Trying Super Slow Weight Lifting

Tarasaurus_Rex
Tarasaurus_Rex Posts: 13 Member
edited November 2024 in Fitness and Exercise
I have always incorporated strength training into my workouts and always feel better the more I focus on that. I recently came across some information on super slow strength training (making each movement last a full 10 seconds). I also typically never did strength to the point of muscle exhaustion. Now what I'm reading is as far as weight loss is concerned, cardio isn't the way to go. I still plan to do it a few times a week for heart health and energy, mind you. But the weight training will be my focus to hopefully build up those muscles and torch the fat! Anyone else tried this? What are your results? I like to be strong and want to lean out a bit, 10-15 pounds or so.

Replies

  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    Tarasaurus_Rex wrote: »
    I have always incorporated strength training into my workouts and always feel better the more I focus on that. I recently came across some information on super slow strength training (making each movement last a full 10 seconds). I also typically never did strength to the point of muscle exhaustion. Now what I'm reading is as far as weight loss is concerned, cardio isn't the way to go. I still plan to do it a few times a week for heart health and energy, mind you. But the weight training will be my focus to hopefully build up those muscles and torch the fat! Anyone else tried this? What are your results? I like to be strong and want to lean out a bit, 10-15 pounds or so.

    I suspect you have been reading on time under tension or volume training? Honestly, if you want to torch fat, then you need a calorie deficit. Resistance training will help you maintain your muscle, increase strength/endurance and give you an overall better look. Cardio will improve heart health.
  • SonyaCele
    SonyaCele Posts: 2,841 Member
    edited April 2017
    for weight loss, you need calorie deficit. To get strong you should try a strength program like Strong lifts. Just doing "slow weight lifting" might be spinning your wheels if you aren't on a laid out program. I'm sure slow weight lifting isnt gonna hurt, its better than nothing, but whether it will get you as strong as you could be if you were on a program, i kinda doubt it . The only slow lifts i do are when im' trying to squeeze out that last rep, or grunting through a 1rm.
  • quiksylver296
    quiksylver296 Posts: 28,439 Member
    SonyaCele wrote: »
    for weight loss, you need calorie deficit. To get strong you should try a strength program like Strong lifts. Just doing "slow weight lifting" might be spinning your wheels if you aren't on a laid out program. I'm sure slow weight lifting isnt gonna hurt, its better than nothing, but whether it will get you as strong as you could be if you were on a program, i kinda doubt it . The only slow lifts i do are when im' trying to squeeze out that last rep, or grunting through a 1rm.

    Pretty much this.

    I had amazing success on Stronglifts 5x5. You can check it out and download the app at stronglifts.com.
  • Tarasaurus_Rex
    Tarasaurus_Rex Posts: 13 Member
    Yes, I'm definitely aiming for a calorie deficit as well. Thanks, i have been checking out programs and i will look injury stronglifts!
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    Tarasaurus_Rex wrote: »
    Yes, I'm definitely aiming for a calorie deficit as well. Thanks, i have been checking out programs and i will look injury stronglifts!

    http://community.myfitnesspal.com/en/discussion/10332083/which-lifting-program-is-the-best-for-you/p1

    Here is a good list for you to begin with.
  • TimothyFish
    TimothyFish Posts: 4,925 Member
    For strength training, the longer you keep your muscle under tension the better. But that doesn't burn very many calories. Some people like to talk about how muscles burn more calories than fat even when you aren't moving. What they don't tell you is that the number of calories they are talking about is about 5 calories per day day. On the other hand, if you were to run a mile you would burn 100 calories.
  • fishgutzy
    fishgutzy Posts: 2,807 Member
    I go to a gym in China when I'm there on business. All of the trainers their teach low weights slow reps. So I look a little crazy with my approach even though I'm maybe average for my age at home.
    Low and slow, in my view, doesn't help build strength for every day heavy lifting activities like moving furniture around the house or moving boxes. But that is a non-professional opinion. Just an assumption that lifting 20 pounds 20 times doesn't help build the strength to lift an awkwardly shaped 50 pounds once.
  • lilawolf
    lilawolf Posts: 1,690 Member
    I don't remember the book I got it out of but I tried this. It was all machine work, long and slow, with progression....Meh. Anything with progression will get you somewhere, but I am not a fan of machine work. I switched to stronglifts and it was way better, simpler, and has a lot more research behind it. Free too.
  • middlehaitch
    middlehaitch Posts: 8,488 Member
    Here is an article I saved a while back to pass on to my 75yo MiL who is losing muscle fast through inactivity and isn't interested in going to the gym.

