slow rep workout routine

Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. I'll make this short and simple: there's no best rep range for hypertrophy! Fans of super slow training claim that because it puts your muscles under constant tension, you don’t need much of it to see results. To get a free copy of the workout emailed to you, please click or tap here.CLICK HERE FOR THE FREE WORKOUT. Performing functional training exercises with fast-tempo reps can lead to an increase in muscle growth and strength. When I say slow reps I mean doing the entire rep more slow, not holding in some points of the movement. 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. Your information has been successfully processed! Increased rate of protein synthesis 2. 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. For Example: You could organize your week to be 2-to-1 hypertrophy/strength rotation; you do 2 hypertrophy workouts (8 to 12 reps, 6 sets) for every 1 strength workout (4 to 6 reps, 3 sets). The goal of superslow strength training is to limit momentum. Strength: Lifting weights is the best way to get stronger . 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. 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. 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. When doing strength training, the closer a weight is to 1RM, the slower it moves; because you are now training absolute strength and these reps cannot be done anyway but slowly if it is YOU actually lifting the weight and not momentum, torque, and other neophyte mistakes so common to “trying to lift max loads.”. 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. I train Kung Fu in … 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. Training Tip #2: For lying extensions, James recommends lowering the bar to your nose, not behind you or to your forehead. When making exercise transitions, there should be minimal rest with just enough time to get a drink of water and prepare your next exercise. But it’s not going to help you get in shape any faster. 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. Understanding slow reps. A slow rep is defined as one which takes about ten seconds. Going slowly also requires extreme focus, adding a meditative … A typical workout lasts less than 30 minutes, and you do just one or two each week. Barbell Bench Press. You can modify the reps and go slow with the pace, … Instead of lots of small experiments, you end up with one big experiment, conducted on lots of people. When you are lifting a weight, it is referred to as the positive phase. Rep speed periodization will allow you to expose your muscles to different stimuli, help you avoid plateaus and reduce your risk for overtraining. So, the total time for this type of … However, research shows that muscle activation is reduced rather than increased with slow (10 seconds per rep) training speeds [6], which has a knock-on effect on muscle growth. This maximises the resistance. Decre… 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. Week 1. Also, I need some advice in the matter of bulking. 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]. Load: Pick a weight on each exercise that's approximately 50 percent of your 10-rep max. And you don’t have to limit this to just one exercise in your workout; you can do it for every exercise. Overall, it’s a great exercise for toning your legs. While I wouldn’t do every single rep of every exercise in the slow rep fashion you can see that slow reps definitely have their place in both muscle and strength building. The first exercise is the barbell bench press and is going to be your main chest … 4 x 20 repetitions – Rest 20 seconds in between each set. The weight used should be light to moderate with no need of a spotter. Despite the slow pace, the workout is still considered high-intensity. Next, do each exercise as indicated. In other words, despite the big difference in time under tension, the slow speed group gained less muscle than the group using a traditional lifting speed. During and immediately after the super slow workout, subjects burned an average of 116 calories. 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). Then cycle back through. And even though you’re going a lot lighter, it feels heavier. So if you’re already thinking about swapping all those fast-paced burpees you do for this, same. Some say that super slow training is the fastest, most effective way to make your muscles bigger and stronger. 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. At the peak position, you should hold the weight for two seconds. 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. With super slow training, each rep lasts somewhere between 10 and 20 seconds. A second group did half as many reps, but spent twice as long on each one. Complete this routine 2 or 3 days a week on alternate days. When it comes to training for muscle growth, there’s a lot of program variables that need to be considered. Perform a single, rest three to five minutes and then do another single. 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. Keep in mind, these are minimums. If you manage to do eight singles, stop performing the lift, add 2.5-to-5 pounds at your next workout and start the progression again. 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). Workout 4. 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. In both studies described in the paper, subjects trained on a 13-exercise Nautilus machine circuit, which involved one set of 8-12 repetitions. An ideal super slow weight training exercise would be performed for 2 to 3 set of up to 2 minutes of continuous work. 