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    Default Slow and Controlled can lead to new Growth

    If you've hit a wall in growth or strength, then it's time to rethink your eccentric execution for your movements. The negative/lowering portion of the rep holds a lot more potential for growth than the concentric or lifting portion. But that's not the only benefit to using slow and controlled eccentrics.-Now, the reason a lot of people don't like using slower negatives is because initially they will be forced to reduce load. But if you stick with it, in a few weeks you'll find that you're moving the weights you did before, but now you're doing so with a lot more time under tension. This means more growth. So be patient with it.-More growth isn't the only upside to using slower eccentrics. If you've ever done a set of deadlifts and felt like you weren't dialed in mechanically, then slower eccentrics is a great way to fix this. When you use a controlled eccentric on virtually any exercise you'll naturally move towards a better mechanical position and begin the next rep with it. So if a lift feels a bit off from rep to rep, slow down the negative and it'll give you some feedback as to proper resistance path. Slow, controlled negatives force you to put the ego aside. They'll help you get focused on making the muscle work. And they'll help you clean things up in your movement patterning. If you need a boost in growth or strength or technical correction, then simply slow it down.
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    Agreed..Slow movements and control is great. For the advanced lifter it is a nice way to feel and zone into the muscle, feeling the shift of fibers - how slight changes can transfer workouk load. I also just read about doing the double twitching on the concentric motion to blast your muscle response %.. Think manual gear hot rod car.. when your in first gear about a third into the gas and double tap to the floor. Response is increased torque to the muscle and activity %. Preload the muscle will be best.... hummm, I think now I talked myself into an early workout.
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    Big believer in this. It also is prone to less injuries as well


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    Love it. You will be surprised that you don't have to go heavy.
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    I did just that today! Great pump!


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    Been doing this for some time now to avoid injuries from heavy weight
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    Had a young stud want to workout with me yesterday. Was working Chest and after about 5 sets he was done. Made him go slow and he didn't like it at all. He wanted to go heavy and just slam the weights. Had him huffing and puffing with about 1/2 the weight. LOL
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    Did this last night, because I really need to get my legs to separate. I've got plenty of size, but not enough separation. That's why I got third and not first in my last show. I have 7 weeks to use this method to see if I can get them to separate... wish me luck.
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    I used to be about to pound out 20 pull ups easy. Slowed that shit down to 3 seconds and 3 seconds down and 10 is the best I can do....on the first set and I feel it so much more


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    Awesome.
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    I need to try this since I’ve been going a lot lighter to keep from getting hurt
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    The old saying is true “muscles don’t know weight only stress”


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    Quote Originally Posted by Dieselmatt View Post
    I need to try this since I’ve been going a lot lighter to keep from getting hurt
    One workout and count to 5 per lift or just keep tension for at least 45 seconds and you’ll be blown away. But I still go heavy every now and then but mainly stay lite with lots of slow counts and pauses, and it’s great for pumps and keeping forms controlled. I watched this guy about a year ago do 10 second pull-ups and thought “what’s the deal” so I asked and he said “how many can you do?” I said “about 20” he’s said “try it” so I did. I got 4 at 10 seconds count. 5 seconds up and 5 seconds down. I did two sets and walked away thinking “damn that dude is strong” he just laughed and said “it’s just another way to punish yourself” lol


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