You Can’t Sprint A Mile: The Intensity – Duration Relationship, by Dave Durell

Should we do multiple sets or one set? The optimal number of sets of a resistance exercise required to produce maximum increase in strength remains a very controversial topic. While multiple set training has produced unquestionably good results in a multitude of trainees over the years, this system contains one inherent flaw: it attempts to defy the principles of logic, reason, and human physiology by disregarding the incontrovertible relationship between intensity and duration. In other words, should a workout be hard or long?

                                                                                                  

 

 

 

 

The critical, yet often ignored, factor involved in strength training programs is that intensity and duration are inversely proportional. This means that as the intensity of effort increases, the amount of time that such effort can be sustained will decrease. It is literally impossible for a human being to sustain 100% intensity for prolonged periods of time.

Consider, for example, the activity of running, something almost all of us have had experience with since we were children. Picture yourself sprinting at top speed for a distance for 50 yards. Now imagine yourself running a distance of one mile. Can you run the mile at the same all-out pace you used in sprinting the 50 yards? Of course not. Why? Because intensity and duration are inversely proportional. Since you drastically increased the duration of your run, the intensity had too decreased, whether you wanted it or not.

That is why the 30 MINUTES, TWICE A WEEK training program at Rock Solid Fitness of Florida is scientifically proven to be extremely effective in helping burn fat, add muscle and get rid of all aches and pains. Yes! More results in less time!

Do you want to make sure your workout is as effective as possible? Come for a free work out at Rock Solid Fitness or follow the next 3 steps:

1.Make each repetition as intense as possible by maintaining strict form. This includes controlling the repetition speed, taking care to move the weight by muscular force alone without momentum. No quick starts, bouncing or heaving. Lift the weight smoothly, pause at the end position and lower slowly under control.

 

2.Make each set as intense as possible by continuing that set until no further movement volitional movement is possible, that is, to muscular failure. Continue performing strict repetitions until you are stopped in your tracks during the repetition despite your greatest effort. Remember, if you complete a repetition, no matter how hard it was, you MUST attempt another one! Make sure, however, you have the proper safety measures in place first, i.e. racks to catch the weight in a safe position and a competent spotter.

 

 

3.Make each workout as intense as possible by performing one only one set per exercise in the fashion described above. Remember intensity and duration are inversely proportional; if you do extra sets the intensity of your workout will decrease, reducing it’s effectiveness. In addition, keep your workouts as brief as possible by limiting the total number of exercises performed to one, or at the most two, per muscle group.

 

Good luck in your journey to healthier, stronger and happier you!

 

Women H.I.T. Hard Too! – by Dave Durell

If you thought High Intensity Training (which is the kind of training we coach and practice at Rock Solid Fitness of Florida) was for men only–think again.

High Intensity Training can help women build shapely muscle, gain functional strength, and melt away unwanted body fat.

Provided, of course, they have the mental where-with-all to train that hard. No different than us men.

One woman I know lost over 30 pounds of fat (and kept it off), doubled her strength, completely transformed her body and mind, and took on an entirely new career path, all as a result of High Intensity Training.

Actually, I know her pretty well. She also happens to be my wife, Patty.

I’ll let her tell you the details in her own words, in this re-post of an interview I did with her in 2000.

Since the interview, she has been working as a full-time personal trainer and owner at Rock Solid Fitness of Florida.

Prepare to be educated, entertained and inspired by this interview–Don’t forget to leave a comment and let Patty know what you think of the interview!

WOMEN H.I.T. HARD TOO-
Interview with Patty Durell

Q- When did you first start weight training?
A- I first started weight training in 1988 when I was approximately 22 years old.

Q- How did you train when you first started and what kind of results did you get?
A- I first started training in a place that had a lot of Nautilus equipment, so I would do their circuit, however it was lined up, and whatever the guy at the gym told me to do, or whatever my friends were doing, is how I would exercise. I would put the pin in the stack at a weight I could handle and do 3 sets of 10. I don’t remember really getting results, other than a feeling of satisfaction that I was doing something good for myself. I would do some type of aerobic exercise, either on the stairstepper or the bike or play racquetball, and then whatever I felt like doing that day, whatever machines were open, is what I would do. Sometimes I was there like an hour and a half and I was a smoker at the time so I might take a break in the middle of my routine and go have a cigarette and then come back and play a game of racquetball or finish my circuit training. I don’t smoke anymore.

