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Fitness Tips For 9/25/2013
Slow Reps for Muscle Size
When we go onto the floor of any gym anywhere in the world it is
very unfortunate that we still see the average person training with
weights using fast movements with too much momentum. This is
definitely the wrong way to go about your training if you want to
see the best results.
Essentially everybody seems to be doing their exercises too quickly.
If you are training like this and simply throwing the weight up and
letting the weight drop back down again just mindlessly flailing
your limbs with no apparent focus and doing it with without
concentrating and more often than not while busy chatting to someone
at the same time, you are not training correctly.
If you are not concentrating on exactly what you are doing and you
are using as much momentum as you possibly can then you are simply
wasting your time. It would seem like the person training like this
is someone who just wants to get their set done and out of the way,
so they do something else with minimal disruption.
The goal of your strength training program should be to get the best
possible results in the shortest possible time with the least
possible amount of wasted effort. Performing slow, controlled
repetitions is fundamental to achieving that goal and doing the
exercise correctly without using momentum is vital.
The only way that you are going to get results from training with
weights is by doing the movement correctly which means using the
weight for controlled slow reps only with no exceptions. True High
intensity is only achieved with slow controlled movements.
So how slow do we mean when we say slow? To answer this question we
need to concentrate on the concentric movement and the eccentric
movement. The concentric movement is when you are lifting the weight
going against the force of gravity like pushing up from the bottom
of a squat.
The eccentric movement is when you are lowering the weight towards
gravity like lowering yourself down with the weight on your back
when squatting. When you are training correctly you will ALWAYS take
at least 2 seconds to lift the weight concentrically and then
lowering the weight eccentrically should take you at least 4 seconds.
This means that you first need to concentrate on the correct way to
do the exercise and then concentrate on speed. You should pause in both
the start and finish positions on each rep. This means that when
training this way you will do every rep taking approximately 7-8
seconds to perform.
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Slow Reps for Muscle Size
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assume any liability for the information contained herein.
The Information contained herein reflects only the opinion
of the author and is in no way to be considered medical advice.
Specific medical advice should be obtained from a licensed
health care practitioner. Consult your physician before you
begin any nutrition, exercise, or dietary supplement program.