by Phil Campbell, M.S., M.A.
Author, Ready, Set, Go! Synergy Fitness If you've been in the gym during the past few years, you've probably heard these strength training strategies tossed around; light weight / high reps and heavy weight / low reps. The newest strength training strategy on the block is Slow Reps, which refers to a slow moving weight lifting tempo. Think about doing a standard barbell curl in super-slow motion, and that's what Slow Reps look like.
I've been in the gym for 38 years and I've seen fitness fads and gimmicks come and go. And I've even seen some training gimmicks reinvented under different names, as if they were new revolutionary discoveries. New training techniques can be positive, particularly if they evolve from an established and proven system of training.
Plyometrics is a good example of the positive evolution of training methods.
Plyometrics take different forms, but these exercises are closely related to calisthenics that were used by coaches and drill sergeants during the 40s - 70s. Then some Russian engineers took calisthenics, applied some basic science for sports specific training, and evolved this form of exercise to a new level. Today we call these exercises plyometrics. Coaches use plyometrics worldwide to improve athletic performance by developing fast-twitch muscle fiber.
The evolution of plyometrics teaches us that it's important to challenge training methods and improve them when possible. On the positive side, the Slow Reps method reinforces the need to isolate muscle groups during strength training. Since Arthur Jones and Dr. Ellington Darden revolutionized the strength training scene in the 70s with their versions of high-intensity training (HIT), the principle of isolation has been one of the three key concepts in my strength-training programs.
Isolation means to train one muscle group completely by eliminating other groups that attempt to jump in and assist the targeted muscle group once those muscles get fatigued. This allows the muscle group to get more work, and the targeted muscles adapt to this training method by becoming bigger and stronger.
Isolation is an important training strategy and the Slow Reps method clearly helps to isolate targeted muscle groups. And that's positive, but Slow Reps can be limiting because muscles adapt. You can't be around an exercise physiologist very long without hearing the word "adaptation," because that's what muscles do. When muscles are trained, they adapt. Training slow develops slow-twitch muscle fiber, but it's necessary to train fast to reach fast-twitch fiber.
Slow reps, as well as the traditional lifting tempo of up-on-two and down-on-four, works slow muscle fiber. Again, that's positive because slow-twitch fiber is close to half of your muscle fiber, but that leaves you with the other half of your muscle fiber decreasing in size and strength.
Now, if you plan living life in slow motion, or play a sport where being slow is positive, then you may not want to add E-lifts to your training program. But if you want to work all of your muscle fiber, then just try E-lifts one time, and you'll know that this method is the real deal.
Will this method work for adults of all ages? Researchers report, yes:
Therefore, using heavy loads during explosive resistance training may be the most effective strategy to achieve simultaneous improvements in muscle strength, power, and endurance in older adults. (Optimal load for increasing muscle power during explosive resistance training in older adults, J Gerontol A Biol Sci Med Sci. 2005 May;60(5):638-47, De Vos, NJ ).E-Lifts for Professional Athletes and Older AdultsThere are many new studies that show explosive lifting to be more effective than traditional lifting:
Professional athletes use explosives types of lifting because Olympic lifts are proven to yield better results in power than traditional power lifting (bench press, squat, and deadlift). Researchers show that 88 percent of US professional football coaches use Olympic lifting in their training and 94 percent use plyometric drills. (Strength and conditioning practices of National Football League strength and conditioning coaches, 2001 Feb, J Strength Cond Res, Ebben W). The reason so many professional teams use explosive techniques in their strength training programs is simple, superior results and a complete body of research showing that E-Lifting yields better results in performance. Researchers report:
Results suggest that Olympic lifting can provide a significant advantage over power lifting in vertical jump performance changes. (Comparison of Olympic vs. traditional power lifting training programs in football players, 2004 Feb, J Strength Cond Res. Hoffman JR). E-Lifts are clearly superior for athletes, but what about the rest of us? E-Lifts again outperform other training methods. In a major new study, researchers show that older adults respond better to rapid-rate-of-force movements, and this type of training can be performed safely even at older ages:
Progressive resistance training that incorporates rapid rate-of-force development movements may be safely undertaken in healthy older adults and results in significant gains in muscle strength, muscle power, and physical performance. Such improvements could prolong functional independence and improve the quality of life. (Improved physical performance in older adults undertaking a short-term program of high-velocity resistance training. Gerontology. 2005 Mar-Apr;51(2):108-15, Henwood, TR).A new, landmark study shows that explosive lifting is the most successful training strategy for older adults:
Therefore, using heavy loads during explosive resistance training may be the most effective strategy to achieve simultaneous improvements in muscle strength, power, and endurance in older adults. (Optimal load for increasing muscle power during explosive resistance training in older adults, J Gerontol A Biol Sci Med Sci. 2005 May;60(5):638-47, De Vos, NJ ).We're not talking about using light weight and moving through a set with a lot of quick up-and-down (fast) repetitions. We're talking about using heavy weight with explosion during the movements away from the center of the body. There's a big difference in performing repetitions quickly as opposed to explosively.
E-Lifting MechanicsE-Lifts is short for the explosive technique and is an attempt to take the best from the world of Olympic Lifting -- Clean & Jerk, Snatch -- and the best from traditional lifting techniques used by bodybuilders and fitness trainers.
Simply adding an explosive movement on all push and press exercises will accomplish the fast-fiber training goal, which means you're working more muscle fiber than with slow movements. That's why E-Lifting yields better results. Train fast to get fast, train slow and you're only using the slow muscle fiber.
Exercises performed as a push or a press type of exercise are connected to muscle groups loaded with fast-twitch fiber. And these muscle groups require a fast, explosive tempo when pushing the resistance away from the body in order to reach the fast fiber. Examples of exercises would be bench press or any chest press type of machine, leg press, shoulder press, and even calf raises qualify as a push type of exercise.
E-Lifting involves a brief, 1- to 2-second pause at the bottom of a lifting exercise. This will fully stretch the muscle and perhaps make the Slow Reps fans feel more comfortable with the technique. Then push the resistance with explosive thrust away from the body.
The down movement prior to the explosive thrust should be similar to the traditional weightlifting tempo of a 2 to 4-second pace.
For safety, there are two key points. There should be a warm-up set performed using the traditional lifting tempo of up-on-two, down-on-four. And you should fully extend the repetition all the way out on the push away from the body, but stop the explosive pushing at the 90 percent point to avoid injury to the elbows or knees. You don't stop at 90 percent, just stop pushing at 90 percent and fully extend.
Since 1970, I've worked with thousands of athletes and individuals in my Speed Camps and personal training. When it comes to strength training, I have experimented with every new method that makes sense. I've found no other training method that comes close to getting these results from strength training. Not just for athletes preparing for the pro or college combines, but adults of all ages get superior results with E-Lifts.
Hey, PLEASE don't take my word for it. Try it yourself.
Have a great day!
Phil Campbell, M.S., M.A.
Author, Ready, Set, Go! Synergy Fitness National Institutes of Health Research cited:
Optimal load for increasing muscle power during explosive resistance training in older adults, J Gerontol A Biol Sci Med Sci. 2005 May;60(5):638-47, De Vos, NJ). Click here for more.
