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Nailed a 1,518 lb static leg press hold for the BP haters
Posted: Wed Jul 13, 2011 11:27 pm
by matter2003
This is for the BP haters out there, just thought I would share it with u guys...
Leg Press Static Hold 1,518 lbs for a full 30 seconds(this was after doing 1,398 lbs for 20 seconds).
https://www.youtube.com/watch?v=h_RLF_elFqQ
I then followed it up with 505 lb V-Squat reps shown below
https://www.youtube.com/watch?v=UC858Y6Um0E
Got at least 2 reps in, maybe 3...not sure if I got far enough down to count all 3 or not...what do u think?
I would love to hit a 2,000 lb static hold next week for my last feast workout...I'll keep u posted...
Posted: Wed Jul 13, 2011 11:36 pm
by Big.jazayrli
correct me if I'm wrong - but wouldn't it serve you alot better in terms of strength to do the leg press static hold at a position that isn't locked out?
Posted: Wed Jul 13, 2011 11:44 pm
by matter2003
Big.jazayrli wrote:correct me if I'm wrong - but wouldn't it serve you alot better in terms of strength to do the leg press static hold at a position that isn't locked out?
Big Jaz,
Hmm, never thought about that before. So to prevent it from locking out, means I would look to not push it up as far? Probably was up about 2 inches, so I am looking to only go an inch then?
Will try this next time...legs are thoroughly destroyed for 2 days doing it this way, if that is even more intense, I can't wait to try it...
Posted: Wed Jul 13, 2011 11:48 pm
by Big.jazayrli
I don't do static contraction training just yet, but what would make the most sense to me would be to hold it halfway through the motion
Unlock the leg press, proceed to come halfway down (your knees will be at approximately a 45 degree bend) - and hold it there
I'd bet that'll be a humbling experience in terms of DOMS
and also a FANTASTIC way to increase strength
Increasing strength in your weakest point in the lift is the key to increasing your strength OVERALL in the lift
just my thoughts, I could be completely wrong - I will yield to Rob's opinion
Posted: Wed Jul 13, 2011 11:54 pm
by matter2003
Big Jaz,
I actually looked around and found an article on nolinksplease.com written by Pete Sisco, the founder of SCT showing a picture of someone doing it and also a written explanation...
Leg Press: This exercise is performed with the safety stops engaged at ALL TIMES. Position the seat so the sled is within 2 inches of your full extension. Place 100-200% more weight on the press than you normally use. Press the sled up one inch off the safety stops. Hold for a count of 7 seconds. Experiment to find the most weight you can hold for 7 seconds. Repeat five days later with 20-50% more weight and again five days after that with another 20-50% more weight.
Push yourself to the limits of your capability. Most people using this method make the mistake of estimating the weight they can lift far too low. When you repeat these exercise expect very significant increases in weight.
Will try to press it a little less high next time, although I don't see much difference in leg position in his picture verse mine...believe me, the DOMS is so bad from these static contraction holds that I don't fully recover for 3 days...
Seems about right though, according to his comments...I normally use 5+ plates on leg press, initially I did 980 lbs the first time, second time I did 1180, 3rd time 1518...actually a little less than what he said..84% more than normal initially, 21% more the second time, and about 29% more the 3rd time...obviously according to that I should be using more weight as the goal is only 7 seconds...
Posted: Thu Jul 14, 2011 12:14 am
by Big.jazayrli
Interesting.. well like I said, I yield to those with more knowledge than me. I'm a tinkerer by nature!
Posted: Thu Jul 14, 2011 12:18 am
by matter2003
Big.jazayrli wrote:Interesting.. well like I said, I yield to those with more knowledge than me. I'm a tinkerer by nature!
Big Jaz,
You have got to try those static contraction holds....the strength gains are so unbelievable in a short amount of time, its crazy...You would probably add 50 lbs to your bench and 100 lbs to your squats in no time seeing as how u are already putting up crazy weight...plus the muscles just become super dense, almost like concrete...pretty amazing, IMHO...
I yield to, and I am definitely not the one with more knowledge than you...I just try and read and absorb as much as possible especially from Rob and others like him...
Posted: Thu Jul 14, 2011 1:11 am
by Big.jazayrli
Can't handle CNS strain quite like that at the moment, I'm feeble and prepping for a bodybuilding show, shortly after the end of the year though I will be putting up numbers to blow everyone's mind
Re: Nailed a 1,518 lb static leg press hold for the BP hater
Posted: Thu Jul 14, 2011 6:47 am
by RobRegish
matter2003 wrote:This is for the BP haters out there, just thought I would share it with u guys...
