The training method known as ‘static contraction’ challenges the principles behind intensity of effort.  This technique is based on the theory that no movement is required in order to produce increases in strength and muscle mass.  According to the promoters of ‘static contraction’  all that is required, is the use of intense contraction against an unmoving resistance or static weight. In theory, it should be one of the best ways to build muscle fast.

But in fact, they are very disappointing.  The ‘static contraction’ theory, by itself, is actually quite sound.  The practice fails because a ‘cold’  muscle is literally incapable of working at maximum intensity levels.  Before a muscle or group of muscles can perform at a high intensity of effort, they must be warmed-up.  This is achieved by performing at least several repetitions of the exercise, well below the maximum possible level of intensity.

The theory of ‘static contraction’ is in fact, a highly effective technique.  However, it is best applied to the end of a given set when momentary muscular failure is reached.  When the weight you are using can no longer be lifted, a static hold should then be performed.  By performing a static hold at the end of a set, you
will be making sure that you are using one hundred percent of your available momentary effort.

Remember, if you do not perform with the highest possible degree of intensity, you will not make any fast muscle gains.  No pain, no gain.  You must continually attempt to perform what appears to be momentarily “impossible.”  Warming-up for several repetitions before doing so, however, is critical.