lifting style

ILB50

ILB50

New member
I was wondering about the affects of slow lifting in terms of bench and other lifts but not squats, does bringing the weight down in a slow controled manner then pressing the weight back up in a controled manner better for strength gains or do you want to explode back up if this makes since. I can do more weight and get more reps when i get a little bounce off the chest but is this cheating my self for strength?? also i play football so is this slow lifting going to inhibit my explosiveness??? thanks all
 
You should go down nice and easy and explode up. try not to bounce it. What I do is have a wave pattern in my lifting. I start out with nice easy onthe way down with no bounce at all and make sure I can get all my reps explosively then I progress up in weight and then when I am at my peak with the weights I'm doing I just do what ever it takes to get it up, but not with a huge bounce just a good one no need to bust your sternum. I do this over a two month period then go back down a little in weight. Its kind of like going two steps forward and one step back. but not really, your strength will always be incresing but just in different ways. I also do a 10-7-5-3-1 work out on bench. I'm a football player too so if ya ever need any advice let me know and i'll try to help you out.
 
Oh ya the reason going down nice and easy and not bouncing is that when you start hitting heavier weights that the strength and control on the way down will help you in the long run. also I only let myself bounce the last two weeks and only when its neccessary to get the weight up. Explosive power in football is way more important than overall strength especially if you are a linebacker or d-linemen. You need it so you can get punch with power and get of blocks. if you can work in some heavy bag or some type of martial arts. When i started working in some punching it improved my bench and being able to dilever a nasty punch and club of the line.
 
super slow is a great workout for busting out of a strength plateau--It should be used sparingly and with impeccable form. One second down-ten very controlled seconds up--very difficult but a great way to change things up. It helps with explosive form, so it is ideal for athletes who need to build this kind of strength. No bouncing that is where injuries happen.
 
training slow is dumb

ever see anyone press a heavy weight slowly?
the eccentric phase especailly if shirted should be somewhat slow but the speed needs to be there on the concentric
 
blackbeard said:
training slow is dumb

ever see anyone press a heavy weight slowly?
the eccentric phase especailly if shirted should be somewhat slow but the speed needs to be there on the concentric
Click to expand...
You are wrong--saying something is dumb shows you need to do some research-it has its place in training and is a viable training method.
 
huskyguy said:
You are wrong--saying something is dumb shows you need to do some research-it has its place in training and is a viable training method.
Click to expand...
thnks bro
if were at a sticking point i would get faster!!!!

train slow you will be slow!!!!
 
huskyguy said:
You are wrong--saying something is dumb shows you need to do some research-it has its place in training and is a viable training method.
Click to expand...


I would never say anything is dumb. But if you are a bodybuilder, powerlifter, gym rat whatever, i am not sure how lifting slow breaks you through plateaus. Strenthening your weak points is a the best way to break through plateaus. I don't think speed is all that important to a bodybuilder, but weak point training is specific to anyone who picks up a weight, imo
 
You do not know what you are talking about and you are saying a well researched training method is stupid. This dismissive attitude I would expect from the conversation board-its ok there. But the training area is for helpful information not for condemning other people's way of doing things.
All I know is that it does increase strength and power if used for a short time-lifting form is improved and certain receptors get stressed that normally do not, leaving one stronger for having used this method. It is ideal for breaking plateaus because it confuses the body---I am sure that there is more scientific jargon to back it up but I can only say that it is a great change of pace once in a while. It is not stupid only those who have never tried it yet condemn it are.
 
huskyguy said:
You do not know what you are talking about and you are saying a well researched training method is stupid. This dismissive attitude I would expect from the conversation board-its ok there. But the training area is for helpful information not for condemning other people's way of doing things.
All I know is that it does increase strength and power if used for a short time-lifting form is improved and certain receptors get stressed that normally do not, leaving one stronger for having used this method. It is ideal for breaking plateaus because it confuses the body---I am sure that there is more scientific jargon to back it up but I can only say that it is a great change of pace once in a while. It is not stupid only those who have never tried it yet condemn it are.
Click to expand...

bro i contribute way more to the training forum than yourself..what does the convo forum have to do with this??

it is my opinion as well as other than training slow is of no value- i am sorry if you do not agree with this..in fact i dont really care..im glad that we have oter opinions and i as well as you should be able to express them without things turning inot a flame fest that you started!!!

that is on eo f the reason why i like this board..ther are no flame fests..no one said you cant have an opinion but im going to express mine as well..sorry if you disagree but i dont know anyone thats trains slow for strength..In fact people that train westside seem to always wanna increase speed!!! and they are some of the strongest people around..
 
huskyguy that well researched training method sounds like shit. training super slow may be useful for hypertrophy ( eg bodybuilders) as you MAY potentially activate more mm fibres since you are under the load for longer ( therefore under more stress and then recruiting more fibres).

i gotta side with BB, working with speed is more likely to get you out of a plateau
 
Ya I agree there is nothing dump about slow contractions. But let me know if I'm wrong but doesn't slow contraction on bench especially at a high effort still working fast twitch muscle fibers. I pretty sure i read this somehwhere. But how ever I still more in fast explosive movements for the most part, but slow movements deffinately have their place and have helped me out quite a bit. For example the first time I benched 350 it probably took me close to 25secs to complete the one max rep. I contribute that to the slow contraction benching i had did before. during the lift I never felt I was going to fail because of the endurance and muscle control i had. I also think it helps the mental aspect too.
 
Hey what husky is trying to say is that it is a tool not a complete style of lifting it is always good to mix up what you are doing.
 
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