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Supramaximal bench press

wollff

Level 1 Valued Member
Your opinion on next thing:
Is it possibile to build good amount of strength and will that strength be trough full range of motion or just at one point and 15 degree angel with supramaximal static hold bench press in upper position 3x10 sec. starting with weight you can hold for 5 sec. first set and build to 10 sec. first set then add weight.
 
Your opinion on next thing:
Is it possibile to build good amount of strength and will that strength be trough full range of motion or just at one point and 15 degree angel with supramaximal static hold bench press in upper position 3x10 sec. starting with weight you can hold for 5 sec. first set and build to 10 sec. first set then add weight.
Static or isometric holds tend to build strength in the angle trained (+ or - a few degrees) and at all shorter muscle lengths. Holding it at or near your lockout might help mentally but there will be very little adaptive response.
 
Static or isometric holds tend to build strength in the angle trained (+ or - a few degrees) and at all shorter muscle lengths. Holding it at or near your lockout might help mentally but there will be very little adaptive response.
That way i build up my pull ups from 50 kg static hold upper position to 90 kg and my 1 RM go higher
 
just at one point and 15 degree angel with supramaximal static hold
Angle Specific

While some strength is increased a different angles, strength is primarily increased at the Specific Angle it is trained.

As per...

Static or isometric holds tend to build strength in the angle trained (+ or - a few degrees) and at all shorter muscle lengths. Holding it at or near your lockout might help mentally but there will be very little adaptive response.

Isometric Strength Training Protocol

A well written and executed program Traditional Isometric Strength Training Program revolves around Static Hold at three different angles in a movement.

Bench Press Example

1) Bottom Positon

Right off the chest position.

2) Mid Range

Apperoximately 3-4 inches off the chest.

This Isometric Position is usually the most important because it is where the Sticking Point is.

Sticking Point

Dr Tom McLaughlin (PhD Exercise Biomechanics/former Powerlifter) determined that in the Bench Press that the Sticking Point is approximately 3-4 inches off the chest.

This applies to the Squat and most Conventional Deadlifters; approximately 1/3 off the bottom of the movement is where the Stickig Point occurs.

Bench Press Upper Point Isometrics

It is primarily going to increase Top End Strength and minutely develop your Sticking Point Strength.

Top End Strength doesn't mean much if you cannot get it past your Sticking Point!

static hold bench press in upper position 3x10 sec. starting with weight you can hold for 5 sec. first set and build to 10 sec.

Maximum Strength

Maximum Strength is innovated and developed with Isometric Hold of around 5 seconds, not longer than 10 seconds.

Fast Twitch Muscle Fiber

"Super" Fast Type IIb/x and "Strength" Fast Type IIa are exhausted in seconds. Like a Shooting Star, they burn out quickly.

ATP (Adensonice Triphosphate)

Fast Twitch Muscle Fiber run off ATP.

The majority of ATP is depled in approximately 10 second or sooner dependent on the Intensity of the Movement; Fast Twitch Muscle Fiber run out of gas.

Your Strength (Force Production) drop quickly. The Fast Twitch are no longer working and being trained.

Fast Twich Muscle Fiber Recovery

ATP Muscle Restoration occurs as follows...

1) 50% in around 30 seconds.

2) 79% in approximately 45 seconds.

3) 100% in 3 minutes plus.

Thus, one way to ensure Strength is optimized is with...

Cluster Repetition Set Training

This is often referred to as "Rest- Pause".

1) Perform an Isomteric Repetition,

2) Rest for 15 second or longer.

3) Then Perform another Isometric Repetition.

4) Repeat the above sequence for approximately 5 Repetition Cluster Sets.

5) Rest 3 minutes or longer, then perform a couple of more Custer Repetition Sets.

Amount of Recovery Time Between Cluster Repetition

The amount of Recovery Time between Cluster Repetition is dependent on Fatigue.

The key is to ensure that strength is optimized is to allow Fast Twitchle Fiber ATP Restoration need to occur.

As little as 15 second of Rest between a Cluster Repetition Set ensure some ATP is replenished to the Fast Twitch Fiber; refuels them.

first set then add weight.
Functional Isometrics

Functional Isometrics is one of the most effective method for increasing Strength, expecially at an individual Sticking Point.

Functional Isometric is employed by adding weight to each Bench Press Set. Then driving the bar into pins on a Power Rack and performing an Isometric.

The Periodization Training Cycle needs to progressively increase the Top Bar Weight each week in performing the Isometric.

As this National Strength and Conditioning Research states...

"Functional Isometrics as a way to build strength at the weakest point in the range of motion."


Functional isometrics entail performing a dynamic contraction for four to six inches (10.2-15.2 cm) of a movement; at that point, the resistance hits the pins in a power rack. The lifter then continues to attempt to lift the resistance with maximal effort for five to seven seconds.

The objective of this system is to use joint angle specificity to produce increases in strength at the weakest point in the range of motion.
,,, The use of functional isometrics in conjunction with normal resistance training (i.e., dynamic and constant) has been shown to cause significantly greater increases in 1RM for the bench press compared with normal resistance training alone.
 
