Like many of us, I used to believe that fast-reps weight training was the way to go to get stronger. But then I heard of the slow-burn workout method. It is a unique yet highly effective strength technique to achieve maximum results in less time.
In this article, discover the power of slow-burn strength training, exploring what it is, the science behind it, its remarkable benefits, and how you can add it to your fitness regimen. Let’s uncover the surprising science-backed truth about getting stronger faster!
Medical disclosure: The Fit Yourself Barre content is provided for informational purposes only. It is not intended as a substitute for the medical advice of a physician. You should not take any action before consulting with a healthcare professional.
Why Is A Slow-Burn Workout Better For Getting Stronger?
In short, a slow-burn workout builds muscle strength faster than any other traditional resistance training. One of the key benefits of exercising slowly is that your body has to engage more muscle fibers in order to support the longer duration of muscle contractions.
Plus, when doing slow weight-lifting, your muscles become better at using oxygen. As a result, you put less stress on your heart and it becomes easier for you to exercise.
Check Out 16 Remarkable Benefits Of A Slow Rep Workout
- Gain maximum strength in less time
- Increase your metabolism
- Improve your mental health
- Boost your energy and activity
- Boost your heart health
- Grow your bone density
- Raise your “good” HDL cholesterol
- Lower your blood pressure
- Regulate your blood sugar
- Protect your joints and increase their flexibility
- Increase your muscular endurance
- Prevent injuries
- Relieve your back, and neck pain
- Burn unhealthy abdominal fat
- Burn more calories steadily
- Increase lean muscle
What Is A Slow-Burn Exercise?
Slow-burn fitness is a form of exercising that adopts a controlled approach to all lifting, lowering, pulling, and pushing movements. In fact, what makes lifting slow unique is each repetition takes 10 to 20 seconds to exhaust all three types of muscle fibers. You work on one muscle group at a time until you feel the burn, unable to do one more repetition. Then, you target the next muscle group.
Let’s dig deeper into the science behind the super-slow workout
The science behind slow-burn training focuses on how long your muscles stay tensed. It is called the time under tension principle. Instead of doing lots of repetitions quickly, the key is to slow down the tempo and maintain a constant tension throughout each movement. In this way, you maximize your strength growth by engaging your muscles for a longer time.
Gradually contracting your muscles triggers a flood of cellular reactions. It activates both the slow-twitch and fast-twitch muscle fibers. This process stimulates protein synthesis, increasing muscle development and endurance.
Read the related article “Why do muscles shake after a workout? Is it really a good thing?
Studies show that not only does slow-motion strength training lead to “dramatic gains in strength” but it also gives the most benefits in the least amount of time. And all this even with low weights and less repetitions.
Further studies conclude that super-slow training is “an effective method for middle-aged and older adults to increase strength.” Slow-paced repetitions resulted in about a greater 50% gain in strength for both men and women than regular speed movement.
How To Add It To Your Fitness Regimen
Just slow down your motion! It is as simple as that. It is a matter of a few simple adjustments that aren’t time-consuming. The good news is that to get results, you only need to perform slow-controlled exercises once to twice a week at most!
Also, to promote a full-body workout, consider doing compound movements. Squats, deadlifts, and lunges target several muscle groups simultaneously.
Read the related article “Why are compound exercises so important?”
Remember that it is important to pay attention to your body’s alignment. In this way, you minimize your risk of injury. Prioritizing proper technique and form is crucial when you exercise in a steady manner.
You can progressively challenge yourself by using heavier weights. You can also do more repetitions when you start feeling too comfortable.
Is The Slow-Burn Technique Easier To Perform?
No, it isn’t easier to exercise slowly. It is a super intense and tough workout to lift steadily. You may find it too challenging or even too boring… For these reasons, I slow train just once a week, thinking of how it dramatically improves my strength! It is worth my time though. To even help me through the challenge, I picture the super slow sloths climbing trees and how strong they are… 🙂
Should You Stop Other Forms Of Workouts?
No, consider the slow-burn method as a complement to your existing training routine. The more you experiment with different types of workouts, the better.
Plus, recent studies revealed how vigorous short bouts of daily physical activity (VILPA) are also super effective in protecting your heart.
Read the related article “New VILPA results: How can 1-min physical activity bouts prolong your life!”
Bottom Line: Does It Matter How Fast You Lift?
I vote for the yes!! A slow-burn workout not only makes you stronger but does so faster than fast-rep activity. The power of slow movement lies in the deliberate, controlled intensity that challenges your every muscle fiber twitch.
Surely, slow-motion exercise requires extreme focus, determination, and patience, yet it delivers remarkable benefits and maximizes your efforts in less time! So why not give it a try once a week?
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