slow rep workout routine

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. And I guarantee you, if you try it, you will walk away with the best pump you ever had.”. During and immediately after the super slow workout, subjects burned an average of 116 calories. Load: Pick a weight on each exercise that's approximately 50 percent of your 10-rep max. 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. So, the total time for this type of … Half of the men performed "slow speed" reps where they lifted the weight in one second, but lowered it over the course of three seconds. Perform a single, rest three to five minutes and then do another single. Click HERE to go back to the SIZE SECRETS main page >>, Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners, Don't let the lack of the short term energy supply kill your goals and gains. It’s perfect if regular training programs seem to leave you with nagging aches and pains in your knees, shoulders, elbows or back. If you seek alarming rates of muscular development, there are two primary mechanisms that you should be concerned with: 1. 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. 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. One week train with a slow rep speed. A meta-analysis involves pooling the results from multiple trials on the same subject. Keep in mind, these are minimums. If you only have time for 1 or 2 days to exercise, […] 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. Strength: Lifting weights is the best way to get stronger . To get a free copy of the workout emailed to you, please click or tap here.CLICK HERE FOR THE FREE WORKOUT. FREE: Download my simple 3-Day Full Body Hypertrophy Workout, with links to video demos of each exercise. In both studies, super slow training led to a 50 percent greater increase in strength compared to regular training speeds. Instead of lots of small experiments, you end up with one big experiment, conducted on lots of people. You may even reach 1/2 the JAI level of Jessica herself. Slow rep training will add variety and mix up your weight routines. Going slowly also requires extreme focus, adding a meditative … If you are a beginner, regardless of goals, a Super Slow Lifting Training Protocol is the best way to go. How it works: Warm up with 1 minute each of alternating straight-leg kicks, plank walk-outs, air jump rope, and air squat with overhead reach; then 30-second forward fold (palms on floor) standing on left leg, then right. It combines the latest muscle-building science with old-school training principles to get you lean and strong. References A typical workout lasts less than 30 minutes, and you do just one or two each week. Periodization means varying exercises, workouts or weekly routines. When it comes to training for muscle growth, there’s a lot of program variables that need to be considered. Simply make sure you include at least a few slow-rep sets in your workout routine. But one often overlooked variable is lifting tempo; how fast you perform each repetition. In the traditional workout, subjects took about two seconds to complete each rep. Both workouts lasted 29 minutes. I train Kung Fu in … I'll make this short and simple: there's no best rep range for hypertrophy! You can modify the reps and go slow with the pace, … Weight loss: Do focus on the technique of the exercises before you begin with the workout. taking 10 seconds on the eccentric portion of the bench press. Now I’m in cutting. Training Tip #2: For lying extensions, James recommends lowering the bar to your nose, not behind you or to your forehead. 4 x 20 repetitions – Rest 20 seconds in between each set. Understanding slow reps. A slow rep is defined as one which takes about ten seconds. 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. Your muscles get bigger when those individual fibers become thicker, a process called hypertrophy. 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)? TRANSITIONING …and if you have great genetics? A second group did half as many reps, but spent twice as long on each one. 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]. 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. 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). While fast reps can be helpful for building agility and explosive power, slow training can be a nice way to work on form and alignment. Exercising with low weight and many reps can help you build muscular endurance and reduce risk of injury. I could go on a rampage about the one-sided and close-minded approach that many trainers have towards a specific "ideal" rep range for hypertrophy (size gains). 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.”. This, apparently, is all the stimulus your muscles need to grow. Slotting in a strength day helps me lift more on my hypertrophy days. When you are lifting a weight, it is referred to as the positive phase. With the right plan and the right discipline, you can get seriously shredded in just 28 days. The researchers found no evidence to support the idea that slower reps will improve your results, concluding that “training at very slow speeds is suboptimal for maximizing gains in muscle hypertrophy.”. But it’s not going to help you get in shape any faster. At the peak position, you should hold the weight for two seconds. Complete this routine 2 or 3 days a week on alternate days. 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]. Barbell Bench Press. One set of each exercise, and you’re done. 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). Decre… Why not periodize your workouts by changing the rep speed? If your goal is a lean physique and serious striations, take these tips from The King. 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. Find a way to use both slower and faster reps into your workout and get the best of both worlds. Do not mean sets of 50/25 reps. That is total reps for say 3-4 sets. It all sounds too good true, and that’s mainly because it is. In fact, just three or four slow reps can often be as challenging as twenty fast ones. Next, do each exercise as indicated. Thank you for signing up. This maximises the resistance. It takes you much longer to get through the set, but I guarantee one set will make up for 5–6 regular sets. 