I have one more qustion on isometrics can 3 position down mid and upper position in bench press build up strength trough full range of motion because STRENGTH TRANSFER, let say you do 3 positions x 3 iso hold for weight you can comfortable hold for ten seconds les say your 10 sec. max is 100 kg you start with 90 kg add 1 kg weight every workout will that build strength to pass that 100kg max for 10 sec?
Obviously 1 RM will be smaller than the weight you can hold but will go up?
 
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I have one more qustion on isometrics can 3 position down mid and upper or 5 position in bench press build up strength trough full range of motion because STRENGTH TRANSFER like CT said, let say you do 3 or 5 positions x 3 iso hold for weight you can comfortable hold for ten seconds les say your 10 sec. max is 100 kg you start with 90 kg add 1 kg weight every workout will that build strength to pass that 100kg max for 10 sec?
Obviously 1 RM will be smaller than the weight you can hold but will go up?
Just train isometrically at the bottom range, just off your chest. You'll get stronger through the entire range.

Don't think of it as "training angle" or "degree", think of it as muscle length. You gain strength at the trained length and all shorter lengths. As close to a stretched length as you can and still generate a maximal effort.

Additional lengths are fine but you're better off just doing more work at long length. The shorter the muscle at exertion the less effective isometrics become.
 
Just train isometrically at the bottom range, just off your chest. You'll get stronger through the entire range.

Don't think of it as "training angle" or "degree", think of it as muscle length. You gain strength at the trained length and all shorter lengths. As close to a stretched length as you can and still generate a maximal effort.

Additional lengths are fine but you're better off just doing more work at long length. The shorter the muscle at exertion the less effective isometrics become.
How much of that will transfer to concentric strength?
If you do 100kg for 5 seconds and build up to 10 seconds then add weight and start again. So the position in wich muscles are more streched is better for holds?
 
So the position in wich muscles are more streched is better for holds?
Yes.
Personally I would lock the bar using safety pins, cargo straps etc, squeeze in under the bar and just do overcoming isometrics - "as hard as you can push", breathe throughout.

Exert maximally on the exhale, attempt to hold as much of that force as possible on the inhale. With exception of long duration, gravity resisted isometric holds (which I have very little familiarity with), your isometric efforts should be 70% or more of your max capacity. To me, their real value kicks in using them at 100%.

3-5 sets of between 10 and 20 seconds or so a few times per week will boost your capacity, either 1rm or reps at a given submax load. It could take a few weeks. When I first started in I tested at about 6-8 weeks IIRC and everything had improved about 25%. It did not continue improving at that rate, but there was an initial notable boost that did not begin to diminish for about a year of doing only isometrics.
 
train isometrically at the bottom range, just off your chest. You'll get stronger through the entire range.
Angle Specific Position

An Isometric Hold at the bottom or top part will provide some increases of strength at other ranges of the movement.

However, greater strength will be developed more so at the Specific Angle it it is trained.

Thus, an Isometric Bench Press off the chest will increase greater strength at that bottom angle to a greater degree than the top end position.

An Isometric Bench Press performed at the top end poisition will develop greater strenght at the angle than the bottom position, just off the chest.

As stated...

Static or isometric holds tend to build strength in the angle trained

The Strength Benefit

The fact is that Isometric Angle Specific Angle Training allows an increase in Stremgth at the Sticking Point in the Bench Press (any movement).

Increasing Strength in a Sticking Point ensure an individual 1 Repetion Max will increase.

3-5 sets of between 10 and 20 seconds or so a few times per week will boost your capacity,
Maximum Strength Isometric Contraction Time

Maximum Strength is optimpally innervated and developed with Isometric Holds of around 10 second or less.

While some Strength can be obtain with Isometric Hold of 20 seconds, they are less effective than Hold of 10 seonds or less.

isometric efforts should be 70% or more of your max capacity. To me, their real value kicks in using them at 100%.
Isometric Intenisty Progression

Isometric Intensity Progression needs to be implemented like Traditional Strength Training Sets.

With each Isometric Set gradually ramp of the Intenstiy with the Final Set being an all out effort.

The Exception

If Traditional Bench Press Training Sets have been performed prior to Isomteric Bench Press Hold, less of a Warm Up Progression is necessary.
 
Angle Specific Position

An Isometric Hold at the bottom or top part will provide some increases of strength at other ranges of the movement.
The research regarding angular specificity is something of an incomplete picture depending how the intervention is structured. For myself, have noticed some striking differences in overall effectiveness of a given isometric hold depending on muscle length, with the longer length holds always (always!) proving superior for strength through the dynamic range as well as for hypertrophy. This can go so far as to induce or force a slight stretch into the muscle at maximal contraction effort if at all possible. My personal recommendation is to not bother with training a muscle at anything but the longest practical length baring reasons of medical necessity/rehab, or curiosity.


"...The least specificity was observed in the group that trained in the lengthened position L25 (25⁰); an MVC improvement as significant as for the training angle was found at three adjacent angles (50, 80 and 100⁰).