Q- How were you first introduced to High Intensity Training (H.I.T.)?
A- I was first introduced to H.I.T. when I met Dave Durell, who is now my husband. That was in January of 1993. He introduced me to a different style of training, and I have used that style of training ever since.

Q- What kind of results have you gotten from H.I.T.?
A- Well, I’m at least 20 pounds lighter than I was when I was when I first started doing this, and at the time when I met Dave I was teaching karate and working out in the gym daily for at least an hour, sometimes 2 hours, so I was doing a lot of aerobic activity and weight training on a daily basis in the gym, so I was training probably 5 days a week in the gym and doing 10 hours or more a week of aerobics. Now, I’m about 20 pounds lighter and in the best shape I’ve ever been. I workout about once every 5 days and I only do aerobic activity for pleasure. I like to ride my bike and it makes me feel good to get out and ride. When I first started training I remember doing leg extensions with 50 pounds. I’m currently using 180 pounds on that machine (note: Patty’s bodyweight is in the mid 120’s). My strength has increased by leaps and bounds, and it continues to increase, although at a much slower rate now as I’ve been training like this for 7 years now. In the beginning I just couldn’t believe the strength gains I was making, or that I had the potential to lift such kinds of weights.

Q- What changes, if any, have you made in your training program as you’ve progressed?
A- When I first started doing this style of training I can remember working out every other day, which was a difficult step for me to make because I was working out every day for a lot of hours and all of a sudden I was working out every other day for maybe 45 minutes at a time. I noticed that I wasn’t progressing like I would like to or like I thought I should, and after a lot of education Dave convinced me to decrease the amount of exercises I was doing and increase my rest time and increase the intensity of my workout, so I started to make gains again. We started to work out every 3rd day, and again reached a plateau, not increasing with strength, and then started to add more rest time again, cut out some of the single joint movements and put more compound movements in and just work at an all out intensity until you just can’t work anymore. I think the plateaus that we reach now are just the end of our genetic limits.

Q- Describe a typical workout.
A- A typical workout for me is, I might do a leg press, I’m currently using 405 pounds on a Cybex leg press, and then I’ll go to a seated calf raise and I’m currently using 140 pounds on that. Then I’ll do a Hammer shrug; I’m currently using 135 on that. Hammer bench, currently using 85 pounds. Pulldowns, I can use 120 pounds. Although I have shoulder problems, I try to add a rear delt or lateral raise in after that exercise, and I try to do some kind of ab work either with that routine or the next routine. I have an A routine and a B routine that I typically use- that was my A routine. The B routine is, I use leg extension-180 pounds, hip abduction and adduction-130 pounds on both of those, Hammer decline-I’m up to 130 pounds on that, Hammer seated row-I’m doing 95 pounds, and again I’ll either do a Hammer lateral or rear delt, whatever I didn’t do on my A workout I’ll do on this workout. Sometimes that’s a little variable; it depends on how worn out I am. Sometimes out of boredom or just for a mental push we’ll change up the routine and we’ll do what we call crazy 5’s where we’ll maybe lower the weight a little bit and do a 5 second positive, hold for 5 seconds and a 5 second negative and do as many of those as we can. Or, we might do what we call 50 percent where we’ll do as many reps as we can with the weight we’re using, rest one minute and then try to get at least half as many reps as we did the first set. It’s just to try and keep it a little more interesting so you don’t get bored with your workout. Other than that we warm-up, maybe a little stretch before, maybe do half your weight for a couple of reps just so your ready and you’ve got good form. Form is essential, to have proper form throughout the whole set. After warm-up, just go for it, do as many reps as you can with proper form.

Q- What kinds of psychological changes and/or benefits have taken place as a result of your training?
A- I’m definitely more confident in myself. I feel stronger, I don’t have as many aches and pains as maybe I used to. I have a very physical job, so it makes my job easier. I’ve kept weight off, which has always been a struggle of mine; my workouts are definitely getting my heart rate into its target heart rate zone every time I have just a weight training workout. I just overall feel like I’m in the best shape I’ve ever been in and I like the way I look a whole lot more than I did 7 or 8 years ago.

Q- How do you motivate yourself for your workouts?
A- If my husband isn’t watching a H.I.T. training video right before we go to the gym, which will also motivate me, then I try to think about my workout. On the way to the gym I try to think about what exercises I’ll be doing and how much weight I’ll be lifting and I get psyched up knowing I can move that much weight around, so by the time I get to the gym I try to be in a zone, ready to workout and ready to push as hard as I can until I can’t push anymore. I think knowing I only have to torture myself once every 5 days and push to my limit for only a half hour to 45 minutes also helps me get psyched up, knowing that I can handle that.

