Monday Morning Fit Tip:
LIFT WEIGHTS SUPER-SLOW
FOR SUPER-FAST RESULTS
If you’re running, biking, and attacking that elliptical with all your energy – but still not getting the results that you want, try adding a SLOW workout to your schedule. It’s sounds crazy, but here’s why it just might work…
The Super-Slow Method Developed by a Texas man named Kevin Hutchins, even celebrities like Brad Pitt are using this technique as a way to build muscle quickly. Super-slow can build 50% more muscle in 10 weeks than regular weightlifting. The idea is to exhaust your muscles by keeping them loaded (weight-bearing) throughout the entire movement of an exercise.
Why? Super-Slow lifting is rising in popularity because it works. The slower you go, the more time the muscles are forced to carry the weight. It may also be safer than a traditional weightlifting workout; most weightlifting injuries are the result of poor form and jerky, erratic movements. Moving fast can also cause momentum to take over and reduce the weight load.
How? Start with 6-10 repetitions of each exercise, taking 10 seconds to lift the weight and another 10 seconds to lower it. An example workout would be calf raises, squats, leg presses, chin-ups or pull-downs, push-ups or chest press then crunches.
Remember… to take a day off after lifting. Your body uses that resting time to build muscle. If you aren’t resting, the muscle cannot build.
Do you have tips to share? Questions or comments? Share below!
Kathie Brown
Certified NASM and AFAA Personal Trainer. Over 20 years experience. Specializes in weight loss, athletes and women body building and leaning out. Crossfit athlete, trains and competes in Crossfit competitions. Took the L1 Crossfit course and completed the judges course. Enjoys working with all levels and body types and loves seeing her clients get stronger and feel confident.
What do you think? Join in the Conversation!