Take It Slow

In a hurry to get stronger? Slow down. That's the promise of super slow lifting, a technique that promises better results from fewer repetitions and only one or two sessions a week.

Or so we like to think. So how about a strength routine that demands just one set of just six or eight repetitions, and only needs one or two sessions a week? Advocates of this approach also promise greater strength gains than traditional weight training. So what's the trick? Simple, while all the other boys and girls are haring through their strength sessions, you save real time with fewer lifts at a truly tortoise-like tempo.

Taking it slowly is not to be confused with taking it easy. The approach requires only a few lifts, but each one takes 15-20 seconds consisting of a slow lift, hold and slow descent. Try it and you'll find that seconds have never crawled past so slowly. You'll certainly feel your muscles though. Super slow lifting has attracted a sect-like following of true believers who swear that slowing it down is vastly superior to speeding it up. Fitness fanatics being what they are, however, there is an equal and opposite movement that claims that the benefits are only in the early stages of strength training and don't help the hardcore. So if you've got arms like legs and muscles on your muscles, don't bother to read on. But if you're fairly new to strength training, short of time or looking for something different, then note that whatever the argument about gains for the long-term trainer, the short-term benefits are:

• Yes, slow lifting does give a more intensive session within a shorter time.
• Even the purists admit that it does teach good form as you have to focus on each part of the lift.
• It takes momentum out of the equation so you can't 'cheat' by swinging your way through a set.
• It's less likely to cause injuries through jerky technique.

which makes slow lifting worth a try, especially if you only get to the weights room once a week.

Try this workout

Squats - Using a barbell, squat machine or smith machine try a weight you can normally lift comfortably 12-20 times and try for six to eight lifts counting ten seconds up, ten seconds down. That's a rep. Six or seven more of those and that's a wrap.

Bench press - As above, preferably using a Smith machine unless you are confident you can stabilise a barbell for such a long lift (and you have a spotter to watch over you).

Having tried the technique on larger muscles, try it with smaller muscle groups or even individual muscles such as:

• Shoulder press
• Preacher curl (biceps)
• Triceps press.