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). You can either do slow reps for, say, a month, or you can do slow reps one week and go back to normal reps the next. Do not mean sets of 50/25 reps. That is total reps for say 3-4 sets. This is a sample 20 rep workout routine. In order for that to happen, your muscle fibers need to be both activated and stimulated for a sufficient period of time when you train. The pace: 7—10 seconds on both the positive and negative portions of each rep. The Need for Rep Speed. Exercising with low weight and many reps can help you build muscular endurance and reduce risk of injury. *Perform every rep with a speed of 5–10 seconds on the concentric portion and 5–10 seconds on the eccentric. 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… Muscle Evo is a proven training program for people who want to focus on gaining muscle while minimizing fat gain. Doing your reps very slowly is much more intense, creates more of a burn and the chance of injury while doing it is almost zero. Sets/Reps: After reaching failure or coming close to it, rest-pause until you reach 100 reps. 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. In the traditional workout, subjects took about two seconds to complete each rep. Your muscles get bigger when those individual fibers become thicker, a process called hypertrophy. It combines the latest muscle-building science with old-school training principles to get you lean and strong. A meta-analysis involves pooling the results from multiple trials on the same subject. Superslow strength training is a strength training technique in which you lift and lower a weight more slowly than usual. 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. Make sure you warm-up well for the lift using low reps. Then after three minutes rest, go directly into singles. Periodization means varying exercises, workouts or weekly routines. Both workouts lasted 29 minutes. The other half did "fast speed" reps where they took a second to lift the weight and a second to lower the weight. The workouts consisted of the standard 3 sets of 8 reps (of which the 8th rep constituted failure). When doing a super slow workout the goal is not a set number of reps, but total muscle failure. Notice how the set starts by climbing up the ladder in 10 second increments for each push-up from rep 1 (10 second rep) through rep 4 (40 second rep). 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. 2. Simply make sure you include at least a few slow-rep sets in your workout routine. Taking 10-20 seconds to complete a rep may very well make your workout feel a lot harder. In the traditional workout, subjects took about two seconds to complete each rep. In 2015, a team of US scientists published a meta-analysis on the subject of rep speed and muscle growth [9]. Muscle growth: Typical rep ranges for HIRT workouts fall into the ideal rep range for building muscle. A follow-up study also shows that satellite cell and myonuclear domain adaptations – both of which play a key role in muscle growth – were substantially greater with traditional compared to slow speed training [8]. If you seek alarming rates of muscular development, there are two primary mechanisms that you should be concerned with: 1. It takes you much longer to get through the set, but I guarantee one set will make up for 5–6 regular sets. 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). One set of each exercise, and you’re done. We recommend 6 exercises to try as well as diet and lifestyle tips. 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. It will trash your muscles in every workout helping you to achieve the gains in strength and size you work toward. In a bench press workout with good form on all reps and equal weight, should you expect better results from doing 50 reps at a normal pace (1 second down/1 second up) or 25 reps with a slower pace (2 seconds down/2 seconds up)? This, apparently, is all the stimulus your muscles need to grow. 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. If you are a beginner, regardless of goals, a Super Slow Lifting Training Protocol is the best way to go. With the right plan and the right discipline, you can get seriously shredded in just 28 days. taking 10 seconds on the eccentric portion of the bench press. In many cases, it’s performed substantially worse. MX4 was designed to help you build muscle as fast as humanly possible without wrecking your joints. FREE: Download my simple 3-Day Full Body Hypertrophy Workout, with links to video demos of each exercise. The researchers found no evidence to support the idea that slower reps will improve your results, concluding that “training at very slow speeds is suboptimal for maximizing gains in muscle hypertrophy.”. 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 … Thank you for signing up. And there was one paper, published back in 2001, that reports greater gains in strength with super slow compared to regular speed training [1]. Hinge forward at your hips, and lower your torso until it is parallel to the floor. 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. You may even reach 1/2 the JAI level of Jessica herself. One week train with a slow rep speed. How it works: Warm up with 1 minute each of alternating straight-leg kicks, plank walk-outs, air jump rope, and air squat with overhead reach; then 30-second forward fold (palms on floor) standing on left leg, then right. Each rep lasted seven seconds. 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. References Why not periodize your workouts by changing the rep speed? When performing a slow rep, the positive phase should last for around four seconds. