Intense TIMED STATIC CONTRACTION (with timer)

Timed Static Contraction

Using an actual timer to perform EXACT HOLDS!

During TSC, the subject contracts against an effectively immobile source of resistance such as a movement arm that has been locked into a fixed position or is held motionless by an instructor or training partner. 

This is different than SH where the subject holds and attempts to resist the negative movement of a barbell or machine's movement arm.

TSC is best performed on MedX exercise machines whose movement arms can be locked into position at any point over the ROM. This is also possible using special machines with conventional weight stacks that allow an adequate amount of resistance to be pinned with the movement arm in the desired position, preventing further positive movement. When using machines that do not provide a means of locking the movement arm into position it can be held motionless by an instructor or training partner. TSC can also be performed using manual resistance for many exercises. TSC is safer than SH since the use of a fixed rather than moveable resistance requires no inter or intra personal transfer of a movement arm or barbell.

Starting with a minimal effort, the subject gradually increases the amount of force he is applying until he's contracting about half as hard as he believes he can, and continues to contract against the resistance at this level of effort for approximately one minute. After one minute he gradually increases the intensity of contraction to what he perceives to be almost a maximal effort. After another 30 seconds he gradually increases the intensity of contraction to a maximal effort which is sustained for the last 30 seconds of the exercise. After this the subject should very gradually reduce the intensity of contraction over the period of a couple of seconds, rather than suddenly let off. It is just as important to gradually reduce the intensity of contraction as it is to apply it in a gradual and controlled manner.

The procedural sequence for TSC is as follows:

Gradual increase of contraction from 0% to perceived 50% effort: ~5 secondsContraction against resistance at perceived 50% effort: 60 secondsContraction against resistance at perceived near maximal effort: 30 secondsContraction against resistance at maximal effort: 30 secondsGradual decrease of contraction from maximal to 0% effort: ~ 5 seconds

Although TSC may sound easy, when properly performed it is extremely intense and capable of producing an extremely deep level of muscular inroad. 

A particular disadvantage of TSC is that unless it is performed on MedX testing equipment, there is no objective or accurate means of measuring exercise performance or progress. Since the subject is contracting against a fixed object rather than resisting the pull of gravity on a barbell or the back pressure of a machine's movement arm there is no way to quantify resistance.