10 Size Secrets – Secret 7
Unilateral Static Holds
This is a technique I use on nearly every unilateral exercise – dumbbell presses for shoulders, dumbbell curls for biceps, unilateral triceps exercises, leg extensions, leg curls. On dumbbell presses, for example, I’ll leave one dumbbell in the top position while the other arm is doing reps. I’ll do five reps like that, then switch arms and repeat; then switch back and do four reps with each arm, then three, two and one. So it is 15 reps, but the time under tension is equivalent to 30 reps on each arm. I kind of let got of the standard banging out sets of 10 to 12 reps. Doing unilateral reps with the static holds incorporates more muscle fibers than standard sets because of the greater time under tension and helps stimulate more growth.
Sample Chest Workout:
- Incline Dumbbell Press – 2 to 3 sets of 15 reps per arm and static hold
- Flat Bench Dumbbell Press – 2 to 3 sets of 15 reps per arm and static hold
- Cable Crossover – 2 to 3 sets of 15 reps per arm and static hold