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Home Lifestyle Workouts WEIGHT TRAINING WORKOUT #4 [Super Slow Sets]

WEIGHT TRAINING WORKOUT #4 [Super Slow Sets]

Posted:9/30/15
Updated:9/1/19

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!


Upper Body Super Slow Sets [Fit Mitten Kitchen]


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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About Ashley

"Ashley Walterhouse is the founder of Fit Mitten Kitchen, based in the Greater Lansing Area of Michigan, AKA “the Mitten.” Ashley grew up as a picky eater but later discovered that eating healthy was actually easy and fun. She started FMK in 2015 as a way to share her newfound love of developing healthier recipes for all to enjoy."

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  1. Lauren | Just a Pinch says

    9/30/2015 at 9:06 am

    I love this! I typically am a pretty slow weightlifter by nature, so this makes me feel like maybe I’m doing something right 🙂 I’m actually off to go do some of these this morning! Happy Wednesday!

    Reply
    • Ashley says

      9/30/2015 at 2:50 pm

      Haha, nothing wrong with that Lauren! Let me know how it goes! <3 #humpday

      Reply
  2. Dani @ Dani California Cooks says

    9/30/2015 at 1:41 pm

    I ALWAYS pin your workouts and I was looking for a solid strength workout for tomorrow morning!! I can’t wait to try this and I’ll definitely let you know how I feel afterwards. Hopefully very sore 🙂

    Reply
    • Ashley says

      9/30/2015 at 2:44 pm

      Oh thank you Dani!! Your pins are appreciated 🙂 I know I always feel sore the next day because I don’t do these workouts that often. The long sets get me! But maybe you’re in better shape than I am 😉 <3 Just make sure you pick a challenging enough weight. You'll know if it is enough if you start feeling it about halfway through the set!

      Reply
  3. Chrissa - Physical Kitchness says

    10/1/2015 at 11:06 am

    I love this Ashley! I’m always trying to bust through workouts quickly to save time. BUT this looks like a workout I can take a deep breath, focus on my form and really feel the BURN! Definitely trying this!

    Reply
    • Ashley says

      10/2/2015 at 9:17 am

      Thanks, Chrissa! Let me know what you think if you give it a try!

      Reply
  4. Georgie says

    10/1/2015 at 8:16 pm

    This is really interesting! I’ve gotten out of the swing of strength training while I’ve been training for my half marathon but totally something I’ll look into once it’s done!

    Reply
    • Ashley says

      10/2/2015 at 9:09 am

      It is definitely worth trying. A totally different way of training muscles that most aren’t used to! (Good luck with training for your half marathon) <3

      Reply
  5. Jess @hellotofit says

    10/1/2015 at 9:50 pm

    I’d be curious to hear more of your thoughts about super slow training 🙂 I think it can be a nice complement to regular weight lifting, and various studies show that it either helps improve strength or helps maintain strength. Happy Friday Eve!

    Reply
    • Ashley says

      10/2/2015 at 9:16 am

      I’ve only implemented it myself a handful of times. And I’ve had my sister try it out. But my body is never disappointed the next day, so something must be working 😉 I can’t see most people sticking with this type of workout for long, or at least not on a continual basis. But I definitely like throwing it into training every so often! The studies make sense if you think about the time over tension and muscle fiber action!

      Reply

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