HIT SLOW- MO IN THE GYM
Slowing your lifting to a snail’s pace could accelerate your muscle-sculpting progress
Slow and steady wins the race, or so the saying goes. But when time is precious and the weights room is packed with impatient office workers making the most of their hour, a sluggish approach can seem impractical. However, new research from Brazil suggests a change of pace could be just what you need to match up to the men with arms bigger than your thighs.
Sport scientists at the Federal University of São Paulo asked 12 experienced strength trainers to train their biceps with scott curls twice a week. Half of the recruits made relatively quick movements, taking a second for both the lifting and lowering components of the exercise, while the others took one second to lift and three to lower. After 12 weeks, the slowspeed group had made over 60% more progression with their one-rep max, while their muscle mass increased by two-and-a-half times that of the other group.
So, leave those rushed reps to the cocksure gym bros. In the big arms race, smarter men stay in the slow lane.
IF YOU’RE GAINING AT A SNAIL’S PACE, TRY SWITCHING LANES