There are many different ways you can go about using resistance exercise but one version that seems to work well for many people is called Slow Weight Training.
By simply slowing things down, you actually turn your present exercise into a high-intensity exercise. The slow movement allows your muscle, at the microscopic level, to access the maximum number of cross-bridges between the protein filaments that produce movement in the muscle. The objective of this type of weight training is to create more tension in a muscle for a given workload which is accomplished by decreasing the speed of movement.
Many proponents of slow lifting believe it has a decided advantage over standard weight-training techniques because it puts greater demand on the muscles, burning calories faster and minimizing the jerking motions that can lead to injuries. You will have no doubt that you have worked your muscles after this ‘slow-mo.’ type of strength training…it is that intense.
You only need perform this program once a week to experience results however you can perform it as much as twice a week if that is your preference.
I suggest using four or five basic compound movements in a set.
Here is an example of one sample set of exercises:
- Pull-down (or alternatively chin-up)
- Chest press
- Compound row (A pulling motion in the horizontal plane)
- Overhead press
- Leg press or squat
You can perform these exercises with free weights or using a machine. Make sure to select a weight light enough so you can do at least eight repetitions but heavy enough so that you can’t do more than 12. Once you are able to squeeze out more than a dozen repetitions it’s time to switch to a heavier weight.
Here’s a short summary of how to perform each exercise:
Start by lifting the weight as slowly and gradually as you can with a four-second positive and a four-second negative, meaning it takes four seconds, or a slow count of four to bring the weight up and another four seconds to lower it. (When pushing, stop about 10 to 15 degrees before your limb is fully straightened; smoothly reverse direction). Slowly lower the weight back down to the slow count of four.
Repeat until exhausted which should happen at around 4-8 repetitions. Once you’ve reached the level of exhaustion, do not try to heave or jerk the weight to get one last repetition in. Rather, keep trying to produce the movement even if it’s not ‘going’ anywhere for another 5 seconds. With the proper amount of weight or resistance used, you will be able to perform 4-8 repetitions.
Immediately switch over to the next exercise for the next target muscle group and repeat the first three steps. Your complete work-out should not take more than 12-15 minutes at best.
So, in this case, less is more. You must slow it down in order to ‘turbo charge’ your weight training.
Learn about Slow Training and educate yourself on why you struggle with weight loss.
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