Mind over Matter: The low down on Super Slow Training for Muscle Growth and Strength.
I love variety. Variety in training, cardio, food, schedule. So when I was trainining at Les Mills New Lynn one day (yes I like to have variety of gyms too!) I noticed Tom Wojick and Steve Shields doing some ultra slow reps, heard them doing some sort of 'lamars' breathing. They weren't lifting that heavy, for guys, but I heard their cries of pain at the end of their set and I just had to ask them what they were doing!

He said training ultra slow reps helps to fire more muscle fibres and as the load stays for longer in the muscle while training, more muscle growth is stimulated. They only train 3 days, do 1 set x 8 reps per exercise, and number of exercises varies from 9 -12 exercises covering most bodyparts. But they are super slow sets.
How slow is slow? Watch video here

Tom, who's a PT and will also be competing at the NABBA Auckland show in Open Athletic class, has been training slow reps for a few years now says ‘ Alot of bodybuilders do 4-5 sets but there's no need to do that many when 1 good set will do. There's no point wasting energy' . And he looks like the proof of his pudding as he's no small guy!

I said I'd love to try this training style out and would love to train with them one day. Afterall, its only 1 set per exercise - how hard could that be right?? boy, was I wrong.

Undergrip Pullups. The day came and me and my 'posse', Tom, Steve and another Steve plunged into our first exercise, undergrip pullup chins. I said 'aren't we going to warm up or stretch?'. Steve says 'no' and explained that because the rep is ultra slow and is controlled, you don't need to warm up and the stretch is built into the rep. So I thought ok, he knows what he's talking about. I watched Tom do his first set and wow he was slow, the rep is 10 sec up and 10sec back. By the end of his 8th rep, he was struggling to reach the top....and then it was my turn.

There could be something to this slow rep thing but more harder stuff was to come.

Seated Row. This seated row is different to the norm. Its done at the cross over cable, the cable is at about chest height and only use one handle. Tom led the way and showed what slow repping is really about and the importance of breathing. Throughout his reps he did alot of short breaths to ensure plenty of oxygen is circulating around his body and as the 8th rep approached the frequency increased.

By the end not only his back was shattered but his legs were spasming as well. This exercise, apart from working rear delts and the middle section of your back, is also a great core workout. Actually throughout all the exercises, I found I was working alot of core to stay balanced. Back to the workout, again this exercise is done ultra slow, very hard to not go at usual temp but a mental challenge to slow down and feel every muscle fighting the slow pace.

One handle seated row

Power Pulls. As if my back isn't pumped enough, the next exercise was sure to send it into overload. These power pulls is one of the hardest exercises I've done as it's really a whole body exercise challenging your legs, core and ofcourse your back. In a squatting position, place both your hands around the handle then bring it slowly down, 10sec down and 10sec up, all the while you're in squat position.

The Steves @ Power Pulls

Imagine doing a wallsit while doing lat pulldowns! 8 reps has never been so hard and I learned its all about the breathing and speed of movement. " slow slow slow, quick breathes lisa, breathe breathe" these were the key words to all our exercises as constant reminder of slow repping. Tom said training like this (and all the exercises he does at this tempo) really hits the neural system and gives an intense workout. "There's no point doing 4 sets when only 1 good set will do it" Phew! glad back was over but now Shoulders beckons us. By now I can feel the DOMS set in and my muscles have that warm worked out feeling. I didn't think this would take so much energy and surprised how energy sapped I'm feeling so shoulders will be interesting.

Standing behind the neck press. I have a hard enough time doing smith machine behind the neck presses at the best of times, let alone standing and with free weight, so this exercise was sure to challenge my muscle control and stamina! As I was to learn in following exercises, slow repping is not about the weight but the way muscle is worked.

Tom puts 10kg plates on the Olympic bar, I'm sure he could probably do more but since its about control, the weight he uses probably feels like a 100kg anyway! the key is in the turnaround at the bottom of the rep, by slowly going from eccentric (downward) to concentric (upward) movement, you can place a greater load on the muscle and therefore stimulate muscle growth and strength. By my 8th rep, I was shaking and it was very hard to control the bar but I think with time and experience the control should get easier. At the end my shoulders felt like barn doors....I wish!! watch Ms Puniverse struggle with this one on video here!

