View Full Version : Static Holds
Looking at incorporating this into my program. I performed them yesterday for the first time. My traps are smoked. I have several questions:
1. Is there a recommended % above or below a 1RM to use?
2. How long is a hold?
3. What kind of set ranges should be employed?
4. How many times a week.
A few things of note. I am currently using a 3x3 program that has me deading, benching, and squatting monday, wednesday, and friday. Nothing else. I am now looking to incorporate some other movements into my program but I am concerned about the impact on the CNS. I am trying to figure out a way to incorporate forearm/grip training into this program while still maintaining the basic principles of the program. I have some more questions regarding other exercises but will ask them in separate threads.
Thanks
Peace
BIG45s
YeaILift
02-15-07, 11:34 am
I guess I am dumb what are you talking about. Just holding the weight?
Yep, that's pretty much it. A static hold is designed to assist in grip strength or so I was told. From what I gather you can use different diameter bars as well or wrap a towel around a bar as this will also increase grip strength.
YeaILift
02-15-07, 11:42 am
Yep, that's pretty much it. A static hold is designed to assist in grip strength or so I was told. From what I gather you can use different diameter bars as well or wrap a towel around a bar as this will also increase grip strength.
Yea I have seen those dumbbells with like 2 inch grips.
1. Is there a recommended % above or below a 1RM to use?
Not really... Just grab a heavy weight and hold on to it.
2. How long is a hold?
As long as you can. Most people train static holds to failure.
3. What kind of set ranges should be employed?
What would you do for other muscles?
4. How many times a week.
See above answer.
I use the 3x3 Korte program that you are employing. As you know a lot of that program is based on %s of a weight beyond your 1rm. I know that as approach the mid 500s on dead my grip will become an issue possibly sooner. So I am looking to address the weakness now. My concern is that by doing certain exercises, such as static holds, there may be some degrading effect on the CNS. I am looking for advice on where that fine line is. Of course, I realize that it's different for different people but I am looking for personal experiences here.
Edit: thanks for the answers on 1 & 2
Peace
BIG45s
I use the 3x3 Korte program that you are employing. As you know a lot of that program is based on %s of a weight beyond your 1rm. I know that as approach the mid 500s on dead my grip will become an issue possibly sooner. So I am looking to address the weakness now. My concern is that by doing certain exercises, such as static holds, there may be some degrading effect on the CNS. I am looking for advice on where that fine line is. Of course, I realize that it's different for different people but I am looking for personal experiences here.
Edit: thanks for the answers on 1 & 2
Peace
BIG45s
In addition to Korte's 3x3 program I was doing a GPP day on the weekend. I was doing either static holds or farmer walk's for grip every sunday and felt no adverse effects . I've phased out the GPP days as it was contributing to my overtraining on the program. I most likely won't do anymore direct grip work until after Nationals.
In addition to Korte's 3x3 program I was doing a GPP day on the weekend. I was doing either static holds or farmer walk's for grip every sunday and felt no adverse effects . I've phased out the GPP days as it was contributing to my overtraining on the program. I most likely won't do anymore direct grip work until after Nationals. That's what I was wondering. I am finding the strength behind the Korte program is feeling fresh. What were you looking at in the way of sets when you were training? Have to tell you I am a bit worried about the non accessory movements. So I am rying to address some weak areas with accessory lifting. BUT to tell you the truth I may be over emphasizing it. The sheer volume of deadlifting during the high volume phase may address the grip concern.
Peace
BIG45s
Don't do too much accesory work man. Believe me when I tell you the program will do the job right! Check out my journal at the top for an idea of what I'm following.
Don't do too much accessory work man. Believe me when I tell you the program will do the job right! Check out my journal at the top for an idea of what I'm following. Will do. I have had tremendous success thus far on it so I shouldn't doubt the program. Need to follow it through. Thanks.
Peace
BIG45s
Buck Nasty
02-15-07, 10:32 pm
go iso. heres a great gainer. get on a rack where there are catch pins for squats. put the squat bar UNDER the catches with about 225-275 on there. set the catches where you can stand and when you shrug the bar the traps are 3/4 flexed. now your goal is to lift the rack off the ground. no its not gonna happen but your hitting all the motor neurons as you shrug your ass off. do this for 8-12 counts for whatever sets you want. its a bitch and youll probably die. i like these at the end of the trap work cause its a great way to break them down. oh no straps this is a great grip one too
tek52086
02-22-07, 2:31 pm
im a believer in static holds when deadlifting. il set the pins 1 inch below lockout so i basicalyl just stand straight up. i try to add 10% to my max dead when doing this and just go to failture. i think it helps break through mental barriers
i try to add 10% to my max dead when doing this and just go to failture. i think it helps break through mental barriers Thanks will try this. I definately agree with breaking through mental barriers.