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.
Not exact matches
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...
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.
You will feel the muscle as it swells from the increased blood flow as this
slow motion training will recruit more muscle fibers
which have been previously neglected in your heavy, low
rep training.
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.
I'm not lifting
slow — about one
rep every second or two — but taking my time between
reps,
which may be five or ten minutes, or a half hour or more.