slow training?

[TheOak84]

i saw this dude who works with me at the gym, hes in really good shape, kinda weird so i dont really talk to him.

he has more of a BBer body, but still lifts heavy.

anyway, i saw him doin biceps (a muscle i hate doin) and he had a 55 pound bar
and was doin curls really slowly, 3-1-3-1 also doin that with dumbbells and a machine, 2 sets of each. he also did tris as well like that, btw is arms are pretty jacked for being natural

i tried it for biceps, 55 pounds same shit, it was hard, my forearms got a good work out also. ive never tried training like that. would it be effective?

of course im not gonna stop power lifting, but using the method for certain areas (calves, traps, bi's) i think its good cuz i didnt even use alot of weight.

any input

 

[curgeo]

Being a powerlifter you know that speed is everything. I think it's okay to mix things up, but make sure on your core lifts to maintain speed and explosiveness.

 

[TheOak84]

Being a powerlifter you know that speed is everything.

sure do...

im just asking cuz i never really trained my biceps, i wanted to get them bigger.
im eating 4000 cals a day, have been for the past few months. the strength is goin up as planned.

i think im gonna eat less becuase my weight is goin up, but my BF is too, i sure dont need more of that...

also, of course i wouldnt use this style to benefit my power, HA.. purely hyperytrophy

 

[sidney61199]

Speed and explosiveness is fine if it is under control. In my experince at the gym speed and explosiveness in most people is just an excuse to cheat. My point is, just keep that in mind. Also about the real slow rep thing, if you think about any lift you do and take away all momentum of the speed the lift becomes twice (actually twice) as hard to do.

No offense to any of you, I'm not a power lifter by far. I just wanted to give another side to the discussion about the slow and fast diffrence in a rep.

 

[curgeo]

No offense taken, it's just that in powerlifting you are trying to transfer the energy using the stretch reflex to get the most power that you can on a core movement. We take 2 days a week and train specifically for speed as it is that important to us.

You are right that you can make any lift harder with slowing it down. The only thing, will is stimulate hypertrophy or not? I can't tell you the exact answer to that question, but I do know anything is worth a shot. My own opinion is that it doesn't in my particular case. Give it a go for six weeks for the biceps...it couldn't hurt right?

 

[Tweakle]

Explode the weight up, lower slowly with control.. the negative is what builds muscle if that's what you're looking for (and who isn't?). Thats one of the foundations of DC and it works

the superslow idea is imo for the birds because you limit yourself to what you can lift on the concentric with a exaggerated rep cadence. But for bi's it might not be a bad thing.. I squeeze the hell out of some of my isolation exercise reps with the Weider Static Double Homo Twist Principle

 

[bignate73]

Explode the weight up, lower slowly with control.. the negative is what builds muscle if that's what you're looking for (and who isn't?). Thats one of the foundations of DC and it works

exaaaaactly!

if you are looking to specifically train your biceps for growth, implement DC's rest/pause type format to your curls. explosive concentric, slow negative, at a weight that you can get 8 reps, rest 30 secs, then 4 reps rest again, then 2-3 reps. then go into a stretch! its killer, effective and purposeful.

 

[TheOak84]

exaaaaactly!

if you are looking to specifically train your biceps for growth, implement DC's rest/pause type format to your curls. explosive concentric, slow negative, at a weight that you can get 8 reps, rest 30 secs, then 4 reps rest again, then 2-3 reps. then go into a stretch! its killer, effective and purposeful.

thats prolly what im gonna do, i recall i trained my calves like that and got good results but sort of forgot about it.

would this be good for traps as well.

the show off muscles seem to be traps, bis, calves and forearm. they pertrude with anything you wear.

 

[bignate73]

i find deads and farmers walks to work the best for traps. traps have a short range of motion that seems to serve them better by static contraction and higher workload, imo.

 

[TheOak84]

so what if i changed my shrugs?

currently im doin 405 5x5 (what i did yesterday) and weights around there. not really controlled but i go up all the way.

what if i toned it down to maybe 275 and held it up there?

i dont really have a problem with the traps, but like anything else, they could be bigger