There seems to be mixed options on the training philosophy called slow reps or slow repetition training. Some say it is one of the most effective methods of weight training for producing muscle strength and hypotrophy, while others believe slow training really isn’t that effective at all. When dealing with the science of physical fitness, utilizing techniques that are believed to be, as opposed to proven, successful may not be a possibility you are willing to consider.
In a world of “I need results yesterday,” something that may work might not be a technique worth trying, considering results are required immediately. The good news is there has been some research done comparing slow repetition training to the traditional form of weight lifting. Okay, let’s define some terms in order to clarify the research.
Defining Slow Repetition Training and Traditional Weight Lifting
In the world of weight lifting, various techniques are used to produce specific results. A slow repetition has been defined as a repetition in which the concentric or contraction portion of an exercise (the press or pull) take roughly 10 seconds to complete. The eccentric or elongation phase (releasing of the resistance) can take between four and 10 seconds to complete.
Traditional weight training, by contrast, generally takes a much shorter time period to complete the concentric and eccentric portions of the repetition. The contraction is usually completed within one to two seconds while the eccentric portion usually takes one second to complete. The tempo or time period a weight is moved through the concentric and eccentric phases can vary (within a few seconds) to suit the specific goal of the exercise. However, if it takes five or more seconds, it should be considered slow repetition training.
What does the research say about slow repetition training?
There have been a few studies done on slow repetition training and the results are interesting. Slow repetition training was introduced in 1982 by Ken Hutchins, as an osteoporosis study with older women. All of Ken Hutchins' research and data points toward huge benefits in strength, body fat reduction and aerobic capacity.
In contrast to Hutchins' findings, researchers Jeff Nelson, M.Ed. and Len Kravitz, Ph.D. from New Mexico State found traditional weight training provides superior benefits to slow repetition training. Additionally researchers from the University of Alabama determined that slow repetition training did not produce the benefits purported to come from slow repetition training.
There is research stating the pro and con of slow repetition training depending on which side you are standing. However, research form New Mexico State, University of Alabama, and also NSCA could not categorically state that slow repetition training was superior to traditional weight training.
Draw Your Own Conclusion
When it comes to conditioning the body, variety is a good idea. The human body is adaptable and becomes accustomed to actions done repetitiously. Slow repetition training may not produce the benefits it’s purported to; however, there are benefits from altering a fitness regimen from time to time. This will help to stimulate charges in the body.
“Patience is also a form of action.” – Auguste Rodin
Chris Christian - Chris Christian has been involved with fitness for over 30 years and personal training for 12 years. In addition he teachs fitness and ...
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