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10forty2 08-30-2013 03:14 PM

Slow It Down!
 
One of my favorite lifting techniques on arm day is to utilize extremely slow reps creating a lengthy time under tension, especially for biceps exercises. The burn and intensity that can be felt in the muscle body is incredible. Using a very slow rep causes you to concentrate on perfect form (no momentum assistance) and to make the brain connection with the muscle you are supposed to be using during the exercise. I guarantee that your "normal" weight and/or number of reps used for a set will significantly decrease when you slow down the movement.

Try it out and see if you don't LOVE the pump you'll get!

rickck48 08-30-2013 07:18 PM

Is this the same Tension exercise I use to read about. It seems to ring a bell but I had forgotten it. I have much to learn again but it does sound like work and fun. Thanks 10forty2.

Jemimasmith 09-04-2013 10:39 AM

i have also experienced while doing the workout that instead of being rapid once you get slow on the steps you may better connect your muscle and mind together

Commander 09-04-2013 12:04 PM

Funny, I just did this 2 days ago in a conscious attempt to hit at least 30 seconds of TUT for my bicep workout. The pump was intense and my biceps still feel like cramping when I contract them 2 days later.

10forty2 09-04-2013 12:37 PM

Quote:

Originally Posted by Commander (Post 927110)
Funny, I just did this 2 days ago in a conscious attempt to hit at least 30 seconds of TUT for my bicep workout. The pump was intense and my biceps still feel like cramping when I contract them 2 days later.

That's great!! I get all sorts of funny looks from others in the gym when I'm doing slow curls with a standard bar. Mine aren't usually 30 seconds though, but at least 10 up and 10 down. To really shake it up, after a short rest from 4 slow sets, I do 4 sets of 21s and then on to fast rep concentration curls. My little twist on the concentration curls is that I do them fast on one arm until failure and then trade off to the other arm until failure. I continue that cycle until I can't do more than 2 reps per arm. I have been known to then drop the weight and continue on for another cycle. Feels like my biceps are going to explode!!!

JL918 09-06-2013 03:53 PM

I've been utilizing the same thing, about a 4-1-4 tempo and you definitely have to leave your ego at the door! I coupled that with Blood Flow Restricted leg extensions today and I think I almost cried lol


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