Super slow reps
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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. <br />
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I don't mind the really slow approach - but focusing on bar speed has helped my bench.<br />
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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.......<br />
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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. -
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)
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After a couple of weeks I may try this, this fella seems to know what he is talking about.<br />
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[url="http://www.muscleandfitness.com/videos/mf-raw/raw-training/mf-raw-30-speed-set-training"]http://www.muscleand...ed-set-training[/url]<br />
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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.<br />
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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.
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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. <br />
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I think the key is mixing it up. -
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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)<br />
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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 -
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!<br />
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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<br />
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I do slow negatives for biceps but I don't really enjoy them lol, PAIN!<br />
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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.<br />
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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']<br />
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!<br />
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Doesnt seem my cup of tea.<br />
[/quote]<br />
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Pussy <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/yes.gif' class='bbc_emoticon' alt=':yes:' /><br />
<img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/fishing.gif' class='bbc_emoticon' alt=':fishing:' /> <img src='http://www.daimenhutchison.com/rugby/public/style_emoticons/<#EMO_DIR#>/eusa_whistle.gif' class='bbc_emoticon' alt=':whistle:' /> <br />
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Weights again tomorrow paekak, have a listen around 10ish and you should hear some screaming ! -
[quote name='Paekakboyz' timestamp='1337898656' post='287588']<br />
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<br />
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I do slow negatives for biceps but I don't really enjoy them lol, PAIN!<br />
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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.<br />
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C'mon MN5 - we want to hear your muscles screaming the next day. How slow can you go!! : )<br />
[/quote]<br />
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Yeah maybe, I was concentrating on slow but dont think I was forgettign form that much?<br />
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After 3 sets and I didnt feel I was getting anywhere, I did some slow down and fast up sets, which felt good! -
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.