Q- What type of diet, if any, do you follow?
A- I follow just a well rounded, good eating diet. I would say I probably eat 60% carbohydrates, 25% protein and 15% fats. I try to stick to that and watch what I eat so that I can maintain the energy to get my workouts done but also maintain my physique. I drink a lot of water; I try to drink a gallon of ice cold water a day. I take a multi vitamin, vitamin A, vitamin C and vitamin E.

Q- What’s the funniest thing that’s happened to you in the gym?
A- I guess I would have to say there’s two. The first time I was working out with my husband to the max (he was my boyfriend at the time) and I told him I felt like I was going to throw up, and he thought that was really cool, that I was going to throw up after one set of bicep curls. And in fact I did throw up, and when he realized I had done that he thought that was really cool. The second funniest thing was while I was doing a set of chest flyes on a machine and I was obviously working hard, working my butt off and gasping for every breath I could take, this woman was yelling at me during the set that if I decreased the range of motion on the lever arms and decreased the weight I wouldn’t have to work so hard.

Q- What advice would you give women who read this interview who are interested in starting an exercise program?
A- The first advice I would give them is to get the “I want to tone” idea out of your head and that “if I lift heavy weights I’m going to look big”. I think I’m pretty strong and I think I lift pretty heavy weights and I’m definitely not a Lenda Murray-looking woman. I would say you can lift heavy weights and achieve your desired results without bulking up- I think that’s a genetic response only and not a response to lifting heavy weights. I also think it’s very important to have a good, reliable training partner who has the same goals in mind as you do to achieve through weight training.

Q- What advice would you give women who have training experience but are not making progress?
A- I would say they have to take a close look at the 3 variables to weight training- that’s intensity, duration and frequency. You really need to look hard at what your intensity level is. It’s easy to think that you’re putting an all-out effort into your workout, but I think we all have a little bit more in us that we can push through. So if you’re not making progress, one of those variables needs to be changed. Either you have to increase your intensity, decrease your frequency or increase your rest time. Change those variables accordingly and you’ll probably start to make progress again. You also probably need to take a look at your diet. Maybe you’re not taking in enough energy or fuel to get the job done too. If you are training at a high intensity rate, maybe you just don’t have enough gas in your tank to get your engine to run as hard as it can and as far as it can.

Q- Do you have any parting comments for the readers?
A- GET SERIOUS! Don’t believe everything you see or read, especially when it comes to weight training. As with everything in life, you should apply logic and reason to your decisions. I also recommend doing your own research on proper training techniques. A good place to start would be this website. And of course read articles written by my husband, Dave Durell, for a logical understanding of high intensity and proper training techniques.

Don’t forget to leave a comment and let Patty know what you think of the interview!

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The Warrior Mentality , by Dave Durell

Being a warrior is not about the act of fighting, it’s about being so prepared to face a challenge and believing so strongly in a cause that you are fighting for that you refuse to quit.”
Richard Machowicz, Unleash The Warrior Within

There are 2 aspects to training success. The first, and most readily observable, is the physical aspect. This involves the practical application of the principles of effective training.

This is the “how to”.

The second aspect is much harder to identify, but there is no denying its existence. This is the mental aspect of training. It includes your reasons for training, your goals, and your attitude toward, and during, your workouts.

This is the “why”, and the “want to”.

The “how to” can be acquired rather easily from many sources, and comes in the form of books, video, audio, and live seminars and classes. In statistical terms, it can be considered the dependent variable, since any workout will obviously consist of some form of a training program.

The mental aspect can be viewed as the independent variable, the “make or break” factor that can mean success for one trainee, and failure for another, who are both using the exact same training regimen.

The “why” and “want to” are not available in your bookstore. They only come from one place-inside of you.

In his book High Intensity Training the Mike Mentzer Way, Mike describes what I’m talking about here as “an attitude befitting a hero”. He goes on to say “Once he enters the gym, all else is forgotten and he is transformed into a valiant warrior with girded loins, ready to do battle with the weights.”

(I’m not exactly sure what girded loins are, but it sounds pretty warrior-like).

It stands to reason that somebody who chooses Rock Solid Fitness’ training program as their “how to” should also choose a High Intensity mental attitude to go with it, if he wants to get the best possible results.

