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Author Topic: Super slow reps: what does BIS think?  (Read 4451 times)

BuccioniPL

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Super slow reps: what does BIS think?
« on: August 18, 2014, 03:05:24 PM »
I've got a question for Boris Ivanovitch about super slow reps for to train the powerlifts. I know that the Norway team use them on a large base.

What can be the pros and cons of these kind of lifts in your experience?

I put here an example of the World Champion Bakkelund making super slow deadlift.

"Hard in the training, easy in the battle"

Tyrwing

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Re: Super slow reps: what does BIS think?
« Reply #1 on: August 18, 2014, 09:49:15 PM »
Input from a lifter using slow squats: it helps me working and nailing my technique. I have to work twice as hard to maintain proper form. And it has helped me build strength in my weakness out of the hole.

Sent from my mobile.
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Bench Polkov

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Re: Super slow reps: what does BIS think?
« Reply #2 on: August 19, 2014, 11:03:59 AM »
I've started to slow down my squats to avoid aggravating a glute issue and am beginning to think it has improved my technique immensely.

Robert Frederick

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Re: Super slow reps: what does BIS think?
« Reply #3 on: August 19, 2014, 03:01:16 PM »
I'm putting my vote in for improved technique as well. It's helped both my deadlift and bench.

BuccioniPL

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Re: Super slow reps: what does BIS think?
« Reply #4 on: August 20, 2014, 11:30:00 AM »

I agree with all your comments.

Moreover someone (I cannot be more specific) seems to argue that hypoxia a longer time under tension combined cause a further increasing in strength and hypertrophy, with the obvious advantage to do not overload joints.
In fact we assume a considerably lower load when making slow reps.
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Tyrwing

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Re: Super slow reps: what does BIS think?
« Reply #5 on: August 20, 2014, 12:52:58 PM »
To explain further.

Squat: I had the issue that with speed I do not fully manage to fire my glutes, my hips do not travel backwards into a good sitting position, and I glide forward with my knees. Slowing down the squat helped me move myself into a better position. Glutes started firing properly, a good sit-back and knees stay above my feet.

Bench: Since I have shitty scapulas, it takes a very heavy toll on my upper back keeping tight during slow descent. Helped greatly during regular benching. It is still a long way to go and lots of work to do in that area though.

Deadlift: Hips would shoot up to fast, could not fire my hams/glutes properly and the bar would travel forward. A few weeks of slow deadlifts for warm-ups and semi-slow regular ones got me working correctly again.

All the slow variations completely forced me to do stuff properly, or the exercise would fail most likely. Slow deadlifting with high hips and your lower back? Would kill me at least.
180/110/225 @ 105