Going slowly is hard for me.
I may be the most impatient person alive.
In the past I’ve focused the Work It Out series on changing up how you perform the exercise.  All-new workouts are great, but that’s not your only option for continuing to make progress and ensuring you don’t plateau.
You can get an incredible burn from moves you’ve been doing for months! Â All you need to do is take one of your existing routines and apply a new approach.
Here are some of my favorite ways to shake up moves you’re probably already familiar with:
Today I have one more to add. Â You can thank my trainer for reminding me of this little gym gem…
________________________________________________________________________________________
Super Slow Sets
Were you wondering where the patience part from the beginning of the post would come in? Â I am one who prefers to go hard throughout a workout. Â Slowing it down is sometimes more of a challenge for me than performing the actual slow set!
What are they?
Slow sets are all about control and contraction. Â To perform these, you will want to use a lighter weight than normal. Â You will be doing the same number of reps as you usually, do but your muscles are under strain for a much longer time due to a slower cadence.
You will be completing each rep using a 1-2-3 count. Â Remember grade school when you counted 1 Mississippi, 2 Mississippi, 3 Mississippi? Â Do that on the way up.
The idea is that going super slow allows more blood to flow to the targeted muscle.  It uses slow-twitch muscle fibers, which are normally missed during faster lifting (that hits fast-twitch muscle fibers).  This results in strength gains.
Where do I use Super Slow Reps?
Super Slow Sets can be applied to most exercises.  A good starting point for any of these is doing 3 sets of 8-10 reps.
Here are a few of my love-to-hate-them favorites. Â Click the links below for a written explanation of each move.
Never, ever lock your knees while doing these!
This also works well with dumbbell curls.
Try these with both wide and close grips!
If you can do these unassisted… I am truly impressed. Â Please send video.
To make these easier, spread your feet wider or simply go “girl” push-ups (on your knees).
Warning: When you first start using super slow sets (or any new technique), don’t be surprised if you are more sore the day after. Â This is a result of the neuromuscular adaptations in the body, which usually create the greatest degree of muscular soreness.
This is not something you want to apply to every workout you do. Â These, like the others listed, are meant to be done for a short period of time to help boost you through a plateau.
***The Disclaimer: I’m not a certified professional anything. Â Use common sense. Â If it hurts, stop. Â You will see results, but only if you are consistent, relentless, and patient. ***
***
I’m back down to 4 rather than 5 sets this week. Â It’s like heaven. Â I’ll never complain about 4 again!
Did anyone try last week’s Chest and Bicep workout?
Have you ever hit a plateau? Â How did you get through it?
2 Thoughts: 1) I will show you how to do slow pullups (not a problem). 2) Close hand pushups (or regular pushups for that matter) on your knees are never to be referred to as “girl” pushups. None of my girls do their pushups on their knees. :-p
1. I can’t wait. Really…
2. Some women can’t do “boy” push ups! No shame in starting out this way – you can build fast!
Ack! Triceps pushups are hard enough at normal pace! I can’t imagine doing them super slow.
It’s not the easiest…. but widening your feet does help!
Haha I like your trainer’s comments!
I love doing slow sets. I briefly did a period of German Volume Training, where the negative portion of each lift takes a count of 4. I could barely move during that first week!
He had to clarify with me later – he meat that he doesn’t like me referring to push-ups on your knees as “girl” push-ups. 😛
German Volume Training just sounds like torture…
Great warning. I remember the first time I tried this super-slow technique, and let me tell you, I don’t think I could move my arms the next day. I had done back and bi’s . . . I remember not being able to pull a sweater over my head, it hurt so bad. lol. Of course, I sorta loved it, too. 🙂
Haha! That soreness makes you feel so accomplished… until you can’t dress yourself.
Great reminder for another way to change things up! I’m all about supersets to save time but sometimes it’s a great reminder to SLOW.IT.DOWN for a change for a different kind of challenge.
I’ve very impatient too, especially when it comes to workouts. I feel like I just want it to be over. Probably not the best way to approach it.
I try to do things to make me look forward to workouts when I’m in a “meh” period. I download new music or get a new outfit or focus on getting excited about a favorite exercise I get to do or one that’s new to me. Sometimes it helps.
