How I Use Static Reps to GROW!

today we're going over some training to positive failure as well as covering how to use static contraction training to increase that muscle mass of yours get ready get set because here we go hi i'm john hart welcome back to mr america heart so today i'm giving you a little peek into how i use static holds in my workout a few of you guys have asked and girls have asked how does it look like how do i calculate the weights all of these things static holds first of all are a way of using the weights to increase the intensity on the muscle fibers to get more muscle fibers engaged at any one moment in time so when we can lift a weight and lower weight for let's say six repetitions and that set takes i don't know something like 25 seconds let's say between 20 and 40 seconds is where we want it on the biceps or where i want it on the biceps for when doing that on my weight stack over here i have a low cable pulley set up over here next to my preacher curl preacher bench which is right behind me and when i get in that position to do the curl i'm going to have 36 kilo on the first set and i'm going to try to get somewhere between 6 and 10 repetitions today it'll be at the lower end because i just bumped the weight up from my usual my weight stack on this uh on this machine goes up in pretty big jumps as far as the kilos go so i kind of have to work with it so today i'm going to be making a little bit of a jump and i'll just use the 36 kilo going for six reps let's say and i'll be using a three second negative a one to two second positive and i say one to two second positive because as i fatigue it's going to take a little bit longer to lift that weight up of course the first rep is probably going to be the fastest one of all of them at about a second lift or concentric lift and the rest of them will be progressively slower as it goes so i'm looking to get three second a one to two second positive uh you see i'm sweating right here because i'm writing the most workout so that will give me at let's say six repetitions that'll give me something along the lines of