Can't do high reps after starting superslow

[Patrick82]

Did I lose strength or is it normal? I could do 20 pistol squats before, when I started superslow I couldn't do a single rep, now I can do 3 reps 10/10 sec cadence. But when I went back to quick 2/2 reps I couldn't do 20 anymore.
Same thing happened with chin-ups. I could do 14 chin-ups, I started with superslow, I can't do many reps anymore.

[mobikwa]

Your muscles gain strength in the way you train them. You decide how you want to determine how "strong" you are. If you want to gain strength doing superslow then use that as your metric, constantly changing won't let you gauge your progression.

[Roidmonster55]

Your muscles tire extremely fast in superslow. While it does require extreme focus and strict control, I ditched it immediately after trying it because it's so damn time consuming and boring

[Patrick82]

Your muscles gain strength in the way you train them. You decide how you want to determine how "strong" you are. If you want to gain strength doing superslow then use that as your metric, constantly changing won't let you gauge your progression.

Ok, so I got stronger then? Even when I can't do many reps?

[Patrick82]

Your muscles tire extremely fast in superslow. While it does require extreme focus and strict control, I ditched it immediately after trying it because it's so damn time consuming and boring

Isn't that the point of weightlifting, to make muscles tired?

[SuffolkPunch]

Rest a few months then try again

[HulkingBrute]

Isn't that the point of weightlifting, to make muscles tired?

That's not the type of tired being mentioned. Muscles being tired and no longer able to work out without having induced any sort of pump or hypertrophy, isn't a good thing.

[Patrick82]

That's not the type of tired being mentioned. Muscles being tired and no longer able to work out without having induced any sort of pump or hypertrophy, isn't a good thing.

But then you can just use a lower weight instead.

[Roidmonster55]

What I'm saying here is there's no real point to doing a rep, especially in the concentric, that slow. There really isn't going to be a significant difference in strength gains in superslow that can't be achieved with a good tempo. You want real benefits with superslow? Make sure you do the eccentric portion of the rep super slow. More muscle fiber damage happens in the eccentric, and you are supposed to do it slow anyway.

If you see positive results in superslow have at it. I just found it to be time consuming, boring, and the weight load is significantly decreased. And I mean drastically, to the point where the weight has to be so much lighter I have a hard time finding it beneficial.

[ironwill2008]

Can't do high reps after starting superslow

Did I lose strength or is it normal? .

It's not 'normal' to do "superslow" reps.

It's a fad that the muscle magazines attempted to popularize 15 years ago, but it quickly faded away because it doesn't work.



Instead of following "magic" programs, you'd do well to simply get on an established program and follow the same basics that work for everyone. Any number of these can be found in the stickies at the top of the 'workout programs' forum.

[Roidmonster55]

It's not 'normal' to do "superslow" reps.

It's a fad that the muscle magazines attempted to popularize 15 years ago, but it quickly faded away because it doesn't work.



Instead of following "magic" programs, you'd do well to simply get on an established program and follow the same basics that work for everyone. Any number of these can be found in the stickies at the top of the 'workout programs' forum.

That's what I'm trying to say. Everyone has a new & supposedly innovative way to work out. After I tried Superslow once or twice I tossed it into the fad junkpile, where everything else belongs like 8 minute abs, Zumba, etc etc. Muscles have not changed in forever. The ancient people knew how to work them- you contract them against resistance, efficiently. Look at the ancient Spartans. They didn't have BCAA's and preworkouts to give them placebo effect, they used tried and true methods that stand strong to this day. But people will always make money off of fads, as long as they are catchy and different.

Here's the best rule of thumb to go by: Whenever someone comes out with a new exercise fad, movement, or piece of equipment that is unique and catchy, chalk it up to horsesh!t before you try it and then you won't be disappointed with it when it doesn't work.

[Arnold48]

You have to do more for fit body. Muscle exercise is perfect to straightener the body. You have to workout according to weekly plan. Make an exercise and diet plan to fit your body and gain more energy. Running is also very necessary with weight lifting.

[speedjason]

ok here is the thing. there are two types of failure mode when it comes to exercising. one is called muscle fatigue where the muscle has no energy to move anymore. the other is called neural fatigue where the receptors on your muscle becomes ineffective.
I would imagine the so called "superslow" is doing the movement very slow. in this case, your receptors are activate constantly and becomes fatigue even tho your muscles are not.
if your goal is to increase better mind to muscle connection, then doing superslow might help, if your goal is to grow muscles then superslow is not.

