You work hard at the gym and you want to see results. Wouldn't it be nice if there were a way to build muscle fast? A study done several years ago showed that one of the best ways to build muscle fast is to slow down the speed at which you lift the weights during your weight training session.
Why should this be so? By slowing the rate at which you lift and lower a weight, you reduce the natural momentum of the weight training movement which stimulates the muscles to work harder. When your muscles are forced to work harder, you make faster gains in terms of building muscle mass.
The researcher and Ken Hutchins coined a term for this type of slow workout. He calls it the “SuperSlow” method. Because this type of super slow weightlifting places demand on the heart, you also keep your heart rate up during your weight training session which gives you cardiovascular benefits.
Some proponents of this method for building muscle fast believe the cardiovascular benefits of this method are superior to straight aerobic training. It's also suggested that this is one of the best ways to burn excess fat while building muscle. Using this weightlifting you should be able to see results even if you reduce your workout frequency to only twice per week.
How is a super slow workout performed? The experts suggest that you can use either free weights or weight lifting machines, but emphasize that weight lifting machines are more time expedient and have added safety features built in to allow you to work hard without injury. It's suggested that you lift each weight over a period of ten seconds and then lower it for a count of four seconds.
You'll want to do a set of twelve repetitions for each weight training exercise. You'll be working through a full range of motions using good form. In order to maintain your form, it's suggested that you lower the weight you normally lift by about 20%. It's also important to watch your breathing during your slow weight lifting workout. Be sure to keep your breathing steady throughout each set.
The exercises you select for your slow weight training routine should include both upper and lower body exercises. Focus on exercises that target the biceps and triceps such as extensions and curls. You'll also want to give the chest muscles a workout by doing chest presses. For the lower body, leg extensions and curls are good exercises for your fast muscle building workout.
If you want an effective way to build muscle fast, try this fast muscle building workout and you should start to see visible results in just a few weeks. Now that you know how to build muscle fast, you don't have to wait for months to start to see those new muscles make their appearance.
As a strength athlete, I focus on moving the weight as quickly as I can while still maintaining control and proper technique.
I can see the benefit of changing variables such as the speed with which you lift the weight. In particular, lifting weights slowly may be important to new weightlifters, emphasizing proper form.
Good article.