heavy static holds to improve squat?

Discussion in 'Fitness & Nutrition' started by uofapeter, Oct 30, 2006.

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  1. uofapeter

    uofapeter New Member

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    What do you guys think about doing heavy static holds for squat to get your body used to holding much heavier weight than it's used to? i.e. double the weight you would normally 5rm or something.

    dangerous? ineffective? let me know.

    (by the way i'm going to be in class so i wont be able to respond for a couple hours)
     
  2. uf20wop

    uf20wop OT Supporter

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    pin pulls > static holds
     
  3. uf20wop

    uf20wop OT Supporter

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    other than that it sounds like a bad idea to me, but im a lightw8
     
  4. MaineSucks

    MaineSucks OT Supporter

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    it works a lot better for people that walk their squats out because there is actually movement involved. for us mono lifters, we do reverse band overload sets to a high box.

    its not a bad idea, but make sure you have spotters and doing double your normal weight is a bad idea. chances are, you arent going to be able to unrack it and walk it out safely. if your 5RM is 315, for example. put 425-455 on the bar walk it out, hold and stabilize in proper squat position for a 10 count and rack it.

    but its not something most people need to do, but it wouldnt be bad to add it in after your work sets
     
  5. Jeg1983

    Jeg1983 OT Supporter

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    To add to what maine said, yea its not a bad thing to add as a second movemnt

    I know lifters would set the pins high then get under it and do a partial squat
     
  6. uofapeter

    uofapeter New Member

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    my squat gains seems to have platueaed and I'm looking for an exercise that will jump start some more progression

    if static holds aren't what I'm looking for, is there anything you would recommend to accomplish this?

    my leg day currently consists of 5x5 squats then 1 or 2 box squat sets at lighter weight, leg press, hamstring curls, quad curls, then various calf exercises
     
  7. Marix

    Marix OT Supporter

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    Maybe you're doing a bit too much in the way of leg exercises? squats, leg press and leg ext all hitting your quads. What else do you do for hamstrings aside from ham curls?

    Why not just switch up your rep ranges? I've had good gains in strength (even though i dont really train for strength) with a 10x3 program and short rest periods. Next session you do 10x4 and the one after you do 10x5 with the same weight.
     
  8. uf20wop

    uf20wop OT Supporter

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    50 reps of squats :eek4:

    i'd die
     
  9. Marix

    Marix OT Supporter

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    Yeah.. it's horrendous. But it really really works and the progression is obviously very fast. The key is not to overestimate your starting weight because you might change your mind by the 7th or 8th set.
     
  10. uofapeter

    uofapeter New Member

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    ill give it a shot thanks
     
  11. Marix

    Marix OT Supporter

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  12. uofapeter

    uofapeter New Member

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    thanks, i've actually read that before but didn't think about integrating the workout. good idea
     
  13. ZeroSkillet

    ZeroSkillet Matt Hughes > *

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