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slow weight training!

darebear7

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now i don't post here much but i have always been a big fan of lifting moderate to heavy weights while working out but iv'e been reading about slow weight training and my god its incredible! it has been along time since i have been truly pumped about hitting the gym but i have got my spark back guys....i did legs earlier with the same intensity that i always work out with but slow training wrecked my legs in an amazing way! example i did 5 sets on leg press machine which is what i usually start out with, i did my first 3 sets standard but the last 2 sets i went a little lighter weight and without locking you legs out at the top which should never be done, slowly bring your legs down to start position....after the work out my legs burned like never before and i truly believe if you alter the workout and add slow cadence training to any exercise you can have awesome results.
 
Another good technique is the pause at the stretch point or flex point. Ex.> doing bench, pause at the bottom of the movement for a good two second count and then press upward. Talk about a pump. Its almost impossible to equal your regular rep count with this. Ok so that was a stretch point example. Now for a flex point ex. Doing bent over rows, same thing except pause at the flex point(all the way up) and hold for two seconds. This is not new stuff, probably been around way longer then I have but man it is a great way to change things up every now and then.
 
Slow tempo has it's place, but I wouldn't stick to it all the time. You'd get lot more benefit from lifting explosively IMO.
 
i dont wanna do slow weight training all the time just considered upping my sets and the last couple doing them slow, that way i get can still gain good strengh and size gains just an opinion tho
 
now i don't post here much but i have always been a big fan of lifting moderate to heavy weights while working out but iv'e been reading about slow weight training and my god its incredible! it has been along time since i have been truly pumped about hitting the gym but i have got my spark back guys....i did legs earlier with the same intensity that i always work out with but slow training wrecked my legs in an amazing way! example i did 5 sets on leg press machine which is what i usually start out with, i did my first 3 sets standard but the last 2 sets i went a little lighter weight and without locking you legs out at the top which should never be done, slowly bring your legs down to start position....after the work out my legs burned like never before and i truly believe if you alter the workout and add slow cadence training to any exercise you can have awesome results.

Time Under Tension

One of the dominate factors in hypertrophy is the amount of time the muscle is placed under tension. That is one of the benefits of "slow lifting", maintaining constant tension on the muscle.

Blood Flow Constriction

When muscles are tensed/flexed, they shut off blood flow to the muscles.

This sets up...

The Pump

Once the exercise is stopped, the "dammed up" blood floods the muscles.

Flooding the muscles with blood provides an anabolic enviroment for muscle growth.

Hypertrophy Time Under Tension Methods

1) Super Slow Protocol

This maintains constant tension on the muscle for up to 60 seconds. Constant tension is maintained by not locking the weight out at the top nor resting it at the bottom. Your "Slow Lifting" falls into this catatory.

2) Bodybuilding Method

Performing 8-12 repetitions with short rest periods of 30-60 seconds maintains The Pump.

3) Isometric Exericses

Exercise in which an isometric action is performed for 25 -40 seconds. Then a light flushing exercise immediately follows.

4) Occlusion Training

Innovative and controversial, this method involves moderately applying a tourniquet during an execise set to restrict blood flow.

After each the set, the tourniquet is removed which floods the muscle with blood creating The Pump.

Maximizing The Pump

The Pump is maximized by first performing a movement that "dams up" the blood. Once the movement is stopped, the "dammed up" blood floods the muscle providing The Pump.

Kenny Croxdale
 
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you had a good pump and results because it is a new thing for you , any change on your training will lead to results. Tempo is as important as the routine itself. slow tempo will give some nice size but not much peak strength.
the best combination of both worlds is to lift fast in the positive phase , then go down slowly in negatives, a 1-2 sec pause also will help.
but it is always good to change tempo once in a while.
I do not like nor recommend occlusion training.
 
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