"Further analyses indicated that exercising in the lengthened position for the quadriceps femoris muscles (90° of knee flexion) produced increased torque across all angles measured and appeared to be the more effective position for transferring strength and EMG activity to adjacent angles following isometric training as compared with the shorter positions of the muscle (30° and 60° of knee flexion)."
 
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The research regarding angular specificity is something of an incomplete picture
The Incomplete Picture

The incomplete picture is that Top End Isometric Holds at the end all in the development of Maximum Strength optimally developed in the lower part of a movement.

If that were true, them performing Heavy Partial Range Movement in Quarter Squats, Quarter Bench Press and Deadlift Rack Pull optimally develop strength in the hole of a Squat, off the chest in the Bench Press and off the floor in a Deadlift.

While Top End Maximum Strength via Isometrics or Partial Range Movement may assist in the Lower Part of a Movement. it does not specifcally address the...

Sticking Point Issue

Overcoming the Sticking Point in a Movement...

1) Sticking Point Movement Training

a) Isometric Angled Holds Specifically Increase Strenth at the Sticking Point.

b) Functional Isometrics Holds


This involves Progressive Bar Loading; driving the weight from the Lower Pin into the Upper Pin.

One of the main benefits is it allows individual to use the Weight to measure how they are doing.

c) Crane Scale Force Measurement

An alternative to that is to use a Crane Scale that will allow an individual to see how much force they are producing.

Multiple post on this StrongFirst Forum have addressed this.

2) Partial Range Sticking Point Movement

This approach allows a lifter to increase Maximum Strength specifidally at the Sticking Point.

Halting Deadlift Example

For individual who's Sticking Point is coming off the floor, this exercise specifically addresses it.

One of the best example of this, previously noted on the StrongFrirst Forum, is how Anna training with Halting Deadlift increased her Deadlift.

3) Power Training

The development of Power in a Movement is one of the keys to increasing an individual 1 Repetition Max.

"A body in motions, tend to stay in motion."

The greater the amount of Force Produced before hitting the Sticking Point, the more like a lifter is succeed.

Power is essentially the grease that helps a lifter slide through their Sticking Point.

4) Technique Changes

This amount to "Playing To Your Strengths".

Mike Bridge Bench Technique Change

One of the most interesting pieces of reach from McLaughlin (PhD Exercise Biomechanics) was on how Bridges increased his Bench Press World Record without getting stronger...

"Mike Bridges added 60lbs to his bench in a year (386 to 446) by altering his bar path to dramatically increase the minimum force he could exert on the bar. ,,, This is the hallmark of more efficient technique: minimum force during the movement approaching maximum force."

Thibaudea and Bryant on Sticking Point Training

Two of the best Strength Coaches in the game utilized Sticking Point Training because it specifically addresses the issue.

Both base their informaiton of Research and Anecdotal Data on with athetes train.

Ismetriccs-Underrated Training Tool
Chris Thibaudeau


During isometric exercises, strength is gained mostly at the trained joint angle. There is a carryover of about 15 degrees both sides (before and after the angle being trained) but the further away you are from the trained angle, the lesser the strength gains are. While this can be seen as a downside, it can also be beneficial since it allows you to target a specific portion of the range of motion. If you want to fix a sticking point or emphasize strength in a certain position, for example.

Obliterate Deadlift Sticking Points with Isometrics
Josh Bryant



Isometric Muscle Strength Training.



Isometric exercises increase strength the most approximately 10 degrees on either side of the joint angle at which the exercise is performed.133-135,163-165 Therefore, with isometric strengthening, exercise should be performed at multiple angles every 20 degrees to achieve strength throughout the ROM.

Summary

The belief that Isometric Training only at the Top End of A Movement will increase Sticking Point Strengthamout to, "One Size Fits All".

When it come to Isomterics or anything else in life that isn't the case.
 
Summary

The belief that Isometric Training only at the Top End of A Movement will increase Sticking Point Strengthamout to, "One Size Fits All".
I did not say the top end, that would be with the muscle at its shortest length. One should train the lowest portion the ROM, or the one with the muscle at long length. That will never be the top end.

Too much of what you are quoting is outdated or unsupported bro-science dogma based on a handful of studies that failed to connect the dots as accurately as the ones I linked.

This is further complicated by a relative lack of anecdotal evidence from people who have trained exclusively with isometrics for more than a few weeks at a time.
 
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If that were true, them performing Heavy Partial Range Movement in Quarter Squats, Quarter Bench Press and Deadlift Rack Pull optimally develop strength in the hole of a Squat, off the chest in the Bench Press and off the floor in a Deadlift.

There is evidence that if this were done at long muscle length it might do just that. There will be issues with coordinating breathing to the movement without hyperventilating.


"Results showed that the INITIALROM group presented a greater relative (hypertrophic) increase than all groups at 70%, and at 50% and 60% the increases were greater than FINALROM, FULLROM, and non-training control (CON) groups. Moreover, FINALROM group presented similar changes compared to the CON group at 60% and 70%. In regard to 1RM... no group showed greater (strength) increases than VARROM or INITIALROM, regardless the ROM tested."
 
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