Super Slow Bodyweight Workout
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Here the best bodyweight exercises to turn to when you don t have any equipment or even a gym to head to for a workout.
Super slow bodyweight workout. Superslow strength training may help prevent boredom in your strength training routine. A lot of my personal training clients start out thinking that training faster means training better. If you try superslow strength training start with a familiar strength training exercise and a weight that tires your muscles after 12 to 15 repetitions. Never wait for the squat rack again use this bodyweight workout to grow.
Last week i put together an article on high intensity super slow training this is a type of strength training popularised by doug mcguff in his book body by science it involves 15 20minutes of training a week total and if done properly more on this later the results are profound. Mon wed and fri. And you can challenge your muscles in a new and different way. While fast reps can be helpful for building agility and explosive power slow training can be a nice way to work on form and alignment.
The super slow workout involved one set of eight reps of each exercise with each rep lasting 15 seconds 10 seconds to lift the weight and 5 seconds to lower it. Going slowly also requires extreme focus adding a meditative quality to the workout. I personally suggest that you follow the above routine for 3 days per week alternating the day s you workout on i e. In fact just three or four slow reps can often be as challenging as twenty fast ones.
Super slow reps for superhuman strength. Yes the regression of an exercise can be an important part of progressing. How long should i perform these exercises for. The above exercises should give you a very intense workout if you follow the principle of super slow training as outlined above.
A super slow weight training program can dramatically improve strength users say and the workout is intense. So you will have to push less percentage of your bodyweight. Sets 4 reps 15 10 5 1. Subjects completed two workouts designed to train all the major muscle groups one using a traditional training speed and the second using the super slow method.
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