super slow weight training? - UK-Muscle Body Building Community

help · 02-02-2005, 07:30 PM

hi every1 just wondered what people think of the super slow technique, where a light weight is used and the the repetition is totally slowed down so that each rep lasts around 10 seconds , i have a personal trainer who recomended this to me as i have injured my arm a bit using heavy weights, if u want to make it harder u just slow it down even more, he rekons this will add bulk as slowing it down mimics the resistance to a heavy weight, it is apparently the work out brad pitt uses, i just wondered if it qwould help me bulk???????

**big** · 02-02-2005, 07:54 PM

IMO you should be doing slow (around 4-5 second) negatives and explosive positives.

10 second negatives is an interesting idea, but the weight you're lifting would just suffer WAY too much. Well that's what I find anyway.

Whatever tempo you do, you should always be timing your sets to ensure that you're not making false progress.

**hackskii** · 02-02-2005, 08:11 PM

Well slow training is good.
If you are injured then light weights using a slow tempo would work while trying to rehab the injury.
I hurt my shoulder and have to lift slow right now at the moment.

If you use lighter weight and slower tempo you will greatly reduce the risk of injury.

I do see guys that lift really fast all the time and almost every day I see this and just shake my head.

help · 03-02-2005, 12:47 AM

so do u think that while i wait for my shoulder to recover this is the best form of training to keep bulk could u please give examples thanks guys

help · 03-02-2005, 12:49 AM

and what is meant by the weight suffering?

**hackskii** · 03-02-2005, 02:19 AM

Quote:

Originally Posted by help

so do u think that while i wait for my shoulder to recover this is the best form of training to keep bulk could u please give examples thanks guys

Yes......
If you lift heavy then you wont heal.
A layoff is best but if you are anything like me you wont :p

Therapy is best here.

I would do therapy and slow light weights. No jerky movements, no "im in a hurry kindof stuff".

Problem is if it is muscle inballance then you know where you stand.

If it is rotator cuff injury then you know where you stand.

I would get it checked out and then use the proper course of rehabilitation for healing.

Layoff helps 90% of all rotator cuff injuries.

winger · 03-02-2005, 02:57 AM

Quote:

Originally Posted by help

and what is meant by the weight suffering?

The amount of weight that you use. Heavier weight stimulates muscle growth.

OnePack · 03-02-2005, 03:39 PM

Quote:

Originally Posted by big

IMO you should be doing slow (around 4-5 second) negatives and explosive positives.

could you explain what you mean by negatives and positives please

**hackskii** · 03-02-2005, 04:15 PM

Negatives are when you control the weight on the non pushing or pulling part of the lift.
Positives are when you are exicuting the pushing or pulling of the lift.

Example of negatives:
Bench, lower it to your chest slowly then at the bottom of the lift explode the bar back up.
This is good for strengh.

ONE SMART COOKIE · 03-02-2005, 04:40 PM

Super slow training is actually 30 secs to lift and 30 secs to lower

or

60 secs to lift 60 secs to lower

**hackskii** · 03-02-2005, 05:12 PM

I have to do this for my chest right now while my shoulder heals up.

02-02-2005, 07:30 PM	#1 (permalink)
help Newbie Trainer Join Date: Nov 2004 Posts: 30	super slow weight training? hi every1 just wondered what people think of the super slow technique, where a light weight is used and the the repetition is totally slowed down so that each rep lasts around 10 seconds , i have a personal trainer who recomended this to me as i have injured my arm a bit using heavy weights, if u want to make it harder u just slow it down even more, he rekons this will add bulk as slowing it down mimics the resistance to a heavy weight, it is apparently the work out brad pitt uses, i just wondered if it qwould help me bulk???????

02-02-2005, 08:11 PM	#3 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	Well slow training is good. If you are injured then light weights using a slow tempo would work while trying to rehab the injury. I hurt my shoulder and have to lift slow right now at the moment. If you use lighter weight and slower tempo you will greatly reduce the risk of injury. I do see guys that lift really fast all the time and almost every day I see this and just shake my head. __________________ "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.

03-02-2005, 04:15 PM	#9 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	Negatives are when you control the weight on the non pushing or pulling part of the lift. Positives are when you are exicuting the pushing or pulling of the lift. Example of negatives: Bench, lower it to your chest slowly then at the bottom of the lift explode the bar back up. This is good for strengh. __________________ "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.

03-02-2005, 05:12 PM	#11 (permalink)
hackskii UK-Muscle Moderator Join Date: Jul 2003 Location: Sunny Southern California U.S.A. Posts: 23,164	I have to do this for my chest right now while my shoulder heals up. __________________ "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.

02-02-2005, 07:54 PM	#2 (permalink)
big UK-Muscle Moderator Join Date: Sep 2004 Location: Beer me Posts: 5,276	IMO you should be doing slow (around 4-5 second) negatives and explosive positives. 10 second negatives is an interesting idea, but the weight you're lifting would just suffer WAY too much. Well that's what I find anyway. Whatever tempo you do, you should always be timing your sets to ensure that you're not making false progress.

03-02-2005, 12:47 AM	#4 (permalink)
help Newbie Trainer Join Date: Nov 2004 Posts: 30	so do u think that while i wait for my shoulder to recover this is the best form of training to keep bulk could u please give examples thanks guys

03-02-2005, 12:49 AM	#5 (permalink)
help Newbie Trainer Join Date: Nov 2004 Posts: 30	and what is meant by the weight suffering?

03-02-2005, 04:40 PM	#10 (permalink)
ONE SMART COOKIE Decided to leave due to idiots & and their over inflated egos Join Date: Jun 2004 Posts: 2,015	Super slow training is actually 30 secs to lift and 30 secs to lower or 60 secs to lift 60 secs to lower