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. In short, Arthur Jones’ HIT training protocol is where you focus on slow negative reps i.e. If you only have time for 1 or 2 days to exercise, […] In fact, trials conducted at the University of Wisconsin-La Crosse [3], Ohio University [4] and the University of Oklahoma [5] all show that super slow training fails to deliver faster strength gains than regular training speeds. Find a way to use both slower and faster reps into your workout and get the best of both worlds. Training Tip #2: For lying extensions, James recommends lowering the bar to … Sign up to my daily email tips to get instant access to the workout. If your goal is a lean physique and serious striations, take these tips from The King. This workout combines cardio and weight-lifting drills for serious body-sculpting results. It is also good if you only have very modest fitness goals and have a very time-constrained schedule. In short, most research shows that super slow training fails to deliver superior gains in muscle size or strength compared to regular training speeds. The idea that very slow lifting speeds will help you get faster results in less time than regular training seems to go in and out of fashion every few years. Now I’m in cutting. It all sounds too good true, and that’s mainly because it is. 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]. All rights reserved. Almost any rep range (and subsequent loading parameters) has the potential to induce hypertrophy. Weight loss: Do focus on the technique of the exercises before you begin with the workout. 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]. Click HERE to go back to the SIZE SECRETS main page >>, Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Don't let the lack of the short term energy supply kill your goals and gains. For example, you may take about 10 seconds to lift the weight and another 10 seconds to lower the weight. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. The next week a standard rep speed and the third week a fast rep speed. Exercise Selection: Emphasize single-joint moves. In both studies, super slow training led to a 50 percent greater increase in strength compared to regular training speeds. Slow rep training will add variety and mix up your weight routines. But one often overlooked variable is lifting tempo; how fast you perform each repetition. 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. Incorporate the slow rep training approach today in your strength training routine and feel a new pump in every workout. And I guarantee you, if you try it, you will walk away with the best pump you ever had.”. Every little bit of GH surge helps. I think I will buy more weight to use in my dumbbells/barbell to when I start bulking. Sets/Reps: After reaching failure or coming close to it, rest-pause until you reach 100 reps. 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. That’s 56 calories less than they burned during the traditional workout. Both workouts lasted 29 minutes. 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. 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It’s perfect if regular training programs seem to leave you with nagging aches and pains in your knees, shoulders, elbows or back. In fact, just three or four slow reps can often be as challenging as twenty fast ones. Killer Workout The people in Westcott's study did 12-13 exercises. Slotting in a strength day helps me lift more on my hypertrophy days. …and if you have great genetics? You may have to check your ego at the door but it’s worth it. In conclusion, the efficacy of super slow lifting is really dependent upon the goals and the training experience of the subject involved. Weight to use in my dumbbells/barbell to when I start bulking level Jessica... Can lead to an increase in strength and size you work toward week a standard rep speed when start! Consisted of the standard 3 sets of 8 reps ( of which the rep. Multiple trials on the eccentric portion of the exercises before you begin with the best way to your. Begin with the best pump you ever had. ” one often overlooked variable is lifting tempo ; how you... Slower and faster reps into your workout feel a new pump in every helping. Muscleandfitness.Com is part of A360 Media LLC Fitness & Health Network tips the... I guarantee one set will make up for 5–6 regular sets 7—10 on. Trials on the same subject big experiment, conducted on lots of small,. Or two each week variables that need to grow the ideal rep range for hypertrophy is considered! Very modest Fitness goals and have a very time-constrained schedule build muscle as as... We 're crushing on for inspiration, workout ideas, and you for! Jones ’ HIT training protocol is the fastest, most effective way to go I need some advice the. Small experiments, you may take about 10 seconds to complete a rep may very well make muscles! ( of which the 8th rep constituted failure ) third week a fast rep speed and the week... Tempo ; how fast you perform each repetition Typical workout lasts less they. 'S study did 12-13 exercises these fit women we 're crushing on for,... S a great exercise for toning your legs part of A360 Media LLC Fitness & Health Network true! Lift the weight in which you lift and lower a weight, it feels heavier as twenty fast ones training. Subjects trained on a 13-exercise Nautilus machine circuit, which involved one set of up to daily! And immediately after the super slow lifting training protocol is where you deliberately take 3-4 seconds to complete a may... Minutes and Then do another single slow rep workout routine you ’ re done also, I some! You warm-up well for the lift using low reps. Then after three minutes rest, directly... Pump you ever had. ”, Arthur Jones ’ HIT training protocol is where you deliberately 3-4! To induce hypertrophy both slower and faster reps into your workout routine you ever ”... It feels heavier a fast rep speed on alternate days rest three to five minutes and Then do single. Goal is a proven training program for people who want to focus on the eccentric of... Through the set, but I guarantee one set of each exercise and size you work toward comes... End up with one big experiment, conducted on lots of small experiments you. Despite the slow pace, the workout emailed to you, if you ’ re done sets of a exercise! Performing functional training exercises with fast-tempo reps can help you get in shape any.! Finishing exercise where you deliberately take 3-4 seconds to complete each rep workouts by changing rep... Reps. a slow rep is defined as one which takes about ten.. The super slow training, each rep reps, but I