Leg Press Static Hold 1,518 lbs for a full 30 seconds(this was after doing 1,398 lbs for 20 seconds).
https://www.youtube.com/watch?v=h_RLF_elFqQ
I then followed it up with 505 lb V-Squat reps shown below
https://www.youtube.com/watch?v=UC858Y6Um0E
Got at least 2 reps in, maybe 3...not sure if I got far enough down to count all 3 or not...what do u think?
The static hold was FANTASTIC!
My weak computer is still clocking, on your 505 SQ attempts. One thing I did notice (and this is individual), is that you're taking a wide(er) stance. For me anyway, I get my best leverage when the knees and hips are aligned together.
The wide stance may work better for you, if you're stronger in the hams/hips/glutes.
Either way, TERRIFIC work!!!
I would love to hit a 2,000 lb static hold next week for my last feast workout...I'll keep u posted...
Posted: Thu Jul 14, 2011 7:59 am
by matter2003
Rob,
I use the wide stance for squats because I read a study that showed the quads get the same workout regardless of foot position, but the hams and glutes get a much better workout the wider the foot position.
They actually tested by hooking up electrodes to the muscles to measure how much each muscle was being worked.
Posted: Fri Jul 15, 2011 1:40 pm
by RobRegish
matter2003 wrote:Rob,
I use the wide stance for squats because I read a study that showed the quads get the same workout regardless of foot position, but the hams and glutes get a much better workout the wider the foot position.
They actually tested by hooking up electrodes to the muscles to measure how much each muscle was being worked.
Quite interesting... Nice detective work!
Posted: Sun Jul 17, 2011 1:40 am
by warriorcookie
Big Jaz, as I understand SCT, I believe that for a static hold you are supposed to hold the weight at the strongest point in the lift. For most lifts this would be just before lockout. Someone correct me if I'm wrong please.
For the wide stance, I guess that makes sense. Powerlifters generally use a wide stance do they not? Matter, do you know what study that was? It sounds interesting...
Posted: Sun Jul 17, 2011 7:16 am
by RobRegish
warriorcookie wrote:Big Jaz, as I understand SCT, I believe that for a static hold you are supposed to hold the weight at the strongest point in the lift. For most lifts this would be just before lockout. Someone correct me if I'm wrong please.
A. This is correct, in my conversations with Pete Sisco. It also happens to be the safest range, btw...
For the wide stance, I guess that makes sense. Powerlifters generally use a wide stance do they not? Matter, do you know what study that was? It sounds interesting...
A. The wide stance is currently in favor, in no small part due to Westside's popularity in strengthening the posterior chain with box squats, reverse hypers etc...
Posted: Sun Jul 17, 2011 11:09 am
by matter2003
warriorcookie wrote:Big Jaz, as I understand SCT, I believe that for a static hold you are supposed to hold the weight at the strongest point in the lift. For most lifts this would be just before lockout. Someone correct me if I'm wrong please.
For the wide stance, I guess that makes sense. Powerlifters generally use a wide stance do they not? Matter, do you know what study that was? It sounds interesting...
Yup, as always, ergo-log is on the spot with the study results...I LOVE this site...
https://www.ergo-log.com/squatfeetapart.html
Squats best done with your feet apart
Doing squats with your legs spread apart will give you a better training effect on your glutes and hamstrings. Sports scientists at Illinois State University discovered this over ten years ago when they did an experiment with 9 experienced strength athletes.
In gyms and popular sports magazines the experts claimed – and still claim – that keeping your feet apart when doing squats will train your inside leg muscles. This position gives a stronger stimulus to your adductors and the vastus medialis, the tear-shaped groups of muscles above your knee on the inside of your legs, so the story goes.
Not so.
The researchers attached electrodes to their subjects’ leg muscles, and got them to do squats with a low load [60 percent of their 1RM] and a high load [75 percent of their 1RM]. In one session the subjects kept their feet close together [narrow stance], in another they positioned their feet a shoulder’s width apart [shoulder stance] and in yet another session they placed their feet two shoulders’ width apart [wide stance].
When they measured the electrical activity in the muscles, the researchers noticed that for the quadriceps muscle it made no difference how the subjects positioned their feet. And it made no difference for the vastus medialis either. See the figure immediately below. In the next figure down you see the effect on the adductors. Again, no difference.
Descent phase = while lowering the weight; ascent phase = while lifting the weight.
But the positioning of the feet did have an effect on the stimulus for the gluteus muscle [immediately below] and the hamstrings [bottom figure].
So the best way to do squats is with your feet spread. It doesn’t make any difference for your quads, but for your gluteus and hamstrings the wide stance is the best.
A more important factor than the position of your feet is the amount of weight you train with. Training with a high load will always provide a bigger stimulus than training with a low load. Which means that heavy squats in wide stance will have a tiny bit better effect than heavy squats with your feet together. [/img]