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description:   Back when I was living in Tampa while in college, I used to work out at a gym right next to my apartment complex. I had been a gym regular for about 7 years at that point so I knew how to lift weights and how to build muscle. I had tried dozens of different workouts over the years and was familiar with countless others. Being a gym regular you see some interesting things sometimes. Just when you think you've seen it all, you'll see somebody doing a workout or exercise that makes you shake your head. Sometimes it will make you laugh, and other times it can make you cringe. At this particular gym, there was a chiropractor that used to workout there that I could never figure out. I would say he was in his late 40's. He always came in with a duffle bag, and he would always go over to a quiet secluded corner of the gym away from everyone. He would open his duffle bag and pull out a mat and all these different colored resistance bands that he would workout with. I never saw him touch a dumb bell or free weight. I never saw him use a machine or anything besides his resistance bands. He would be there for about 30-45 minutes and then he would leave. That may not sound so unusual, but this guy was one of the most muscular and in shape people I've seen. He looked like a professional body builder, or someone you'd see in a fitness magazine. I've worked out at gyms before that are filled with meatheads and steroid users, and this guy wasn't one of those guys. He was different. He would always go very slow with each motion he did. He would pause at the top and bottom of each lift. It was almost like he was working out in slow motion. Sometimes after his resistance band exercises he would unroll his mat and do an abdominal workout. He didn't do a bunch of different ab exercises either, just crunches. He would only do 3 sets of 10, but he did each one incredibly slow. He'd crunch up real slow, and at the top he would pause and squeeze it for a good 5 seconds and then would slowly lower back on to the mat. If it seems like I know a lot about this guy's workout, it's because I do. I'm not going to lie, this guy's workout routine fascinated me. It just didn't make any sense. How can this be? What does he know that I don't? How can you get that muscular and be in that type of shape just by doing super slow resistance band exercises? Why does he do all of his lifts so slow? I always understood that if you wanted to build muscle you needed to lift heavy. At least that's what I was always taught and led to believe. One day the curiosity finally got the best of me and I asked him about his workout routine and why he did everything in such a slow motion, and his reply has always stuck with me. He said he liked using the resistance bands, but that wasn't the key to his success. He said he got better results when he slowed his lifts way down. He said he wanted to get his money's worth out of each lift. He wanted to make each lift count. He said, If you do each lift slowly, and do it right, you don't need a lot of weight or to do a lot of reps. He talked about how he really tried to focus and concentrate on his form, his posture, and burning the muscle on the way up as well as the way down on each lift. It was almost like the gym was charging him not by the month, but by the lift. It was like he tried to do as few lifts as possible, but really wanted to get the most out of each one. I had never seen anyone exercise like that before. Was this for real? I figured I would try it. Before I decided to try the slow lifts I was working out at the gym about 2 hours a day. Once I tried the slow lifting I was physically done after about an hour. I was doing less exercises and was at the gym less time, but I was leaving much more exhausted. Also, because the lifts were so slow I had to drop a lot of the weight I was used to lifting and had to go much lighter. It was really weird. It seemed like I was doing a lot less, but I was getting better results. That chiropractor was on to something. I was doing less but getting more out of it. My routine had become much more efficient. I was getting my money's worth. I know I've had success with the slow lift weight training, but does it really work? Let's take a closer look and see what the pros say. This article is from webMD.com A super-slow workout offers a variety of rewards. For one, slower is safer. Most weightlifting injuries are the result of poor form and jerky, erratic movements. Also, the slower you go, the more time the muscles are carrying the weight load. Moving fast can cause momentum to take over and reduce the weight load. Today, super-slow's popularity is growing. Celebrities use the technique as a way to build muscle quickly. Super-slow can build 50% more muscle in 10 weeks than regular weightlifting. This is from shapefit.com Benefits of Lifting Slow: Requires intense and sustained focus through a full range of motion over a relatively long period of time. Sometimes a set can last as long as 30 seconds to a full minute. That’s a whole lot of time under tension. Allows you to mentally focus on the mind-muscle connection to finely tune which muscles are activated and working harder during a lift. It also helps you tune into which muscles are at work at certain points in the range of motion. Provides a challenging workout with much lighter weights thus sparing your joints from excess stress. Makes weak points in your technique and range of motion more obvious and helps to strengthen those weak points. Helpful to work on breath control and mental stamina. This last one is from highintensitynation.com Moving the weights quickly lowers the intensity of the activity; and intensity is the stimulus required to cause an increase in muscular size and strength. Thus, the higher the intensity is, the more effective the workout will be. To maximize the intensity of each repetition, the weight should be lifted and lowered slowly, under full muscular control, utilizing the force of muscular contraction alone without momentum. In addition, going slower makes the workout more time efficient. You put more tension on your muscles in each set, allowing you to place a greater workload on your muscles in one set than the fast lifters get in 3 or more sets. “The lifting of a weight (including the weight stack on a machine) should take 2 seconds to perform. The lowering of a weight should take 4 seconds to perform. You should pause in both the start and finish positions on each rep. Thus, every rep you do should take approximately 7-8 seconds to perform. Simply put: lift in 2 seconds; pause; lower in 4 seconds; pause; repeat.” The goal of your strength training program should be to get the best possible results in the shortest possible time with the least possible amount of effort. Performing slow, controlled repetitions is fundamental to achieving that goal. Quick and explosive movements definitely have their place and can be very beneficial if you're an athlete or a competitive weightlifter and shouldn't be ignored entirely, but for the everyday person who just wants to get in shape and get a quick effective workout in, I think slow lifting is the most effective and efficient way to achieve that. I've tried many different workout routines over the years and have gotten the best results by far from lifting slowly. It comes down to the age old question of quality vs quantity, and quality is definitely the way to go. I can get much better results by doing 5-8 slow burning reps than I can by doing 15 quick half-assed ones. If your routine has gotten stale and you need to change it up or want to try something different, give it a shot. It doesn't hurt to try and I think you'll be surprised. The next time you lift weights, slow it down and get your money's worth. You'll be glad you did. Happy lifting, Chad  
title: Slow Lift Weight Training, Building Muscle, And Getting Your Money’s Worth

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