For this final part, you'll be doing either lockout static holds or contracted position isometric holds (whichever you prefer and whichever best fits your goals or available equipment).

The best example of this for chest is doing a lockout bench press, just holding the very top position of the bench press with very heavy weight (over and above your 1 rep max weight) for 30 seconds.

This is best for a strength focus because it also works the connective tissue (tendons and ligaments) and preps your nervous system for using heavier loads.

You'll do 3 sets of a 30 second hold (whichever method you choose), not going to failure but definitely pushing hard.

Take about 2-3 minutes rest in between holds. If you're doing the heavier, compound exercise lockout holds, go with 3 minutes rest. If you're working a smaller muscle group or using an isometric contracted-position hold, you can go with 2 minutes or so.

 

Click here to discover how Lockout Holds can be used strategically to strengthen and even HEAL connective tissue...