[Patrick82]

I have found that superslow works best for me, if I do quick reps with more weight I get injuries. For big muscles I do 10/10 sec reps, for small muscles I do 5/5 sec reps. When I started with superslow 13 years ago I made crazy gains, but then I switched to faster reps and made zero gains in size, but I could do more reps. Few months ago I switched to superslow again and now I can't do many reps anymore, but I notice huge gains in size, just like 13 years ago.

[Patrick82]

It's not 'normal' to do "superslow" reps.

In the end of the exercise, everyone does superslow because you can't move it faster. Unless you workout with low intensity and quit.

[ironwill2008]

In the end of the exercise, everyone does superslow because you can't move it faster. Unless you workout with low intensity and quit.

Lulz. This has nothing to do with your original question.






Good luck with meeting your fitness goals for 2012.

[Roidmonster55]

Superslow can be useful as it forces people to use good form whom refuse to otherwise. Other than that, superslow is sh!t and the sooner you accept it as fact, scrap it, and use a real program the sooner you can start progressing.

Ancient people used rocks, logs, bodyweight, etc. They improvised. They used whatever resource they had. But the point is they used it right. Nowadays we have the advantage of modern equipment but the disadvantage of placebo and sh!t workout methods that are useless. Go back to the primal ways of working out. Contract your muscles efficiently against resistance to make them grow. It's easy, lift and eat. Ditch the bullsh!t.

[Patrick82]

Superslow can be useful as it forces people to use good form whom refuse to otherwise. Other than that, superslow is sh!t and the sooner you accept it as fact, scrap it, and use a real program the sooner you can start progressing.

Ancient people used rocks, logs, bodyweight, etc. They improvised. They used whatever resource they had. But the point is they used it right. Nowadays we have the advantage of modern equipment but the disadvantage of placebo and sh!t workout methods that are useless. Go back to the primal ways of working out. Contract your muscles efficiently against resistance to make them grow. It's easy, lift and eat. Ditch the bullsh!t.

I already train the ancient way and improvise with bodyweight, backpack with water bottles etc. I don't go to gym.

[adamdavidson47]

What is superslow. Someone aware me.

[Patrick82]

Lulz. This has nothing to do with your original question.






Good luck with meeting your fitness goals for 2012.

My goal is not to get injuries. If someone is 100 years old, you don't tell him to lift quickly, you tell him to lift slow.

[Roidmonster55]

What is superslow. Someone aware me.

Taking an extremely long time to do a rep-any rep of any exercise. One rep, concentric, hold, eccentric, all totals up to about 20 seconds apiece. Boring and time consuming. The muscles get extremely tired with no pump or hypertrophy. A useless method.

[Patrick82]

What is superslow. Someone aware me.

I made video.

[ironwill2008]

Age: 30

My goal is not to get injuries. If someone is 100 years old, you don't tell him to lift quickly, you tell him to lift slow.

Your stats indicate that you're 30. Are you actually 100?

[Roidmonster55]

OP please listen to me. Stop going in circles trying to justify a program/exercise that doesn't work. There's a reason you posted the question you did- because you were having trouble/issues with it. There is a valid reason for why you are having issues, it's because it doesn't work. You need to stop trying to find someone who will validate your reasons for trying to continue pursuing gains with it. You made gains in the past because you were forced to use good form. Now take that ability to use good form and do something with it.

[adamdavidson47]

My goal is not to get injuries. If someone is 100 years old, you don't tell him to lift quickly, you tell him to lift slow.

My dad is 65 and he doesn't use that *******y method.

[BloodType3R]

I made video.

Now that's some grade-A trolling. I commend you.

[adamdavidson47]

I made video.

lofukingl

[speedjason]

My goal is not to get injuries. If someone is 100 years old, you don't tell him to lift quickly, you tell him to lift slow.

no one said doing it quickly.
you want to do it in a controlled yet decent pace. bouncing and yanking weights is usually trip to snap city.

[Patrick82]

OP please listen to me. Stop going in circles trying to justify a program/exercise that doesn't work. There's a reason you posted the question you did- because you were having trouble/issues with it. There is a valid reason for why you are having issues, it's because it doesn't work. You need to stop trying to find someone who will validate your reasons for trying to continue pursuing gains with it. You made gains in the past because you were forced to use good form. Now take that ability to use good form and do something with it.

I'm not having issues with superslow, it works great for gains, but when I switch back to fast reps, I can't do as many anymore. I want to know the explanation for this. I think it's because with fast reps you train explosiveness. I don't use explosiveness in anything, so training quick is useless for me.

[Patrick82]

no one said doing it quickly.
you want to do it in a controlled yet decent pace. bouncing and yanking weights is usually trip to snap city.

With quick I mean 2 sec up, 4 secs down. Or 3 secs up, 5 secs down. Superslow is 10 secs up, 10 secs down.