How to Do Super Slow Weight Training

Step 1

S u p e r S l o w W e i g h t T r a i n i n g. Don't worry, the whole tip won't be in slow motion. However, the whole training session involving super slow weight training will be. This method of training came around, believe it or not, as a therapy method for older women. Some meatheads got attached to the idea after a while, and they developed it into a method for getting absolutely perfect contractions from their muscles- leave it to bodybuilders, right? Below I'll outline the way to do proper super slow training, the benefits that it offers, and the ingredients you'll need to do it safely. C h e c k i t o u t

Step 2

Do prepare for a super slow weight training session, you're going to need a few things. First of all, having a lifting partner won't hurt one bit. Super slow weight training involves a lot of slow movement (surprising, right?), which can result in overloading your muscles without you even realizing it. In those cases, having a partner around to look out for your safety is always a major plus. Secondly, you're going to need to corral an extreme amount of concentration from your inner bodybuilder. I know it's fun to walk into the weightroom and bang out sets like you're a rockstar on coke, but that's not what super slow training is all about, man. Finally, I personally prefer to take some creatine whenever I do super slow weight training. Creatine helps keep my muscles full of water and full of strength, which is going to be necessary for the kind of workout you're looking at doing.

Step 3

Super slow weight training is exactly what the name implies. You're going to approach each rep of every set as if you got hit with a super slow motion beam. More specifically speaking, you're going to time your reps as such: 10 seconds concentric (down, in layman's terms), followed by 4 seconds eccentric (up, same terms). You'll only be doing 4-6 reps on each set, but the sets will take close to a minute. For this reason, you need to have an intense amount of focus. Doing reps that slow can be really challenging to your muscles, and you'll find that the burn is insane, unreal, and absolutely amazing.

Step 4

The reason super slow weight training is so beneficial is because it allows your muscles to reach maximum amounts of contraction. They have to strain ridiculously hard to let the weight come down for 10 slow seconds, and they have to maintain a lot of consistent strength in order to push the weight up for a lengthy 4 seconds. Basically what I'm telling you is that your muscles will get The Works, and that the result will be a massive increase in strength, size, and most exotically, vascularity. As a side note, it's worthy to mention that super slow weight training is top-notch for reducing the chances of injury- hooray