HIT SLOW- MO IN THE GYM

Men's Health (UK) - - 7/17 Your Summer Starts Here -

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

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