I haven't worked out in the gym in over a year and All my bones hurt and my muscles are tight. I had been a regular in the gym for 12 years and I'm doing my AA phase to get back into it. I read some University studies that showed super slow reps (20-25% max1rp) do not necessarily do much for strength or power, but I'm wondering if it could be an effective way to hit all the fibers to prime them for harder workouts.I tend to go overboard with my training too soon and end up with a pulled muscle somewhere on my body.
I was also wondering what kind of benefit super slow training might bring? I do a lot of cycling in the summer and my bulking phases would usually be in the winter.
Anybody ever read studies on how to effectively use super slow rep training or have any personal stories to share?
Thread: super slow reps good for what?
04-08-2008, 03:25 PM #1
super slow reps good for what?
04-08-2008, 03:29 PM #2
04-08-2008, 03:55 PM #3
I also remember reading a study somewhere that superslow does have its disavantages; i seem to remember that force should be applied as fast as possible; this does not mean slinging the wieght or using momemtun because if you have enough wieght the bar will be slow to comeup just do to the weight; then lower at slow enough speed where you do not use gravity to assist it down... pretty simple...
04-09-2008, 02:50 PM #4
04-09-2008, 03:46 PM #5
04-09-2008, 03:49 PM #6
04-09-2008, 05:00 PM #7
I agree with the above posters in that super slow reps are good to start off with because they help your CNS to not only learn the lifts, but to learn to contract the muscles against the weights. As for the burning sensation, it means you are stimulating the lactate system. In other words..muscular endurance. This can be a good thing in it causes sarcomere hypertrophy (develops volume in the muscle), but to really stimulate the 2B fibers (strength and power), you have to contract the muscles hard and fast (don't confuse this with momentum). I'm talking firing off nerves impulses that contract muscles. After a couple of weeks with the slow mo training, you may add in low rep training and finish off with some higher rep slow mo training. This way you will REALLY hit all 3 types of fibers.
04-10-2008, 10:35 AM #8
04-10-2008, 10:37 AM #9
04-10-2008, 03:49 PM #10
20-25% of your 1RM??? Waste of time.
You can give your joints a rest by using higher reps. Many long term trainers and "mature" lifters use this approach. Just lift the weight UNDER CONTROL, i.e., no heaving, jerking the weight."If you can squat heavy and have solid sh*ts, what more can you ask of life?"
Jon Paul Sigmarsson - WSM winner
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