Super slow reps



  • Anyone got any opinions on these ? you know the drill, considerably lower what weight you usually do and go about 8 seconds up, 8 seconds down with PERFECT form the whole way. Did some normal reps on the bench last night, warmed up with about 40kg or so then did a measly 8 reps at 75kg, the 8th I had to go to normal speed just to stop myself being pinned.

    After that I did the same with bicep curls, ( again lowering the weight ).

    I've read somewhere that doing this for awhile is great for adding muscle, something about longer time for tension on the muscles or something, as someone who trains alone just about all of the time I do occasionally fall into the trap of less than perfect form, particularly on the bench. To be honest it felt pretty "good" ( well painful but "good" if you know what I mean ). Sorry JK, I've given up the 5/3/1 for awhile !



  • haha what happened with 5/3/1???

    Slow reps are awesome. Done a few before but not for a while. Was actually thinking abut them this morning whilst doing some leg extensions and realised I was cranking the reps out a bit too quickly - was more like 2 - 1 - 2 then 4 - 1 - 4. The difference between the two is a fair bit.....the difference to 8 - 1 - 8 is a different ball game all together.

    I remember when i first started lifting in uni days and was told to do 4 - 1 - 4 but in more recent times I seem to do and see others doing 2 - 1 - 2. Super slow is a good idea though as slower rep timing is harder and much more intense so theoretically should recruit more muscle fibers to do the work resulting in more breakdown and bigger gains.



  • So a different approach to negatives... Normally you'd be going for a quick power movement for the push and then a painfully slow descent.

    I don't mind the really slow approach - but focusing on bar speed has helped my bench.

    Have fun and let us know how you get on!



  • Yeah you need to leave your ego at the door on these I think boys, the trick is to do the weight with no momentum and absolutely perfect form. I can usually rip out quite a few reps at 75kg but as I said the 8th rep just about killed me.......

    JK, getting a bit vain to be honest and if by doing this I get a bit leaner and the guns get a bit more toned I'm all for it.



  • Makes sense mate - 5/3/1 aint for getting lean.....its just strength.

    I'm trying to tidy myself up a bit too. 3 day split with increaesed reps and 2 days of cardio and kettlebells etc.



  • [indent=1]Yeah keen to build a bit of muscle and burn a bit of fat, I've been told this is a good way to do it. [/indent]



  • sounds like a good change for me, especially when I am using all my weights on the bench, deadlifts and squats (althouugh squats are a pain without a rack)



  • After a couple of weeks I may try this, this fella seems to know what he is talking about.

    [url="http://www.muscleandfitness.com/videos/mf-raw/raw-training/mf-raw-30-speed-set-training"]http://www.muscleand...ed-set-training[/url]

    For those that can't be bothered watching the gist is get a weight you can do about 25 reps at, do 5 explosively, 5 slowly ( 5 seconds each way ) and 5 normal ( 1-2 seconds each way ). One set is all you need.

    Guaranteed to kill ya so he says....



  • The way ive always thought of it is that if you reduce your speed you reduce the power being used ie it takes more effort to shift a load quickly than slowly. And as for "it kills ya" etc, is there anything to back up the idea that pain=gain? Or is it bro science? Ill bet anything that top athletes dont include "till it hurts like fuck" in their training programmes.



  • The slow contractions is about tearing the slow twitch muscle fibers for both growth and strengthening. It's a sound principle for not only weights workouts but with body weight exercises. Slow twitch help with endurance and as I was once taught long ago take longer to fatigue.

    I think the key is mixing it up.



  • Yeah, too much of it is probably not good for "power" as such hence I might only do it a few weeks.



  • [quote]Ill bet anything that top athletes dont include "till it hurts like fuck" in their training programmes.[/quote]

    True, but I'll also bet that slow reps are used in their training programmes, along with negative reps, and the like!



  • Yeah it's mixing it up and the body adapts otherwise I'd be benching a good 700 kilos and deadlifting over a thousand.



  • I did a slow rep workout (shoulders/arms) and it is quite hard to control it (was doing 4 count up and 4 count down)

    I really struggled with timing for lateral raises, but the dumb press was awesome, 10kg each and 4 sets of 10, shoulders screaming, biceps were screaming with the ez bar too, be interesting to see if they are sore tomorrow though



  • Next day soreness for me wasn't what I expected ( ie none ) but next chest/guns day will try for an extra rep or two.



  • tried this with chest last night, and by the end of the first set, the shoulders and triceps were doing all the screaming, think the chest had taken a nap!

    Doesnt seem my cup of tea.



  • Hmm if shoulders were screaming maybe your elbows weren't tucked right under the bar? Was it worse right at the bottom and at the top of the lift? Someone posted a really good vid (with that full on guy that cusses heaps!) about bench form. Elbows in the wrong position,ie not under the bar, puts more pressure on your shoulders. Which you want to avoid if possible

    I do slow negatives for biceps but I don't really enjoy them lol, PAIN!

    I like the slow down, fast up combination - that way you have constant pressure when lowering the bar and fast/explosive bar speed on the push.

    C'mon MN5 - we want to hear your muscles screaming the next day. How slow can you go!! : )



  • [quote name='taniwharugby' timestamp='1337897206' post='287585']
    tried this with chest last night, and by the end of the first set, the shoulders and triceps were doing all the screaming, think the chest had taken a nap!

    Doesnt seem my cup of tea.
    [/quote]

    Pussy

    Weights again tomorrow paekak, have a listen around 10ish and you should hear some screaming !



  • [quote name='Paekakboyz' timestamp='1337898656' post='287588']
    Hmm if shoulders were screaming maybe your elbows weren't tucked right under the bar? Was it worse right at the bottom and at the top of the lift? Someone posted a really good vid (with that full on guy that cusses heaps!) about bench form. Elbows in the wrong position,ie not under the bar, puts more pressure on your shoulders. Which you want to avoid if possible

    I do slow negatives for biceps but I don't really enjoy them lol, PAIN!

    I like the[b] slow down, fast up combination[/b] - that way you have constant pressure when lowering the bar and fast/explosive bar speed on the push.

    C'mon MN5 - we want to hear your muscles screaming the next day. How slow can you go!! : )
    [/quote]

    Yeah maybe, I was concentrating on slow but dont think I was forgettign form that much?

    After 3 sets and I didnt feel I was getting anywhere, I did some slow down and fast up sets, which felt good!



  • Boys give the 15 rep thing a go, go on !



  • funny you talk about shoulders, I know enough gym heroes who go for insane weights on shoulders, and bust them. Basically the weight has to be perfectly balanced, and the shoulder is not just muscle but also joint. Sure one can pack real definition on the shoulder but it is also real easy to break. The back on the other hand, well top of the back is more forgiving.


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