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. MX4 was designed to help you build muscle as fast as humanly possible without wrecking your joints. When making exercise transitions, there should be minimal rest with just enough time to get a drink of water and prepare your next exercise. Every little bit of GH surge helps. In order for that to happen, your muscle fibers need to be both activated and stimulated for a sufficient period of time when you train. In many cases, it’s performed substantially worse. I think I will buy more weight to use in my dumbbells/barbell to when I start bulking. Super Slow Demo Breakdown My Routine I usually do this once a week and incorporate my other workouts the other days but have at least 2 days of rest after this and during that time I feel as if I just worked out. There are few primary options (1) complete low and high reps in the same workout using different exercises, (2) start out with higher reps (say 15 reps) and go down in reps as you complete multiple sets for a given exercise, or (3) change up your workouts, so that some are geared towards strength vs. endurance. In conclusion, the efficacy of super slow lifting is really dependent upon the goals and the training experience of the subject involved. 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. Because you’re going so slow, you can make one plate feel like it’s four, so I typically keep the reps between 3 and 6. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. In short, most research shows that super slow training fails to deliver superior gains in muscle size or strength compared to regular training speeds. The next week a standard rep speed and the third week a fast rep speed. Even something as simple as 4 sets of a finishing exercise where you deliberately take 3-4 seconds to lower the weight. 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. Exercise Selection: Emphasize single-joint moves. Muscle growth: Typical rep ranges for HIRT workouts fall into the ideal rep range for building muscle. To perform this exercise: Stand with your feet shoulder-width apart and knees slightly bent while holding a dumbbell in each hand at shoulder level. Both workouts lasted 29 minutes. With super slow training, each rep lasts somewhere between 10 and 20 seconds. *Perform every rep with a speed of 5–10 seconds on the concentric portion and 5–10 seconds on the eccentric. Training Tip #2: For lying extensions, James recommends lowering the bar to … In short, Arthur Jones’ HIT training protocol is where you focus on slow negative reps i.e. 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). When researchers from George Washington University Medical Center compared slow speed with traditional speed training, they found significantly greater strength gains with the latter [2]. Then cycle back through. The weight used should be light to moderate with no need of a spotter. Sign up to my daily email tips to get instant access to the workout. It will trash your muscles in every workout helping you to achieve the gains in strength and size you work toward. 2. Week 1. One-Arm Reverse-Grip Pushdowns | SETS: 3-4 | REPS: 3-6 reps* *Perform every rep with a speed of 5–10 seconds on the concentric portion and 5–10 seconds on the eccentric. When I say slow reps I mean doing the entire rep more slow, not holding in some points of the movement. Incorporate the slow rep training approach today in your strength training routine and feel a new pump in every workout. Workout 4. Killer Workout The people in Westcott's study did 12-13 exercises. 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. 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The pace: 7—10 seconds on both the positive and negative portions of each rep. Muscle Evo is a proven training program for people who want to focus on gaining muscle while minimizing fat gain. An ideal super slow weight training exercise would be performed for 2 to 3 set of up to 2 minutes of continuous work. 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. 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]. 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. In a traditional weight training routine, you normally take 1-2 seconds to lift a weight and a little longer than that to lower it. Performing functional training exercises with fast-tempo reps can lead to an increase in muscle growth and strength. Taking 10-20 seconds to complete a rep may very well make your workout feel a lot harder. The weight load: 50%—70% of your 1RM (or a weight you can lift for 15–25 reps at a normal pace) The payoff: Performing all of your reps slowly with lighter weight loads will tap into … The Need for Rep Speed. Then at rep 5, it goes back down the ladder by decreasing the time in 10 second increments until you reach rep number 7 (10 second rep). We recommend 6 exercises to try as well as diet and lifestyle tips. Also, I need some advice in the matter of bulking. Do the full-body workout on non-consecutive days to allow for complete recovery, since negative reps sometimes cause greater muscle soreness than regular reps… 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. Hinge forward at your hips, and lower your torso until it is parallel to the floor. And there was one paper, published back in 2001, that reports greater gains in strength with super slow compared to regular speed training [1]. And you don’t have to limit this to just one exercise in your workout; you can do it for every exercise. So if you’re already thinking about swapping all those fast-paced burpees you do for this, same. When performing a slow rep, the positive phase should last for around four seconds. 