Years ago, I found a paper on super-slow reps as a resistance training protocol (10 seconds concentric, 6 seconds eccentric) with maybe 6 reps (? not sure) as part of one of the experimental conditions. For its results, if memory serves: super-slow protocol ended up better with strength improvements in subjects than controls.
My problem: I read this years ago... And, wanted to find it again but I can't. Does anyone in the field know of the sorts of papers I am talking about? Are there more like these? I have maybe less then a dozen papers involving this topic but didn't find the precise paper I read years ago.
Would someone know what paper I am talking about and please provide a link? Thank you so much!
Dear Prashanth,
I think the following papers will help you on the subject:
Kim E, Dear A, Ferguson SL, Seo D, Bemben MG. Effects of 4 weeks of traditional resistance training vs. superslow strength training on early phase adaptations in strength, flexibility, and aerobic capacity in college-aged women. J Strength Cond Res 2011;25(11):3006-13. http://www.trilliumfitness.co.uk/wp-content/uploads/2016/01/kim-et-al-2012-tempo.pdf
Wickwire PJ, McLester JR, Green JM, Crews TR. Acute heart rate, blood pressure, and RPE responses during super slow vs. traditional machine resistance training protocols using small muscle group exercises. J Strength Cond Res 2009;23(1):72-9. http://www.treinoemfoco.com.br/wp-content/uploads/2017/04/ACUTE-HEART-RATE-BLOOD-PRESSURE-AND-RPE.pdf
Best regards from Germany,
Martin
Dear Prashanth, here are two other papers that might interest you:
Schuenke MD, Herman JR, Gliders RM, Hagerman FC, Hikida RS, Rana SR, Ragg KE, Staron RS. Early-phase muscular adaptations in response to slow-speed versus traditional resistance-training regimens. Eur J Appl Physiol 2012;112(10):3585-95. https://www.researchgate.net/publication/221826352_Early-phase_muscular_adaptations_in_response_to_slow-speed_versus_traditional_resistance-training_regimens
Westcott WL, Winett RA, Anderson ES, Wojcik JR, Loud RL, Cleggett E, Glover S. Effects of regular and slow speed resistance training on muscle strength. J Sports Med Phys Fitness 2001;41(2):154-8. https://www.minervamedica.it/en/journals/sports-med-physical-fitness/article.php?cod=R40Y2001N02A0154
All the best, Martin
Article Effect of Repetition Duration During Resistance Training on ...
A review
Yes. My friend in Italy
:-)
“Resistance Training With Blood Flow Restriction Using the Modulation of the Muscle's Contraction Velocity” Strength & Conditioning Journal, LWW 2013; 35: 42-47
Giampiero Alberti and Nicola Silvaggi
Prof Giampiero Albert is here
http://www.unimi.it/chiedove/cv/giampietro_alberti.pdf
Probably in the concentric phase it has no effect, only you train and increase strength in the slow concentric lift phase, as strength is specific. In case of eccentric the same applies, only there the slower lowering can have effect on hypertrophy. In case of strength the slow lifting would not reach highest motor units groups that quick. It can be due to fatigue, but than the thresholds are lowered, so related to "faster" lifting there will not be an effect. I also would assume slow lifting has an effect, but it seems to be not the case.
So very fast speed will not lead to HT, and super slow is better. However, that is not normal speed vs. slow speed. So towards HT it is not superior as normal speeds, and in case of strength, it will not transfer to higher speeds. So it is very specific strength.
Prashanth Chandrasegaram
Hey, a good review on the impact/effectiveness of slow ECC reps recently came out comparing it to Flywheel and Accentuated ECC loading, as well as plyometrics. Might be a great place to look into for a few more papers. Here it is:
Me one more time.
What you report is true. The article was originally published in the JSCR by Mazzetti et al. However, I could not find it anywhere, including in the newspaper itself. I send you some articles, however, I will keep looking. If I find it, I'll send it to you.
Tanimoto M, Sanada K, Yamamoto K, Kawano H, Gando Y, Tabata I, Ishii N, Miyachi M. Effects of whole-body low-intensity resistance training with slow movement and tonic force generation on muscular size and strength in young men. J Strength Cond Res. 2008 Nov;22(6):1926-38. doi: 10.1519/JSC.0b013e318185f2b0. PMID: 18978616.
Schoenfeld BJ, Ogborn DI, Krieger JW. Effect of repetition duration during resistance training on muscle hypertrophy: a systematic review and meta-analysis. Sports Med. 2015 Apr;45(4):577-85. doi: 10.1007/s40279-015-0304-0. PMID: 25601394. Good work
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