Super slow lifting, your thoughts?

[Alex.stmpnk]

Hi friends.
So I’ve been lifting moderately the last couple of months and doing a lot of cardio, I aim to lose about 8 kilograms by the end of March and then do a bulking cycle with testosterone only.
So, I’ve read about super slow lifting, some people say it is best to increase muscle mass, others say it is a waste of time.
So, experienced bodybuilders here, what are you thoughts??? Have you tried it??? I think I’m gonna give it a try and see how it goes but your advice is always welcome

 

[J DUGIN]

I cannot say it does or doesn't make a difference or whether it it's the best for mass building. You will get proponents both for and against slow concentric and eccentric phase lifting. There are a few good articles out there stating each side.
I will say that if you lift heavy, focusing on main compound movements, this will build mass the best. Mix this in with higher reputation days along with isolation work and you will notice a difference.

 

[Wunderpus]

Hi friends.
So I’ve been lifting moderately the last couple of months and doing a lot of cardio, I aim to lose about 8 kilograms by the end of March and then do a bulking cycle with testosterone only.
So, I’ve read about super slow lifting, some people say it is best to increase muscle mass, others say it is a waste of time.
So, experienced bodybuilders here, what are you thoughts??? Have you tried it??? I think I’m gonna give it a try and see how it goes but your advice is always welcome

I use it, but not for all of my lifts. As an example, I finished my chest day yesterday with 4 sets of 10-12 reps as SLOW as I could possibly lower the weight, to failure, on the cable fly machine... These become very challenging and definitely make you a different KIND of sore. I wouldn't limit myself to JUST super slow reps. But they do have their place.

 

[KingPin42]

The foundation of BPak's MI40 is slow tempo on the eccentric. It will burn like a mother and you'll certainly grow. But it isn't for all lifts.

One of the main things that I gained from slower eccentric was mind muscle connection and how to keep tension in that target muscle. I don't do slow tempos as much now but to activate a muscle it's a great strategy.

 

[Alex.stmpnk]

Thank you all guys, yeah I think it makes sense, combining different techniques of lifting should be better, I will start trying it today

 

[OldmanRob]

I've been doing a lot of lifting with slow movements on the negative part of the exercises.

I can't push heavy like I used to without pain I can focus on the muscle I'm hitting much better with slow movements and lighter weights.

I think ultimately it's best to have a variety in your rep duration. Some slow, some explosive.

 

[tenpoundsleft]

The foundation of BPak's MI40 is slow tempo on the eccentric. It will burn like a mother and you'll certainly grow. But it isn't for all lifts.

One of the main things that I gained from slower eccentric was mind muscle connection and how to keep tension in that target muscle. I don't do slow tempos as much now but to activate a muscle it's a great strategy.

This!

I've experimented with 100+ rep sets - obviously very low weight - max ROM - squeezes - creates crazy pumps, and it really makes you listen to and focus on the right muscle. You just don't have the time and the focus to do that in a "normal" 6-12 rep set - well, if you're really advanced maybe, but I've found that this really helps you hone in on the exact exercise.

Don't know if super slow is required - call it "super ROM and super control" instead and I'm with you. I guess it looks super slow compared to the way a lot of guys jerk and bounce weights.

I did this based on advice from an older BB pro who uses this method. Give it a try.

 

[MoneyShot]

Eh, I will occasionally go through a phase and lift slow, BUT primarily to form check. Ultra high rep sets and super slow lifting are going to work a different type of muscle fibers (likely type 1)

After about 30 seconds, you'll be using all type 1 muscle fibers. I'm not a huge fan personally.

Lifting HEAVY and OVERLOADING is how you are going to gain muscle. Think intensity, frequency, and volume. Add 2.5lbs on your big lifts every time you lift

 

[Demondosage]

Dude, you'd be amazed at the results you'd get from a true 4-6 sec negative and a true 3-4 sec positive. You'll need to go lighter the first cpl weeks but after that strength takes off quickly

 

[tenpoundsleft]

Eh, I will occasionally go through a phase and lift slow, BUT primarily to form check. Ultra high rep sets and super slow lifting are going to work a different type of muscle fibers (likely type 1)

After about 30 seconds, you'll be using all type 1 muscle fibers. I'm not a huge fan personally.

Lifting HEAVY and OVERLOADING is how you are going to gain muscle. Think intensity, frequency, and volume. Add 2.5lbs on your big lifts every time you lift

Hey, I got my pointers from a guy who's won a couple IFBB titles, and he says you're mistaken, from a BB perspective.

