I train Kung Fu in … If you only have time for 1 or 2 days to exercise, […] Going slowly also requires extreme focus, adding a meditative … One week train with a slow rep speed. Subjects completed two workouts designed to train all the major muscle groups, one using a traditional training speed and the second using the super slow method. An ideal super slow weight training exercise would be performed for 2 to 3 set of up to 2 minutes of continuous work. When performing a slow rep, the positive phase should last for around four seconds. When researchers from George Washington University Medical Center compared slow speed with traditional speed training, they found significantly greater strength gains with the latter [2]. In fact, just three or four slow reps can often be as challenging as twenty fast ones. You may even reach 1/2 the JAI level of Jessica herself. The pace: 7—10 seconds on both the positive and negative portions of each rep. The other half did "fast speed" reps where they took a second to lift the weight and a second to lower the weight. So if you’re already thinking about swapping all those fast-paced burpees you do for this, same. This, apparently, is all the stimulus your muscles need to grow. Click HERE to go back to the SIZE SECRETS main page >>, Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Don't let the lack of the short term energy supply kill your goals and gains. Find a way to use both slower and faster reps into your workout and get the best of both worlds. Both workouts lasted 29 minutes. If you seek alarming rates of muscular development, there are two primary mechanisms that you should be concerned with: 1. 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Incorporate the slow rep training approach today in your strength training routine and feel a new pump in every workout. The workouts consisted of the standard 3 sets of 8 reps (of which the 8th rep constituted failure). A typical workout lasts less than 30 minutes, and you do just one or two each week. One-Arm Reverse-Grip Pushdowns | SETS: 3-4 | REPS: 3-6 reps* *Perform every rep with a speed of 5–10 seconds on the concentric portion and 5–10 seconds on the eccentric. In other words, despite the big difference in time under tension, the slow speed group gained less muscle than the group using a traditional lifting speed. Both workouts lasted 29 minutes. In fact, trials conducted at the University of Wisconsin-La Crosse [3], Ohio University [4] and the University of Oklahoma [5] all show that super slow training fails to deliver faster strength gains than regular training speeds. In many cases, it’s performed substantially worse. Taking 10-20 seconds to complete a rep may very well make your workout feel a lot harder. Exercising with low weight and many reps can help you build muscular endurance and reduce risk of injury. If you want to learn what science has to say about the “slow reps vs fast reps” debate, then you need to read this article. Research carried in the Journal of Strength and Conditioning Research also shows that super slow training has a smaller metabolic cost than traditional lifting speeds [10]. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Slow rep training will add variety and mix up your weight routines. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. It is also good if you only have very modest fitness goals and have a very time-constrained schedule. You can use it to maximize your rate of muscle growth while you gain weight, or to retain (or even gain) muscle mass while you chisel away the fat. It takes you much longer to get through the set, but I guarantee one set will make up for 5–6 regular sets. The weight used should be light to moderate with no need of a spotter. Increased rate of protein synthesis 2. When you are lifting a weight, it is referred to as the positive phase. Exercise Selection: Emphasize single-joint moves. You can either do slow reps for, say, a month, or you can do slow reps one week and go back to normal reps the next. And you don’t have to limit this to just one exercise in your workout; you can do it for every exercise. Even something as simple as 4 sets of a finishing exercise where you deliberately take 3-4 seconds to lower the weight. When it was measured almost a day later, resting metabolic rate was no higher following the super slow workout than it was after the traditional workout. This is a sample 20 rep workout routine. I'll make this short and simple: there's no best rep range for hypertrophy! TRANSITIONING Workout 4. The researchers found no evidence to support the idea that slower reps will improve your results, concluding that “training at very slow speeds is suboptimal for maximizing gains in muscle hypertrophy.”. taking 10 seconds on the eccentric portion of the bench press. In short, most research shows that super slow training fails to deliver superior gains in muscle size or strength compared to regular training speeds. In the traditional workout, subjects took about two seconds to complete each rep. While fast reps can be helpful for building agility and explosive power, slow training can be a nice way to work on form and alignment. In a standard Nautilus training protocol, an athlete will perform eight to twelve repetitions ( Westcott, 1999) with each repetition having a two-second concentric action, a one-second pause, and then a four-second eccentric action. Make sure you warm-up well for the lift using low reps. Then after three minutes rest, go directly into singles. Slotting in a strength day helps me lift more on my hypertrophy days. You can modify the reps and go slow with the pace, … Every little bit of GH surge helps. Strength: Lifting weights is the best way to get stronger . All rights reserved. Your information has been successfully processed! The next week a standard rep speed and the third week a fast rep speed. Doing your reps very slowly is much more intense, creates more of a burn and the chance of injury while doing it is almost zero. FREE: Download my simple 3-Day Full Body Hypertrophy Workout, with links to video demos of each exercise. Week 1. Training Tip #1: Rep counts can vary somewhat, but James says that if you’re able to do more than eight reps in any set increase the weight. In one University of New England study, researchers compared traditional (1-2 seconds to lift and lower the weight) with slow speed training (10 seconds to lift the weight and 4 seconds to lower it) [7]. It all sounds too good true, and that’s mainly because it is. Despite the slow pace, the workout is still considered high-intensity. Each rep lasted seven seconds. The super slow workout involved one set of eight reps of each exercise, with each rep lasting 15 seconds (10 seconds to lift the weight and 5 seconds to lower it). Your muscles get bigger when those individual fibers become thicker, a process called hypertrophy. Super Slow Demo Breakdown My Routine I usually do this once a week and incorporate my other workouts the other days but have at least 2 days of rest after this and during that time I feel as if I just worked out. In short, Arthur Jones’ HIT training protocol is where you focus on slow negative reps i.e. The weight load: 50%—70% of your 1RM (or a weight you can lift for 15–25 reps at a normal pace) The payoff: Performing all of your reps slowly with lighter weight loads will tap into … Notice how the set starts by climbing up the ladder in 10 second increments for each push-up from rep 1 (10 second rep) through rep 4 (40 second rep). While I wouldn’t do every single rep of every exercise in the slow rep fashion you can see that slow reps definitely have their place in both muscle and strength building. So, the total time for this type of … Complete this routine 2 or 3 days a week on alternate days. Sets/Reps: After reaching failure or coming close to it, rest-pause until you reach 100 reps. When doing strength training, the closer a weight is to 1RM, the slower it moves; because you are now training absolute strength and these reps cannot be done anyway but slowly if it is YOU actually lifting the weight and not momentum, torque, and other neophyte mistakes so common to “trying to lift max loads.”. Training Tip #2: For lying extensions, James recommends lowering the bar to … I could go on a rampage about the one-sided and close-minded approach that many trainers have towards a specific "ideal" rep range for hypertrophy (size gains). For example, you may take about 10 seconds to lift the weight and another 10 seconds to lower the weight. We recommend 6 exercises to try as well as diet and lifestyle tips. 2. When it comes to training for muscle growth, there’s a lot of program variables that need to be considered. Perform a single, rest three to five minutes and then do another single. 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