Q: In the “X Factor” interview at X-Rep.com, Jonathan says you guys tried a static contraction at the end of isolation exercises with only mediocre size results. But I just got the X-Rep Update #1 e-book, and you’re recommending them. Why have you found static holds more effective now than in the past?
A: When we first used static contraction many years ago, we did them on contracted-position exercises, like leg extensions, holding the flexed position for as long as we could after full-range exhaustion. That’s a hold after a number of regular reps. We got good gains, but later that hold at the end of a set evolved to X Reps on the big midrange exercises instead of isolation moves, and that worked much better at building bigger, fuller muscles.[Read more…]