Jan 24, 2009 - 
exercise 
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exercise No Comments Super Slow Weight Lifting
Most weight lifters have heard the standard protocol for muscle building: 3 sets, 10 reps each. Yes, that has been proven as a muscle building formula, but you might want to consider a unique variation on the common theme.
Super slow weight lifting has been around for a while, rejected by some, and sworn by from others. The technique is relatively simple, and requires much less weight than the standard 3/10 set protocol. This is ideal if you only have light weights at home, but want to get a hard weight lifting workout.
To use this technique, you must cut down on what you normally lift. Let’s say you curl 50lbs. For super slow you might want to cut that in half. You lift at a much slower rate, taking 10 or even 15 seconds to do one rep. Obviously this would necessitate using a lighter weight. This goes for on the way up as well as the way down. With super slow, the muscles recruited will be in use for a longer time, tensed from beginning to end. The weight will be reduced approximately in half, as well as the number of reps.
Now super slow isn’t the end all of fitness. To be in all around shape, you need those newly acquired muscles to perform. Combining super slow training with something like high intensity interval training will go a long way to getting you into tip-top shape. Give it a try, feel the burn…
Super slow weight lifting has been around for a while, rejected by some, and sworn by from others. The technique is relatively simple, and requires much less weight than the standard 3/10 set protocol. This is ideal if you only have light weights at home, but want to get a hard weight lifting workout.
To use this technique, you must cut down on what you normally lift. Let’s say you curl 50lbs. For super slow you might want to cut that in half. You lift at a much slower rate, taking 10 or even 15 seconds to do one rep. Obviously this would necessitate using a lighter weight. This goes for on the way up as well as the way down. With super slow, the muscles recruited will be in use for a longer time, tensed from beginning to end. The weight will be reduced approximately in half, as well as the number of reps.
Now super slow isn’t the end all of fitness. To be in all around shape, you need those newly acquired muscles to perform. Combining super slow training with something like high intensity interval training will go a long way to getting you into tip-top shape. Give it a try, feel the burn…