down your weightlifting reps and build strength twice as quickly.
David Segal CPFT., ACE., AFAA., PFIT
hard to believe that if you take 12 seconds to complete a repetition
of an exercise (a squat for example) that you will gain twice
as much strength in your legs and glutes than if you did fast
20 years ago the University of Florida School of Medicine conducted
an extensive study that proved that extremely slow weight lifting
improves strength, bone density and overall functionality. These
findings were confirmed in later studies done at Harvard Medical
how does lifting weights at a snail’s pace work? Instead
of bench-pressing a weight up and down on a count of 1.2.3.,
try letting the weight come down slowly for 12 seconds, holding
for 2 seconds then pressing it up slowly for 12 seconds. Immediately
you will find that one, you cannot handle your normal heavy
weight and two, that your ‘burn’ is greater. You
can also decrease the number of repetitions for each body part
exercise to only four (yes, that’s right – four)
and repeat the exercise twice.
publicity in Newsweek, Business Week, Men’s Journal and
even the American Journal of Preventative Aging, these slow
cadence workouts are quickly regaining popularity.
you push your muscles to failure with this latest technique,
they will take a minimum of 24 hours to recover. The muscle
will thicken and require additional nourishment (protein) to
thicken. By providing the needed protein through changing your
type of food intake – fewer sweets, pasta, rice, potatoes
and bread and replacing the calories with protein-rich foods
your body will take on new proportions of less body fat, greater
muscularity and definition.