 

[MoneyShot]

Hey, I got my pointers from a guy who's won a couple IFBB titles, and he says you're mistaken, from a BB perspective.

May be true, that's just what works for me. Chasing a pump is a bad idea, it really does nothing for you. After 12 reps (aka about 30 seconds, being 2-3 seconds per rep) you're hitting the same type 1 fibers over and over. If you want to gain size and strength you're going to need to hit both types of fibers.

I would venture to say a powerlifting type of routine would be better than SUPER slow reps. I'm not saying jerk the weights obviously...but have control, 3ish seconds eccentric, 2ish seconds concentric is about the slowest I would go.

At the end of the day you need to keep in mind your training for a purpose. Super slow reps are going to train you for calisthenics. Sets lasting longer than 30 seconds are primarily endurance aka type 1, and shorter than 30 seconds are power aka type 2

 

[bama_barbell1014]

I say that diversity is key. I mean sure, there are different goals in mind with different routines, but I always do a 3 second pause (time under tension) set with moderate weight at the end of each exercise. Research says that time under tension builds better density. Also, if you are in a situation where you are forced to workout with low weight/ body weight exercises, you can utilize time under tension (3 second hold) to get the most out of a set. Just my 2 cents fellas.

 

[ulfbehrt]

I'm a golden era guy myself and all I can say is train and eat like the guys did back then and you will have success. Most of these new "Methods" are just crap IMHO. Lots of science to bodybuilding, but you just can't beat the tried, tested and proved methods

 

[RealET]

I remember reading research that showed greater muscle recruitment and tears from slower eccentric movements.

Here’s a related study Physiological and Neural Adaptations to Eccentric Exercise: Mechanisms and Considerations for Training

 

[biglumber69]

I have always done power lifting before my injury. Now that I have been back in the gym. I have only been doing machines for 3 weeks now. The past 2 days I have been going really slow. I can really feel the difference. Going to stay with slow reps. I am doing an upper/ lower split 2 on 1 off.

 

[biglumber69]

Hopefully by the end of February I will be back to some free weights

 

[Demondosage]

I have to be totally honest here and say that when I followed Arnold's encyclopedia of bodybuilding I got JACK SHIT compared to gains made from reading material from Mentzer, Arthur Jones, and Ellington Darden, all who believed in slow reps and ZERO MOMENTUM.

Mentzer may have been an ass and a little off the rocker, but he was right about a lot too. Look at Dorian Yates, he trained that way and he was a fucking beast!! The only thing I modify myself is intermittent periods of faster reps and lighter weights solely for recovery from HIT and to avoid injury (Dorian admits now that he would have backed off himself at times back then) so it'll be like 6 weeks of HIT and super slow reps, then a few weeks of volume
/Nubret style training and the rinse and repeat

 

[tenpoundsleft]

I have to be totally honest here and say that when I followed Arnold's encyclopedia of bodybuilding I got JACK SHIT compared to gains made from reading material from Mentzer, Arthur Jones, and Ellington Darden, all who believed in slow reps and ZERO MOMENTUM.

Mentzer may have been an ass and a little off the rocker, but he was right about a lot too. Look at Dorian Yates, he trained that way and he was a fucking beast!! The only thing I modify myself is intermittent periods of faster reps and lighter weights solely for recovery from HIT and to avoid injury (Dorian admits now that he would have backed off himself at times back then) so it'll be like 6 weeks of HIT and super slow reps, then a few weeks of volume
/Nubret style training and the rinse and repeat

Good post, thanks.

Your thoughts on rep count or TuT?

Also, what about the muscle fiber types and this type of approach, is that overblown?

 

[Demondosage]

Good post, thanks.

Your thoughts on rep count or TuT?

Also, what about the muscle fiber types and this type of approach, is that overblown?

Both. Rep count is a little on the higher side AND time under tension. Legs is usually 12+ reps on everything, maybe 20 reps a lot of times. Occasionally is my knees are feeling up to par and I squat I'll go under 10 reps.

All upper body exercises are at least 12 reps with slow 4 second negative on all reps. I'm over injuring myself for my ego

 

[tenpoundsleft]

Both. Rep count is a little on the higher side AND time under tension. Legs is usually 12+ reps on everything, maybe 20 reps a lot of times. Occasionally is my knees are feeling up to par and I squat I'll go under 10 reps.

All upper body exercises are at least 12 reps with slow 4 second negative on all reps. I'm over injuring myself for my ego

That's largely how I do things too. Slow on the negative, and never any momentum.

How about recruiting muscle fibers? Are we missing out on the Type II fibers this way?