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- Oct 20, 2005
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Rep speed
The fact is you have to do several rep schemes in your overall training. Super slo reps and medium reps are two examples of rep schemes.
There are slo reps. Super slo reps. Medium reps. Fast reps done with force. Smooth reps with a hold at the end. Stutter reps, rest pause reps, negative reps, assisted reps, and isometric reps. All of these have a place in your training. Give each one a fair chance, and you will come to understand that each one has something to offer. The bottom line is no matter what rep scheme you are using you must:
Lift progressively. Add weight to the bar; i.e. get stronger.
Contract your muscles hard with multiple sets of both high and low reps (not always at the same workout). A good contraction, is very important.
Lift intensely but not so hard you overtrain yourself.
Personally I go slow for the first 4 reps of a set, intentionally trying to let the muscles really feel those first reps and to be careful, then for the next reps I try to mentally explode and or speed up the reps, however the speed of the rep still looks smooth and slow as now I am tired from the first slow reps. Though I am trying to push hard and fast on the reps now, the bar is still moving slow. It takes practice but this is a great way to get the most out of every set. If the bar starts to move to fast, just slow down. You have to try to get as much out of each rep and each set as possible.
Sometimes once I am warmed up I might mix it up: I like doing 15 high rep squats with a medium speed, then end with 5 super slo reps. That really kicks up the intensity. Experiment with all rep schemes.
For the most part do slow to medium reps. Never jerk or bounce the reps. Better slower than faster.
Super Slow TRAINING
Like other cycles and methods of training Super Slo training is enjoying a big reassugance as of this writing in 2004. There are even super slo gyms. I await the day for the return of PLYOMETRIC gyms. Anyway..
Super slow reps are just another way to approach a rep. It can be valuable and fun.
The standard protocol is 10 to 20 second positives with 5 to 10 second negatives. NO stopping, you do the rep slowly and smoothly. It takes practice to perform correct super slow reps.
I like to do my slow reps SUPER SLOW. Much slower than the norm (I do the normal ones too). I have found that reps with a 30 to 50 second positives and 20 to 30 second negatives, combined with stutter reps and static holding (just stopping for a few seconds) can be very effective. 2 or 3 reps like this can be more than enough for 1 set.
I find Super Slo a valuable tool in the bodybuilder's arsenal of tactics, but it is not a magic routine. Do it for a few weeks or once in a while do a super slo workout, it's excellent to use it with other rep combinations. It's painful and takes real concentration to perform correctly (like most good weight lifting) so give it several weeks if you decide to practice this technique. Super slow training can be fun. I get very intense contractions using it.
The fact is you have to do several rep schemes in your overall training. Super slo reps and medium reps are two examples of rep schemes.
There are slo reps. Super slo reps. Medium reps. Fast reps done with force. Smooth reps with a hold at the end. Stutter reps, rest pause reps, negative reps, assisted reps, and isometric reps. All of these have a place in your training. Give each one a fair chance, and you will come to understand that each one has something to offer. The bottom line is no matter what rep scheme you are using you must:
Lift progressively. Add weight to the bar; i.e. get stronger.
Contract your muscles hard with multiple sets of both high and low reps (not always at the same workout). A good contraction, is very important.
Lift intensely but not so hard you overtrain yourself.
Personally I go slow for the first 4 reps of a set, intentionally trying to let the muscles really feel those first reps and to be careful, then for the next reps I try to mentally explode and or speed up the reps, however the speed of the rep still looks smooth and slow as now I am tired from the first slow reps. Though I am trying to push hard and fast on the reps now, the bar is still moving slow. It takes practice but this is a great way to get the most out of every set. If the bar starts to move to fast, just slow down. You have to try to get as much out of each rep and each set as possible.
Sometimes once I am warmed up I might mix it up: I like doing 15 high rep squats with a medium speed, then end with 5 super slo reps. That really kicks up the intensity. Experiment with all rep schemes.
For the most part do slow to medium reps. Never jerk or bounce the reps. Better slower than faster.
Super Slow TRAINING
Like other cycles and methods of training Super Slo training is enjoying a big reassugance as of this writing in 2004. There are even super slo gyms. I await the day for the return of PLYOMETRIC gyms. Anyway..
Super slow reps are just another way to approach a rep. It can be valuable and fun.
The standard protocol is 10 to 20 second positives with 5 to 10 second negatives. NO stopping, you do the rep slowly and smoothly. It takes practice to perform correct super slow reps.
I like to do my slow reps SUPER SLOW. Much slower than the norm (I do the normal ones too). I have found that reps with a 30 to 50 second positives and 20 to 30 second negatives, combined with stutter reps and static holding (just stopping for a few seconds) can be very effective. 2 or 3 reps like this can be more than enough for 1 set.
I find Super Slo a valuable tool in the bodybuilder's arsenal of tactics, but it is not a magic routine. Do it for a few weeks or once in a while do a super slo workout, it's excellent to use it with other rep combinations. It's painful and takes real concentration to perform correctly (like most good weight lifting) so give it several weeks if you decide to practice this technique. Super slow training can be fun. I get very intense contractions using it.
