For example, one week you can concentrate
on slower reps and isolation moves, and in the next week you can focus on more speed reps and multijoint exercises.
For these three exercises, focus
on slow reps, maximizing the time under tension on the negative position of the movement.
Not exact matches
Slowing down the
rep speed will help you focus
on isolating the lats.
When you exercise with heavy weight and low
reps, you are working
on all of your muscle fibers, both the quick and the
slow twitch fibers, so use really heavy weight that you can only lift a low number of times.
However, you don't have to do negative
rep training just to get into a tempo — you can do both quick and
slow reps which will both perform
on the positive instead of the negative side.
So, in order to achieve an ideal
rep speed to induce muscle growth you should lift faster and more explosively
on the concentric phase, and use a
slower controlled speed
on the eccentric one.
Perform all
reps with proper form, with a
slow and controlled pace
on the way down and explosive
on the way up.
However, there seems to be a threshold beyond which
slowing down the lifting speed has negative influence
on hypertrophy — when
reps last for 10 seconds or longer, the amount of weight you can lift is dramatically reduced, resulting with an equally reduced muscle activation.
*** Quick Notes
on this method — It's important to focus in
on QUALITY
reps NOT,
slow, grinding
reps — Just like with Method # 1 — avoid pushing your body into failure when you're doing movements — there's a time and place for that which I go into more detail next...
Alternate between your right and left arm
on each
rep and again make sure to lower the weight down in a
slow and controlled manner and raise it up explosively.
That's when they start relying
on techniques like paused
reps, 1.5
reps, and
slow negatives, which make light weights feel more challenging and force you to dial in your lifting technique.
yea i was thinking a lot about that, in 2 weeks i will ramp up
on barbell bench to 5
reps I'm kind of scared, it is a different excersise and i don't want to mess my pec up, btw i will post
on my Facebook soon as i get 90s for 50 or if i can figure how to upload to u tube, il say this though for some reason i notice others
on here have been making progress
on adding
reps and weight, not at my pace but still impressive, when i used to do low
reps, progress was
slow as snails, the only complaint i have with the high
rep benching is that after 2 sets like with 85 or even when i was a t 70 lbs to keep doing sets over 20 taxes my shoulders, this is why i do 2 sets now and go to inclines and anyway I'm trying to build the upper area anyway.
She then goes
on to describe something called «high - intensity,
slow - motion strength training», in which you would do something like, say, a machine leg press, but you'd only do one single set, and you would take a very long, drawn out, all - the - muscles - in - my - body - burning time to perform that set (e.g. nine
reps over three minutes), You'd then hit every other major muscle group, from upper body to core, with just one single, hard, teeth - gritting super
slow set and... voila.
Time each hill sprint and once you start getting
slower on each sprint, record your number of
reps and quit.
However, assuming your quads have an average
slow - twitch: fast - twitch ratio, or if you're unsure, your best bet for building strength and size is to use moderate to heavy weight for moderate to low
reps (e.g. 3 - 10
rep sets)
on quadriceps exercises.
If you do 10
slow reps (
slow on both the positive and negative portions) with a relatively light weight, say 75 % of your 1RM, then do 10 superfast
reps, and finish with 10 normal - speed
reps, you can fatigue both the
slow - and fast - twitch muscle fibers and induce growth.
As for exercise selection we suggest that, to achieve best results, you choose more multijoint exercises for the speed
reps and more isolation - type movements for the
slow reps.. In terms of incorporating
rep speed into your overall plan, you can spend weeks at a time concentrating
on one particular speed before changing your pace.
If your muscles have a fairly even mix of fibers, you can evenly divide your training between focusing
on the lower -
rep, fast twitch fiber training and the higher -
rep,
slow twitch fiber training.
Would love for your opinion
on a routine idea I had and want to start trying: the idea is basicly doing a three times a week full body workout that workout A is higher weits amd
slower reps for strenght, B is lighter weits faster tempo for mass, and C is swimming combined with water plyometrics.
If it's your lungs that need the break,
slow down and focus
on breathing between each
rep of every exercise.
Performed
slow and controlled for moderate to high
reps, they can actually strengthen the tendons of the patella, and depending
on how you position your leg, they can work all four sections of the quadriceps muscle.
When you're using near maximum weights, since the weights are heavier and push down
on you more, your body now starts to
slow the bar down at about the 3/4 point in the
rep, leaving you with a quarter of the movement where your body is trying to
slow the bar down.
Ranging from
slower music for SMR and the warm - up, to a rise in tempo for a bit of cardio, to a strong beat for strength to help keep me
on track and focused
on my speed of movement and
rep tracking, and back to a
slow tempo for the cool - down.
The goal that you want to focus
on with super
slow motion
reps is to limit momentum so that your muscles can work harder to lift the weight.
Start
slow and build your way up to the following work out: Boat Pose — 30 seconds Low Boat — 30 seconds Row Boat — 5
on each side (hold each side for one breath cycle) Boat Crunches — 20
reps Flutter Kicks — 20 seconds Hip Ups — 20
reps Leg Lifts — 20
reps Pike Boat — 10 seconds or until burnout
This results in a fuller, denser physique than that seen
on guys who rely
on the
slow twitch development that comes from lighter weight, higher
rep training.
On the other hand, if you choose to push only 10 to 25 % of sets for more
reps, you are dramatically
slowing the muscle building process.
Make it harder by going faster and doing more
reps OR make it easier by going
slower and doing less
reps.. You choose the level of intensity (just make sure you aren't going too easy
on yourself
Slower service, more expensive and a bunch of service
reps that pass you to the one
rep that is forever
on the phone.
The Google Chrome browser for Android is packed with many great features, but it definitely has a bad
rep for being
slow and laggy
on low - end or midrange devices.