I call this high intensity mental attitude the warrior mentality.

Having a warrior mentality means viewing your workout as a challenge-not something to be feared, but something to be conquered.

A trainee with a warrior mentality does not take the easy way out by mindlessly going through the motions with a sub-maximal weight, which is tantamount to surrender. He views the workout as a battle to be won, no matter how high the cost of effort and fatigue.

He enters the gym with a feeling of aggression toward his goals, seemingly oblivious to his surroundings as he shuts out distractions and demonstrates single-minded focus and resolve to take out one target at a time-his next exercise.

But what if the trainee isn’t naturally warrior-like? Is he just fated to have sub-par workouts, and therefore sub-par results?

Cultivating a warrior mentality is a skill, and like any other skill it can be learned.

The foundation of this mentality is, as Richard Machowicz said, “believing so strongly in a cause that you are fighting for that you refuse to quit.” In the case of your training, the “cause” is your personal reason for training in the first place.

Take some time periodically to review your training goals, and why you are committed to them. What does training mean to you personally? Why is it important to you to include this activity in your life? Why is getting good results meaningful to you? Answering these types of questions will reinforce the commitment in your mind, strengthening your resolve.

The more intensely you care about the outcome of your workout, the more intensely you will train during that workout.

Visualization is another valuable technique for developing a warrior mentality. Take a few minutes before your workout to sit somewhere quiet by yourself, close your eyes, get real relaxed, and see yourself in your mind’s eye tearing through your workout, setting new personal bests on every exercise. Picture how you expect to look and feel, in the most vivid detail you can imagine. Once you open your eyes and enter the gym, strive to recreate your vision.

Listening to music or reading something that you find uplifting and motivating can also help you program yourself for a highly intense workout.

Completing successful workouts will provide you with positive memories that you can access to psyche yourself up for future workouts. As they say, “nothing succeeds like success”.

Take the steps necessary to cultivate and maintain a warrior mentality, and you will consistently win your battles in the gym and ultimately be victorious in your mission to achieve your training goals-and for that matter, any other goals you strive for in life.

Negativity : Second- Hand Smoke For The Mind, by Dave Durell

Imagine yourself sitting in a closed room, alone. Maybe you are on your computer, reading a book, or writing a letter. Next thing you know, somebody enters the room, closes the door, sits down right across from you and lights up a cigarette. Since you are a non-smoker, this bothers you. Pretty soon the smoke starts to fill the room, and to make matters worse that person is blowing the smoke right in your face! Eventually you feel like you can’t breathe, like this environment is very unhealthy, so you decide to pack your things and leave.

 

As soon as you are outside the room, you instantly take in a nice, big, deep breath of fresh air, and you immediately feel better. You are glad to be away from that nasty, unhealthy smoke, and you resolve to avoid being around it in the future.

How did you feel reading the preceding paragraph? Could you feel the urge to get out of that smoky room, and take in that big breath of clean, fresh air? Did you fell like the other person was being rude-even disrespectful-for blowing smoke in your face? Would you probably be likely to avoid being around that person in the future, or at least limit your exposure to them.

Of course, a few minutes in a smoky room is not likely to cause you to drop dead on the spot. And even if you were in that situation repeatedly, you probably wouldn’t notice much of a difference. However, research shows that repeated exposures of this nature can cause serious health problems-even cancer! This means that each of those exposures really did have a detrimental effect on you, even though you didn’t feel it immediately.

 

I believe that exposure to negativity can have a similar detrimental effect on your attitude, which of course effects everything you do. And just like the second-hand smoke example, you probably won’t feel a dramatic, immediate effect (unless you have become hyper-sensitive to negativity, as I have). However, repeated exposures will have a crippling effect on your ability to gain and maintain a positive mental attitude, which I believe is absolutely essential for success in any aspect of life, including your exercise program.

The risks and dangers of second-hand smoke have been widely publicized. Recently, many laws have been passed which serve to limit non-smokers’ exposure to second-hand smoke by restricting smoking to designated areas. The non-smokers are then assured of a smoke-free environment, provided they avoid the designated smoking areas.

This is where the analogy between second-hand smoke and negativity ends. Negativity is present all around us. It comes from people we come in contact with, television, radio, newspapers, billboards, bumper stickers, magazines, movies, the internet; political campaigns-negativity has literally infected every aspect of human life.

