SUPER-SLOW REPETITIONS PRODUCE GREATER STRENGTH GAINS
Westcott, W. L., Winett, R. A., Anderson, E. S., Wojcik, J. R., Loud, R. L., Cleggett, E., & Glover, S. (2001). Effects of regular and slow speed resistance training on muscle strength. Journal of Sports Medicine and Physical Fitness, 41, 154-158.
Strength exercises performed slowly and at "regular" speeds were evaluated for intensity and effectiveness. Two studies were performed; one with untrained males (N = 65) and females (N = 82). Training was experienced two to three times per week for eight to ten weeks performing one set of each of 13 Nautilus exercises. Regular repetitions were 8-12 at 7 seconds each (2 s lifting, 1 s pause, 4 s lowering). Super slow repetitions were 4-6 repetitions at 14 seconds each (10 s lifting, 4 s lowering).
In both studies, super-slow training resulted in ~50% greater increase in strength than regular speed training, although both groups demonstrated significant strength gains.
Implication. Super-slow strength training should be considered when conditioning muscle structures is the aim of exercising.
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