super slow sets..

[killa in manila]

what's the point of doing super slow sets?
e.g for bench press take 5 secs to lower the bar and 5 secs to bring it back up...

 

[killa in manila]

byump
in what way does this benefit you?

 

[louden_swain]

I see people performing super slow sets, but I don't see how this can be useful or enjoyable.

I am a firm believer in keeping the muscle constantly working.

Based off what you've seen, what are your opinions?

 

[guldukat]

I see people performing super slow sets, but I don't see how this can be useful or enjoyable.

I am a firm believer in keeping the muscle constantly working.

Based off what you've seen, what are your opinions?

Two things:

1--Super slow actually does ensure constant work--tension anyway. It has you avoid locking out on things like squats. And it is good from the standpoint that you're doing a smooth negative. It also removes most momentum from an exercise, a'la Trevor Smith's "zero momentum reps."

2--Based off what I have seen, the stuff has a VERY limited application. Slow negatives are one thing, but very slow positives AND negs is not generally too productive.

Do a Google search on Super Slow advocates. They tend to look like distance runners. I've seen a handful of SS guys get pretty strong, but they had NO power...even when they tried doing something faster and with looser form, they'd still move very slowly on the way up.

I know when I tried it for awhile, I didn't get much out of it. I'd only use it to maintain or if I was injured, personally.

 

[LftHndPwrHouse]

Do it really slow and see how hard it is to do it.

I can see it helping twitch muscles and over all strength.

If you watch powerlifting bench press compititions they lower it slow very slow..to show balance and strenght then they have to stop on thier chests and push up. Try that i bet it kicks your ass!!

 

[louden_swain]

Don't get me wrong. . .slow negatives are great, but we are talking about a person who takes 5 minutes to do 10 reps with a 10lb dumbbell.

I can't figure it out. . .

 

[killa in manila]

if you're looking to gain mass should you do slow reps?

 

[louden_swain]

if you're looking to gain mass should you do slow reps?

I don't think its necessary. .

I personally train explosively with good form.

 

[guldukat]

Do it really slow and see how hard it is to do it.

I can see it helping twitch muscles and over all strength.

"Twitch" muscles? I guess you mean slow-twitch.

Doing true super-slow--something like a 10 second negative--is very hard if you're using a heavy weight. There's no doubt about that. I speak from experience.

But is it near as productive as conventional training?

I have to say again, I've never seen too many buff super-slow guys. Most of them have rather limited development and are usually not extremely strong.

I say if it works so well, where are the big super-slow guys? There are PLENTY of SS dudes out there, and as I already said, there are very few standouts.

If you watch powerlifting bench press compititions they lower it slow very slow..to show balance and strenght then they have to stop on thier chests and push up. Try that i bet it kicks your ass!!

If you're talking to me...BZZZZZT!

I've already done paused bench presses, and I do much slower negatives than 95% of EVERYONE I have EVER seen training. Over 11 years, that's probably 7, maybe 8,000 people.

And yes, that IS tough, but super-slow isn't doing a smooth 4 second negative for a 1RM. It's doing an entire set very slowly, with 10 second positives as well. The practicioners even use a metronome to help time their ascent/descent.

Trust me, the stuff doesn't make for a great "everyday" training program. It has a limited application. As a rule it's best to control the negative, then explode through the positive.

 

[sinjinsmythe33]

train slow, you will be slow. maybe for abs occasionally or change of pace, but when i tried it for two weeks i was constantly sore and run down