SUPER-SLOW REPEAT | Steroids4U.eu

SUPER-SLOW REPEAT

Now that we've closed ourselves in our home gym, basements and attics, where we practice all sorts of junk things that come to our hand, it is clear that we will soon hit the load limits. We must then proceed to techniques that, even with minimal or at least significantly less weight than we usually use, can still stimulate muscle fibers to grow. There are many of these techniques and I will focus on them in the coming days. At random, for example, a high number of reps, super-series, but also a completely different kind of exercise than you are used to. How about a workout full of super slow reps? Try training, which has successfully been practiced by our currently best Czech bodybuilder Lukáš Osladil.

Muscle and its fibers respond to four factors: task, time, distance and resistance. If the nerve command determines that the muscle will lift the weight along the appropriate mechanical path and at a given speed, certain combinations of motor units will perform this task. If you consciously slow down the speed of movement, another type of motor unit and fiber will enter work. In general, a slow pace stimulates more fibers, but at the expense of weight. With a fast and explosive movement, you lift a tremendous weight, slow down the movement to summarize more fibers and get better pumping. Try it yourself. Perform 10 reps at rocket pace and 10 reps in slow, controlled motion. You'll see your muscle burn as fast as Jan Hus in Constance.

First Mr. Olympia Larry Scott reported his experience of slow repetitions: “Although I reduced weight to one third of what I usually used, intensity increased eightfold because I slowed the pace… and intensity is one of the elements that increases growth hormone secretion. "

I don't know how he came to number eight, but the fact is that muscle tension gains a completely different, previously unsuspected dimension.

The theory says that the normal rate of repetition is considered to be a contraction ratio of 1: 2. If you lift the dumbbell in the positive (concentric) phase for 2 seconds, then the negative (eccentric) phase should last 4 seconds. If we add the time between the two phases, we can describe the rate of repetition with a numerical code, for example 2-1-4 seconds. In order to stimulate the hypertrophic response, it is necessary for the muscle to work for 25-60 seconds in tension (TT or duration of tension). A quick series of six reps does not meet this condition, a slow series of five reps in rhythm 5-1-4 yes. In slow movements you have to train with less weight and do less reps. Rhythm 4-1-4 corresponds to 6–7 repetitions, rhythm 6-1-4 falls within the range of 5–6 repetitions.

What happens if you consciously slow down the recurrence rate to 4 seconds up and 4 seconds down? First of all, your dazzling power will be over. To your great disappointment, you will be forced to reduce the burden to 70-80% of the previous value. Secondly, real advances in repetition or weight gains will become a thing of the past, and you will fight for each repetition for a week or two. Importantly, in training time terms, an improvement of 1 repetition is the same as an improvement of 2-3 reps at a faster pace. Specifically, 1 repetition will increase the duration of the tension by a full 9 seconds, which in 6–8 repetitions with the same weight means an increase of 12–16%. On the contrary, a huge advantage is the fact that with lower weights you will not need less warm-up series. Experienced bodybuilders who train with very high weights - say 200 kg in Benchpress and 300 kg in squat - need a lot of preparation runs that last longer than the actual training. For slow training, do a few reps with 60% target weight and 2-3 reps with 80% target weight. Needless to say, with such weights, the risk of injury is much lower than when using some huge loads.

I guarantee that during your first workouts you will feel that your muscles want to explode with a mixture of blood and lactic acid. In the exuberant imagination of some of you, certainly a disgusting idea, which for a bodybuilder is a feeling of paradise on earth. In addition to more pumping, you will also see how 70-80% of the usual repetition maximum eliminates any movement moment or cheating, and you will feel the trained muscle much better. Stressing the next day after training will be the same (if not greater) as you have been practicing before, faster and casually. What is absolutely unsurpassed is the fact that slow training will relieve the joints and tendons, overloaded with super-heavy weights and speed of movement. Even if you approach the values ​​of weights that previously caused musculoskeletal pain after months, you will not have trouble as your tendons will have much more room for weight adaptation, a training system and an increasing number of repetitions.

In rapid, often jerky movements, other muscle parts enter the action and the target muscle works against tension only a fraction of the duration of the series, while slow repetitions create a more thorough stimulus for muscle growth and strength. Maintaining a normal, natural range of motion and slow cadence will guarantee years of productive training and improvement without unnecessary, several-week pauses caused by injuries. Your flexibility will also improve. Fast and uncontrolled movements allow the use of excessive weights that cause the aforementioned pain and stiffness. Believe me, I know mine. Scratching in just a little more distant places on my body is usually quite a major problem. It cannot be said that prolonged joint pain and stiffness are the price of training, but it shows rather the wrong range of movement and insufficient stretching after and during training.

In the actual workout 2-3 sets of exercises and 1-3 exercises per muscle part. Decide for yourself whether you will exercise with dumbbells, on machines and pulleys, or combine both. Test rhythm 4-1-4 first and let your partner count the seconds out loud. You will be shocked at how long 4 seconds can last and how difficult it is to maintain tension two to four times longer than before. Squats with a barbell or Smith's machine with a weight for twelve normal reps will seem like an ancient torture torture. Go down for 4 seconds and get up for 4 seconds. Don't be afraid to lose weight, as the primary pace is 4 seconds. Fight for 6 indescribably painful reps. If you only do squats, hold on 4-5 sets. Then you can extend the time to 6-1-4 seconds and finally increase the weight of the dumbbell. And then do not be surprised that you may also throw a saber before you start applying for a wheelchair.

One super-slow repetition can also take a minute. Yes, you read correctly: 30 seconds down and 30 seconds up. But this is for the really tough masochists. This self-destructive nail of slow workout will exhaust your muscles like nothing else before or after. For example, you exercise with foot presses. After warming up you will push the weight up 30 seconds up and down for another 30 seconds ... Then lactic acid will burst out of your ears, the cleaning woman wipes it off and you run off the house.

We have celebrated bodybuilding leaders who owe their character to quick reps, and there are those who do their reps slowly as well. Bodybuilding is almost infinitely personified; where there are strong arguments for one method, the other breath will find evidence in favor of the apparent contradiction. You will always find someone who violates even the most respected principle and yet is successful.

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