This weight training workout is for the upper body using “super slow” sets, where you’ll perform the movement of each exercise for a total of 10 seconds, 5 seconds “up”/5 seconds “down”.
Happy “Workout Wednesday” everybody!
Today I have something a little different for you. Some of you may have done this type of workout before, while others may have not. Super slow weight training is basically exactly what it sounds like. You work through each movement SUPER SLOWLY. [duh] For super slow weight training, I personally like to take a full 10 seconds within each movement. So for example, if I am doing a bicep curl starting at the bottom, I count for five seconds during the upward phase, squeezing at the top, then five seconds during the downward phase, and begin again on to the second repetition. Some individuals may take a longer amount of time to complete the movement, but try not to go any faster than 8 seconds total. The goal is to really fatigue the muscles here. And with fatigue, you’ll see growth (strength).
This type of “super slow” weight training was introduced to me by a trainer a couple years ago. I don’t do this type of training on a regular basis, but I do try to incorporate it every once in a while when I need to change up my routine. And trust me, this will do the trick. If I am being completely honest here, this workout really is not for everyone. Why? Because it is actually very challenging. Not only for your muscles, but for your mind. This kind of work can definitely test your patience.When many of us work with weights, it is typically in a moderately paced fashion, yes? Or, even more so now with the increase in popularity of HIIT training, we’re lifting faster. Don’t get me wrong, I LOVE HIIT training, circuits, and quick-paced movements. It is definitely my favorite form of training. I always feel great that I’ve just powered through an intense weight training session within 30 minutes. But sometimes it’s good to slow it down. Again, not just for your muscles, but for your mind.
How many of you always feel like you’re on the go? Or you’re constantly making “To Do” lists because you can’t keep track of everything you want to accomplish in a 4 hour time-span? Guys, I’m right there with ya. And even though I keep meaning to get into yoga, I haven’t quite made it there yet! So for me, this type of super slow weight training is the next best thing. I love slowing these foundation movements down, really focusing on form, the time it takes to get to each point, and the contraction of all those tiny muscle fibers.
Remember when I said a while back that it is about the INTENSITY of the workout, rather than the length of time of your workout? That concept applies to super slow training as well. Because your muscles are under a higher amount of tension over a longer period of time, the intensity of this kind of workout can be just as effective for building strength, in comparison to traditional, moderately paced weight training. You can read more about a study done here.
Let’s get to this weight training workout then!
You will find you may need to approach this workout with a lighter load (weight) than normal, and adjust the weight for each exercise. I end up having to change up my weights for the different exercises, depending on where I am stronger. For example, my chest press weight is going to be much higher than the bicep curl, and the bicep curl higher than the lateral shoulder raise. So just adjust the weight accordingly.
Feel free to add in some HIIT cardio training at the end. Try picking four of your favorite moves for tabata training, hop on the treadmill or elliptical for sprint intervals, or just DANCE IT UP for 15 minutes. 🙂
Have a great Wednesday!
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