Supramiximal Holds

[StaticShock]

Does anyone have any experience with supramaximal holds? I tried this today on the bench and thought it was a pretty solid exercise. (I pulled it out of the Hammer Down: Strength program for those familiar.)

For those not familiar, a SMH is typically done on the bench or squat and is performed by using 80-125% of your 1 rep max and holding it 2-3 inches short of lockout for 3-5 seconds. (Number of sets varies.) The purpose is to increase maximal strength. The bench press version is typically set up in the squat rack with the bench bar across the safety bars. The bar is set relatively high to limit the amount of up and down travel required as you’re often doing this lift with loads greater than your 1 rep max.

[Doug Funnie II]

I have heard of using them to break through barriers with bench press. IIRC, they stimulate your CNS in such a way that it tricks your body into lifting more. I'm pretty sure that they should only be used occasionally, maybe every 5th workout for that body part.

[wpr101]

It's probably good for increasing your overall max and getting used to handling that weight. I've read it is not that good to incorporate into every workout. Once you do it a few times the benefits will not be as great as they were initially.