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Author: Derrick
Date: 11-10-02 05:26
I found an article in this outdoor magazine, that was pretty interesting. It was about a weight lifting technique. It's called Slow Motion or something like that. A company researched and found that lifting weights slow, and doing one set per exercise to failure only one time a week, was better. The people tested, had increased strength, faster muscle gains, and better endurance. Afterwards, someone took the idea and opened a gym that teaches the technique. Several pro athletes use it. Everyone who tried it saw a 50% increase in overall muscle gains, strength, and endurance. Some critics suggested that it should be used for maybe 6 weeks as a way to get over a plateau. It is supposedly a very intense way of lifting. An example would be like if you were benching, you would take 5 seconds on the positive motion, and 5 seconds on the negative motion. A guy noted that when he first started doing it, he had to take Tums (an antacid) to keep from puking! I figured I might try this and see what happens. Also, they say the workout only takes about 15 minutes! Works for me!
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Author: melve
Date: 11-10-02 12:27
I have heard of this technique although I haven't tried it. Keep us posted on how it comes out.
melve
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Author: Dee
Date: 11-10-02 16:33
Hi Ya,
I first read about this technique ages ago on a web site I visit, but there, it was presented as super slow, one set, with the heaviest weight you can lift. The technique called for (on a bicep curl for example) at least 13 seconds up, and at least 12 seconds down. At first, I had trouble moving at such a slow pace, and was a bit jerky in my movements, but now, I can raise the weight so slowly that the movement is barely discernable. It totally wipes me out, and only recently have I been able to do more than 2 or 3 reps of each exercise I do. I can do 4 now of some moves, but still only 3 of others, and I am bathed in sweat and really straining by the time I finish ONE set...couldn't do another set if you paid me! I alternate a couple of weeks of that with a couple of weeks of fast weight training that is almost aerobic in nature...use much lighter weights, and go as fast as I can without sacrifycing form. I do 3 sets at super fast speed, taking no break between exercises and no breaks between sets...3 sets of that leaves me - you guessed it -- bathed in sweat and straining to finish the last few!!! Just my 2 cents worth, Cheers, Dee
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Author: Anne-Marie
Date: 11-10-02 17:21
This is what I have been doing...slow motion compared to the others at the gym...so in effect, I am actually holding and using the weight for longer...especially with 12 reps at such a rate...even though it is a lighter weight, it does extend the time you do it and therefore the fatigue on your muscle...well it feels that way anyway. I know I could feel fatigue lifting a heavier weight for say x6 reps, but I don't really think I would have really used that muscle much to get there the same as you just described.
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Author: Newbeee
Date: 11-10-02 17:24
That was me again...and I re read your post after reading Dee's. I see you mean one rep and heavy weight..LOL! I still feel better doing it the way I have been...still longer duration and less chance for injury I thought than lifting too heavy a weight.
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Author: GymMachine
Date: 11-10-02 18:51
the premise is simple and has been around for a while i think...its just a case of lifting heavy= bigger gains...the superslow (for size) is more advantagous on the negetive (eccentric or descending part of the weight) because it forces your muscles to contract whilst lowering a weight for a long time...heavy negetives, under good control are great mass builders...if your after speed and agility i would do normal concentric lifts and slow heavy negetives...the idea is to create power, speed and mass at the same time...if i do a weight and get out like 3 reps i will cheat ( eg bicep curl, i will lift it up using legs with a swinging motion, being careful not to put the back at risk, and do a slow negetive)...for the 1 set of each weight/exercise i guess thats highly debateable...look at the study..were the test subjects novices or experienced lifters?...i would do 3 sets per muscle group atleast and concentrate on heavy, slow negetives...slowing the concentric phase will surely build muscle, but you would find yourself a little less agile and slow when returning to normal lifting....and negetives can be as long as u want them to be really, but i go for around 5 seconds on really heavy weights....15 seconds and the weight musnt be too heavy.
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Author: Spica
Date: 11-12-02 09:32
Derrick:
This is my "standard" technique for weights except I do a couple - 8-rep sets. Very slow positive and negative motions. This reduces the tendency to "cheat" by using the momentum of fast-paced reps at the top and bottom of the motions. Also, it allows you to really concentrate on the muscle group you are working with. Once a week I try to max-lift as well (the point where I can get the most weight lifted for just one rep.
BTW - another variation I used to do when younger was "super-sets" Say you're doing curls. Start at a heavy weight and do as many reps as you can at that weight (probably 6-10 reps), then immediately (no rest) drop down about 10 lbs and see how many more reps you can do, then do it again - drop 10 pounds and do as many reps as possible. Believe me, this will BURN and rip. I used to get great results for bulking up this way. I have not used the technique recently because I do not want to over-bulk, really.
Mike
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