCH of that "something."

 

This is one of 93 photos of Andy McCutcheon that are used in The New High-Intensity Training to illustrate the recommended exercises.

To find out more about McCutcheon and his training, click here.

 

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rs3000

Do you guys think good results would be attained through this...

I'll use the leg extension as an example. You hold the weight in the fully contracted position as long as you can. As your muscles give out, you try your hardest to keep the weight up. Eventually, you cannot possible keep the weight up.

So basically, it's only one negative rep. In practice, however, it will be static for quite some time. There is no positive motion.

When you finish your rep, there is no way you could possibly do a positive rep, as you have exhausted the negative.

The only question is, how do you measure progress without reps. In that case, we would have to switch from measuring progress from reps to seconds.

What do you guys think?

-RS3000
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NewYorker

New York, USA

Sounds like
"Static Contraction Training " by Peter Sisco and " John Little ". You may want to get a copy of their book.
They tout spectacular results using this technique exclusively.

I have had good results with infrequent use of a technique similar to what you describe.

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Cherry

Doesn't Doc Darden have smthg very similar to this with his "30secs up/30secs down" rep protocol for the chin or dip (or 60 up/60 down?)

To get into a position of full extension in the leg extension machine you obviously can't use any more than your 1-RM (without help). So why not just do Doc's 30-60up/30-60down? You'll get benefit of full ROM training Doc's way.

Just a few thots..

:)
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STanner

Texas, USA

rs3000 wrote:
Do you guys think good results would be attained through this...

I'll use the leg extension as an example. You hold the weight in the fully contracted position as long as you can. As your muscles give out, you try your hardest to keep the weight up. Eventually, you cannot possible keep the weight up.

So basically, it's only one negative rep. In practice, however, it will be static for quite some time. There is no positive motion.

When you finish your rep, there is no way you could possibly do a positive rep, as you have exhausted the negative.

The only question is, how do you measure progress without reps. In that case, we would have to switch from measuring progress from reps to seconds.

What do you guys think?

-RS3000


Sounds like something I use on my clients, which I just deem "static hold." They fight all the way through the negative (that way, we get the microtrauma the negative causes); however, I use this after they've previously worked the muscle, somewhat like a post-exhaust.
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Drew Baye

Florida, USA

Mike Mentzer wrote about this years ago, and called them Static Holds.

John Little and Pete Sisco wrote a book on it called Static Contraction Training. John Little then further refined the technique into the Max Contraction method, and finally the Omega Set, the subject of his new book.

Ken Hutchins has a version called Timed Static Contractions which he started using a few years ago based on John Little's Static Contractions.

Randy, the creator of Eccentric Edge equipment is very muscular, and does only one rep of one exercise per week, in a similar manner.

Take regular measurements and let us know what kind of results you get.
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HDGURU

Drew, Dr. Darden, or anyone with a sound opinion for that matter, which method do you think would prove more productive for size and strength???

Using negative-only chins and dips as the criteria...

1)Doing a traditional 10-second lowering cadence for approx. 6 reps. (60 seconds TUL)


2) Using a heavier weight that limits one to just 4 negative-only reps (40 sec. TUL)

3) Using a rest/pause between each rep to allow for the use of an even greater poundage, but still (40-sec. TUL)

4) Doing just a single rep with the heaviest-possible weight and doing a static hold followed by ultra-slow negative (approx. 30-sec TUL)...

I guess what I'm driving at is, would the best stimulus be the heavier poundage or TUL????

I personally prefer the heavier poundage...

Thoughts, ideas, input, greatlty appreciated......Steve...

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Wolfie

The "best" stimulus would be the one that works the target muscles the most. Only experimentation can determine that.
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chaire

North Carolina, USA

rs3000,
I am doing a case study on myself and workout partner using 1 rep max contraction on an isolation exercise followed by 4 negative reps on a compound exercise. The workout is 6 exercises long done 2 times per week.

I have been doing the workout for 1 week to learn how and get the weights right. I believe this will be a productive workout. I will post the results.
God Bless,
Charlie
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Drew Baye

Florida, USA

Heavier weight and fewer reps, but not too few reps. This should allow for more thorough recruitment, and stimulation.

Also consider that increases in intensity require decreases in volume. I normally use a TUL of 40 to 60 seconds, but when I do rest pause, negative-only, max contraction, etc., I cut this to 20 to 40 seconds tops.
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Iron395

Drew Baye wrote:
Mike Mentzer wrote about this years ago, and called them Static Holds.

John Little and Pete Sisco wrote a book on it called Static Contraction Training. John Little then further refined the technique into the Max Contraction method, and finally the Omega Set, the subject of his new book.

Ken Hutchins has a version called Timed Static Contractions which he started using a few years ago based on John Little's Static Contractions.

Randy, the creator of Eccentric Edge equipment is very muscular, and does only one rep of one exercise per week, in a similar manner.

Take regular measurements and let us know what kind of results you get.


Drew,
I see you have written the forward for the John Little book. I am planning on going out to purchase or order the book. Can you give me a brief overview of the book and the "Omega Rep" system.
Thanks,
Tom
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hdlifter

I tried Static Contractions for a fortnight in '03, and to my surprise I grew all over! Problem was the tediousness of it all, which seemed to kick in, killing the novelty in no time. But I can safely say... IT WORKS!
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HeavyHitter32

I never got much from statics (or even partial reps for that matter).

Any ounce of growth for me has always come from regular full range reps.
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