Weight Training Repetitions - Workout Techniques To Get Big & Strong

Weight training rhythms can vary from pulses which move on a 1, 2, 1, and 2 beat to the tradition 3 to 4 beat repetitions. Once you have worked with the various ‘set and rep’ changes and have spanned the weight increases to a point where you can no longer increase the weight it is time to try out the super slow guild.

One of the best ways to surpass plateaus and keep the progress of your goals coming, is to shock the workout with small weekly changes and definite monthly changes. Super slow training is one of those great ways to change up your program and spark the results to increase and keep going.

There are a few methodologies used for this style of weight training. One way is to work with the 10 second rep. You begin by making the full repetition take a full 10 second count from start to finish. Repeat this for up to 10 more reps and stick with one set to begin. Once this becomes easy you would then take 10 seconds for the first phase then 10 seconds for the last phase. For example you would do a bicep curl with 10 seconds to curl up then 10 seconds on the down or negative phase. Of course with this style of workout you would also be able to lighten the weights and utilize lower volumes giving your joints a break if you are normally a heavy lifter.

Working through a full range of motion is part of the super slow theory and proper form must be used. Core is another main focus point ensuring you hold your transverse abs in place during each and every long rep. The way to do this is to pull your belly button into your lower back which can be done with any training exercise regardless of standing or sitting.

Here is a sample workout that is ideal for super slower beginners. I must also stress that you stretch the muscle after each exercise to minimized delayed onset muscle soreness (DOMS).

Workout Sample 1 (find all these exercises in the ShapeFit exercise database)

1 set of 10 reps, counting 10 seconds to complete full rep

• Leg Press
• Chest Press
• Mid Back Row
• Front Delt Raise
• Calve Raise
• Bicep Curl
• Tricep Pushdown
• Crunch
• Hyperextensions

Workout Sample 2 (for those who train at home)

• Squat
• Pushups (can be done on knees)
• Crunches
• Deadlifts
• Side Shoulder Raises
• Tricep dips
• Bicep Curls

Start off with this type of training 1-2 times per week with other types of training interspersed. I would give a day between each training day for rest and cardio for some great results. After a month of this I would suggest a change with the option to bring this out again a month later, having a month off super slow with a month on.

I must stress that stretching will help push along all the results and your joints will benefit greatly from this style of training as it is almost isometric, not quite but close.

By Linda Cusmano