slow and steady wins the race? - UK-Muscle Body Building Community

robin_3_16 · 30-05-2004, 02:27 AM

basically guys went to the gym today and did bench
and then dumbel shoulder press,
now i usually do say 20kg dumbells for ten reps, fatigued after bench i would expect 6 (but poor quality reps)
i did 15kg for 10 reps, (okay reps)
then 20kg for 6 (bad reps)
then half the weight at 12.5kg for 10 quality reps, that hurt
now which is better?
i mean i know weight works but was wondering if you should go weight slow and strict for 6-10reps
or just ****ing heavy but not so strict was thinking if strict is the way then maybe i need to change and go a bit lighter to get some stuff right
i just thought you need ultra heavy weight to gain size!
thanks guys hope you all understand what i am asking!

Killerkeane · 30-05-2004, 02:59 AM

I think form is THE most important thing when weightlifting. Doing a couple of kg less for instance would inable you to lift the weight VERY SLOWLY, and very strictly. This ensures you are working the desired muscle group properly.
WHen i do Dumbbell work for the biceps, i never pivotted by elbow properly because i was trying t olift too much weight and i was cheating because of this not working my arms.

I think the bottom line is:
LIFT as much weight as you possibly can using correct form and technique.

Jock · 30-05-2004, 03:44 PM

Cannot agree more, the number of people that I see that sacrifice form for weight is unbelievable.

Form is paramount, once you have a good technique then you can move on to more intense rep/weight schemes.

Jock

Greyphantom · 30-05-2004, 09:02 PM

Form is very important but so is weight... so get reps with form on the most weight possible...

**hackskii** · 31-05-2004, 09:54 PM

There is a time for lifting heavy and a time to lift strict.
Poor form can lead to injury, especially when not warmed up properly.
Lifting heavy can spark growth and strength.
I do both myself.
I dont do shoulders on chest day as from the bench and inclines the front delts are pretty toast.
You could do traps, rear delts or even side delts though.

Greyphantom · 01-06-2004, 08:34 AM

Also fast explosive movements (with good form) are the key to strength and size gains... along with heavy weight... slow and steady means you can perfect your form but not much else....

30-05-2004, 02:27 AM	#1 (permalink)
robin_3_16 Getting HUGE! Join Date: Aug 2003 Location: england Posts: 1,461	slow and steady wins the race? basically guys went to the gym today and did bench and then dumbel shoulder press, now i usually do say 20kg dumbells for ten reps, fatigued after bench i would expect 6 (but poor quality reps) i did 15kg for 10 reps, (okay reps) then 20kg for 6 (bad reps) then half the weight at 12.5kg for 10 quality reps, that hurt now which is better? i mean i know weight works but was wondering if you should go weight slow and strict for 6-10reps or just ****ing heavy but not so strict was thinking if strict is the way then maybe i need to change and go a bit lighter to get some stuff right i just thought you need ultra heavy weight to gain size! thanks guys hope you all understand what i am asking! __________________ Robin

30-05-2004, 02:59 AM	#2 (permalink)
Killerkeane The Geezer Join Date: Nov 2003 Location: Somerset although im not proud lol. Posts: 2,978	I think form is THE most important thing when weightlifting. Doing a couple of kg less for instance would inable you to lift the weight VERY SLOWLY, and very strictly. This ensures you are working the desired muscle group properly. WHen i do Dumbbell work for the biceps, i never pivotted by elbow properly because i was trying t olift too much weight and i was cheating because of this not working my arms. I think the bottom line is: LIFT as much weight as you possibly can using correct form and technique. __________________ Fortes Fortuna Paratus Mens-Fortune favours the prepared mind.:amen:

30-05-2004, 03:44 PM	#3 (permalink)
Jock LEAGUE LEGEND! Join Date: Apr 2003 Location: UK Posts: 3,039	Cannot agree more, the number of people that I see that sacrifice form for weight is unbelievable. Form is paramount, once you have a good technique then you can move on to more intense rep/weight schemes. Jock __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

30-05-2004, 09:02 PM	#4 (permalink)
Greyphantom Getting HUGE! Join Date: Oct 2003 Location: London Posts: 1,781	Form is very important but so is weight... so get reps with form on the most weight possible... __________________ Greyphantom The Ghost who Grows!!!

31-05-2004, 09:54 PM	#5 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	There is a time for lifting heavy and a time to lift strict. Poor form can lead to injury, especially when not warmed up properly. Lifting heavy can spark growth and strength. I do both myself. I dont do shoulders on chest day as from the bench and inclines the front delts are pretty toast. You could do traps, rear delts or even side delts though. __________________ "Life is not measured by the number of breaths we take, but by the moments that take our breath away." - George Carlin Scott To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

01-06-2004, 08:34 AM	#6 (permalink)
Greyphantom Getting HUGE! Join Date: Oct 2003 Location: London Posts: 1,781	Also fast explosive movements (with good form) are the key to strength and size gains... along with heavy weight... slow and steady means you can perfect your form but not much else.... __________________ Greyphantom The Ghost who Grows!!!