We have done super slow sets in my TRX classes before and talk about a sweatfest!! Especially those tricep pushups. I was sore for 3 days!
Ohhhh… that’s brutal on the TRX bands!
I’ve never tried super slow sets! I’ll need to look into it a bit more, I’m definitely curious. Usually I’m trying to get in and out of the gym as fast as possible (read: lots of supersets) so it’d be good for me to slow it down a bit.
I’m the same way, but by slowing it down you can make some really good progress!
Oh those super slow sets make me curse. There is a Cathe Friedrich DVD called Slow & Heavy and I swear I just want to yell at her to hurry it up already. But it’s good to do that I think. Slow down and feel your muscled work in both directions. I also like to vary rep counts too so 1 up 3 down, 3 up 1 down.
Sometimes when I get to a plateau, I do things like add in weights by something as little as half a pound just to get over that hump. Also like doing as many reps as I can with the heaviest then dropping down for the last few reps. That seems to help.
How are you liking Cathe? I’m seeing her everywhere lately!
I tend to do the opposite with weights – going light to heavy. Or doing drop sets. Talk about “fun”… ha!
Cathe is awesome. I’ve been doing her DVDs for 8-9 years now (maybe even longer). I think she’s a fantastic instructor – even via DVD. She really does focus on proper form and has some great rotations, DVD sets, etc. She def has a lot of cardio and circuit workouts, but has done some pretty extensive heavy weight series too. Example – her STS series is a 3 1/2 month periodization workout. Best gains I ever made.
That sounds awesome! It sounds similar to P90X, which I loved.
Close hand push ups are one of the most effective moves for targeting the triceps. I have my cardiac patients do the move against the wall and it’s still tough!
That’s a great suggestion! Then you can “prgress” to doing it against a coffee table, then to the floor.
I think I could give you a run for your money on being impatient!
I’ll take that challenge! Did I also mention I’m competitive? 😉
I almost never do these. Thanks for the reminder!
At the suggestion of a fellow personal trainer friend, I did a super-duper slow bench press routine two weeks ago. The following week, I was able to increase my load by 5%. Considering I’d been stuck at that plateau for awhile, this was a big deal!
The only recommendation I would give with super slow sets is to use them sparingly. Maybe only once every couple months on a particular exercise. Otherwise, your body will get used to the stimulus and it may stop working for you!
Thanks for a great post Laura!
That’s so awesome! I love when techniques really work. We read about the science, but seeing the results is so motivating.
So right about using them sparingly. I do say in my notes that these are meant to be done for a short period of time to help boost you through a plateau. Plus every workout would be SO long.
I say the words “super slow” about 500 times in each Bodypump class. I don’t know if you’ve ever taken a class, but the tempo changes often from 1-1, 2-2, 3-1, 1-3 and 4-4. Ohhh those super slow reps (of anything!) are a KILLER.
Amen! But they hurt sooooooo good! 😉
Word. Remind me to tell you guys about the senior citizen body pump class I attended…
No way! That might just beat my Tai Chi class experience…where I was the youngest in the room by ohhhhh, about FIFTY YEARS!!! 😯
super slow sets are super hard! great way to change up your workout and REALLY feel it!!
once again, you’re a mind reader! I’ve been doing my lower body moves super slow so I can make sure form is P-E-R-F-E-C-T.
I almost tweeted you for a topic. LOL!
Closehand pushups = torture! But the amount of soreness I feel the next day lets me know that they’re working, so at least there’s that!
Right? If it feels good, you’re doing it wrong. 😉
Slow is so hard! It definitely FEELS more difficult. If I am switching up to go slower, I don’t usually adjust my weight much though. Obviously I’m not lifting what you are lifting, but I’ll have to remember that for next time…
Slow is hard with yoga, too. I think that’s why I’m loving Vinyasa. It’s intense, but at least you are flowing.
If you don’t have to reduce the weight when you go slow, then you aren’t lifting enough when you’re going at a “regular” pace. 😉
I love these posts! They make me feel a lot more knowledgeable about working out even though I rarely lift weights on my own. I’m scared to go to the weight room without someone telling me what to do for some reason! With that said, I’ve never hit a plateau because, well, I’ve never been consistent enough to hit one… haha!
