* semi heavy very very slow workouts are great!!

[pauladrive]

i wanted to share a thought and an experiment that i have been doing for the last 2 months or so.This consist of a theory / workout regimen...The way it goes is depending on your workout she dual ..for example some go heavy 3 days light 2 days ect.. ok here it is ..USE weights rthat your comfortable not too light but not extremely heavy and the point is this you work out extremely slow all your movements are slow after your warm up.For example doing fly's slow as to feel the fibers twitching and squeezing at the end of each rep.So as your lifting all your movements are in a good posture but slow coming up and slow coming down .The idea's to utelise the muscle to the fullest extend and using all fibers .Then with a stretch the next set .I did this 2 days a week and substituted my heavy workout days with this style of lifting .My results in two months is more definition, fuller chest etc...its more painful and perhaps a little longer than usual for recovery but at the end this style of slow moving really burns the muscle and gets you results...Im sure there's many many forms , i thought i share this concept and experiment and hope you may put your thoughts in this ..if there's a name for this style i would like to know it ... thanks

 

[LifeEditing]

This is similar to what I do and I find it highly effective. The more weight you challenge yourself with, the more growth you'll see. My routine is based on 3-1-3-1 timing. As I raise/push/etc. the weight, I take three seconds to get to the full extension, then hold it there for a single second, then another three seconds as the weight comes back down, and hold it there at the low for another second before I go for the next rep. I do the first set at 14 reps (and usually try to challenge myself for 1 or 2 more), and then increase the weight for the second set, at which point I go for 12 reps (through to absolute failure).

I've commented on this before and some others have gotten confused. This doesn't mean I lift light. I use the maximum amount of weight that I possibly can, AS LONG AS I'm able to maintain proper form and tempo. For example, if I'm doing Barbell Curls, I keep my elbows pinned at the side of my body, and l lift the barbell all the way to my chest. If I find that I can't keep my elbows in that position, or that I'm tempted to cheat by bringing my arms up/back to use some of the weight's momentum, than I know I may need to come down 5lbs or so on the weight.

Bottom line...

For me this has been the ultimate type of training. It's what I do. Period. Because I'm more focused on form than weight, I'm able to better isolate a specific muscle, and it gets the best workout I can possibly give it, rather than what I've done in the past and see others do, which is lift too heavy and cheat/involve other muscles/muscle groups to move their weight. Also, because I'm taking a similar amount of time on the negative motion, the muscle gets a great stretch and plenty of opportunity to feel the intensity and need to rebuild bigger. In addition, these slower, more calculated movements do A LOT to help avoid injury, and especially help protect areas that are more sensitive to injury when improperly trained.

I stick to two exercises for each muscle/group, and change those up every couple of weeks to keep my body guessing. Sometimes, I even split my sets and will bounce back and forth between different exercises to further vary it.

3-1-3-1 timing, 14 reps first set, 12 reps second set, as much weight as you can manage without sacrificing timing/form, 2 sets per muscle/group, variety often. Works great for me.


-LE

 

[pauladrive]

Thanks and yes your right its not about the amount of weight , but precision and just doing it right , the 3,1,3 is something new and i never really counted how long to hold it or release it , i just kind of went with it , but always kept it the same slow and continuous ..One thing that is for sure is that using this method it really uses all your muscle fibers and i have seen a difference again i state in thickness and definition , as an over all great workout ...

 

[LifeEditing]

Glad it helped

Once I reach my current goal, I may research variations on this routine and see what happens, i.e. fewer reps/more weight, less weight/more reps, etc.

If any of it makes me smile I'll come back and say so

 

[pauladrive]

Glad it helped

Once I reach my current goal, I may research variations on this routine and see what happens, i.e. fewer sets/more weight, less weight/fewer sets, etc.

If any of it makes me smile I'll come back and say so

yeah that would be great ...any thoughts put them on this thread ,or anything to add . bro

 

[LifeEditing]

It deserves to be said that I haven't been training very long, and I'm not even on AAS yet - this is simply what's been working great for me on a natural basis.

I'm sure there are others that have valuable opinions about this. Just throwing mine out there

 

[Reinheart]

What works for me best is high volume workouts with very heavy weigths. Each rep lasts: 3sec to lower the weight, 1 sec to squeeze the target muscle and 1-2 sec to lift the weight.