Feature Article: Resistance Training: Super Slow...or no?
Blog: Engine 2
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Personal Note From Lani
Hi ,
The rain has finally hit hard. Tonight the lights are flickering and the power threatens to blink out. Hopefully I'll get the final touches on this edition so she's good to go!
The rain has been relentless yet it's a good thing. We've needed a break in the drought.
Besides, you need to have the rain to get rainbows, right?
But hey, it's good indoor workout weather.
Speaking of, have you heard about "Super slow" Resistance Training? Is it an effective way to train? Read the "yabuts" in today's Feature Article.
Have you ever tried it? I sure hope you'll come by the blog and share your thoughts.
Hearts, hugs and stars
P.S. Countdown to release of Fit QuickiesTM #1 and
#2! These fast fun audio body shapers are just about ready. Preliminary reviews are simply smashing and I am very excited to bring these to you!
Feature Article
Resistance Training:
Super slow...or no?
by Lani Muelrath, M.A.
When it comes to resistance training, is "super slow" an effective way to build muscle?
A popular movement within the weight training world today is "super slow" style weight training.
The idea is that by slowing the kinetics of weight training activity, you can utilize a lighter weight and make up the difference in the intensity provided by a sustained grip on the muscle.
This slow down does allow you to challenge the muscles as effectively as with a heavier resistance - it's all in the technique. And it allows you to more prudently address the safety and integrity of your joints. This is paramount when it comes to resistance training.
Actually, joint safety is an essential consideration with any kind of training and exercise, but the stakes are higher when it comes to weight training. This is because of the potential for loading the joints in an injurious fashion.
Recall that resistance training comes in many flavors: isometrics, dynamic tension (single or multi-joint exercises) as well as that which comes most often to mind when we hear "resistance": training with weights. Isometrics and dynamic tension are for the most part gentler on the joints. The super-slow strategy promises to create a greater safety net when using weights for resistance as well.
Not all "Super Slow" is created the same
Recent research provides some specific guidelines about how to implement "super slow" technique with weight training most effectively.
"Research published in the November 2008 issue of the Journal of Strength & Conditioning Research shows that low-intensity resistance training (RT) can produce the same muscle strength, size and tone gains as traditional high-intensity RT (Tanimoto et al., 2008). RT intensity is determined by a percent of one-repetition maximum (1RM). High-intensity RT is defined as a load or weight that exceeds 80 percent of 1RM, while low-intensity RT is defined as a load or weight that represents 65 percent or less of 1RM."
OK, translation please. Give me something I can use!
Can do. The effects of using a lighter weight for same strength results in this research pointed to a small window of opportunity for same.
Timing looked like this:
* Concentric phase (shortening of muscle, as when you train biceps with bicep curls it is the phase of bending the elbow) AND
* Eccentric phase (lengthening of the muscle, or lowering of the weight) should each be 3 seconds.
Slowing it down even more, say to 5 seconds, did not enhance the effect, as a matter of fact it reduced the effect. Diminishing returns.
Here's more good news:
Intensity: "RT intensities as low as 40 percent of 1RM have been shown to cause several similar physiological responses as high-intensity RT and can thus be assumed to be as effective as 80 percent 1RM training (Koba et al., 2004). However, an intensity that represents 65 percent 1RM is recommended where appropriate."
In English? Even if you only lift 40% of your one-repetition maximum - one rep maximum meaning the most you could lift for one time only - with this strategy, you're there! This is very important for orthopedic concerns, or joint safety. Upping it a little toward the 60% is beneficial, if not contraindicated by your orthopedic concerns.
One element to add to this research study, that was not addressed in the literature, is the absolute importance of correct anatomical alignment and positioning when it comes to resistance training. This has already been noted, but bears repeating.
It is very easy for us to "take the path of least resistance", take the workload OUT of the muscle, and sit in the joints, compromising them.
As it turns out, correct positioning and safety result in more challenge because it takes the work out of the joint and into the muscle, where it should be. Which ALSO translates to using lighter resistance...
Holistic Fitness Lifestyle Coach Lani Muelrath, M.A., specializes in helping women succeed in their w*eight and body shaping dreams by transforming their relationship with their body, eating, and exercise. Rewriting behaviors and patterns into those that are consistent with the fitness, health, mental outlook and positive energy we desire is her forte!
With over 30 years of experience as a teacher, coach, and trainer, Lani is a Guest Lecturer in Kinesiology at San Francisco State University, and is recipient of the Golden Apple Award for Excellence in Instruction. She created and starred in her own CBS TV show, and is the Healthy Living Examiner at examiner.com. She has some exciting and effective programs for women who want to move forward in their fitness - and lives. Her compassionate and knowledgeable approach combined with expertise in fitness as well as inner transformation and tools for mastery make it possible.
Lani overcame her own lifetime struggle with w*eight over 10 years ago when she lost 50 lbs, which she has maintained easily with the tools that she now teaches in her signature program, Woman's Fitness BluePrint: An Action Plan for Success.
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Resistance Training:
