Slow Motion Reps

[Times Roman]

I've decided to make certain changes to my routines. After careful study and thought, I've decided I'd try something new. I'm performing all my reps in slow motion, and for me, this is doing a variety of things:

Helps improve the mind/body connection
Promotes a FULL contraction and provides negatives
I don't get so winded on certain routines
Reduces the risk of injury (as far as I can tell)

What I've noticed so far, is the same level of pain associated with lactic acid buildup, but at half the reps as before.

I've only been doing this a week, so not sure if this will improve gains? I'm thinking it might, but too soon to tell.

I'll tell you what, on leg extensions, my friggin legs are SHAKING on the last few reps.

[austinite]

I've played with this a while back. It sure does help with form, and I lose 30% of my reps because it's quite more tasking. I only did this for arms and for a very short time. But certainly interested to hear your feedback on this after doing this for a while.

ps. I typed this is slow motion.

[lovbyts]

It's always good to mix things up

[Times Roman]

I've played with this a while back. It sure does help with form, and I lose 30% of my reps because it's quite more tasking. I only did this for arms and for a very short time. But certainly interested to hear your feedback on this after doing this for a while.

ps. I typed this is slow motion.

No worries....

...I read it in slow motion, so it balances out!

[tigerspawn]

Yeah, TUT training is great for working the target muscle and accessory muscles. Some people achieve awesome gains with this other don’t. You do have to drop weight because it will kick your ass. People tend to stare and wonder when they see a well-built guy struggling to lift fairly light weight. When I do it I like getting other to try it. They always put on a lot more weight than they need and them going wide eyed while trying to do it always makes me chuckle.

[Times Roman]

Yeah, TUT training is great for working the target muscle and accessory muscles. Some people achieve awesome gains with this other don’t. You do have to drop weight because it will kick your ass. People tend to stare and wonder when they see a well-built guy struggling to lift fairly light weight. When I do it I like getting other to try it. They always put on a lot more weight than they need and them going wide eyed while trying to do it always makes me chuckle.

No doubt. For many routines, my weight is moderate and reps are high, so I don't have to drop too much weight. Mostly just drop some reps. I am beginning to feel it in my back and legs with leg extensions and leg curls.

[jimmyinkedup]

I read a pretty good article on training that explained the role of "time under tension" and how it can promote muscle growth. Im curious to see how u make out.

[bigsiv]

It's coincidence this thread been started by you Times Roman because only yesterday I was watching a guy in the gym doing the exact same thing. He done his full back routine in slow motion. It's something I had never even thought about so keep us posted. Good luck !

[clarky.]

You see male gymnast with huge shoulders and good size arms and they do time under tension every training session or practice session what ever they do so don't see why it wont work tm.

[MickeyKnox]

I've decided to make certain changes to my routines. After careful study and thought, I've decided I'd try something new. I'm performing all my reps in slow motion, and for me, this is doing a variety of things:

Helps improve the mind/body connection
Promotes a FULL contraction and provides negatives
I don't get so winded on certain routines
Reduces the risk of injury (as far as I can tell)

What I've noticed so far, is the same level of pain associated with lactic acid buildup, but at half the reps as before.

I've only been doing this a week, so not sure if this will improve gains? I'm thinking it might, but too soon to tell.

I'll tell you what, on leg extensions, my friggin legs are SHAKING on the last few reps.

I would love to discipline myself to do this but i find it very difficult to move slowly under load, especially when trying to achieve a 10 rep count - it take forever. BUT, its a great way to build strength - especially with the fast twitch muscles and stabilizers!

I've played with this a while back. It sure does help with form, and I lose 30% of my reps because it's quite more tasking. I only did this for arms and for a very short time. But certainly interested to hear your feedback on this after doing this for a while.

ps. I typed this is slow motion.

It took me twice as long to read this.

[951thompson]

Ive started using a similar style of lifting I got watching Dorian Yates. You explode fast on the positive and go really slow on the negative. Dorian explains the benefits to using this style. I urge people to watch Dorian Yates blood and guts videos on youtube, they are very educational.

Dorian is a wise owl.

