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.