VOLITIONAL SPEED IS BETTER THAN SUPER-SLOW RESISTANCE TRAINING
Hatfield, D. L., Kraemer, W. J., Spiering, B. A., Judelson, D. A., Shimano, T., Silvestre, R., Spreuwenberg, L., Volek, J. S., & Maresh, C. M. (2005). Acute effects of exercise velocity in resistance exercise. Medicine and Science in Sports and Exercise, 37(5), Supplement abstract 983.
Resistance-trained men (N = 9) on separate testing days performed a squat and shoulder press at 60% and 90% of 1 RM at either volitional speed or super-slow speed (10-sec eccentric and 10-sec concentric contractions). The number of repetitions were recorded and force, power, and volume (reps x kg) were measured.
Volitional speed resistance exercises elicited more repetitions, higher peak power and force, and higher mean volume than super-slow speed exercises.
Implication. Super-slow resistance training does not elicit as many desirable effects as volitional speed training.
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