Super Slow

Bear · 11-16-2002, 06:55 AM

I'm going to be incorporating this technique into my workouts for the month of December (along with drop sets).

Do you have any experience to share about this technique?

Bear · 11-16-2002, 09:53 AM

Let me give you an idea of what I'll be doing.

For chest/triceps,

50% of my max for 30 degree incline bench press,
1 rep, 1 minute for positive, 1 minute for negative,
immediately followed by,
max weight I can do for 6-8 reps flat bench fly,
immediately followed by,
drop 30% do another set of fly's to failure,
immediately followed by,
max weight I can do for 6-8 reps triceps pressdown,
immediately followed by,
drop 30% do another set of pressdown's to failure.

So to summarize,
A 1 rep super slow set,
immediately followed by 2 drop sets.

That'd be it for chest/tri's for the week.

Scotty the Body · 11-16-2002, 11:28 AM

I've never tried it. I've used slow reps and always try to do the negative slow so not to bounce the weight or use momentum.

Why would you go that slow, I would wonder if the lactic acid build up doing it would be worth the trouble.
I'd like to hear more?

urso8up · 11-17-2002, 01:57 PM

I have been doing them for about a month now and let me tell you there are awesome no feeling like it and results are pretty good too.

Bear · 12-11-2002, 06:41 AM

Alrighty then...

...this has been a little more intense and torcherous than I anticipated.

So far I have a couple of these type of workouts under my belt and wasn't able to hold out for a minute on any of the negatives, and I also went too heavy for most of the drop sets.

But, I'm liking this as a break from HST, and believe I'll do better as I continue

Bear · 12-14-2002, 10:46 PM

Here's the 2 workouts I've been using:

workout 1:

1 super slow rep seated cable row,
1 minute positive, 1 minute negative,
immediately followed by,
a drop set of close-grip pull-downs,
and a drop set of preacher curls.

5 minute break.

1 super slow rep incline press,
1 minute positive, 1 minute negative,
immediately followed by,
a drop set of incline flys,
and a drop set of pressdowns.

5 minute break.

1 drop set of wrist curls.

workout 2:

1 super slow rep military press,
1 minute positive, 1 minute negative,
immediately followed by,
a drop set of lateral raises,
and a drop set of bent-over lateral raises.

5 minute break.

1 super slow rep leg press,
1 minute positive, 1 minute negative,
immediately followed by,
a drop set of leg extension,
and a drop set of leg curls.

5 minute break.

1 drop set of standing calf raises.

11-16-2002, 06:55 AM	#1
Bear Member Join Date: Nov 2002 Location: Illlinois Posts: 123	Super Slow I'm going to be incorporating this technique into my workouts for the month of December (along with drop sets). Do you have any experience to share about this technique?

11-16-2002, 11:28 AM	#3
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	I've never tried it. I've used slow reps and always try to do the negative slow so not to bounce the weight or use momentum. Why would you go that slow, I would wonder if the lactic acid build up doing it would be worth the trouble. I'd like to hear more?
	Cool

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11-16-2002, 09:53 AM	#2
Bear Member Join Date: Nov 2002 Location: Illlinois Posts: 123	Let me give you an idea of what I'll be doing. For chest/triceps, 50% of my max for 30 degree incline bench press, 1 rep, 1 minute for positive, 1 minute for negative, immediately followed by, max weight I can do for 6-8 reps flat bench fly, immediately followed by, drop 30% do another set of fly's to failure, immediately followed by, max weight I can do for 6-8 reps triceps pressdown, immediately followed by, drop 30% do another set of pressdown's to failure. So to summarize, A 1 rep super slow set, immediately followed by 2 drop sets. That'd be it for chest/tri's for the week.

11-17-2002, 01:57 PM	#4
urso8up Registered User Join Date: Nov 2002 Location: Sarasota, Florida Posts: 252	I have been doing them for about a month now and let me tell you there are awesome no feeling like it and results are pretty good too.

12-11-2002, 06:41 AM	#5
Bear Member Join Date: Nov 2002 Location: Illlinois Posts: 123	Alrighty then... ...this has been a little more intense and torcherous than I anticipated. So far I have a couple of these type of workouts under my belt and wasn't able to hold out for a minute on any of the negatives, and I also went too heavy for most of the drop sets. But, I'm liking this as a break from HST, and believe I'll do better as I continue

12-14-2002, 10:46 PM	#6
Bear Member Join Date: Nov 2002 Location: Illlinois Posts: 123	Here's the 2 workouts I've been using: workout 1: 1 super slow rep seated cable row, 1 minute positive, 1 minute negative, immediately followed by, a drop set of close-grip pull-downs, and a drop set of preacher curls. 5 minute break. 1 super slow rep incline press, 1 minute positive, 1 minute negative, immediately followed by, a drop set of incline flys, and a drop set of pressdowns. 5 minute break. 1 drop set of wrist curls. workout 2: 1 super slow rep military press, 1 minute positive, 1 minute negative, immediately followed by, a drop set of lateral raises, and a drop set of bent-over lateral raises. 5 minute break. 1 super slow rep leg press, 1 minute positive, 1 minute negative, immediately followed by, a drop set of leg extension, and a drop set of leg curls. 5 minute break. 1 drop set of standing calf raises.