Recently, among fans of strength training quite often you can hear such a term as statodynamics. And if for a beginner this will serve as an occasion to study an exercise unknown to him, then regulars at gyms can not only discuss this technique, but also argue about it. To begin with, we will analyze the term itself. Statodynamics is one of the methods of strength exercises, in which the muscles are in a constant tone, the exercise is performed in partial amplitude for 35-40 seconds.
It is one of the most interesting techniques that was developed and applied by the Japanese in the eighties of the 20th century. The athlete during the training with a rubber tourniquet blocked the blood flow and performed a series of exercises to achieve muscle pain. And only with time, delving deeper into the study of this method, it became clear that if you perform movements in a short amplitude, you can achieve the same result, but you can do without a tourniquet. Bodybuilders of the golden era actively applied the principle of continuous tension, while neither the velocity of the projectile nor its weight were of particular importance. Attention was paid to constant muscle tension, the number of approaches and minimal rest between them. In our country today, this technique is better known under the name "Seluyanov's statodynamics."
Effects on muscle fibers
The main task of statodynamics is to influence slowly contracting fibers to improve the aerobic capabilities of the body and, of course, develop strength. In a simplified version, it looks like this:
due to clamping of the capillaries, oxygen starvation of the muscle fiber occurs, this activates the decomposition of glucose without the use of oxygen (anaerobic glycolysis). Because of it, in turn, oxidative muscle fibers (OMF) are acidified faster with lactic acid, which is impossible to achieve during the usual strength training. And when relaxing, muscle and blood flow to the muscle in a rapid flow, triggering muscle growth.
Subtleties of statodynamic training
For a better understanding of this technique, it is necessary to study its main differences from classical training:
the duration of the load varies between 30-45 seconds. This is an important point, since if it is reduced, acidification will not occur, and increased time can adversely affect muscle growth;
the range of motion should be short so that the muscle is in constant tension, thereby constricting the vessels;
the speed between static and dynamic effort varies from high – 1 sec per repeat, to low – 3-5 sec per repeat;
weight should be no more than half of that taken for a one-repeat maximum;
the presence of failure in the target muscle group due to strong acidification, which manifests itself in the form of an unbearable burning sensation;
rest between series should be at least ten minutes, this is necessary for the complete removal of the decay products and lactic acid from the muscle. And if you make the rest active, bringing the pulse to 120 beats per minute, then you can speed up the withdrawal of the latter;
timing for statodynamic training is very important. Due to the fact that a large number of hormones enter the cell, for starters it is advisable to isolate them with the help of a power load, therefore, statodynamic exercises are performed after it;
performance with limited rest between sets within 40 seconds;
the use of rubbers during an effort helps to better maintain muscle tension.
Pros of statodynamic training
This technique has many advantages that I have for its use in my training, here are the main ones:
security. Due to the fact that in this training option you can work with small weights and in a small amplitude you can avoid injuries and save joints;
concentration on the target muscle group allows you not to disperse your efforts, but rather concentrate them;
suitable for most athletes, regardless of their age, gender and level of training;
time and place of execution do not matter, since there is no need for additional equipment (for example, squats and push-ups);
accurate determination of the moment of achievement of the goal occurs at the time of an unbearable burning sensation;
blood pressure does not increase, since breathing is free and does not hold;
wellness effect. The use of this technique favorably affects the human hormonal background, which leads to the strengthening of immunity, rejuvenation of the body, restoration of ligaments and joints and, of course, adds vitality.
Consider several techniques for performing exercises in statodynamics.
And the first of them will be squats. Starting position – squatting to the parallel with the floor at a right angle, then we get up 10-15 degrees and return to the starting position, and without interrupting, we repeat the previous action again. The movement is carried out at a slow pace, for a minute, but can be reduced to 30 seconds. Thus, muscle tension is maintained throughout the work. An unbearable burning sensation in the muscles should occur, however, if it did not appear, then after a 30 second break, the approach should be repeated.
The signal to achieve the goal will be the very “fire” in the muscles.
Performing a bench press, the athlete’s work takes place in the middle of the amplitude and it looks like this: a sharp rise up, while the elbows do not straighten completely, then slowly return to their original position, barely touching the chest. And so until there is a failure in the form of burning.
During push-ups, do not lie on the floor. Lower slowly, rise sharply.
Press. Starting position – lying on your back, knees bent, hands laid back behind the head, not crossing fingers. When the body is fully raised, the elbows remain flat, the fingers do not close, then slowly return to their original position without touching the floor.
In general, almost any exercise can be performed in statodynamics, and training programs are generally available for athletes of any level of training. The main criterion is – do not relax the muscles, perform slowly, do not fully extend the limbs.
Statodynamics in bodybuilding
In bodybuilding, this training system is gaining more and more popularity, as it is considered one of the best for the growth of contractile threads in red muscle fibers. It can be introduced into the training process in three ways: simple, averaged, and complex. In a simple version of the statodynamics, a mesocycle is given, for example, a month, during which work occurs with small weights and the gradual addition of repetitions. In the second version, a breakdown occurs, where the first week is devoted to strength training, and the second to statodynamics. And the third, most difficult implementation option is the periodization of loads in one microcycle.
It looks like this: a workout is carried out with a large burden on a specific muscle group, then a break of 2-3 days is made and after rest, work begins on the same muscle group in a statodynamic mode. Or you can use this method: in the first half of the workout, work is underway with great weight, in the second – in statodynamics.
Statodynamics according to Seluyanov
In Russia in 2014, this technique was popularized and modified by V.N. Seluyanov, candidate of biological sciences According to him, it accelerates the process of forming a dream figure – with muscles and a beautiful relief, and also significantly improves the degree of endurance of the body.
Viktor Nikolaevich suggested using statodynamics to complicate simple bodybuilding exercises, which in the end will be more effective.
Thanks to Professor Seluyanov, today many professional athletes practice this method, including Stanislav Lindover, who, by the way, back in 2012 made fun of this technique.
Differences from Pumping
Due to the great similarity of statodynamics and pumping, they are often mistaken for the same technique. However, there is still a difference and it consists in the form of muscle failure. So, if in the first case it occurs due to an unbearable burning sensation in the muscles, which is formed through prolonged muscle tension, in the second case, the failure occurs as a result of the inability of the muscles to contract, since all energy resources have been spent.
Given all of the above, it can be noted that this technique is the least traumatic and quite effective, therefore it is not prohibited for athletes of any level of training. However, an important point is that experienced athletes can experiment with weights, approaches and more. But beginners need to clearly plan their training schedule and listen to the sensations that arise, so as not to overtraining, as this can lead to a number of unpleasant complications: psychological discomfort, decreased immunity and non-muscle pain.
Summing up, we can conclude that statodynamics is a simple technique and if it is performed correctly, then the result will not be long in coming.
VKontakte Facebook Twitter