4 x 20 repetitions – Rest 20 seconds in between each set. Why not periodize your workouts by changing the rep speed? For example, you may take about 10 seconds to lift the weight and another 10 seconds to lower the weight. It all sounds too good true, and that’s mainly because it is. Going slowly also requires extreme focus, adding a meditative … While I wouldn’t do every single rep of every exercise in the slow rep fashion you can see that slow reps definitely have their place in both muscle and strength building. Some say that super slow training is the fastest, most effective way to make your muscles bigger and stronger. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. One set of each exercise, and you’re done. Muscle growth: Typical rep ranges for HIRT workouts fall into the ideal rep range for building muscle. Increased rate of protein synthesis 2. A follow-up study also shows that satellite cell and myonuclear domain adaptations – both of which play a key role in muscle growth – were substantially greater with traditional compared to slow speed training [8]. All rights reserved. However, drawing conclusions about anything based on the results of one or two studies is never a good idea, especially when most of the research out there shows that super slow training is no better than regular speed training when it comes to making your muscles bigger and stronger. This is a sample 20 rep workout routine. For Example: You could organize your week to be 2-to-1 hypertrophy/strength rotation; you do 2 hypertrophy workouts (8 to 12 reps, 6 sets) for every 1 strength workout (4 to 6 reps, 3 sets). A typical workout lasts less than 30 minutes, and you do just one or two each week. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. You may even reach 1/2 the JAI level of Jessica herself. As a result, you’re left with a conclusion that’s more reliable than anything that could have been drawn from each of the smaller studies. If you seek alarming rates of muscular development, there are two primary mechanisms that you should be concerned with: 1. Overall, it’s a great exercise for toning your legs. Research carried in the Journal of Strength and Conditioning Research also shows that super slow training has a smaller metabolic cost than traditional lifting speeds [10]. Periodization means varying exercises, workouts or weekly routines. In the traditional speed group, muscle fiber size increased by an average of 39%, compared to an increase of just 11% in the slow speed group. This, apparently, is all the stimulus your muscles need to grow. If you want to lose your gut, without having to follow a set of confusing diet rules, cut out entire food groups, or eat foods that you don’t like or have never heard of, the Gutless nutrition manual will show you how it’s done. The idea that very slow lifting speeds will help you get faster results in less time than regular training seems to go in and out of fashion every few years. It’s perfect if regular training programs seem to leave you with nagging aches and pains in your knees, shoulders, elbows or back. Performing functional training exercises with fast-tempo reps can lead to an increase in muscle growth and strength. In fact, trials conducted at the University of Wisconsin-La Crosse [3], Ohio University [4] and the University of Oklahoma [5] all show that super slow training fails to deliver faster strength gains than regular training speeds. Rep speed periodization will allow you to expose your muscles to different stimuli, help you avoid plateaus and reduce your risk for overtraining. In a bench press workout with good form on all reps and equal weight, should you expect better results from doing 50 reps at a normal pace (1 second down/1 second up) or 25 reps with a slower pace (2 seconds down/2 seconds up)? Fans of super slow training claim that because it puts your muscles under constant tension, you don’t need much of it to see results. Next, do each exercise as indicated. In one University of New England study, researchers compared traditional (1-2 seconds to lift and lower the weight) with slow speed training (10 seconds to lift the weight and 4 seconds to lower it) [7]. Superslow strength training is a strength training technique in which you lift and lower a weight more slowly than usual. Instead of lots of small experiments, you end up with one big experiment, conducted on lots of people. taking 10 seconds on the eccentric portion of the bench press. If you manage to do eight singles, stop performing the lift, add 2.5-to-5 pounds at your next workout and start the progression again. In the traditional workout, subjects took about two seconds to complete each rep. Complete this routine 2 or 3 days a week on alternate days. With super slow training, each rep lasts somewhere between 10 and 20 seconds. Muscle Evo is a proven training program for people who want to focus on gaining muscle while minimizing fat gain. TRANSITIONING If you only have time for 1 or 2 days to exercise, […] It is also good if you only have very modest fitness goals and have a very time-constrained schedule. The first exercise is the barbell bench press and is going to be your main chest … In other words, despite the big difference in time under tension, the slow speed group gained less muscle than the group using a traditional lifting speed. The pace: 7—10 seconds on both the positive and negative portions of each rep. Each rep lasted seven seconds. Every little bit of GH surge helps. However, research shows that muscle activation is reduced rather than increased with slow (10 seconds per rep) training speeds [6], which has a knock-on effect on muscle growth. I'll make this short and simple: there's no best rep range for hypertrophy! FREE: