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Solid day in the gym!

Yes, decent day starting to get used to some of the machines, I had a question on "static hold" do you do them right after your last mini set imidiatly after the 8 sec neg? or do you take a breather then jump back under for the hold?

Thanx in advance


Sunday off-day
25 min on recumbent bike

little sore from yesterday

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After your third "mini" rest/pause set you do your 8 second negative and rack it. Personally for me, I'll take anywhere from 15-20 breaths before I do a static hold. It also depends on the exercise. If you read my journal I also execute "pulses" in place of statics for some because static holds IMO don't apply to some exercises.

For example, for my DB shoulder presses I prefer pulses because it's too difficult to hold a pair of 80 lb DB's up in the air, especially after an 15-20 RP. Pulses are short quick reps that go about 1/3 of the way up from resting on your shoulders.

Statics and pulses really are only 5% of the program. They're not that important. It's just a tool to overload your muscles completely. So if you're totally dead after a hard RP, it's optional.

The only things that matter are the RP's with 10-12 breaths, ending with a true 8 second negative, controlling your reps, and of course the stretching.

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O.k. got it.

Thanx