Super slow weight training

In the world of weight training, many gym often experiment with different techniques for lifting to facilitate greater muscle adaptations and build higher levels of force muscle mass. Lifting key variables include the weight that you lift volume year, the technique used, and the speed at which exercise you. In this article, we examine the theory and practice of "Super slow" training.

Super slow training involves the practice of lifting a weight in a very slow, cautious and deliberate way. In the training of super slow, concentric (reducing muscle active) of each lift takes a full 10 seconds to complete, while the eccentric part (active muscle elongation) will take approximately 4 seconds.An example practice, this could result in a bench press where the bar is pushed away from the chest, over a period of 10 seconds to be lowered over a period of 4 secondes.En compared to the usual 2 seconds for concentric ratio chest and 4 seconds for eccentric, super slow motion is obvious.

Supporters of super slow training suggest technology places more emphasis on coordination and shape while also best results in terms of size of strength and muscle. Thus, super slow training is as effective as we are led to believe?

The formation of slow Pro ' sSuper offers a fantastic for any normal weight lever seeking to avoid boredom or convenience option in their training. It offers a great option when trying to change your current routine and prevent plateaus.It physical time and mental is also an excellent tool for a literal understanding of muscle fatigue.Examine your course 1 representative Max and then imagine how difficult it would be if you made with a second concentric 10 and 5 second eccentric speed, no doubt your muscles feel completely drained about completion.Slowing your exercise right down to put the ultimate focus on technique and form, which will probably reduce the possibility of injury exercise induced.Cela prouve également un excellent outil pour les nouveaux venus à la formation de poids ou encore ceux qui tentent un exercice nouvel qui peut-être manquent d'expérience de levage correcte de la technique.Les utilisateurs vont apprendre à limiter la contribution de l'élan au cours d'un ascenseur, qui est souvent la chute bas de nombreux lifters de poids en herbe.Réduire la présence de l'élan peut entraîner une augmentation de la Croix-ponts, l'activation des fibres musculaires et unité de moteur firing.Theoretically, le mouvement prolongé peut également créer des chemins neurones améliorées entre le cerveau et le muscle qui puisse conduire à plus de recrutement des fibres musculaires pendant la exercise.For ceux qui cherchent à train jusqu'au point de défaillance musculaire, super lente formation fournira sans aucun doute aux utilisateurs qu'une compréhension claire de la fatigue comment complète doit se sentir. Finally, super slow training is an excellent training for those who seek to overcome or retrieve injuries technique, because it offers an approach sensitive to the further training of damaged or tired muscles and controlled.

Of the con

Studies, where slow super training was performed, condition without more than gains strength and muscle mass that should leave a routine of regular training, progressive résistance.Cela suggests that physiological gains are not significant.Super slow training is far from ideal for athletic population, including those seeking to improve specific qualities of the sport.Très little sports require these slow movements and one-athletic while sports still less require associated muscle mass super slow training zero of any part of speed or the super slow training power.As everything hypertrophy will be limited to slow fibres muscle twitch as fast twitch fibers are all simply step be recruited.This suggests that the muscle real gains mass be compromised with regular training.One study of resistance, requiring his subjects to use super slow training, had lower weight to 25% of 1 represents max in order for the subjects you can perform a pattern 8 set super slow elevators.This reduced intensity could lead to a much lower of hypertrophy when we consider the principle of proven overload.The normal intensity hypertrophy program leads would be approximately 70% of Max 1 representative.

Summary

There are clear arguments for and only contre.Le medium to reach any real conclusion as to if this type of training is right for you is to try and compare with other methods of training that you previously utilisé.Hormis this, listen to the preuve.alors some advocates suggest super slow training is an excellent tool to increase metabolism and potentially do reduce body fat, is unfortunately it does y no evidence to back ce.Il is also little evidence to suggest that training super slow allows muscle building or forces more effectively than regular progressive resistance training.

There is certainly an argument to slow population looking simply for hypertrophy super training, because it provides a great way to add up to your routine and prevent trays physics and mentale.Toutefois, in an athletic perspective, it must be highlighted that the slow super formation serve very little effect on those seeking specific sports which can be seen improvements on the runway or the athlétique.Si field you are looking to improve the sport-specific resistance, then you should remember that gains strength are specific speed and your training should resemble your sport as closely as possible.

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