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Static Holds For Hypertrophy
My Fastest Gains
By Kevin Dye
In 1995, Mike Mentzer introduced me to static holds. I recalled reading an article by John Little in '88 regarding his beliefs and theories on static holds, but until Mike sharing all the success he was having with his clients, I had never taken the idea too seriously. Hearing how excited Mike was, and his stories of the remarkable results he was seeing, naturally planted a seed in me to start implanting statics. Unlike years past, where Mike endorsed pre-exhaustion, forced reps, negatives, etc. As a personal trainer, working with Mister and Misses Average, Mike discovered adding intensity enhancers whimsically to every single workout quickly became excessive. So he became more selective with what he used and suggested for his clients.
Well aware of my advanced status, and Heavy Duty history, Mike suggested I use statics on leg extensions and close-grip underhand pulldowns. On a every other workout basis, for a single contraction at the end of a regular set to failure. Then, every three or four weeks, forgo regular reps and do a single static set for both moves. As usual, in '95 Mike was perfecting his methods, so he told me--as his client--"Kevin, you are part of an experiment". I immediately grasped why he chose static holds as the next step up the intensity ladder, due to the immense inroads and deep stimulus. Therefore, it stands to reason to use something so powerful selectively. Bidding by Mike's suggestions, that's how I continued with static holds the remainder of the '90's.
Then, in 2003, I decided to test a pure statics workout. Time was extremely tight, so once weekly I did a 6-set full-body workout. Applying static holds where applicable on appropriate exercises.
1) Squat - 1/4 hold
2) Bench Press - 1/4 hold
3) Yates Row - top hold
4) Seated DB Lateral - top hold
5) Seated BB Curl - top hold
6) BB Kickback - top holdI did two workouts, a workout a week over a fortnight, then carefully took my stats...first thing in the morning, straight out of bed to assure accuracy as your body fluctuates during the day.
(28/10/03 - 5/11/03)
Weight +1.5kg
Quad +1/4"
Calf +1/4"
Chest +1 1/2"
Arm +1/8"
Forearm +2/8"
Waist -2/8"When I weighed and measured at the end of the two-week period, I was taken back by my results. When was the last time any of us saw such dramatic gains over two-weeks? From a mere two-workouts? WITH A FAT LOSS! Obviously static contractions worked all way round. Each workout averaged 8-minutes, which equates to 16-minutes of training time!!! I strived for a 6-second static hold, but due to my strength gains--even after a week--I rarely met the 6-second goal. I averaged 10 seconds per contraction.
Ideally it suited my time constraints, and immediately after each workout I headed off to my IT class. Which means I didn't get home to eat properly to at least 9:30pm...often later. I lived about 30 minutes away from my gym in '03, so with everything I had going on in my life, once per week was the best I could do. I was working security, awake 12 hours every Saturday night. Which then took two to three days to recover from. That's why I scheduled my workouts mid-week, to allow two nights of slumber to recharge my batteries. Wednesday was my day off work, an ideal day to train. I had a new born who never slept through the night, which also severely impacted the quality of my sleep. While trying to keep up with my IT studies. All in all, this period of my life was hardly ideal for gains. Yet, I gained beyond my wildest expectations! Quite possibly, which is a scary thought, had my life been less stressful I might have gained even more!?!?!?
Prior to commencing, thanks to Mike's phone rants, I already believed in the theory. Belief plays a significant role in making any routine "work". Going in I expected success, but not as dramatic as it ended up. Especially after 25 years of Heavy Duty at the time. The outcome from a mere-two week/two workouts confirmed what's possible when the intensity is 100%. When I analyse my training records, that remains my most effective training period by far. While I did well on Ell's BIG, adding 2kg in 2 weeks to reach 80kg, breaking a 2-year 78kg sticking point, it came at a far greater cost/workload.
Using Occam's razor; all else being equal, simpler explanations should be preferred over more complex ones. My records repeatedly show my most simplest routines delivered my best gains. Simplicity and brevity, at this stage of the game, is crucial. With endless progress comes the need to cut back. Something of increased importance as I've advanced, and continue to advance. Complex routines have never delivered well for me, if they delivered at all. If I was lucky I'd break even, and a few times I sadly regressed. Where my most simplistic routines have delivered my most significant gains. Heavy Duty, by nature, demands brevity to ensure 100% intensity, while draining the least of your recuperative abilities. That, in itself, is where static holds shine.
Why did I stop after two-weeks? Simply because I found statically holding a weight lacked the "excitement" dynamically moving them does. Sure it was effective...and how! But I struggled with my enthusiasm to continue on static holds. Instead, I recommenced Mike's teachings, as best I could as my time was still limited. Once weekly I HIT my upper-body at the local park, and my legs in my home gym. I didn't forsake static holds completely. After a few weeks break I started using them again, selectively as Mike had suggested, which suited me fine. I had discovered for myself how effective they were, and their worth took on a whole new meaning.
Clearly, statics are super-effective and super-efficient. Being the muscle/s are under tension, firing start to finish. Where you get a reprieve between strokes with regular reps, that isn't the case with statics. The game is on as soon as you move into position. I found the shaking and twitching deep inside the muscles during each hold especially exciting. Confirmation I was triggering gains. Something missing on normal sets. My two weeks of static holds was far from "fun", but the outcome more than made up for my suffering. It was a worthwhile experiment, inspired by my mentor. And while Mike was far from infallible, which he'd be the first to admit, he was more right than wrong. He understood the reality on the simplicity of muscle-building. The simpler, the better.
Note: For more information please read the book "Heavy Duty Memioir" by Kevin Dye.
If you have any questions or comments, please email us.
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Disclaimer: This information is not presented by a medical practitioner and is for educational and informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health care provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read.
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