SUPER-SLOW WEIGHT TRAINING FOR SUPERIOR MUSCLE GROWTH
If you’ve never tried super-slow weight training, you’re missing out on a superior method of muscle growth. Learn more about this effective training method and what “super-slow” really means.
What if I told you super-slow weight training could work your cardiovascular system to the same intensity as sprinting while also building muscle and superior strength and the same time? What if I also told you that you could improve your insulin sensitivity and growth hormone production simply by changing your routine and how you structure your sets and repetitions? Do you think that would be something you might be interested in?
Here is what you need to know:
Traditional steady state cardio is very hard on the body and can lead to chronically high levels of cortisol and cause the body to cannibalize hard earned muscle.
Fast twitch muscles store the most glycogen, so in order to discourage fat storage we need to deplete our excess glycogen store and focus on working these motor units.
Traditional weightlifting may not adequately stress muscles enough to optimally trigger the adaptive response needed to stimulate growth.
So, how can you address the limitations above, stimulate growth hormone production, build muscle, and get a far superior cardiovascular workout? Easy, simply replace all or part of your normal routine with full body super-slow weight training sessions.
WHAT ARE SUPER-SLOW WEIGHT TRAINING SETS AND REPS?
Unlike regular weight training sets where you complete a certain number of reps, super-slow sets are usually done for time, with the goal being to do one continuous set for one to two minutes without stopping. Also, instead of using a speed of 1 second up and 1 second down, super-slow sets use a speed of 3 to 5 seconds up and 3 to 5 seconds down, or even 10 seconds up and 10 seconds down.
So what are the benefits of super-slow reps?
Below are four primary benefits of using super-slow reps and sets:
BENEFIT #1: CONTINUOUS TENSION
Using super-slow reps keep the muscles under continuous tension causing all muscle fibers and motor units to be recruited in the movement. This causes a superior pump and a deeper level of fatigue.