Make no mistake about it-the cumulative effect of negativity will destroy your spirit. Your only defense is to build around you a “wall of positive” that is so thick and strong that the negative is unable to penetrate it. You do this by consciously, volitionally cultivating a positive mental attitude; and you do that through the use of a massive, constant, never-ending self improvement program.

Components of a solid self improvement program include: using positive affirmations; setting written goals; reading books and listening to CD programs on self improvement and/or personal development; and, of course, proper exercise-all repeated regularly and consistently like it is done at Rock Solid Fitness Florida.

Every time you repeat a positive affirmation, set a new goal, read a self improvement or personal development book, listen to a CD program, or complete a workout, you are adding another brick to your “wall of positive”, and with enough of those bricks in your wall you will be able to repel the forces of negativity which are all around you.

If doing all of these things sounds kind of corny to you, or sounds like too much work, I imagine you are the type of person who would stay in that smoke-filled room for fear of looking foolish by leaving. That’s okay, it’s your life-just remember, choices have consequences.

I hope you will choose, as I have, to develop yourself into a positive, optimistic person, who constantly strives to improve themselves and get the most out of life, and refuses to allow negativity to pull them down. I hope you will decide, as I have, to leave the smoke-filled room-and if you have to go back in, to hold your breath until you get out.

Imagine how the world would change if everybody did that.

Stay “smoke free”!

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Happy 4th of July from Rock Solid Fitness!

I Am the Nation

by OTTO WHITTAKER, 1955

 

I was born on July 4, 1776, and the Declaration of Independence is my birth certificate. The bloodlines of the world run in my veins, because I offered freedom to the oppressed. I am many things, and many people. I am the nation.

I am 213 million living souls—and the ghost of millions who have lived and died for me.

I am Nathan Hale and Paul Revere. I stood at Lexington and fired the shot heard around the world. I am Washington, Jefferson and Patrick Henry. I am John Paul Jones, the Green Mountain Boys and Davy Crockett. I am Lee and Grant and Abe Lincoln.

I remember the Alamo, the Maine and Pearl Harbor. When freedom called I answered and stayed until it was over, over there. I left my heroic dead in Flanders Fields, on the rock of Corregidor, on the bleak slopes of Korea and in the steaming jungle of Vietnam.

I am the Brooklyn Bridge, the wheat lands of Kansas and the granite hills of Vermont. I am the coalfields of the Virginias and Pennsylvania, the fertile lands of the West, the Golden Gate and the Grand Canyon. I am Independence Hall, the Monitor and the Merrimac.

I am big. I sprawl from the Atlantic to the Pacific … my arms reach out to embrace Alaska and Hawaii … 3 million square miles throbbing with industry. I am more than 5 million farms. I am forest, field, mountain and desert. I am quiet villages—and cities that never sleep.

You can look at me and see Ben Franklin walking down the streets of Philadelphia with his breadloaf under his arm. You can see Betsy Ross with her needle. You can see the lights of Christmas, and hear the strains of “Auld Lang Syne” as the calendar turns.

I am Babe Ruth and the World Series. I am 110,000 schools and colleges, and 330,000 churches where my people worship God as they think best. I am a ballot dropped in a box, the roar of a crowd in a stadium and the voice of a choir in a cathedral. I am an editorial in a newspaper and a letter to a Congressman.

I am Eli Whitney and Stephen Foster. I am Tom Edison, Albert Einstein and Billy Graham. I am Horace Greeley, Will Rogers and the Wright brothers. I am George Washington Carver, Jonas Salk, and Martin Luther King.

I am Longfellow, Harriet Beecher Stowe, Walt Whitman and Thomas Paine.

Yes, I am the nation, and these are the things that I am. I was conceived in freedom and, God willing, in freedom I will spend the rest of my days.

May I possess always the integrity, the courage and the strength to keep myself unshackled, to remain a citadel of freedom and a beacon of hope to the world.

This is my wish, my goal, my prayer in this year of 1976—two hundred years after I was born.

 

Did you get better today? by Dave Durell

Did you get better today? Did you do something, anything, to improve yourself in some area of your life? I hope so.

When I worked as a Strength and Conditioning Assistant for the Tampa Bay Buccaneers of the NFL, everyone was expected to ask themselves that question every day-coaches, players, staff members-as a means to reaching our ultimate goal-winning the Super Bowl.

Did you do something today to move you closer to “winning your Super Bowl”-whatever important personal goal you may have in front of you?