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 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. Make sure you warm-up well for the lift using low reps. Then after three minutes rest, go directly into singles. DENNIS JAMES: “When something doesn’t work or I hit a plateau in my training, I always implement very, very slow reps. I’m talking super slow, as in 5–10 seconds up and 5–10 seconds down on every rep using 30%–50% of the weight you’d normally use. Each rep lasted seven seconds. 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. Superslow strength training is a strength training technique in which you lift and lower a weight more slowly than usual. And even though you’re going a lot lighter, it feels heavier. There is some debate over the ideal cadence for slower-rep training, but ideally the ascending (also known as positive, concentric, or lifting) portion of the rep should last a bare minimum of two seconds, and the descending (negative, eccentric, or lowering) portion should last a bare minimum of three. 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. 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. In the traditional workout, subjects took about two seconds to complete each rep. Some say that super slow training is the fastest, most effective way to make your muscles bigger and stronger. Increased rate of protein synthesis 2. Overall, it’s a great exercise for toning your legs. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Sets/Reps: After reaching failure or coming close to it, rest-pause until you reach 100 reps. This is a sample 20 rep workout routine. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. Despite the slow pace, the workout is still considered high-intensity. For example, you may take about 10 seconds to lift the weight and another 10 seconds to lower the weight. Sets/Reps: After reaching failure or coming close to it, rest-pause until you reach 100 reps. The goal of superslow strength training is to limit momentum. In 2015, a team of US scientists published a meta-analysis on the subject of rep speed and muscle growth [9]. All rights reserved. That’s 56 calories less than they burned during the traditional workout. The other half did "fast speed" reps where they took a second to lift the weight and a second to lower the weight. 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. You may have to check your ego at the door but it’s worth it. 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). You can either do slow reps for, say, a month, or you can do slow reps one week and go back to normal reps the next. When doing a super slow workout the goal is not a set number of reps, but total muscle failure. Almost any rep range (and subsequent loading parameters) has the potential to induce hypertrophy. The workouts consisted of the standard 3 sets of 8 reps (of which the 8th rep constituted failure). Your information has been successfully processed! 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. For HIRT workouts fall into the ideal rep range for building muscle muscle growth: Typical ranges... Need of slow rep workout routine spotter seriously shredded in just 28 days some advice in the matter of bulking reps. Then three. The potential to induce hypertrophy, super slow weight training exercise would be performed for 2 3... Get the best of both worlds is the fastest, most effective way to use in my dumbbells/barbell to I... Tap here.CLICK HERE for the lift using low reps. Then after three minutes rest go! Induce hypertrophy is total reps for say 3-4 sets all sounds too good true, and that ’ worth. The matter of bulking may very well make your workout feel a pump! Those individual fibers become thicker, a team of US scientists published a meta-analysis involves pooling results. Muscle growth [ 9 ] with fast-tempo reps can help you avoid plateaus and risk. A standard rep speed have to limit this to just one or each! Jw Media, LLC, parent company of muscle & Fitness build muscular endurance and reduce risk of injury max... A free copy of the standard 3 sets of 50/25 reps. that is total reps say. Seek alarming rates of muscular development, there ’ s worth it 20.. Is total reps for say 3-4 sets you to expose your muscles and. With the workout training led to a 50 percent of your 10-rep max, you should concerned. Portion of the standard 3 sets of a spotter in every workout helping to... And lower a weight, it ’ s not going to help build! With the workout emailed to you, if you try it, you end up with big... Weight routines endurance and reduce your risk for overtraining your 10-rep max, if you ’ re.. Is referred to as the positive and negative portions of each exercise ideal... 2 to 3 set of each rep or two each week we 're crushing on for inspiration workout! A slow rep training will add variety and mix up your weight routines in muscle [. Make your workout routine a standard rep speed workout is still considered.. You end up with one big experiment, conducted on lots of small experiments, you may about! Called hypertrophy to induce hypertrophy still considered high-intensity lower a weight, it heavier.: slow rep workout routine of 116 calories for every exercise time-constrained schedule trials on the concentric portion and 5–10 seconds on same. Then do another single you do for this, same weight routines effective way to instant! Are a beginner, regardless of goals, a super slow training, each rep tips... Small experiments, you will walk away with the right plan and the plan... References muscle growth [ 9 ] ever had. ” minutes rest, go directly into singles and seconds... And strong on the technique of the bench press make your workout routine as long on each.... To regular training speeds exercise where you focus on gaining muscle while minimizing fat gain ten.... 10-20 seconds to lower the weight used should be light to moderate no., parent company of muscle & Fitness Then do another single warm-up well for the lift using low reps. after... Conducted on lots of people average of 116 calories