Static Holds - Mike Mentzer

Lifting Weights A Waste of Time?

Is lifting weights a futile endeavor? Perhaps, considering the potential benefits of emphasizing static holds. Instead of the conventional approach, consider holding the weight in a contracted position and lowering it under meticulous control. Delving into the realm of static holds could provide you with a novel perspective on optimizing your strength training routine.


How Do Static Holds Work?

Static Holds operate by subjecting the muscles to unrelenting tension over an extended period. The isometric contraction that arises from holding a weight in a fixed position propels muscle growth. This unique form of exercise engages muscle fibers gradually, enhancing muscle endurance, and amplifying strength. Additionally, the static holds boost blood flow to the muscles, facilitating the delivery of vital oxygen and nutrients.


Benefits of Static Holds

The advantages of incorporating Static Holds into your workout routine extend beyond the realms of traditional resistance training. Embracing isometric training offers a plethora of benefits:

1. Increased Muscle Mass: By subjecting the muscles to sustained tension, Static Holds stimulate muscle growth, breaking down fibers for enhanced development.

2. Improved Strength: Gradual recruitment of muscle fibers during static holds enhances endurance and strength, contributing to overall physical prowess.

3. Reduced Risk of Injury: With minimal strain on joints, Static Holds present a low-impact alternative, making them suitable for individuals with joint concerns or injuries.

4. Increased Mental Focus: The concentration required to maintain a fixed position fosters mental strength, translating to improved focus in various aspects of life.

5. Time-Saving: As a quick and efficient exercise, Static Holds prove invaluable for those with busy lifestyles, providing an effective workout in a short timeframe.


Incorporating Mike Mentzer Static Holds into Your Workout Routine

To maximize the benefits of Static Holds, consider the following tips for seamless integration into your workout routine:

1. Perform Static Holds at the End of a Workout: Given their intensity, Static Holds are most effective when included towards the conclusion of your workout session, after primary exercises.

2. Choose the Right Weight: Opt for a weight that challenges without compromising form. Initiate with a manageable weight, progressively increasing as strength improves.

3. Start with Short Holds: Begin with brief holds of 10-15 seconds, gradually extending the duration as your strength and endurance advance.

4. Try Static Holds for Different Muscle Groups: Explore the versatility of Static Holds by incorporating them into workouts for various muscle groups, ensuring a comprehensive and balanced training routine.



In conclusion, Static Holds emerge as a potent tool in the arsenal of bodybuilding techniques. By strategically implementing these holds into your workout routine, you can unlock the door to increased muscle mass, enhanced strength, injury prevention, heightened mental focus, and efficient time management.
Back to blog
High Intensity Training Program


We realized that we only have so much energy to spare before we have to recharge our batteries.

We only have so much time to spend in the gym due to work, family, friends and responsibilities.

Knowing that time and energy are limited resources, it only makes sense to make the most of them, right?

That’s exactly what High Intensity Training does.

It is designed to reach the point where the maximum muscle growth can occur without ‘spilling over’ and wasting precious energy.

Energy that could be used to aid the recovery process.

That way each workout is short, intense.

Our High Intensity Training can be summed up thusly:

Low Volume

Heavy Weight

Adequate recovery

Train to Muscle Failure

This High Intensity Training is low volume but pushes your muscles to the absolute limit and beyond..