When your training plan does not seem to work anymore. When a day or two after your training you do not feel any more aches, here is a little trick to help you:
In the same set, alternate slow and fast repetitions.
For example, on the bench press, if you target 8 repetitions, I propose the following strategy:
2 slow repetitions (5 seconds down, 5 seconds up); 2 fast repeats (2 seconds down, 2 seconds up); 2 slow repetitions; 2 quick repetitions.
Good gym!
Thank you! I will try this. Seems like certain exercises are hard at first, but it's incredible to witness how fast the human body adapts to new environments. Which is great news as progress is what we want to see.
Cool. Thanks for the note.
During training, I find it more challenging to execute movements slowly or to hold positions for some time as compared to dynamic movements.
Would it be correct to say that there is more muscle development when you hold positions for some time than doing dynamic movements like in the cases of doing variations for planking?
Right. When you do slow reps, your muscle is fully contracted, reducing the income of oxigen to the muscle and preventing lactid acid to go out of the muscle. This is the perfect equation hypertrophy!
Thank you for the explanation! I'm a fitness enthusiast but since I didn't have formal education for it, I'm not yet well-versed with the more technical things.