You can do it! I’m sure you already know more than half the people in there. You just have to act like you’re a pro. 😉
Super slow sets help feeeeel the burn. Great review of how to get it done.
I did the chest portion of the chest/bi’s workout from last week and I can barely turn my steering wheel in my car today!! haha!! hurts so good.
I’d apologize… but that’s awesome!!! 🙂
OH YES – super slow hell – oops I mean heaven! 😉 I love your posts on ways to change it up for people! I tend to control in general but super slow has been missing for a bit so time to add it in. I have so many things in my head that I forget what I have done in the past – too many years at this AND old age! 😉
Plateaus – change it up – that is how you get thru it – change – mix it up – sometimes even food is the prob! 🙂
Hell is right! I cringe when I see these onmy workouts… but I know they work. *sigh*
I agree super slow sets are killer! Thanks for the cool info.
Slow kills me!! I’m so impatient, but you are right.. it burns the next day!
The good thing is you don’t need to do them often!
Are you suggesting you can’t do unassisted slow pull ups? I don’t believe this. Your like Shera, and you can do anything.
I am so close to one unassisted pull up…my chin is so damn close to the bar, but not totally there yet. Not sure about my tempo either but at least I have surpassed the dangling like a fish stage.
HA! While this comment made my day, I am no Shera. I did have the Shera doll though…
Dangling like a fish is more than many can do. Can’t wat to hear about the success – you’re SO close. 🙂
I always like changing it up and slowing things down! It helps me to focus more on the muscle I’m working and on my form! And it’s seriously no joke how much more sore you can be after doing that!
PS, you might want to look into blocking your trainer’s IP address, you’re giving him ammo! 😉
That’s a good idea… 😉
Thank you for the inspiration for tomorrows workout! 😉 Have been getting a little bored with my usual routines and as I’m the same as you (always balls to the wall when working out!) I didn’t ever think of slowwwwwing it all down. Will let you know how it goes! P.s Do one of those unassisted?! Are you mad?! If I EVER do one I will send you multiple videos… and maybe a GIF (cause I can do that now, you know! Ha!)… also a postcard… haha! Eeesh how am I ever gonna get through Tough Mudder! Lol! Sucks that flights are looking expensive btw but just keep me posted, we WILL get something arranged this sumer! 🙂
I now DEMAND a gif of you doing one of those pull ups. 😉
I’m sad about the flights too. I keep watching them! You are going to rock the Tough Mudder!!!
A good way to mix up your workout my friend, slow is harder 😀
Cheers
CCU
Yes. It’s like trying to eat really good dessert slowly. 😉
I need to try tossing in some of these! I’m such a rusher at the gym, resting between sets is practically painful…but yeah, yeah, “important” and all that jazz 😉
*insert jazz hands here*
Ugh…I hate these…I mean, these are really effective. 🙂 Great reminder – it’s not always the fancy things that can kick it up in your workouts!
I can’t do an unassisted pullup yet, but I’ve worked myself up from about 70 lbs assisted to 10 lbs assist in about half a year. Almost there!
My trainer advises to do pushups on a bench rather than your knees if you need help. She also has me pausing at the bottom of my squats for 2 seconds. Longest 2 seconds of life. 😉
Whoa – that is HUGE progress. Way to go!!!
Those squat pauses hurt so bad! We used to have to do 5 min wall sits after endurance practice in roller derby. Wanted. To. Die.
I did last weeks chest and bicep last tues/thurs. It was GREAT! its on the schedule to do tomorrow 🙂 I think ill add in this slow work either tomorrow or Friday! Thanks for the workouts!!
I’m so glad you liked it!! Let me know how you like the slows. They will give you a great burn!
Super slow sets are killer. Thanks for reminding me about them…it’s been ages since I’ve done them.
This is completely unrelated to this post, but because Google Reader is shutting down, I thought I would let you know that your posts don’t show up well in Feedly (which is one of the ones a lot of people will switch to for reading their feeds). The right hand side is cut off, and they don’t show up each day you post. For some reason it won’t pick your feed up until 3 or 4 posts have accumulated. (This one is also a problem in Google Reader).
This is so interesting! I’ve never seen people do these. I’m going to keep this in the holster as something to try out, for sure.