Dumbell lateral raises. Now I look like a real beginner. Usually I'd use 10kg dumbells but Steve hands me 4kg. Little did I know the pain these little things could give. Instead of having dumbells at front, the dumbells are held slightly to the side rear of body and taken slowly to just above the traps. Mid way through the set, you really feel the burn and the following 2 reps are killers, my heart was racing as I struggled to get the 2 out. Ouch is an understatement.

Tom's rear delts are tortured in this exercise

45degree prone dumbell raises. This is another killer exercise and with my puny 2kg dumbells I struggled to take the weight up above my shoulders where Steve insisted I squeezed at the top of flexion. Something which was hard to do when you're already under so much tension. But I think again with time, the body will know what you're trying to make it do. Steve said the body is not designed to do lateral movements so its weak at that plane so altering the angle you're placing dumbells makes a big difference in targeting the rear delts, so the weight isn't that important.

Dumbell Tricep Extension. This is done seated on a bench with feet placed on either side of the bench. While this is a tricep exercise, you're really feeling your abs and core work to keep your body on the ground. Working the tricep slowly with dumbell extension really hits the muscle deep and by the end of exercise I felt like my arms were going to fall off but oh the lovely burn!! we're such massichists aren't we??

Bicep preacher curl. Alot of core once again came into action as the muscles are used to stabelise while taking the barbell slowly up and down.

Tricep dips. I had never seen a guy go into uncontrollable spasms while doing tricep dips but I saw that from Tom. After already an intensive neural stimulation so far, we ventured to do tricep dips. Since its basically a whole body exercise all Tom's energy was put into getting himself up and down 10sec up and 10sec down - although they told me they have done 1min up and 1min down. I just can't imagine how painful that would be! Today though it was just the short 20sec all up and by the 7th rep Steve did give him a spot although it was hard to spot someone when there legs are shaking so bad. Tom finished that set with eyes all red, exhausted and sweat pouring. I piked out on this one as my right shoulder is still bung and the dip movement just doesn't agree - honest.

Seated Hamstring Curls. This is a crazy exercise done super slow. After 8 slow reps, my hamstrings were burning as if I'd done a full hamstring workout - and I didn't even stretch or warm up for this one. Tom said after one set of this his legs are 'blown'. He said this training style is like Dorian Yates heavy duty. 'He only does 2 sets per exercise but does it very controlled.'

...and finally Hack Squat. No weight needed for this one as everyone is pretty tired (me especially!). Most people squat down to parrallel but for this style, you take the squat below parallel and ofcourse very very slow to work deep into the muscle. After such an intensive workout I only managed 4 reps before I started to lose control of my legs but Tom and the Steves managed 8 full reps - they are sensoned slow reppers after all!

Summary

Man! what a workout. I was absolutely exhausted and felt drained after that. And today apparently was an easy day the boys tell me. I'd hate to do legs with them on their real leg day! It took about 1.5 hours today as there were 4 of us but Tom and Steve usually take an hour as they usally have shorter rest periods of 1.5 min between sets.

I asked Steve can anyone do this type of training? he said yes 'but they need to be very mentally tough and the ones who like it will come back for another session. It usually takes 4-5 weeks to build a base and from there they can get into more variety in slow repping' Steve said. He added that guys usually find it harder to do this kind of training because they're more 'weight' conscious than women as they feel by lifting heavier (and sometimes faster and not controlled) they'll get bigger. Watch video here

Steve and Tom arm themselves with slow reps

I'm definitely a convert (and have made a point of slowing down my own sessions when training by myself) but I couldn't imagine doing slow reps 3 times a week as it really is physically draining. But I'm sure I'm tough enough for one session a week if the boys will have me tag along again!

Thanks guys!!
Lisa

p.s Steve has offered to train me 3 times a week so I get better understand of this training system, he said I will see great results and it will blow my mind. Yikes! but will my body be able to handle it! I'll keep you guys posted.