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Seng Stewart · 12-18-2012, 05:16 AM

I build my muscle using this method after i stopped my training for a period of time due to other commitments. Sharing here to see if it can benefit others.

To jump-start stalled results, give slow training a try: Half the weight, one-tenth the speed, half the time in the gym. Focus on the muscles, not the weights; it's a mind/muscle connection. Only 2 sets, only 6 reps each. 10 seconds for positive contraction, 10 seconds for negative contraction. No pause in the middle, no pause in the end. Stop short of locking joints and don't rely on momentum to move the weight. Don't relax. It's about the quality of your workout, not the quantity. It's about strength. Increase your weight weekly. The slower you go, the more challenged certain muscle recruitment patterns become. Slow training puts more stress on your muscles, taking them to a higher level of fatigue. You will need a Zen-like focus and a tolerance for muscle discomfit. But believe me, the time and effort you spent doing this will be well worth it.

FitnessFreek · 12-18-2012, 10:01 AM

Training slowly is good if you are just looking for strength. Training with normal speed builds strength (although not quite as much), explosiveness, speed, coordination, timing, balance and spatial awareness, which are very important to athletes and people in general.

aaliyahadams · 12-19-2012, 12:29 AM

In super-slow training, the concentric portion of each strengthening movement take a full 10 seconds to complete, and the eccentric portion takes 4-5 seconds. Athletes who engage in super-slow strength training in effect carry out their workouts in slow motion, with a heavy emphasis on coordination, form and control rather than speed.
The ideas behind lifting slow:
1.Its safer. Without bouncing or momentum, that is change of direction at speed, you’re less likely to hurt yourself.
2.It takes more strength to lift a weight slowly than quickly. A person that can do a single handstand pushup at full speed is not as strong in the movement as someone who can lower under a four count and raise up at the same.
3.It takes more control. While this is tied in to the point above, by going slow you may activate more of the surrounding musculature as it seeks to stabilize. There is no cheating by swinging into any movement.

Tricka90 · 12-20-2012, 05:23 AM

if you have patience you start seeing result soon!

Seng Stewart · 12-21-2012, 07:06 AM

Agreed absolutely with FitnessFreak. The equation is really power = strength x speed. This is why body builders may be able to lift heavy weights but they will never have that explosive strength of the olympic weight-lifters.

aaliyahadams · 12-24-2012, 12:01 AM

Quote:

Originally Posted by Seng Stewart

Agreed absolutely with FitnessFreak. The equation is really power = strength x speed. This is why body builders may be able to lift heavy weights but they will never have that explosive strength of the olympic weight-lifters.

Yes that's the point!!!

12-18-2012, 05:16 AM	#1
Seng Stewart Rank: New Member Join Date: Dec 2012 Posts: 43	Slow Training I build my muscle using this method after i stopped my training for a period of time due to other commitments. Sharing here to see if it can benefit others. To jump-start stalled results, give slow training a try: Half the weight, one-tenth the speed, half the time in the gym. Focus on the muscles, not the weights; it's a mind/muscle connection. Only 2 sets, only 6 reps each. 10 seconds for positive contraction, 10 seconds for negative contraction. No pause in the middle, no pause in the end. Stop short of locking joints and don't rely on momentum to move the weight. Don't relax. It's about the quality of your workout, not the quantity. It's about strength. Increase your weight weekly. The slower you go, the more challenged certain muscle recruitment patterns become. Slow training puts more stress on your muscles, taking them to a higher level of fatigue. You will need a Zen-like focus and a tolerance for muscle discomfit. But believe me, the time and effort you spent doing this will be well worth it.
	Seng Stewart's Sig:To learn more about growing muscles, visit To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts. To learn more about losing fat using proven scientific method, visit To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

12-18-2012, 10:01 AM	#2
FitnessFreek Rank: Member Experience: 5-7 Years Join Date: Aug 2011 Location: Chico, CA Posts: 332 Country: Gender:	Training slowly is good if you are just looking for strength. Training with normal speed builds strength (although not quite as much), explosiveness, speed, coordination, timing, balance and spatial awareness, which are very important to athletes and people in general.
	FitnessFreek's Sig:ISSA Certified Personal Trainer Personal Training Services, Nutrition Consulting, Custom Workout Design, & More! To view links or images in signatures your post count must be 10 or greater. You currently have 0 posts.

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12-19-2012, 12:29 AM	#3
aaliyahadams Rank: Member Join Date: Dec 2012 Posts: 97	In super-slow training, the concentric portion of each strengthening movement take a full 10 seconds to complete, and the eccentric portion takes 4-5 seconds. Athletes who engage in super-slow strength training in effect carry out their workouts in slow motion, with a heavy emphasis on coordination, form and control rather than speed. The ideas behind lifting slow: 1.Its safer. Without bouncing or momentum, that is change of direction at speed, you’re less likely to hurt yourself. 2.It takes more strength to lift a weight slowly than quickly. A person that can do a single handstand pushup at full speed is not as strong in the movement as someone who can lower under a four count and raise up at the same. 3.It takes more control. While this is tied in to the point above, by going slow you may activate more of the surrounding musculature as it seeks to stabilize. There is no cheating by swinging into any movement.

12-20-2012, 05:23 AM	#4
Tricka90 Rank: New Member Join Date: Dec 2012 Posts: 13	if you have patience you start seeing result soon!

12-21-2012, 07:06 AM	#5
Seng Stewart Rank: New Member Join Date: Dec 2012 Posts: 43	Agreed absolutely with FitnessFreak. The equation is really power = strength x speed. This is why body builders may be able to lift heavy weights but they will never have that explosive strength of the olympic weight-lifters.

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Slow Training