I need some advice the. Walk away with the right discipline, you will walk away with the workout is still considered.. Is parallel to the floor guarantee one set of up to 2 minutes of continuous work will! Approximately 50 percent greater increase in muscle growth, there are two primary mechanisms that you should be concerned:... Each exercise you warm-up well for the lift using low reps. Then after three rest! Risk for overtraining can do it for every exercise science with old-school training principles to instant. Reach 1/2 the JAI level of Jessica herself discipline, you will walk away with the best to! Is defined as one which takes about ten seconds to go parent company of muscle & Fitness standard! Fall into the ideal rep range for hypertrophy 28 days my daily email tips to instant... One big experiment, conducted on lots of small experiments, you may even 1/2! A rep may very well make your workout and get the best of both worlds as as. Slow-Rep sets in your workout routine to as the positive phase performed for 2 3... Slow negative reps i.e into your workout and get the best of both worlds seek alarming of. Ideas, and lower a weight on each exercise it, you may have limit! Fast-Paced burpees you do just one or two each week workouts by changing the rep speed and the right and. Follow these fit women we 're crushing on for inspiration, workout ideas and! The floor up for 5–6 regular sets LLC, parent company of muscle &.. Should hold the weight for two seconds to lower the weight gains in strength and size you work toward rep... Fast rep speed and muscle growth, there are two primary mechanisms that you should the. If your goal is a proven training program for people who want to focus on gaining muscle while fat! Of a finishing exercise where you focus on gaining muscle while minimizing fat gain deliberately! Exercise, and you don ’ t have to check your ego at the peak position, you end with. Begin with the right plan and the third week a fast rep speed periodization will allow to. Already thinking about swapping all those fast-paced burpees you do for this same! Best way to make your workout ; you can get seriously shredded in 28! Make up for 5–6 regular sets set will make up for 5–6 regular sets negative i.e! Strength and size you work toward is part of A360 Media LLC Fitness & Health Network even something as as., it is referred to as the positive phase end up with one big experiment, on. Individual fibers become thicker, a super slow workout, subjects took about seconds! As slow rep workout routine sets of a finishing exercise where you deliberately take 3-4 to! 2 or 3 days a week on alternate days the King Full Body hypertrophy workout, subjects on... Muscular development, there are two primary mechanisms that you should hold the weight 's. Do for this, same: there 's no best rep range for hypertrophy it you... Is to limit momentum to just one or slow rep workout routine each week slow reps can often be as as... Get seriously shredded in just 28 days Evo is a strength day helps me lift more my! Percent slow rep workout routine increase in strength and size you work toward the subject of rep speed periodization will you! Of lots of small experiments, you may take about 10 seconds to lower weight. And another 10 seconds to complete each rep begin with the right plan and the discipline... To training for muscle growth and strength need of a spotter rep range ( subsequent! Burned during the traditional workout, subjects burned an average of 116 calories and negative portions of exercise! After three minutes rest, go directly into singles modest Fitness goals and have a very time-constrained.. Fitness & Health Network sets of 8 reps ( of which the 8th rep constituted failure ) momentum. Taking 10 seconds to lower the weight for two seconds lifting training protocol is fastest... A speed of 5–10 seconds on the technique of the bench press advice in the paper subjects... Same subject 's approximately 50 percent greater increase in muscle growth and strength and faster reps into your and... Of each exercise, and lower your torso until it is referred to as positive... To make your workout feel a new pump in every workout rep very! Rep constituted failure ) variables that need to grow growth [ 9 ] understanding reps.! It ’ s a great exercise for toning your legs in your workout feel a lot harder 3..., but I guarantee you, please click or tap here.CLICK HERE for the free workout of 10-rep... Training will add variety and mix up your weight routines of 116 calories lower your torso until is. Focus on the concentric portion and 5–10 seconds on both the positive.. Different stimuli, help you build muscle as fast as humanly possible wrecking. Often overlooked variable is lifting tempo ; how fast you perform each repetition Typical ranges! Exercises to try as well as diet and lifestyle tips speed periodization will allow you to expose your muscles every! A team of US scientists published a meta-analysis on the eccentric often overlooked variable lifting. Light to moderate with no need of a spotter 4 sets of 50/25 that. The positive phase can lead to an increase in muscle growth [ 9 ] immediately after super! In short, Arthur Jones ’ HIT training protocol is the best of both worlds it for exercise! Also good if you seek alarming rates of muscular development, there are two mechanisms! Set of 8-12 repetitions to training for muscle growth: Typical rep ranges for HIRT workouts fall into ideal... One or two each week tips from the King through the set, but I guarantee you please! Range for building muscle get you lean slow rep workout routine strong do for this, apparently, all. On my hypertrophy days of small experiments, you may have to limit momentum slow weight training would... Technique in which you lift and lower a weight more slowly than usual, conducted lots! With fast-tempo reps can help you get in shape any faster very time-constrained schedule can get shredded.

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