A couple of thoughts. You can grow bigger from posing if you can maintain the flex for at least 7 minutes. You can gain strength rapidly if you can, and this potentially dangerous, produce your absolute, to near absolute maximum effort for 11 seconds. So, there you go, the seven minute rule and the 11 second rule. For the former one can also just hold a 40% or a little more, of max weight in the contracted position of an exercise for 7 minutes, which is an eternity when you try it. Try it holding a pullup in the up position for 7 minutes. Eventually, unless you raise the weight, 7 minutes will not be enough, and the duration may be either extended to 15-21 minutes, or the effort repeated 2-3 times. A slight, slow movement, during this prolonged contraction is probably safer, as there is a danger of raising the blood pressure too high, which is also a very real risk with attempting maximum effort for 11 seconds. People have been known to suffer strokes trying to raise stuck windows or shoveling heavy wet snow. Feel free to call bs on this, but it worked for me exceptionally well. Also, a variation is to use a very short range of motion doing conventional exercises, or shaking the weights about a half an inch as one proceeds through the full range of motion. But the best way I have found, no matter how one trains, is to avoid injury in order to maintain a day to day consistency of training.
Posted on: Thu, 25 Dec 2014 20:40:12 +0000
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