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Question about slow rep training

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Posted by: aadaam

I was talking to a guy at the gym and he was talking about the results he got from slow rep training. Low weight 20x, 10 secs up, 10 secs down. Is this a good way to get tight and tone, he seem to know what he was talking about but I would just like some input from from you guys and girls. Just weighing my options right now.


Posted by: TJohn

No sure.....I don't think that is a good way to gain mass, but like you said get tight and tone very possibly.

Like your Vegeta pic

TJohn


Posted by: aadaam

So I would'nt gain any mass or size out of this? Just some toned tight muscles? My size does not seem to change, I have been the same size and weight since high school almost 10 years ago. So I feel that I will just tighten and tone. Still contemplating whether or not to take vpx 1-test to try to gain some mass? Just not so sure about the drug route.


Posted by: TJohn

How old are you by the way ??

TJohn


Posted by: aadaam

I am a 28 year old male, 165lbs, 5'11". Decent build and definition.


Posted by: TJohn

Well then, if you're into gaining mass then go for the 1-test or similar product combined with creatine and glutamine. I've used 1AD and got great results (I'm 39). Being 5'11' and 165, that would be my course of action personally.

But if your into toning up and not gaining mass, then yes do a higher rep (don't know about the slow part) routine with lighter weight (a maintenance routine) and cut out all the sugar from your diet eating 6 small meal a day. You'll be shredded in no time !!

TJohn


Posted by: The_Chicken_Daddy

Of course you can gain mass with slow reps.

You don't need supplements or drugs.


Posted by: Prince

Yes, it's a good training method and you can gain mass, it's generally referred to as TUT (time under tension) here is a article that explains in detail >> TUT Article


Posted by: Snake_Eyes

That article doesn't take into account the minimal threshold loading necessary to cause adaptation.

You have to be past a certain weight (muscular tension really) threshold to illicit growth-- just using a slower tempo is only half the equation.


Posted by: aadaam

Okay so what if I was to take the vpx-1 and then do a TUT training? Would I still get some mass gains while keeping the definition?


Posted by: Snake_Eyes

How about you don't bother with the supplement, eat good, and train hard according to your choice of workout structure?


Posted by: TJohn

Quote:
Originally posted by The_Chicken_Daddy
Of course you can gain mass with slow reps.

You don't need supplements or drugs.
I agree with no sups or drugs, but light weights for gaining mass ?

TJohn


Posted by: The_Chicken_Daddy

Quote:
Originally posted by TJohn
but light weights for gaining mass ?

TJohn
Who said light weights?


Posted by: TJohn

Quote:
Originally posted by aadaam
I was talking to a guy at the gym and he was talking about the results he got from slow rep training. Low weight 20x, 10 secs up, 10 secs down. Is this a good way to get tight and tone, he seem to know what he was talking about but I would just like some input from from you guys and girls. Just weighing my options right now.
He did. But I know what you mean.

TJohn


Posted by: aadaam

So you are saying by eating right and doing a moderate weight with the TUT training I will still have good gain? I have always had a problem put on any size. That is why I was talking about the VPX-1, to overcome that plateu. Or should I just work my ass off and do it.


Posted by: Mudge

If your not gaining weight, maybe your not eating enough/right stuff?


Posted by: The_Chicken_Daddy

Well "Tight and tone" is a function of diet for one.

Using a heavy weight and moving the fucker real slow for say 2-3 reps can be potentially as effective, possibly more effective than doing it for 10. especially cause of the stressed out eccentric portions. Of course there's too many varibales to say that for definite.


Posted by: aadaam

Just to give some more info, I eat very well . I have just started uping my good fat intake, low carbs and sugar, fruits and vegetables. I also take a protein sup, creatine and glutamine, and lots of water.


Posted by: Scotty the Body

I agree with TCD, I"d use a heavy weight and keep my reps around the 4 rep range.

I think a high rep range done slowly is just gonna mean a lactic acid burn-not good.


Posted by: Mudge

I've been doing slow reps for awhile, the only thing its killing right now is my legs (because I haven't been training them hard enough). Everything else is only moderately sore afterwards (for a couple days).


Posted by: aadaam

I have done the slow rep thing but I did'nt seem to get the soreness the follwing day. While doing them they burned like hell.
I think I will try a higher weight lower rep like you said. I was doing around 10 or so till I could'nt do it any more.







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