Super Slow Strength Training

Want to mix up your routine and challenge your muscles?  If so, this workout is for you.

“A slow motion workout is a great way to bust through a plateau, because it’s a great way to challenge the body,” said personal trainer, Angie Gallagher.

We begin with a front raise, isolating the shoulders.  The super slow method isolates the muscle and creates maximum tension, which leads to maximum gains.

“It takes out your momentum,” explains Gallagher.  “So, it makes it harder and you’re keeping the muscle under tension longer on the hardest part of the work face.”

But it’s not easy.

“Because we’re going to lift for six and we’re going to come down for two for a total of eight counts.”

We’re grimacing and our muscles are shaking after just one set of ten repetitions.

“The last few reps should have almost felt impossible,” said Gallagher.

Still targeting the shoulders, we move on to a side raise.  This is not only tough physically, it’s a mental challenge too.

“You have to be so precise with the counting and you have to go so, so very slow, that mentally, it’s very exhausting.”

Angie calls another shoulder move the rotisserie chicken.  Perhaps, because it roasts the rotator cuff, often an underdeveloped muscle.  This move is a killer.  In fact, super slow strength training is so grueling, Gallagher recommends you do it just once a week – twice tops.

“It’s one you kind of put in there once in a while to bust through a plateau and shock the body.  It’s a lot of concentration.”

But if you take your time, studies show you can increase strength by 30-percent in just six weeks.  In that case, the gain is worth the pain.