10 Size Secrets – Secret 2
Super Slow Reps
When something does not work out or I hit a plateau in my training, I always implement very, very slow reps. I am talking super slow, as in 5 to 10 seconds up and 5 to 10 seconds down on every rep using 30 to 50 percent of the weight I normally use. I don’t limit this for just one exercise in my workout; I use it for every exercise. It takes you much longer to get through the set, but I guarantee one set will make up for 5 to 6 regular sets. You can do slow sets for a month or you can do them for a week. Doing your reps very slowly is much more intense, creates more of a burn and the chance of injury while doing it is pretty much zero. And even though you are going a lot lighter, it feels heavier. Because you are going slowly, you can make one plate feel like it is four. I guarantee if you try this, you will walk away with the best pump you ever had.
Sample Triceps Workout:
- Pushdown – 3 to 4 sets of 3 to 6 reps
- Lying Extensions – 3 to 4 sets of 3 to 6 reps
- One Arm Reverse Grip Pushdown – 3 to 4 sets of 3 to 6 reps