I'm a frequent Ironman Magazine reader and I when I heard about Static Rep training, I was very skeptical. I mean doing something for only one set of one rep wasn't much at all. But when I found out the study they did on it, it was amazing. All of their subjects gained almost 30lbs in lean muscle mass and increased their strength by over 50%. This was something I had to include in my training and it was a good idea as well.
Static Rep training consisted of exercises that placed a muscle in its contracted position(i.e. preacher curls, pec deck, leg extensions, leg curls, standing calf raises, tricep pushdowns, cable rows, cable lateral raises). You would have the heaviest weight on and hold the muscle in its contracted position for 20 seconds and then you do a six second negative. And to progress further each time, you would try to hold the contraction even longer. Once you reach 30 seconds, increase the weight and go back to 20 seconds. Now imagine a whole workout like that. Their subjects also worked out on a average of twice a week with each workout lasting no less than 30 minutes.
When I included it in my training, I saw some great definition in my chest as well as an strength increase. Now, I didn't do just contracted movements, just used this training technique on the exercises that were contracted movements. However, there is a workout below that is strictly Static Rep Training.
- Cable Crossovers or Pec Deck 1x1
- Cable Lateral Raises 1x1
- Preacher Curls 1x1
- Tricep Pushdowns 1x1
- Cable Rows 1x1
- Leg Extensions 1x1
- Leg Curls 1x1
- Standing Calf Raises 1x1