Weight Training Repetitions - Workout Techniques
To Get Big & Strong
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
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
Workout Sample 2 (for those who train at home)
- Pushups (can be done on knees)
- 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.