Question about slow rep training

aadaam · 06-07-2002, 03:37 PM

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.

TJohn · 06-07-2002, 03:45 PM

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

aadaam · 06-07-2002, 03:53 PM

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.

TJohn · 06-07-2002, 03:58 PM

How old are you by the way ??

TJohn

aadaam · 06-07-2002, 03:59 PM

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

TJohn · 06-07-2002, 04:09 PM

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

Robboe · 06-07-2002, 04:36 PM

Of course you can gain mass with slow reps.

You don't need supplements or drugs.

**Prince** · 06-07-2002, 04:44 PM

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

Snake_Eyes · 06-07-2002, 04:56 PM

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.

aadaam · 06-07-2002, 05:35 PM

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?

Snake_Eyes · 06-07-2002, 05:38 PM

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

TJohn · 06-07-2002, 05:40 PM

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

Robboe · 06-07-2002, 05:42 PM

Quote:

Originally posted by TJohn
but light weights for gaining mass ?

TJohn

Who said light weights?

TJohn · 06-07-2002, 05:44 PM

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

aadaam · 06-07-2002, 05:48 PM

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.

**Mudge** · 06-07-2002, 05:48 PM

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

Robboe · 06-07-2002, 05:49 PM

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.

aadaam · 06-07-2002, 05:51 PM

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.

Scotty the Body · 06-07-2002, 07:36 PM

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.

**Mudge** · 06-12-2002, 09:05 AM

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).

aadaam · 06-12-2002, 11:38 AM

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.

06-07-2002, 03:37 PM	#1
aadaam Crash and burn Join Date: May 2002 Location: western mass Posts: 41	Question about slow rep training BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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.

06-07-2002, 04:36 PM	#7
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	Of course you can gain mass with slow reps. You don't need supplements or drugs.
	Being held down by The Man

06-07-2002, 04:44 PM	#8
Prince the one & only Administrator Join Date: Nov 2000 Location: Colorado Posts: 33,276 Blog Entries: 25 Photos: 313	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
	Support the Board Sponsors: SBMuscle.com - Discount Supplement Superstore AlltheWhey.com - Bulk Protein Powders CEM Products - Research Chemicals & Supplements MusclePharm - Complete Nutritional Arsenal BigBackGrips - If you lift weights you've got to try these grips! CHECK OUT THIS NEW 6-PACK-ABS PROGRAM!

06-07-2002, 05:48 PM	#16
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,956 Photos: 1	If your not gaining weight, maybe your not eating enough/right stuff?
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

06-07-2002, 05:49 PM	#17
Robboe Designer Supplements Join Date: Dec 2000 Location: Newcastle Posts: 5,151	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.
	Being held down by The Man

06-07-2002, 03:45 PM	#2
TJohn Registered User Join Date: May 2002 Location: Southeastern Pennsylvania Posts: 445	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

06-07-2002, 03:53 PM	#3
aadaam Crash and burn Join Date: May 2002 Location: western mass Posts: 41	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.

06-07-2002, 03:58 PM	#4
TJohn Registered User Join Date: May 2002 Location: Southeastern Pennsylvania Posts: 445	How old are you by the way ?? TJohn

06-07-2002, 03:59 PM	#5
aadaam Crash and burn Join Date: May 2002 Location: western mass Posts: 41	I am a 28 year old male, 165lbs, 5'11". Decent build and definition.

06-07-2002, 04:09 PM	#6
TJohn Registered User Join Date: May 2002 Location: Southeastern Pennsylvania Posts: 445	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

06-07-2002, 04:56 PM	#9
Snake_Eyes Real American Hero Join Date: May 2002 Location: Nevada Posts: 221	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.

06-07-2002, 05:35 PM	#10
aadaam Crash and burn Join Date: May 2002 Location: western mass Posts: 41	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?

06-07-2002, 05:38 PM	#11
Snake_Eyes Real American Hero Join Date: May 2002 Location: Nevada Posts: 221	How about you don't bother with the supplement, eat good, and train hard according to your choice of workout structure?

06-07-2002, 05:51 PM	#18
aadaam Crash and burn Join Date: May 2002 Location: western mass Posts: 41	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.

06-07-2002, 07:36 PM	#19
Scotty the Body I'm Dead Sexxxxy!! Elite Member Join Date: Dec 2000 Location: Canada Posts: 4,970	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.
	Cool

06-12-2002, 09:05 AM	#20
Mudge Pizza the Hut Super Moderator Join Date: Jun 2002 Posts: 22,956 Photos: 1	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).
	Kinesiology Vote @ Top 25 Deads Comp Bench Motivation Bench form MaxCalc Charles Poliquin When I let go of what I am, I become what I might be. Lao-Tzu I don't know any sources so don't ask - thanks

06-12-2002, 11:38 AM	#21
aadaam Crash and burn Join Date: May 2002 Location: western mass Posts: 41	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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