Every day you don’t get better, you don’t stay the same, you get worse. Why? Because you’re a day older. And with regard to your fitness goals, every workout you waste in the gym using unproductive methods that don’t give you the results you’re looking for is a workout you can never get back. There are no “do-overs” in life.

What are some ways you can get better today, with regard to your health and fitness? You can do one more rep on an exercise than you did last time. You can use 5 pounds more than you did last time. You can say no when somebody offers you a donut in the morning. You can drink an extra glass of water. You can eat a fresh fruit. You can skip dessert. You can park 50 yards away from the mall entrance and walk in, instead of driving around the parking lot for 20 minutes looking for a closer space. You can sit up straighter. You can lower the weight on the last rep of your set in 8 seconds instead of 4 seconds. You can schedule a FREE introductory High Intensity workout at  Rock Solid Fitness FL instead of going to happy hour.

What are some ways you can get better today in other areas of your life? You can tell someone you love them. You can clean your room. You can write a letter to a long lost friend. You can give someone a compliment. You can read a self-improvement book or an inspiring biography. You can learn something new. You can make an unpleasant phone call. You can confront a difficult situation. You can do something that scares you. You can complete a project you have been putting off. You can be a good example.

I encourage you to make a habit of asking yourself every evening before you retire:

“Did I get better today”?

And if you do, in fact, get better every day, it won’t be long before you win your “Super Bowl”.

 

How To Get Rid Of Low Back Pain

Make sure you watch this video to the very end for a very happy ending :).

This is Part 2 of our Free Monthly H.I.T. Education Seminar for June. If you didn’t see Part 1, keep scrolling down.

Quick Looks Slick, But Slow Is The Way To Go

Quick looks slick-but slow is the way to go

By Dave Durell

Walk into any gym in the world, observe the people performing strength training exercises, and you will quickly notice something about the technique used by 99% of them.

                   

Essentially everybody is performing their exercises very quickly. They throw the weight up. They let it drop back down. Mindlessly flailing their limbs with no apparent focus or concentration, often talking to someone at the same time. They rattle the barbell plates. They let the weight stack slam together. Momentum is utilized to the fullest extent possible. There is no pausing at any point in the entire set. The only time all this high speed of movement stops is between exercises, when the average trainee rests for several minutes, often while socializing, re-setting their I-Pod, texting somebody, watching television or checking their cell phone. It almost seems like they can’t wait to get their set out of the way, so they can get to these other activities with minimal disruption.

Why do people train like that?

I think that one reason they do it is since they see virtually everybody else doing it, they assume it’s the right way to do it, and that the one guy in the gym not doing it (me) is some misguided weirdo who is doing it wrong. This is the way a lot of people make all of their decisions-they go along with the majority, avoiding the painful job of thinking critically for themselves.

Once the trainee starts utilizing this method, they discover that moving the weights faster allows them to lift more weight more easily. Although less effective from a strength and muscle building perspective, this method is more satisfying to the ego. Fast reps also produce less muscular discomfort than slow reps, and avoiding pain is desirable for most people.

So what’s the problem?

The problem is inferior results. Moving the weights quickly lowers the intensity of the activity; and intensity is the stimulus required to cause an increase in muscular size and strength. Thus, the higher the intensity is, the more effective the workout will be. To maximize the intensity of each repetition, the weight should be lifted and lowered slowly, under full muscular control, utilizing the force of muscular contraction alone without momentum.

Going slow is also safer. Increased speed of movement increases the risk of injury. If you have ever witnessed, or been in, a car accident, you already know this.

 

In addition, going slower makes the workout more time efficient. You put more tension on your muscles in each set, allowing you to place a greater workload on your muscles in one set than the fast lifters get in 3 or more sets.

The lifting of a weight (including the weight stack on a machine) should take 2 seconds to perform. The lowering of a weight should take 4 seconds to perform. You should pause in both the start and finish positions on each rep. Thus, every rep you do should take approximately 7-8 seconds to perform. Simply put: lift in 2 seconds; pause; lower in 4 seconds; pause; repeat.

The goal of your strength training program should be to get the best possible results in the shortest possible time with the least possible amount of effort. Performing slow, controlled repetitions is fundamental to achieving that goal.

 

 

Keep it slow to grow,

Dave Durell, MS, CCS, PTA

(Dave Durell is a Clearwater Personal Trainer at Rock Solid Fitness Florida, a Personal Training studio in Clearwater, FL.  For more information on Rock Solid’s fitness program, Click Here)