    http://www.m.webmd.com/default.htm

    In reading quite a bit of research on the elderly (I am getting too close for comfort) the low weight slow rep has been mentioned as a means to retain and strengthen muscle.

    I think it could be an alternate to those who can't, or don't want, to lift in a heavier range and are only looking for muscle retention.

    I think you will get a better result using a routine from psulemon's list.

    I like AllPro.

    Cheers, h.
  • Azdak
    Azdak Posts: 8,281 Member
    middlehaitch wrote: »
    Here is an article I saved a while back to pass on to my 75yo MiL who is losing muscle fast through inactivity and isn't interested in going to the gym.

    http://www.m.webmd.com/default.htm

    In reading quite a bit of research on the elderly (I am getting too close for comfort) the low weight slow rep has been mentioned as a means to retain and strengthen muscle.

    I think it could be an alternate to those who can't, or don't want, to lift in a heavier range and are only looking for muscle retention.

    I think you will get a better result using a routine from psulemon's list.

    I like AllPro.

    Cheers, h.

    Super slow has benefits for seniors along the lines you have mentioned and it has a relatively low injury rate.

    OTOH just because the weights are "lighter" doesn't mean its easy. It's very difficult and I can't imagine that it's very enjoyable for a beginner. Someone would have to be really motivated to do it the way it's supposed to be done--and a true believer in the method. Unfortunately the results don't justify that level of committment IMO.
  • Azdak
    Azdak Posts: 8,281 Member
    Super slow has supporters that are more like religious preachers, but the science doesn't back up the claims. When people switch to SS and see "benefits", it's more due to the fact they are doing something different rather than due to any unique benefits of SS.

    Here is a good article that investigates SS and lays out the details:

    http://www.burnthefatinnercircle.com/members/Rep-Speed-And-Building-Muscle-The-Truth-About-Super-Slow.cfm

    In summary:

    Anti Super Slow: Tom Venuto, Brad Schoenfeld, Bret Contreras

    Pro Super Slow: Mercola

    That should tell you something.
  • psuLemon
    psuLemon Posts: 38,431 MFP Moderator
    Azdak wrote: »
    Super slow has supporters that are more like religious preachers, but the science doesn't back up the claims. When people switch to SS and see "benefits", it's more due to the fact they are doing something different rather than due to any unique benefits of SS.

    Here is a good article that investigates SS and lays out the details:

    http://www.burnthefatinnercircle.com/members/Rep-Speed-And-Building-Muscle-The-Truth-About-Super-Slow.cfm

    In summary:

    Anti Super Slow: Tom Venuto, Brad Schoenfeld, Bret Contreras

    Pro Super Slow: Mercola

    That should tell you something.

    You can probably add Charles Poliquin to SS training.


    I will say, GVT is ridiculously tough but the volume was too high for my joints. And while TUT has it's benefits, it's secondary to volume.
  • cgvet37
    cgvet37 Posts: 1,189 Member
    You are stronger in the eccentric portion of any exercise. Take the bench press for example. It's easier to control the weight as you lower the bar (eccentric), then it is is to push it (concentric). You honestly don't need more than a 4 second eccentric. Can you do a longer eccentric, yes, but I really don't see a benefit.
This discussion has been closed.

Categories