In one of my previous eNewsletters, I talked about how to triple your resistance training results by taking full advantage of your three levels of strength.
A big part of getting those benefits I discussed previously relates to how you’re performing your repetitions…or more specifically, how slowly you’re performing those repetitions.
In my Fat Burning Furnace eBook and advanced program, I outline what I’ve found to be the perfect range for repetition speed for almost e.veryone.
I say almost e.veryone because ideal repetition speed depends on a host of other factors, including individual tolerance for exercise. While individual tolerances do vary, most people fall into a general range that will produce top notch results.
That being said, this repetition speed is ideal most of the time.You can, however, benefit from exaggerating the speed of your repetitions occasionally. What we are doing here is creating a variation on the stimulus our bodies adapt to after a certain period of time with any type of exercise.
This is just one of the ways FBF readers and students can blast through the barriers and plateaus that plague most other resistance trainers and exercisers.
For instance, take the barbell squat for example. One of the best exercises you can do for fat loss and fitness, period. It works the majority of the body’s musculature (not just the legs) in just one simple movement. But if you find you need to spice up your squats every so often, try this…
Forget the bar. Forget the weights. Lower yourself into the full squatting position (thighs about parallel to the floor) and begin squatting upward slowly. Ridiculously slowly. Try taking 15-30 seconds before reaching a standing position. Then at the top of the movement, don’t lock out your knees, and squeeze your quadriceps (front thigh muscles) before slowly lowering yourself back to the starting position in another 15-30 seconds.
That’s right, each repetition will take 30-60 seconds to perform. If you’ve never done this before, you’ll be lucky to finish even 3 or 4 of these. Talk about a new way to shock your body past a plateau!
Take this a step further and see how slow you can go. Can you perform 60-90 second squat reps? Believe me, when you finish one set of this exercise, your body will be telling you "no m.ore!". That’s a good sign, by the way…a sign that you’ve forced your body to adapt and get better. And all with just 1 measly set of bodyweight squats!
Remember, you have to create an environment in your exercise that forces your body to adapt and change. If you don’t, why would you expect anything but the same old you?
By the way, if you want to fast track your fat loss, health and fitness success, you’ll want to read my Fat Burning Furnace eBook right now.
I take you step by step through all of the techniques and secrets I used to totally reshape my body, boost my energy, and develop lasting health…it took me years and thousands of dollars to find these techniques…but you can download my eBook right now and discover them for yourself in just a few minutes
here:
http://fatburningfurnace.atozfitness.com
Here’s to getting lean, strong, and healthy for life, Rob Poulos Zero to Hero Fitness
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Click-Here to download 7 secrets of Permanent Fat Loss & Fitness.
Sincerely,
Lewis + Sarah
www.atozfitness.com
www.trainwithsarah.com
