 By Elena Trusevskaya If you are coming back after a layoff or trying to break through a plateau, slowing down might be just what you need. Controvercial research continues in an effort to figure out the speed of action when it comes to training for muscles. Slow lifting speed counts for 10-second concentric, four-second eccentric contraction, and conventional speed is normaly accepted to be two-second concentric, one-second peak, and four-second eccentric contraction. Look at the following studies, tnen try it yourself to see what works for you.
Two study performed at the Sourth Shore YMCA in Quincy, Massachusetts tried to determine if training with a slower-than-normal repetition speed increases the intensity and effectiveness of strength training. When untrained middle-aged men and women performed one set of 8-12 reps to failure in a circuit of 13 different exercises, super-slow training proved superior to conventional lifting speed showing a 50% greater increase in strength (26.5 vs. 17.5 pounds, and 24 vs. 15.5 pounds, respectively). Decreasing the speed of repetition will help you eliminate momentum maximizing tension on your muscles. This, in turn, will stimulate greater muscle fiber breakdown and promote muscle growth. Journal of Sports Medicine & Physical Fitness 41 (2): 154-158, 2001 Another study showed entirely different results. Researchers at Ball State University in Muncie, Indiana, compared the bench press, lat pull-down and upper-arm size in 21 experienced male weightlifters before and after training once a week for 10 weeks. One group of subjects performed six repetions of each exercise at regular speed, when the second group used a super-slow motion. At the end of the study, the first group showed greater improvements in stregth - bench press went from 168 up to 191 pounds, lat pull-downs form 178 to 202 pounds. The super-slow group of trainees platoed on the bench press at 178, and added only three pounds on the lat pull-down. When all the subjects were measured for increases in upper-arm circumference, the traditional lifters showed a 3.6% gain, and the slow group stayed at the same measurements as at the beginning of the study. Presented by researcfhers from Ball State University in Muncie, Indiana, at the National Strength and Conditioning Association convention, June 22-24, 2000. |
Get Active 
.png)
