Power of 10, "Slow Burn" workout

[neonlizard]

So someone has been telling me about this workout for a while now where you do one set of each exercise at a super slow tempo, 10 seconds concentric, 10 seconds eccentric all the way until failure which is usually around 6-8 reps and you do one set of each exercise for a total body workout. The dude is in good shape and he just works out at home. This workout is supposed to be done once every 3-10 days (depends on your recovery rate) and supposedly the slow tempo tears apart the muscle fibers to the point where you're sore, very very sore for several days. I'm not so interested in doing this on the regular, but possibly something to do on say a Monday that I'm about to go out of town for the week for. Anyone have an opinion on this?

 

[Presser]

It sounds cool bro. I do very slow reps now and then and it kills me every time so I'm sure this would Tare ur muscle up good as ten seconds each wY is a looooong time lol

 

[The Dude]

I think it sounds interesting and would be a great way to shock the muscles and give tendons a break.

 

[Presser]

did you try it today neon?

 

[mcgaret]

Well? Sounds like a good break - let us know

 

[neonlizard]

I tried it today just as a finish up to each body part and I'm definitely sorer than I have been in a very long time. I modified it and did chest and triceps with only 3 sets of dumbbell presses for chest with the last one being super slow with low weight and for triceps I did 3 sets of pushdowns with the same protocol. The workout took under 15 minutes and I'm sore as hell. I'll definitely keep it in the mix and would like to try the total body workout maybe this coming Monday the way it's supposed to be done instead of a hybrid.

 

[Jpotch]

I tried it for my arm workout today. Awesome pump and at the end i was beat. I can already tell i'll be sore tomoro. Thanks

 

[The Survivor]

I took up slow reps via HIT training made famous by Mike Mentzer from his right hand man Val Segal who worked with Mike until his death. Its called Heavy Duty and Mike has written at least 3 books on them, read them all.

It boils down to TUL (time under load) a very powerful dynamic. If if takes you say 15 seconds to do tri pushdowns per set. Nlow if ut takes you 60 seconds for slow set, its the equilvant as 4 sets....which is why its very time efficient. Like anything I had great results doing ONE warm up set and no moe than THREE slow hi intensity sets per bodypart....for about 8 months then began to level out. I changed back to hi volume but still go back to slow training from time to time esp. if I'm in a hurry. Love the negative emphasis thing

 

[ljstevens]

I find this helps me too. I have also had good success with doing slow/regular speed but then holding at the full stretch of the muscle you are working for 10 seconds on each rep - e.g. on bench press hold the bar just above your chest (or clavicle if you want an amazing stretch) for 10 seconds each rep. It's killer and you will be surprised how much you have to drop your weight from your regular bench press. I also toyed with holding for 10 seconds at each end of the rep. Doing this technique with something like preacher curls, or standing military presses really causes a burn! Overall I think my body responded well as it was a good change and it stressed my muscles in a different way. I read somewhere that in 'some' study they found this was one of the only ways to naturally induce hyperplasia. I don't know if I believe that, but I took the ideas of the training to the gym with me nonetheless.