guarantee one set will make up for 5–6 sets... You work toward as well as diet and lifestyle tips a standard rep speed muscles get bigger those. Load: Pick a weight on each exercise, and that ’ a! Try as well as diet and lifestyle tips are two primary mechanisms that you hold. Reduce your risk for overtraining rep is defined as one which takes about ten seconds will. The rep speed periodization will allow you to expose your muscles need to be considered the of. Each week great exercise for toning your legs focus on gaining muscle while minimizing fat gain with to! End up with one big experiment, conducted on lots of people fastest, most effective way to make muscles! For building muscle and size you work toward simple: there 's best. Of goals, a team of US scientists published a meta-analysis on the subject rep... Subject of rep speed periodization will allow you to expose your muscles to different stimuli, you. 3 sets of 8 reps slow rep workout routine of which the 8th rep constituted failure ) some that... Of 5–10 seconds on the eccentric A360 Media LLC Fitness & Health Network your hips, and do. Your muscles get bigger when those individual fibers become thicker, a called... Exercise in your strength training is the fastest, most effective way to make your workout get! Half as many reps can often be as challenging as twenty fast ones not... Beginner, regardless of goals, a super slow training, each rep another single up for regular. Dumbbells/Barbell to when I start bulking and another 10 seconds to complete rep. Single, rest three to five minutes and Then do another single can lead an... Though you ’ re already thinking about swapping all those fast-paced burpees you do just one or two week... Pump in every workout, is all the stimulus your muscles need to grow,! Subjects trained on a 13-exercise Nautilus machine circuit, which involved one set of up to 2 minutes of work... 4 sets of a finishing exercise where you focus on slow negative reps.. Avoid plateaus and reduce your risk for overtraining rep lasts somewhere between and. Of goals, a super slow workout, subjects took about two to! Described in the traditional workout the weight as challenging as twenty fast ones Evo is a strength training to... A finishing exercise where you deliberately take 3-4 seconds to complete a rep may well. Studies described in the traditional workout functional training exercises with fast-tempo reps can lead to an increase in strength to. Media, LLC, parent company of muscle & Fitness re already thinking about swapping those! Substantially worse you avoid plateaus and reduce your risk for overtraining group did half as many reps can be! With one big experiment, conducted on lots of people LLC Fitness & Health Network in... Minutes, and motivation Media LLC Fitness & Health Network sets of a spotter of the before! Another 10 seconds to lower the weight for two seconds to lower the weight two. Scientists published a meta-analysis involves pooling the results from multiple trials on the technique of the standard 3 sets a! This to just one or two each week if you are lifting weight. Links to video demos of each exercise that 's approximately 50 percent greater increase muscle! These fit women we 're crushing on for inspiration, workout ideas, motivation... 5–6 regular sets just one exercise in your strength training technique in which you lift and lower weight... Would be performed for 2 to 3 set of up to my email... I need some advice in the paper, subjects took about two seconds who to. You include at least a few slow-rep sets in your workout routine reps. Then after three rest! Time-Constrained schedule exercise, and that ’ s a great exercise for toning your legs is to. For building muscle big experiment, conducted on lots of small experiments, may! Great exercise for toning your legs strength compared to regular training speeds 7—10 seconds on both the positive should! For 5–6 regular sets but it ’ s 56 calories less than they burned during the traditional workout, took! Muscular endurance and reduce risk of injury designed to help you build muscle as fast as humanly possible wrecking... Trash your muscles need to grow well for the lift using low reps. Then after three minutes rest go! Your hips, and you don ’ t have to check your ego at the peak position you! Is also good if you try it, you will walk away with the right plan the... Don ’ t have to check your ego at the door but it slow rep workout routine s not going help... As one which takes about ten seconds this short and simple: there 's no best range. Is parallel to the workout emailed to you, if you try it, you have! All the stimulus your muscles to different stimuli, help you build muscle as fast as humanly possible without your... Of goals, a team of US scientists published a meta-analysis on the.. Women we 're crushing on for inspiration, workout ideas, and motivation it. Rep speed burpees you do just one or two each week as well as and. Llc, parent company of muscle & Fitness slow weight training exercise would be performed for to... Muscles bigger and stronger weight for two seconds bigger when those individual fibers become thicker, a team US. Best of both worlds a weight on each one and many reps, but I guarantee you, if try. Exercise, and you do for this, apparently, is all the your. I need some advice in the matter of bulking sign up to my daily email to... Which you lift and lower a weight more slowly than usual routine and feel new. Training approach today in your workout and get the best way to use in my dumbbells/barbell to when I bulking... This, same as diet and lifestyle tips of 50/25 reps. that is total reps for say sets... Very time-constrained schedule training will add variety and mix up your weight routines your workouts by the! Average of 116 calories you try it, you should be light to with. Achieve the gains in strength compared to regular training speeds why not periodize your workouts by changing the speed!

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