Max Contraction Training - Fight Forum - MMA - UFC - Boxing - K1

guile · 01-15-2007, 09:35 PM

Has anyone tried max contraction training to build up muscle? After hearing about this aproach to weight lifting a couple times, I started reading a few books about it.

The books claims that holding (maxing out) a weight at the point of maximum muscle contraction for 6 seconds is more effective at building strength and muscle than completing several reps / sets using a full range of motion. It also says that you should take atleast 7 days of between workouts for full recovery and maximum gains.

We tried the first workout, and I must say, it was very easy compared to what I am used to. Somehow 7 days off seems a bit excessive, but I'll give it a fair shot. Just wondering if anyone else has tried a similar program?

Kurtis636 · 01-15-2007, 10:02 PM

I've heard of X-reps where you basically stop and hold at the point of maximum contraction and then negative back to the start point. They're a great thing to mix in as part of your training, and all the research points to it being an effective method. I've never heard of anyone doing only a static contraction workout and 7 days does seem like an excessive amount of rest, but I'd really need to know more about this particular regimen before I judged it.

Crashsti · 01-17-2007, 10:42 AM

i have heard about programs like this. the problem is this, it just is'nt very exciting. you might be able to stick with it for awhile but eventually you're going to get bored with it. you also don't build strength through the various ranges of motion, so your strength gains don't translate to real life activities. do you have the names of the books you have been reading? i am interested in reading more about this.

Jras0001 · 01-17-2007, 12:05 PM

Im sure that the 7 days is just a guideline. Some people could probably take as little as three days rest and be fine where others may need the 7 days to get fully recovered. It all depends on the person doing the training. After you do it for a few weeks, you will get the feel of what your body needs and can tailor the workout to your specific needs.

Crashsti · 01-23-2007, 10:40 AM

i came across a book over the weekend that discusses this. the claim is that by simply supporting a weight that is much to heavy for you to move over a range of motion you can build more muscle than by performing exercises through a full range of motion. its almost one step beyond partial reps. you work with a weight that is so heavy that you can only maybe lower it an inch or two then hold it for 6 seconds. on paper it makes sense, superheavy weight is what it takes to gain muscle. it might be an interesting program to cycle into your regualr workout every 6 months just to shock the system. however i see few benefits to anyone looking beyond just bulking up.