Are super-slow repetitions with weights better at building strength?
Doing repetitions with lighter weights than you usually use at about one-third the normal speed i.e., super-slow, forces you to fully contract the muscles you are working through their full range of motion. In addition, you need a lot less weight to work you muscles. Super-slow strength training is safer too, because your chances of hurting yourself are much less with lighter weights. Yet, it is more difficult because it takes a lot more discipline to maintain proper form and move at a super-slow pace. Most people don’t use this method in the gym for one reason – ego. They’ll use heavy weights even if they have to “throw” them and use bad form to complete the repetition – because it looks more macho. Next time you’re working out with weights cut the weight you use in half and slow down the speed of your repetitions. But be forewarned: You may be sore two days later, because you are using part of your muscles that you did not stress in the past.
