Very slooooooooow reps

[JoBu]

I decided to change things up a little tonight. For chest I grabbed a lighter pair of DBs than usual and did very slow reps...about a 4 count up, pause, and a 4 count back down. Usually my arms are just very fatigued by the end of a set, tonight I was getting a good burn. I was only able to get 10-12 reps per set with considerable less weight than usual. I'm very interested to see just how sore I get in the next 24-48 hours. I think it was a good change...might try it with my arms on Saturday.

JoBu

 

[Prime Rib]

It's almost like doing a negative. I like doing a set of slow rep workouts at least one full week per month. Helps your stabilizer muscles a LOT, and also adds strength at the same time.

 

[SofaGeorge]

I haven't been impressed with slow reps. I've tried them many times... never saw miraculous results... never even saw very good results.

 

[rjl296]

i do not like them either

 

[HANSEL]

I get great results from negatives.

 

[Deepsquat]

How many sets per body part/ exercise where you doing?/ If you are going to do this slow approach you MUST cut your total sets back to 2-4 per BODYPART The time under tension is tremendously and exshuast your recovery ability, so you must minimize the # of sets...
BTW This is exactly what Mike Mentzer was advocating in his last video....I did it all last summer.....works okay ...but DC is better.

 

[JoBu]

How many sets per body part/ exercise where you doing?/ If you are going to do this slow approach you MUST cut your total sets back to 2-4 per BODYPART The time under tension is tremendously and exshuast your recovery ability, so you must minimize the # of sets...
BTW This is exactly what Mike Mentzer was advocating in his last video....I did it all last summer.....works okay ...but DC is better.

I usually do 9 full sets of various db presses plus maybe 2-3 more light cable flyes or something to finish off. This time I did 2 sets each of flat, incline, and decline db presses. I cut the weight by about 25% and could only get 10-12 reps which is what I usually do with more weight. I wasn't terribly sore the next day, but it was a different burn at the gym. I'm not going to base my workouts on slow reps, but I'll throw them in every once in a while to change things up...I think variety can only be a good thing.

JoBu