I have read about Super slow weight training - cutting the amount your training with and lifting very slowly 10 sec. up and down for 6 to 10 reps and only 1 set. I would like to hear if it works. It would be great for those of us who don't have lots of time to work out.
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Super slow Weight training-pros? cons?
- Thread starter 1timstewart
- Start date
Its garbage and the "creator" of it is a loon. There is ZERO data to back up his claims. One study was done about 15 years ago. It causes injurys, DOESN'T increase muscle mass, speed, explosiveness and MINIMALLY increases strength. Its absolute garbage. He says ANYTHING other than what he says to do, 1-2 workous per week, one set 10 reps, is nonsense and dangerous. He even goes so far to say that running is a dangerous activity and should be avoided at all costs.
It's garbage, PERIOD!
It's garbage, PERIOD!
well, i have to agree that i dont see super slow weight training as an effective means of strength gains, based on the data i have seen. however, you dont want to be lifting as fast as possible either, this can lead to injury.
under normal circumstances, i have been told a good rule of thumb is 1-2 seconds for the concentric phase, 2-3 seconds fot the eccentric phase.
however, the occaisional super-slow negative is effective. one should use caution, as negatives create an elevated injury risk. do them, but do them safely and dont do them often.
under normal circumstances, i have been told a good rule of thumb is 1-2 seconds for the concentric phase, 2-3 seconds fot the eccentric phase.
however, the occaisional super-slow negative is effective. one should use caution, as negatives create an elevated injury risk. do them, but do them safely and dont do them often.
PGA200X said:Its garbage and the "creator" of it is a loon. There is ZERO data to back up his claims. One study was done about 15 years ago. It causes injurys, DOESN'T increase muscle mass, speed, explosiveness and MINIMALLY increases strength. Its absolute garbage. He says ANYTHING other than what he says to do, 1-2 workous per week, one set 10 reps, is nonsense and dangerous. He even goes so far to say that running is a dangerous activity and should be avoided at all costs.
It's garbage, PERIOD!
I agree. This is taking the "explosive" aspect out of the explosive exersize! I do believe in a 3-2-1 tempo, or even a 6-0-1 tempo. This means 3 seconds down, 2 seconds up, and one second pause. For the other, it's 6 seconds down, explode to the end of the rep, then hold for 1 second. A slower tempo is better because you are increasing TUT, taking out the assistance of momentum, downsizing your risk of injury, and at the same time you are able to complete the exersize with the correct for.
Don't believe everything you hear from these fitness "experts". Many of them are just simply trying to create some new program that will assist them in selling their magazines, supplements, and memberships. The 10 second tempo is not totaly uncommon, but I believe it is rather useless.
sounds like toss to me
thats my 2 pennies worth!
cheers
thats my 2 pennies worth!
cheers
hi there!
Within this method of exercise comes a level of quality that can be attained if the focus is on health and then fitness.
The rate of movement can be cut down a bit to a eccentric/concetric ratio of "comfort" depending on the selection of exercise performed and the sets/reps/wieght.
Control is the key but the benefit outcome is the unification of working systems internally as well as externally. This a developmental stage of working with the body instead of on the body. for beginners, this type of exercise routine provides a feedback to the "exerciser."
The basic benefits this type of exercise routine provides are decreasing oxygen deprivation to the body. Increase joint attachment flexibility, increase muscle strength, psycho motor skills and less stress on internal organs to name a few.
I would suggest you still do your home work if you plan on using this type of exercise routine. Mere acceptance of any exercise workout routine is not healthy. Understand what it is you are doing to the inborn health of your body. Then you decide if this type of workout is for you.
From my past teachings and results, there is some validity in a slow-motion workout but not "superslow."
good luck and good health to you!
aloha for now!
mikey q.
Within this method of exercise comes a level of quality that can be attained if the focus is on health and then fitness.
The rate of movement can be cut down a bit to a eccentric/concetric ratio of "comfort" depending on the selection of exercise performed and the sets/reps/wieght.
Control is the key but the benefit outcome is the unification of working systems internally as well as externally. This a developmental stage of working with the body instead of on the body. for beginners, this type of exercise routine provides a feedback to the "exerciser."
The basic benefits this type of exercise routine provides are decreasing oxygen deprivation to the body. Increase joint attachment flexibility, increase muscle strength, psycho motor skills and less stress on internal organs to name a few.
I would suggest you still do your home work if you plan on using this type of exercise routine. Mere acceptance of any exercise workout routine is not healthy. Understand what it is you are doing to the inborn health of your body. Then you decide if this type of workout is for you.
From my past teachings and results, there is some validity in a slow-motion workout but not "superslow."
good luck and good health to you!
aloha for now!
mikey q.
Thanks to all who replied,
It sounds like a person in my condition and training, (beginner) should really concentrate on form and focus on the particular muscle group that is being excersied, and perform the standard group of reps (3-4 sets) in a reasonable fashion (2-4 seconds / contraction and extension). What's that old saying? Just stick to the basics and do it consistently!
Give 'em your best!
Tim
It sounds like a person in my condition and training, (beginner) should really concentrate on form and focus on the particular muscle group that is being excersied, and perform the standard group of reps (3-4 sets) in a reasonable fashion (2-4 seconds / contraction and extension). What's that old saying? Just stick to the basics and do it consistently!
Give 'em your best!
Tim