WHY do I lift so slow?!?

[blaster220]

Got a question.... I know it is good to lift controlled and extend the weight slow, but how can I remedy my SLOW contractions? For example, bench yesterday was terrible.... I have good form coming down, but when I start back up, I feel like I can only push it up at a slow, slow pace. I feel like I have no power whatsoever. Are there any training modifications I can make to remedy this?

Thanks

 

[ZZuluZ]

Weight's too heavy.

You can lift about 20%+ more on the way down.

-ZUlu

 

[The Shadow]

Do CAT Training to build explosive strength.

On one chest day do 6-8 sets of 3 reps with 55-60 of your 1RM. Move the bar as fast as humanly possible.

 

[DaCypher]

There's not really anything wrong with lifting slowly... Check out www.superslow.com...

 

[blaster220]

I always prided myself in "low and slow" and that, I've mastered... but I've lost tons of power in the process... looking for more ideas like Cornholio mentioned... what is CAT by the way?

 

[goldenone]

I always prided myself in "low and slow" and that, I've mastered... but I've lost tons of power in the process... looking for more ideas like Cornholio mentioned... what is CAT by the way?

Here is a good article:http://www.elitefitnesssystems.com/documents/devspecstrength.htm

 

[Bigsatan13]

Did you go to school on a short bus?
You'll have to keep building up your strength. Does this happen all the time or only when going very heavy. BTW, it's dangerous to expose the tendons to long periods of high strain, this is when tears happen!

 

[The Shadow]

I always prided myself in "low and slow" and that, I've mastered... but I've lost tons of power in the process... looking for more ideas like Cornholio mentioned... what is CAT by the way?

Compensatory
Acceleration
Training
.......Idea is that the faster you mover the bar thru the range of motion, the "heavier" it feels to your muscles. Same is getting on a scale, squatting down, and then doing a squat motion to stand up again, the scale will show a spike in your weight.

Keep a normal, heavy chest day where you gring thru the reps.

Add the "light" day of 6-8 sets of 3 reps with about 60% of your 1rm.

Really great for getting max singles off your chest as well.

 

[goldenone]

Did you go to school on a short bus?
You'll have to keep building up your strength. Does this happen all the time or only when going very heavy. BTW, it's dangerous to expose the tendons to long periods of high strain, this is when tears happen!

You ever heard of westside training or louie simmons at westside barbell?They use unconvetional training methods such as dynamic-effort method,conjugate method etc...

Its the same thing Cornholi is talking about.You have a speed bench day first(dynamic-effort method) ,where you train 55-60% of your 1rm.Then you a heavy day where you train up to 90% of your 1rm.

On your heavy day you pick out a chest exercise,like incline, and train up 90% of your 1rm for three to four weeks.After that you pick another exercise,decline,floor press,board press etc...and do it for 3-4 weeks and so on.

These methods are not for everybody,but if you are concerned about getting bigger and stronger these are good methods.

 

[b fold the truth]

You should try using bands!!!

B True