Download my simple 3-Day Full Body Hypertrophy Workout, with links to video demos of each exercise. Your information has been successfully processed! That’s 56 calories less than they burned during the traditional workout. The weight used should be light to moderate with no need of a spotter. In short, Arthur Jones’ HIT training protocol is where you focus on slow negative reps i.e. Thank you for signing up. I train Kung Fu in … To get a free copy of the workout emailed to you, please click or tap here.CLICK HERE FOR THE FREE WORKOUT. The super slow workout involved one set of eight reps of each exercise, with each rep lasting 15 seconds (10 seconds to lift the weight and 5 seconds to lower it). One week train with a slow rep speed. Exercising with low weight and many reps can help you build muscular endurance and reduce risk of injury. Understanding slow reps. A slow rep is defined as one which takes about ten seconds. Doing your reps very slowly is much more intense, creates more of a burn and the chance of injury while doing it is almost zero. MX4 was designed to help you build muscle as fast as humanly possible without wrecking your joints. If regular training programs always seem to leave you with nagging aches and pains in your knees, shoulders, elbows or back, my MX4 training program will show you how to put on muscle without wrecking your joints. Sets/Reps: After reaching failure or coming close to it, rest-pause until you reach 100 reps. If you could take a closer look at a slice of muscle tissue, you’d see that it’s made up of many smaller muscle fibers. This workout combines cardio and weight-lifting drills for serious body-sculpting results. During and immediately after the super slow workout, subjects burned an average of 116 calories. And you don’t have to limit this to just one exercise in your workout; you can do it for every exercise. And I guarantee you, if you try it, you will walk away with the best pump you ever had.”. Subjects completed two workouts designed to train all the major muscle groups, one using a traditional training speed and the second using the super slow method. Decre… When doing strength training, the closer a weight is to 1RM, the slower it moves; because you are now training absolute strength and these reps cannot be done anyway but slowly if it is YOU actually lifting the weight and not momentum, torque, and other neophyte mistakes so common to “trying to lift max loads.”. Training Tip #1: Rep counts can vary somewhat, but James says that if you’re able to do more than eight reps in any set increase the weight. When performing a slow rep, the positive phase should last for around four seconds. The super slow workout involved one set of eight reps of each exercise, with each rep lasting 15 seconds (10 seconds to lift the weight and 5 seconds to lower it). Both workouts lasted 29 minutes. Training Tip #2: For lying extensions, James recommends lowering the bar to … Exercise Selection: Emphasize single-joint moves. In a standard Nautilus training protocol, an athlete will perform eight to twelve repetitions ( Westcott, 1999) with each repetition having a two-second concentric action, a one-second pause, and then a four-second eccentric action. Also, I need some advice in the matter of bulking. Almost any rep range (and subsequent loading parameters) has the potential to induce hypertrophy. And even though you’re going a lot lighter, it feels heavier. And there was one paper, published back in 2001, that reports greater gains in strength with super slow compared to regular speed training [1]. So if you’re already thinking about swapping all those fast-paced burpees you do for this, same. Taking 10-20 seconds to complete a rep may very well make your workout feel a lot harder. 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When it was measured almost a day later, resting metabolic rate was no higher following the super slow workout than it was after the traditional workout. If you want to learn what science has to say about the “slow reps vs fast reps” debate, then you need to read this article. So, the total time for this type of … Notice how the set starts by climbing up the ladder in 10 second increments for each push-up from rep 1 (10 second rep) through rep 4 (40 second rep). It combines the latest muscle-building science with old-school training principles to get you lean and strong. Incorporate the slow rep training approach today in your strength training routine and feel a new pump in every workout. Barbell Bench Press. In fact, just three or four slow reps can often be as challenging as twenty fast ones. Workout 4. Keep in mind, these are minimums. Your muscles get bigger when those individual fibers become thicker, a process called hypertrophy. Now I’m in cutting. When it comes to training for muscle growth, there’s a lot of program variables that need to be considered. The goal of superslow strength training is to limit momentum. …and if you have great genetics? Make sure you warm-up well for the lift using low reps. Then after three minutes rest, go directly into singles. We recommend 6 exercises to try as well as diet and lifestyle tips. The workouts consisted of the standard 3 sets of 8 reps (of which the 8th rep constituted failure). In both studies described in the paper, subjects trained on a 13-exercise Nautilus machine circuit, which involved one set of 8-12 repetitions. Sets/Reps: After reaching failure or coming close to it, rest-pause until you reach 100 reps. You can use it to maximize your rate of muscle growth while you gain weight, or to retain (or even gain) muscle mass while you chisel away the fat. This maximises the resistance. 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