[ironbeck]

I''m a big fan of this movements, i usually do for example flat bench the normal 5sets and then do 2-3 sets of these slow reped sets, the burn is unbelievable. Say my last set was 275 for8-10, I will actually do these slow burn sets at 135! yes I could pump out 30 reps...but do a slow 12-15. My movement to my chest is a little slower than pushing away both motions about 50% slower than normal exercises. oh no pauses guys

[ironbeck]

Ive started using a similar style of lifting I got watching Dorian Yates. You explode fast on the positive and go really slow on the negative. Dorian explains the benefits to using this style. I urge people to watch Dorian Yates blood and guts videos on youtube, they are very educational.

Dorian is a wise owl.

i just read your post haha

[951thompson]

i just read your post haha

What's funny? Dorian Yates is one of the greatest bodybuilders of all time, everyone could learn from him :-/

[Times Roman]

What's funny? Dorian Yates is one of the greatest bodybuilders of all time, everyone could learn from him :-/

Everyone has to find out for themselves what works best for their body. Kai Greene and yates styles are very different, but who could argue with the results? Is either one of them wrong? Are they both right?

On the rope pushdowns (tris), I have been noticing some slight improvements in the horseshoe. Not much, but then again this is only the third time I've hit it in slow mo

[951thompson]

Everyone has to find out for themselves what works best for their body. Kai Greene and yates styles are very different, but who could argue with the results? Is either one of them wrong? Are they both right?

On the rope pushdowns (tris), I have been noticing some slight improvements in the horseshoe. Not much, but then again this is only the third time I've hit it in slow mo

I watched the vids the other day, he explains everything in great detail, his tips on form are brilliant. He basically gives away his secrets. I tried his method today, I tell you it feels great. He explains the negative is the most important part of the rep, it's mainly the negative that tears the muscle which then forces it to grow.

But agreed different things work for different folks, tho anyone could learn a tip or two from Dorian, on form if nothing else.

[MajorPectorial]

Was on a similar subject on this board. I use bumps every.now n again taking into fact of constricted muscles under tension means that once u release that tension the muscle becomes immediately engorged with blood thus causing an increase in mass and 'stretching ' the muscle facia leaving more room for the muscle to grow into.
Basically ... ;-)

[MickeyKnox]

What's funny? Dorian Yates is one of the greatest bodybuilders of all time, everyone could learn from him :-/

I use a variation of his workout routine and love it! In fact, i recommend it here often.


Dorian Yates Variation.

Day one: Delts, triceps, abs
Day two: Back, traps, rear delts
Day three: REST
Day four: Chest, biceps, abs
Day five: Quads, hams, calves
Day six: REST

Progressive Tension Overload

Progressive - Adding weight/ reps/ extra stimulus
Tension - Where that weight is going - on the muscle as tension.
Overload - Taking a muscle to failure - overloading the muscle with something it has not before experienced.

*Progressive Tension Overload creates adaptation*

[M302_Imola]

I read a pretty good article on training that explained the role of "time under tension" and how it can promote muscle growth. Im curious to see how u make out.

Yes, time under tension is immediately what I thought about when reading the title to this post. TR, def let us know how this treats you. I like to perform very slow reps sometimes on squats or leg press...I'm always extra sore the next day.

[clarky.]

Am going to give this a go next arm work out am doing the 5x5 the now and it's going great every thing is growing fast apart from my biceps it will just not grow a can't even get a burn in them so i will do this for a while and see if it works.

[Pale1]

Google: Charles Poliquin German Volume Training

Poliquin loves these slower reps. A lot easier on the joints too. The muscle only knows tension.

[951thompson]

I use a variation of his workout routine and love it! In fact, i recommend it here often.


Dorian Yates Variation.

Day one: Delts, triceps, abs
Day two: Back, traps, rear delts
Day three: REST
Day four: Chest, biceps, abs
Day five: Quads, hams, calves
Day six: REST

Progressive Tension Overload

Progressive - Adding weight/ reps/ extra stimulus
Tension - Where that weight is going - on the muscle as tension.
Overload - Taking a muscle to failure - overloading the muscle with something it has not before experienced.

*Progressive Tension Overload creates adaptation*

Yeah Dorian sure is a wise old pro, you don't become 7 time mr olympia without knowing your shit.

Im following Lyle McDonalds total body workouts at the moment, on my powerlifting days I use Dorians tension overload technique. Love it, feels great.

Im actually thinking of giving Dorians full routine a go.