I do ST with Chalean Extreme by Beachbody and this is the principle that those videos go by. Each exercise is only one set, but depending on which phase you are in, they range from 6-8 reps to 10-12. Perfect form, slow controlled movement, and heavy weights to reach fatigue. LOVE IT.
6/26/2013 12:08:27 PM
I read the book "Body for Life" by Bill Philips, and he also mentions this kind of strength training -I found it really does work. The trainer at the gym helping me out to switch my routine every couple of months also helps a lot.
Awesome article, and very well-written, thank you!
I do the slow controlled movements all the time. Lifting heavier isn't a goal of mine beyond doing it to build muscle. Besides - I have an old creaky body and using momentum to lift something would surely wound that spine of mine.
6/16/2011 6:06:05 PM
I tried the HIT principle today when I was at the gym and I really felt my muscles working. I couldn't even do the regular 20reps/set that I usually do but I felt more burn in the muscles. I will definitely keep up with this new technique and see how it works for me.
6/16/2011 3:37:39 PM
Coach Dean, this would be awesome to incorporate into a Challenge somehow, especially for those who are trying to build muscle. GREAT ARTICLE
6/16/2011 2:14:46 PM
This is something I will most certainly try in the weight room next time I strength train. My old routine was getting boring and stale, not producing the results I wanted no matter how long I was in there. This sounds like the ticket!
Wow. Just came back from the gym and trying out this slow-motion lifting. Incredible. It takes concentration to slow down. Really feeling the control and having good form is something! I am so impressed. This is amazing.
The principals of HIT are the most scientifically sound of all muscle building programs I have encountered. The guiding principal behind this is: do what is required by nature to produce the maximum amount of growth stimulus, and then let your body grow. It works every time.
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