There are few primary options (1) complete low and high reps in the same workout using different exercises, (2) start out with higher reps (say 15 reps) and go down in reps as you complete multiple sets for a given exercise, or (3) change up your workouts, so that some are geared towards strength vs. endurance. The weight load: 50%—70% of your 1RM (or a weight you can lift for 15–25 reps at a normal pace) The payoff: Performing all of your reps slowly with lighter weight loads will tap into … Periodization means varying exercises, workouts or weekly routines. Hinge forward at your hips, and lower your torso until it is parallel to the floor. Both workouts lasted 29 minutes. DENNIS JAMES: “When something doesn’t work or I hit a plateau in my training, I always implement very, very slow reps. I’m talking super slow, as in 5–10 seconds up and 5–10 seconds down on every rep using 30%–50% of the weight you’d normally use. If you want to learn what science has to say about the “slow reps vs fast reps” debate, then you need to read this article. Understanding slow reps. A slow rep is defined as one which takes about ten seconds. To perform this exercise: Stand with your feet shoulder-width apart and knees slightly bent while holding a dumbbell in each hand at shoulder level. Almost any rep range (and subsequent loading parameters) has the potential to induce hypertrophy. A second group did half as many reps, but spent twice as long on each one. So, the total time for this type of … With super slow training, each rep lasts somewhere between 10 and 20 seconds. FREE: Download my simple 3-Day Full Body Hypertrophy Workout, with links to video demos of each exercise. At the peak position, you should hold the weight for two seconds. Both workouts lasted 29 minutes. When doing a super slow workout the goal is not a set number of reps, but total muscle failure. Workout 4. The first exercise is the barbell bench press and is going to be your main chest … We recommend 6 exercises to try as well as diet and lifestyle tips. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Thank you for signing up. I could go on a rampage about the one-sided and close-minded approach that many trainers have towards a specific "ideal" rep range for hypertrophy (size gains). And there was one paper, published back in 2001, that reports greater gains in strength with super slow compared to regular speed training [1]. All rights reserved. Simply make sure you include at least a few slow-rep sets in your workout routine. The workouts consisted of the standard 3 sets of 8 reps (of which the 8th rep constituted failure). Instead of lots of small experiments, you end up with one big experiment, conducted on lots of people. While fast reps can be helpful for building agility and explosive power, slow training can be a nice way to work on form and alignment. When researchers from George Washington University Medical Center compared slow speed with traditional speed training, they found significantly greater strength gains with the latter [2]. I train Kung Fu in … Then cycle back through. 4 x 20 repetitions – Rest 20 seconds in between each set. Muscle Evo is a proven training program for people who want to focus on gaining muscle while minimizing fat gain. I'll make this short and simple: there's no best rep range for hypertrophy! Make sure you warm-up well for the lift using low reps. Then after three minutes rest, go directly into singles. So if you’re already thinking about swapping all those fast-paced burpees you do for this, same. If regular training programs always seem to leave you with nagging aches and pains in your knees, shoulders, elbows or back, my MX4 training program will show you how to put on muscle without wrecking your joints. If you want to lose your gut, without having to follow a set of confusing diet rules, cut out entire food groups, or eat foods that you don’t like or have never heard of, the Gutless nutrition manual will show you how it’s done. In both studies, super slow training led to a 50 percent greater increase in strength compared to regular training speeds. MX4 was designed to help you build muscle as fast as humanly possible without wrecking your joints. In short, most research shows that super slow training fails to deliver superior gains in muscle size or strength compared to regular training speeds. Research carried in the Journal of Strength and Conditioning Research also shows that super slow training has a smaller metabolic cost than traditional lifting speeds [10]. There is some debate over the ideal cadence for slower-rep training, but ideally the ascending (also known as positive, concentric, or lifting) portion of the rep should last a bare minimum of two seconds, and the descending (negative, eccentric, or lowering) portion should last a bare minimum of three. Slotting in a strength day helps me lift more on my hypertrophy days. Rep speed periodization will allow you to expose your muscles to different stimuli, help you avoid plateaus and reduce your risk for overtraining. For example, you may take about 10 seconds to lift the weight and another 10 seconds to lower the weight. The goal of superslow strength training is to limit momentum. Do the full-body workout on non-consecutive days to allow for complete recovery, since negative reps sometimes cause greater muscle soreness than regular reps… If you could take a closer look at a slice of muscle tissue, you’d see that it’s made up of many smaller muscle fibers. If you seek alarming rates of muscular development, there are two primary mechanisms that you should be concerned with: 1. It will trash your muscles in every workout helping you to achieve the gains in strength and size you work toward. But it’s not going to help you get in shape any faster. Your information has been successfully processed! This workout combines cardio and weight-lifting drills for serious body-sculpting results. Even something as simple as 4 sets of a finishing exercise where you