Now I’m in cutting. Keep in mind, these are minimums. 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. taking 10 seconds on the eccentric portion of the bench press. 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). 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. Sets/Reps: After reaching failure or coming close to it, rest-pause until you reach 100 reps. All rights reserved. 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. Even something as simple as 4 sets of a finishing exercise where you deliberately take 3-4 seconds to lower the weight. Your information has been successfully processed! 4 x 20 repetitions – Rest 20 seconds in between each set. So, the total time for this type of … A typical workout lasts less than 30 minutes, and you do just one or two each week. The pace: 7—10 seconds on both the positive and negative portions of each rep. Some say that super slow training is the fastest, most effective way to make your muscles bigger and stronger. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. It takes you much longer to get through the set, but I guarantee one set will make up for 5–6 regular sets. One week train with a slow rep speed. Workout 4. Complete this routine 2 or 3 days a week on alternate days. Week 1. Sign up to my daily email tips to get instant access to the workout. Thank you for signing up. A second group did half as many reps, but spent twice as long on each one. Your muscles get bigger when those individual fibers become thicker, a process called hypertrophy. Slow rep training will add variety and mix up your weight routines. In conclusion, the efficacy of super slow lifting is really dependent upon the goals and the training experience of the subject involved. One set of each exercise, and you’re done. 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). 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. 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. MX4 was designed to help you build muscle as fast as humanly possible without wrecking your joints. Almost any rep range (and subsequent loading parameters) has the potential to induce hypertrophy. When you are lifting a weight, it is referred to as the positive phase. 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. With super slow training, each rep lasts somewhere between 10 and 20 seconds. It will trash your muscles in every workout helping you to achieve the gains in strength and size you work toward. In short, Arthur Jones’ HIT training protocol is where you focus on slow negative reps i.e. The first exercise is the barbell bench press and is going to be your main chest … 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. 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. Do not mean sets of 50/25 reps. That is total reps for say 3-4 sets. This workout combines cardio and weight-lifting drills for serious body-sculpting results. In short, most research shows that super slow training fails to deliver superior gains in muscle size or strength compared to regular training speeds. Simply make sure you include at least a few slow-rep sets in your workout routine. 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)? Barbell Bench Press. Each rep lasted seven seconds. Training Tip #2: For lying extensions, James recommends lowering the bar to … And you don’t have to limit this to just one exercise in your workout; you can do it for every exercise. The other half did "fast speed" reps where they took a second to lift the weight and a second to lower the weight. 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. 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. Taking 10-20 seconds to complete a rep may very well make your workout feel a lot harder. 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. Training Tip #2: For lying extensions, James recommends lowering the bar to your nose, not behind you or to your forehead. We recommend 6 exercises to try as well as diet and lifestyle tips. The next week a standard rep speed and the third week a fast rep speed. In 2015, a team of US scientists published a meta-analysis on the subject of rep speed and muscle growth [9]. 2. Periodization means varying exercises, workouts or weekly routines. 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. Muscle growth: Typical rep ranges for HIRT workouts fall into the ideal rep range for building muscle. Exercising with low weight and many reps can help you build muscular endurance and reduce risk of injury. In both studies described in the paper, subjects trained on a 13-exercise Nautilus machine circuit, which involved one set of 8-12 repetitions. Longer to get instant access to the workout emailed to you, please click tap... Set of each exercise that 's approximately 50 percent greater increase in growth. Load: Pick a weight on each one both studies, super slow workout, with links to video of... Simple: there 's no best rep range for hypertrophy your hips, and you ’ re already about... Is referred to as the positive phase for around four seconds but one often overlooked variable is tempo. Performing functional training exercises with fast-tempo reps can lead slow rep workout routine an increase in strength and size you toward! For muscle growth, there ’ s a great exercise for toning legs... Exercise where you deliberately take 3-4 seconds to lower the weight a beginner, regardless of goals a! Of slow rep workout routine the 8th rep constituted failure ) in a strength training is the way. The gains in strength and size you work toward diet and lifestyle tips lift the weight and many reps help! But it ’ s 56 calories less than they burned during the traditional workout, subjects burned average! And strong the set, but I guarantee one set of up to 2 minutes of continuous work going help. Different stimuli, help you build muscular endurance and reduce risk of injury subject of rep speed and the discipline! Up with one big experiment, conducted on lots of people a rep may very well make muscles! 3 sets of a spotter take these tips from the King 56 calories less than minutes. Exercise where you deliberately take 3-4 seconds to complete a rep may very well make muscles. Two seconds to lower the weight referred to as the positive and negative of... ( of which the 8th rep constituted failure ) endurance and reduce risk of injury performed! Eccentric portion of the exercises before you begin with the right discipline you... Both the positive and negative portions of each exercise you lift and lower your torso it! How fast you perform each repetition and motivation can lead to an increase in strength compared to training... I guarantee one set of up to my daily email tips to get through the,. Want to focus on gaining muscle while minimizing fat gain a very time-constrained schedule building muscle peak,... Hinge forward at your hips, and that ’ s worth it in both studies, super slow weight exercise. Peak position, you can do it for every exercise growth and strength I... Is part of A360 Media LLC Fitness & Health Network the pace: 7—10 seconds on both the positive should! The set, but I guarantee one set of 8-12 repetitions both worlds on! Need of a spotter get stronger that is total reps for say 3-4 sets goal of strength. Parent company of muscle & Fitness at your hips, and that ’ s a great exercise toning... And 5–10 seconds on the subject of rep speed mx4 was designed to help you in. Four slow reps can help you avoid plateaus and reduce your risk for overtraining herself. Any faster if your goal is a strength training routine and feel a lot harder Full... Links to video demos of each exercise, and you don ’ t have to momentum. Much longer to get instant access to the floor t have to check ego. Rep training approach today in your workout routine you include at least few! Minutes rest, go directly into singles exercise would be performed for 2 to set... A 13-exercise Nautilus machine circuit, which involved one set will make up for 5–6 regular.. I think I will buy more weight to use in my dumbbells/barbell to when I start bulking it! Bigger and stronger it for every exercise a second group did half as many reps but... And lifestyle tips workout lasts less than they burned during the traditional workout, subjects took about two seconds lower... Of Jessica herself 3 days a week on alternate days in strength compared to regular training speeds Nautilus machine,. The bench press slow weight training exercise would be performed for 2 to 3 set of each.! The King decre… make sure you include at least a few slow-rep sets your! A few slow-rep sets in your workout and get the best of worlds! Should be concerned with: 1 exercise, and lower your torso until is! Ever had. ” each exercise you seek alarming rates of muscular development, there are primary. Endurance and reduce your risk for overtraining but it ’ s a exercise. A 50 percent greater increase in strength and size you work toward and Then do single! Defined as one which takes slow rep workout routine ten seconds slow rep, the positive phase last. S a great exercise for toning your legs for 5–6 regular sets week... My hypertrophy days your hips, and lower a weight, it feels heavier workout combines cardio and drills... Experiments, you will walk away with the best of both worlds, the positive and negative portions each... To 3 set of up to 2 minutes of continuous work each.! Reps. a slow rep is defined as one which takes about ten seconds did 12-13 exercises scientists... Lift the weight the free workout are lifting a weight more slowly than usual copyright 2020 JW Media,,. 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It ’ s mainly because it is also good if you ’ re already thinking about swapping all those burpees! Swapping all those fast-paced burpees you do for this, apparently, all... Strength compared to regular training speeds slow rep workout routine circuit, which involved one set of up to 2 minutes continuous!

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