Peak Contraction

[OuchThatHurts]

How many of you squeeze at the peak of the concentric phase of any particular movement? Some people will even pause for a moment. I have never done this. Does anyone do this and if so, did it benefit?

I've heard it since back in the day for nice peaks - good bellies.

Old school myth or worthwhile change-up?

 

[dragonfire101]

How many of you squeeze at the peak of the concentric phase of any particular movement? Some people will even pause for a moment. I have never done this. Does anyone do this and if so, did it benefit?

I've heard it since back in the day for nice peaks - good bellies.

Old school myth or worthwhile change-up?

Good to see you posting...

I use to always use train heavy, with moderate speed reps and long rest between sets 2 min minimum.

Training partner now is 50 looks better than almost everyone at the gym and was top amateur back in late 80s early 90s.

He does all reps moderate, but slows down at contraction and squeezes every rep. He also only rest about 1 minute between sets.

I can't use as much weight, but starting to notice more dense muscle fiber. That's how this guy looks. His muscles look different from others. That mature muscle look if you know what I mean (harder look).

 

[Bolan]

Squeeze the snot outta them bro. Just like your Flexing.

 

[terryd5150]

Welcome home, stranger.

 

[OuchThatHurts]

Well I know you guys have seen the amount of people using these shotgun reps these days - no peak contraction or extension

[edit Thanks guys... been a long year. Good to be back]

 

[SOCOM]

I've tried this while doing curls on the Hammer Strength Bicep Curl machine. I feel I put more tension on the bicep while using less weight. I also been suggested to keep my wrist bent down and pull with my wrist to add more tension havent tried it though..squeeze the fun out of it!

 

[repmks]

i like using very heavy weight and try to keep it up there on curls and resist on a slow negative. i actually feel this the best with the ez curl bar and a shoulder width grip.

the light weight stuff doesn't do much for me. idk if its because i dont have the best genetics for arms but i try to force them to grow by getting stronger and using heavier weight.

 

[OuchThatHurts]

Don't get me wrong, I think it might be something to try but it's one thing to do something on bicep curls (which I rarely even need to do) and say a squat or a leg press. I usually keep in constant motion not fast but not slow either. I might have to give it a try.

 

[FRKNHUGE]

i do this on some stuff bro, say my tri's, they do look denser, not as full. idk how im tryn to say this.
ill use lighter weight usually at the end, like i do my heavy shit, then go to single arm cable pushdowns, squeeze the phuk out of them with like 150 on the stak for 10-15 then done

frk

 

[Flex2019]

For me it depends on the movement. I tend to do it a lot on more isolated movements - dumbbell curls, pushdowns, leg extensions, etc. I find a squeeze/pause at the peak of the rep helps keep my muscles dense, and I find that I have better/deeper striations when I train this way.

 

[aeliop]

Yes

I like to do dumbell curls with an incline bench @ 70 degrees. Facing the bench, I rest my chest against the top of the bench, with my neck and head over the top. I feel this allows for a greater motion at the top of the movement, I add to this by squeezing for a second or two at the top.

When I do dips with an emphasis on the triceps I always hold and squeeze at the top for at least 1 second.

Any bodypart I train, on completion of training, I flex and hold the muscle for at least 1 minute.

 

[Lenny]

I like to do dumbell curls with an incline bench @ 70 degrees. Facing the bench, I rest my chest against the top of the bench, with my neck and head over the top. I feel this allows for a greater motion at the top of the movement, I add to this by squeezing for a second or two at the top.

When I do dips with an emphasis on the triceps I always hold and squeeze at the top for at least 1 second.

Any bodypart I train, on completion of training, I flex and hold the muscle for at least 1 minute.

Yes, agree on that type of squeezing of the muscle for a full, nice contraction...I always thought it was a waste of time to just go through the motion for the sake of the motion of the movement. Find a challenging load, feel the muscle work, do your best to hold form, and squeeze for an extra second or two to get that mind/muscle connection thing going. Progress on load and still learn to control the movement to benefit the targeted muscles. Or at least try this on some of the exercises your perform, especially the isolated exercises.

 

[brineal]

its a good question, how much can squeezing at the top of say, a bicep curl do? when the muscle fiber is at full contraction, it generates almost no force, so what physiological mechanism would make this of benefit?

 

[almard]

It dosen't do shit to me..........It may works for Arms but you still need to lift a heavy wight....

 

[IRON37]

slowing/controlling my curls definately had a noticeable change for me. I used fairly heavy weight too.. which could be the real reason lol. Man Im sure I was makin some weirdass faces though. LOL and am I the only person the bashes himself in the head accidently on preacher curls?? Come on now..

 

[oldfella]

Welcome back OTH!!

Being one of the old school trainers I do believe that muscular density or that really thick look comes from heavy poundages and solid contractions in the critical portion of the lift. A brief hold in the contracted position and then a good controlled release or negative will add wonders to the actual look and feel of a muscle.

At my gym there are guys that look bigger but when they come near me the density is what is most noticeable. Just the thickness alone makes me look so much bigger than they do. Others tell me this all the time since I really do not think I am that big. But at 6' and 120kgs I guess that is not really small either. And no not in condition either!!!