A Neat Strength Technique Called Static Reps

Here is a technique called static reps that will increase your strength in a certain lift. Make sure you add about 40% heavier weights to these lifts. That way your ligaments will gain strength and allow you to put up larger weights once you go back to traditional reps.

clipped from www.criticalbench.com Static reps are done by holding a weight in a fixed position, usually fully contracted, for an extended period of time. They are typically done for 1 or 2 reps only and the weight should be held for 15-25 seconds although the actual optimal time is still up for debate. Statics are easier to do on certain exercises and more difficult on others. For example, flyes, leg extensions, and side raises are great exercises to use static's on, but dead lifts or squats would be more difficult. On the compound exercises you would have to use substantially more weight than you use for regular reps. Static's also work great on pull downs. There are a few ways I use them. First, you can do a set to positive failure and once you cannot complete any more, have someone help you get the weight to a fully-contracted position and hold it up as long as you can. Then lower it under strict control until you have finished the rep.

Great Tips for Increasing Strength With Partial Reps

Here is a clip I found over at bodybuilding.com. You probably have heard of partials, but in case you haven't it is doing a rep with a much heavier weight than normal not performed through the full range of motion. The main advantage is that your strengthen your connective tissue to be able to handle much heavier loads. This is a limiting factor in gaining strength at times.

If you haven't done these for a while give them a try!

clipped from www.bodybuilding.com Not only are partial-range reps perfectly "legal," they can be far more effective than full-range reps for building serious strength as quickly as possible. By working at a higher weight, you will not only be getting your muscles used to handling those heavier weights, you will be building your connective tissue to help handle those loads. Partial Pointers The power rack is your best friend. By setting the heights of the safety rails appropriately, you can stop the barbell at nearly any point in the range of motion of almost any barbell exercise. Before you do a heavy partial rep, be sure to prepare yourself. Tighten up your muscles and prepare mentally. Partials are very different than full reps because of the far greater weights you'll be able to use. Set aside your preconceptions of how much weight you're capable of lifting. You really will be amazed by how much more you can lift when you only work in your strongest range of motion.