S-L-O-W Strength Training

[Sara Emily]

I have not read a proper article about significantly slowing down the pace of your strength training/toning exercises - just references to the fact that this seems to be a new trend since some research has been done and articles written, showing that it can increase the intensity and effectiveness of your sessions by up to 40%. The only "downside" I have read about to doing this is that some people tend to get bored with the slow pace very quickly.

DH and I have been doing the machines at our gym at a greatly reduced speed for the resistance phase and, of course, are feeling the "burn" much more and watching our muscles tremble during this phase, but not so much that we are overly sore or unable to exercise as frequently. We are definitely working harder and that's good, right? Does anyone know of a real "downside" to doing the exercises this way? Is anyone else trying it? We're not bored, but we ARE working! ;) Am I building more much needed bone?

[djoygirl]

Emily,
I do find the Super-slow workout to be quite boring. But everyone is different. If it works for you, great! Keep it up. Alot of people also don't like it b/c of the intense fatigue (burn). It does work, though, and any weight-bearing exercise is good for your bones. You're definitely strengthening yours:)

[Bernard P]

Emily,

A few years back I started "slow" pace excercising at my gym and I loved it!! Bones, as well as the Tissue surrounding the muscles were strengthened by at least 30%. (A good friend of mine, a trainer at our local Unversity, actually peformed the test. Just don't ask what she did to get the result?)

However, it was hard, in fact, nearly impossible to get a workout partner b/c she/he refused to work at such a slow pace. Oh well, I now workout out of my home after purchasing a BOWFLEX system - the resistance is great.

Keep up the hard work!!

-Bernard

[KValley]

Sara Emily,

It sounds like you and DH are doing great with the slow strength training!

One thing to keep in mind, no matter if you continue with the slow training or return to a more moderate pace: you can lower 40 percent more than you lift, so the slow part of the movement should be in the lowering phase- resisting momentum. I don't do the super slow training- I would get bored too easily, but I do lower my weights much more slowly than most. The muscles are engaged for a longer period of time if you resist the temptation to let the weight take you back down quickly. Also, pause at the contraction- that is how you know if you are in control of the weight, or if you are using momentum to lift and lower. Pausing at the contraction also gives one more boost of strength to the muscle- pause, squeeze, and lower with control.

You should feel the burn- that is excellent! You should struggle on the last rep- if you are not, then the weight isn't heavy enough. Some days I know I can crank out ten good reps, other days I can only make it to 8; if I can get beyond ten reps, then I know it's time to up my weight load. (My trainer advises working in an 8-12 rep range). Your sessions should leave you feeling pumped- literally- as if your muscles are blown up a bit- tired, but not feeling any discomfort.

:) Julie