Three reasons why slow speed weight training is superior than fast speed are:
- Slow speed causes high tension, on the other hand fast speed results in low tension.
- Slow movements with heavy weight can increase the stress on the muscles, and
- Decelarating weight lifting action such as 5 to 10 seconds up and down movement can increase strength.
In short, slow lifting causes maximal strength gains.
from 'VARIETY IN STRENGTH TRAINING BY CHARLES POLIQUIN. SPORTS SCIENCE PERIODICAL ON RESEARCH AND TECHNOLOGY AND SPORT. PHYSICAL TRAINING, AUG 1988, VOL8 NO.8'.
2 comments:
bro that is so right! after some long time off training -stupid i know- i have started regaining strength by using 2-3 seconds lifting the weight and then lowering it in about 4 seconds. i never thought 4 seconds would feel like an eternity! you feel the vibrations in your muscle, pushing your muscle to its full extent! it really requires effort and concentration but then again that's the way forward!
and always a good stretch and meal afterwards! :D
keep up the good tips bro!
later andy!
Hey,
P man its been a long time to talk. I'm glad you gave the readers some feedack on the slow speed training.
If you want to be more specific on slow speed training you should not perform more than 60 seconds per set for example as the article depicts
5x (6 sec concentric + 6 sec eccentric) = 60 seconds
Both concentric and eccentic movements are essential, but you should already know by now that with the eccetric movement we handle more weight.
take it easy,
A
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