I forgot that precision training site is like a giant Info-mercial now for that machine.
I signed up for the actual program on
www.mystrengthcoach.com, which is the same company. It cost me like 15 bucks a month and it gives you programs, calculates your workout intensity/weight based on past performance, charts your measurments, etc...
It prints out your workouts for you before each session and keeps a log of your workout history.
The best lifts to use Static training for are core lifts with a spotter or Smith machine.
Leg Press (NOT SQUAT - You'll rip a nut in a regular squat rack) I do one-legged 1/4 reps on leg press. This means you never release th guard, but bring the sled down just until it touches the safety guard and extend.
Flat Bench / Incline/ Close Grip Bench In the smith machine
with safetys set - this way ou can even do a negative on your last set with no spotter.
LAT PULL DOWN - Put on a ton of weight and pull it down until you cant move it anymore and hold. Arms/elbows should be at right angle
Cheat Curls Seated - Sit on the bench with a straight bar and put 115-135 lbs on. Lift the bar off your lap to a 90 degree angle and hold. a week or 2 of this and it can stimulate bicep growth that has plateaued.
I haven't been doing Static for the last month. I've been doing high rep high intensity workouts and I'm going to switch back to Static soon. I like to mix it up. I put on 15 lbs of muscle doing static naturally, and now I'm trying to lost some bf% and cut up.
The best thing about static workouts is the fact that you'll have plenty of time left over for cardio and that you'll get stronger every workout and it keeps you motivated.