deliberately take 3-4 seconds to lower the weight. In a traditional weight training routine, you normally take 1-2 seconds to lift a weight and a little longer than that to lower it. One week train with a slow rep speed. Muscle growth: Typical rep ranges for HIRT workouts fall into the ideal rep range for building muscle. The weight used should be light to moderate with no need of a spotter. You can modify the reps and go slow with the pace, … During and immediately after the super slow workout, subjects burned an average of 116 calories. In the traditional workout, subjects took about two seconds to complete each rep. Next, do each exercise as indicated. However, drawing conclusions about anything based on the results of one or two studies is never a good idea, especially when most of the research out there shows that super slow training is no better than regular speed training when it comes to making your muscles bigger and stronger. Every little bit of GH surge helps. When it was measured almost a day later, resting metabolic rate was no higher following the super slow workout than it was after the traditional workout. Performing functional training exercises with fast-tempo reps can lead to an increase in muscle growth and strength. You may even reach 1/2 the JAI level of Jessica herself. You can use it to maximize your rate of muscle growth while you gain weight, or to retain (or even gain) muscle mass while you chisel away the fat. You may have to check your ego at the door but it’s worth it. Incorporate the slow rep training approach today in your strength training routine and feel a new pump in every workout. Sign up to my daily email tips to get instant access to the workout. Perform a single, rest three to five minutes and then do another single. This, apparently, is all the stimulus your muscles need to grow. Despite the slow pace, the workout is still considered high-intensity. When you are lifting a weight, it is referred to as the positive phase. Training Tip #1: Rep counts can vary somewhat, but James says that if you’re able to do more than eight reps in any set increase the weight. Find a way to use both slower and faster reps into your workout and get the best of both worlds. Training Tip #1: Rep counts can vary somewhat, but James says that if you’re able to do more than eight reps in any set increase the weight. In conclusion, the efficacy of super slow lifting is really dependent upon the goals and the training experience of the subject involved. In one University of New England study, researchers compared traditional (1-2 seconds to lift and lower the weight) with slow speed training (10 seconds to lift the weight and 4 seconds to lower it) [7]. Week 1. Half of the men performed "slow speed" reps where they lifted the weight in one second, but lowered it over the course of three seconds. I think I will buy more weight to use in my dumbbells/barbell to when I start bulking. Load: Pick a weight on each exercise that's approximately 50 percent of your 10-rep max. Killer Workout The people in Westcott's study did 12-13 exercises. Going slowly also requires extreme focus, adding a meditative … And even though you’re going a lot lighter, it feels heavier. Training Tip #2: For lying extensions, James recommends lowering the bar to your nose, not behind you or to your forehead. A meta-analysis involves pooling the results from multiple trials on the same subject. And I guarantee you, if you try it, you will walk away with the best pump you ever had.”. It all sounds too good true, and that’s mainly because it is. …and if you have great genetics? The next week a standard rep speed and the third week a fast rep speed. In the traditional speed group, muscle fiber size increased by an average of 39%, compared to an increase of just 11% in the slow speed group. As a result, you’re left with a conclusion that’s more reliable than anything that could have been drawn from each of the smaller studies. TRANSITIONING Exercise Selection: Emphasize single-joint moves. Taking 10-20 seconds to complete a rep may very well make your workout feel a lot harder. One-Arm Reverse-Grip Pushdowns | SETS: 3-4 | REPS: 3-6 reps* *Perform every rep with a speed of 5–10 seconds on the concentric portion and 5–10 seconds on the eccentric. Weight loss: Do focus on the technique of the exercises before you begin with the workout. In a standard Nautilus training protocol, an athlete will perform eight to twelve repetitions ( Westcott, 1999) with each repetition having a two-second concentric action, a one-second pause, and then a four-second eccentric action. When it comes to training for muscle growth, there’s a lot of program variables that need to be considered. One set of each exercise, and you’re done. If you only have time for 1 or 2 days to exercise, […] Keep in mind, these are minimums. Then at rep 5, it goes back down the ladder by decreasing the time in 10 second increments until you reach rep number 7 (10 second rep). Complete this routine 2 or 3 days a week on alternate days. Sets/Reps: After reaching failure or coming close to it, rest-pause until you reach 100 reps. Sets/Reps: After reaching failure or coming close to it, rest-pause until you reach 100 reps. Super Slow Demo Breakdown My Routine I usually do this once a week and incorporate my other workouts the other days but have at least 2 days of rest after this and during that time I feel as if I just worked out. The super slow workout involved one set of eight reps of each exercise, with each rep lasting 15 seconds (10 seconds to lift the weight and 5 seconds to lower it). Because you’re going so slow, you can make one plate feel like it’s four, so I typically keep the reps between 3 and 6. Why not periodize your workouts by changing the rep speed? Subjects completed two workouts designed to train all the major muscle groups, one using a traditional training speed and the second using the super slow method. 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